Healthy food 101 book design by Mohammad Alauddin

dr. joël

POWER FOODS 101

dr. joël

naturopathic dr. joël’s

POWER FOODS 101 - Nutrition Tool Kit -

POWER FOODS 101

dr. joël

Contents

Published in 2016 Revivelife™ Inc., Ottawa, www.powerfoods101.com www.drjoel.ca & www.revivelife.ca Food Stylists: Melanie Theriault, Dr. Joël, N.D. & Momma Lee Photographers: Mitch Lenet & Dr. Joël, N.D.; Stock Photos: Shutterstock Editors: Lana Mowdy & Erin Nazarali Editorial Assistants: Kimberly Lovatt, Kathie Davis, Kae Cristobal, Veronica Soares & Christine MacLean Nutrition Editorial Assistant: Nusrat Jahan, M.Sc. in Nutrition & Food Science Junior Editorial Assistants: Kobe Villeneuve & Kaiden Villeneuve Cover & Recipe Design: Cu Van Ha

SUNRISE ..............................................................................................................................................................

HOW TO USE THIS BOOK ........................................................................................................................ 13

Graphics & Design: Mohammad Alauddin & Elena Pankova Business & Legal: Don Byrne

PART I

INTRODUCTION…READY!

Photos Recipe photos copyright © Dr. Joël, N.D. Cover photo of Dr.Joël, N.D.: Mitch Lenet copyright © Dr. Joël, N.D. All rights reserved. The reproduction, transmission or utilization of this work in whole or in part in any form by any electronic, mechanical or other means, now known or thereafter invented, including xerography, photocopying or recording, or in any information storage or retrieval system is forbidden without the written permission from the author Dr. Joël, N.D. and Revivelife™ Inc. For permission please contact Revivelife™ at info@revivelife.ca

POWER FOODS LINGO!.......................................... 19 W: CHAPTER 3 KITCHEN BITS & BITES..... 54 P: CHAPTER 1 POWER FOODS....................... 20

In consideration of the complex and individual nature of health concerns, the health advice presented in this book is intended only as an information resource guide to help you make informed decisions; it is not meant to replace the advice of trained medical professionals or to serve as a guide to self-treatment. All matters regarding one’s health require medical supervision. A physician should be consulted prior to adopting any program or programs described in this book or any of the Revivelife™ or Dr. Joël, N.D. resources. Always seek medical help for any health condition or if there is any question about the appropriateness of a procedure or health recommendation. The content of this book is based upon the opinion of the author, and its content is intended to be used as an adjunct to responsible health care supervised by a healthcare professional. All names of individuals except those where consent has been obtained have been changed to protect privacy. The author, Revivelife™ Inc., publisher and distributor are not liable and disclaim any liability arising directly or indirectly from the use of the material contained in this book.

1. What is Health? 2. The Power Foods 3. Why You Don’t Need to Count Calories! 4. The Power Food Index (PFI) 5. The Top 4 “Powerless” Foods 6. Bloated Belly Syndrome (BBS), Allergies & Intolerances 7. Power Body 8. Power Mind 9. V-Power! 10. Organic, Raw & Cooked Foods 11. For All of You Meat Lovers out There...a Steak is a Steak, Right? 12. “Fast Pass” Power Foods 13. Power Food: Pumpkin Seeds 14. Power Recipe: Revivelife™ Pink Power Smoothie

This book is not intended to make recommendations regarding the discontinuance of any prescription or over the counter medication. With the guidance of your prescribing physician, as you heal you can work with your medical doctor to help you reduce or eliminate the drugs you are taking where appropriate.

O: CHAPTER 2 “NOW TO WOW”! ................. 38

Revivelife™ is a registered trademark owned and used by the trademark owner and /or licensee. Revivelife™ and Power Foods 101 logos are the proprietary property of Dr. Joël , N.D. & Revivelife™ Inc. and cannot be used without written permission of Dr. Joël , N.D. & Revivelife™ Inc. For more information about Dr. Joël, N.D, Revivelife™, Power Foods 101 or to obtain special bulk orders of 20 books or more for personal or corporate gifts, sales or fundraising efforts, please contact Revivelife™ at 613-829-7100 or info@revivelife.ca . Ask us about the Corporate Wellness Seminars & Programs to Power Your Workplace! Printed in Canada – First Printing 2016 ISBN: 978-1-944243-87-6

POWER FOODS 101

“Now”... Ienergy Analysis (IEA) “Wow”... Power Shift Your “Now To Wow!” Goals to Get You There! … Dr. Joël’s 7 Power Goals Ditch Fad Diets & Mixed Messages Custom Nutrition (CN) Glycemic Index (GI), Glycemic Load (GL) & Food Insulin Index (FII) 7. The “Fat Switch” 8. The “Skinny Switch” 9. The Power Foods 101 Food Pyramid 10. The Power Foods 101 Recipe Criteria 11. “Fast Pass” “Now To Wow!” 12. Power Food: Oats 13. Power Recipe: Overnight Oats 1. 2. 3. 4. 5. 6.

1. Spring Clean Your Kitchen! 2. Kool Kitchen Tools 3. 4 Steps to Menu Planning…7 Day Power Foods 101 Menu 4. Give Your Nuts, Seeds, Grains, Beans & Legumes a Dunk! 5. Sprouts, Sprouts, Pretty Little Sprouts! 6. “Fast Pass” Kitchen Bits & Bites 7. Power Food: Wakame 8. Power Recipe: Luscious Locks Salad

E: CHAPTER 4 WELLNESS ON THE GO!.... 66 1. 2. 3. 4. 5. 6. 7. 8. 9.

6 Steps to Reading A Label Looky Looky Food Labels “Mixed Messages” Power Foods 101 Grocery Shopping List 3 Steps to Making Traveling Healthier Crave This, Try That! “Fast Pass” Wellness on the Go! Not to Soy or to Soy? Power Food: Edamame Power Recipe: Curry in a Hurry

R: CHAPTER 5 ENERGIZING EXERCISE.... 78

1. The 10 Health Benefits of Exercise! 2. The 3 Types of Exercise 3. Dr. Joël’s Workout Tips 4. The Power Foods 101 Workout 5. “Fast Pass” Energizing Exercise 6. Power Resistance Training! 7. Power Recipe: TG’s Power Smoothie

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PART II

YOUR 3 DAY POWER SHIFT PLAN…SET! S: CHAPTER 6 SUGAR…YOU ARE SWEET ENOUGH!..................................................................... 92 1. Sugar 101 2. Why Do You Love Sugar so Much? 3. “Mixed Messages” Sugar 4. Not All Sweeteners Are Equal 5. How Much Sweetener Can You Have? 6. Sugar “Sneaky Hiding Spots” 7. Top 5 Reasons to Power Shift Down Sugar! 8. “Fast Pass” Sugar: 3 Day Power Shift Plan 9. Power Food: Strawberries 10. Power Recipe: Strawberry Spritzer

4. 5. 6. 7. 8. 9. 10. 11.

Omega-Fats Cool Inflammation! Nutty About Nuts! Power Foods 101 On Oils How Much Fat Do You Need? 5 Reasons to Power Shift Fats “Fast Pass” Fats: 3 Day Power Shift Plan Power Food: Indulgences…Chocolate!!! Feature Recipe: Mini Chocolate Shooters

F: CHAPTER 9 CLEAN CARBS .............................0142

H: CHAPTER 7 SALT…SPICE IT UP! ..................0106 1. Salt 101 2. Why Do You Crave Salt? 3. “Mixed Message” Salt 4. Not All Salt Is Equal 5. How Much Salt Do You Need? 6. Salt “Sneaky Hiding Spots”… the Salty Six 7. Top 5 Reasons to Power Shift Down Salt 8. “Fast Pass” Salt: 3 Day Power Shift Plan 9. Power Food: Herbs – Garlic 10. Power Recipe: Garlic Lentil Soup

I: CHAPTER 8 SKINNY FATS! .............................0118 1. Fats 101 2. “3 Mixed Messages” Fat… What’s the Skinny? 3. Not All Fats Are Equal

POWER FOODS 101

17. 18. 19. 20. 21. 22. 23.

Chewy Granola Trio ............................................ 202 Chia Trio ............................................................. 203 Coconut Cranberry Ice Cream ............................ 204 Energy Bombs .................................................... 205 Green Tea Protein Balls…................................... 179 Linda’s Ooey Gooey Date Bars .......................... 206 Natural Nutella Berry Bruschetta ........................ 207

Some Like It Savoury 24. 25. 26. 27. 28. 29.

Chips A’Hoy ........................................................ 208 Coconut Cashew Cream Cheese ....................... 209 Olive Sundried Tomato Tapenade ...................... 210 Power-Me-Up Trail Mix ...................................... 211 Rosemary Fig Nut Cheese .................................. 212 Vegan Parmesan Cheese.................................... 213

T: CHAPTER 10 PROTEIN POWER! ..................0162

5. Sexy Salads...................................................... 222

1. Protein 101 2. 3 “Mixed Messages” Proteins 3. Not All Proteins Are Equal 4. How Much Protein Do You Need? 5. Top 5 Reasons To Power Shift Protein 6. “Fast Pass” Protein: 3 Day Power Shift Plan 7. Power Food: Tea - Matcha Green Tea 8. Power Recipe: Matcha Power Balls

1. Breakfast… Eye Openers...................... 180 2. Apps…Get Your Party On! .................... 190

Some Like It Sweet

30. 31. 32. 33. 34. 35.

POWER FOOD RECIPES…GO! Amaranth Cakes.................................................. 182 Buckwheat Breakfast Bowl ................................. 183 Chia Breakfast To-Go ......................................... 184 Chunky Monkey Bowl ......................................... 185 Hempy Seeds’N Weeds ...................................... 186 Maple Oat Granola .............................................. 187 Ole Burritos!......................................................... 188 Overnight Steel Cut Oats…................................. 53 Quicky Jam ......................................................... 189

3. Snax Attack!.................................................... 200

1. Carbs 101 2. 3 “Mixed Messages” Carbs 3. Are You Carb Intolerant? 4. Not All Carbs Are Equal 5. The Great Grain Robbery! & Gluten-Free 6. How Many Carbs Do You Need? 7. Top 5 Reasons to Power Shift Carbs 8. “Fast Pass” Carbs: 3 Day Power Shift Plan 9. Power Food: Fruit-Lemons 10. Power Recipe: Power Energy Bowl

PART III

1. 2. 3. 4. 5. 6. 7. 8. 9.

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10. 11. 12. 13. 14. 15. 16.

Creamy Avocado Beet Tarts ............................... 192 Crispy Wontons With Soy Ginger Drizzle ........... 193 Herb’N Garlic Cream Cheese on Zucchini Crackers 194 Leek & Potato Latkes .......................................... 195 Potato Stacks ..................................................... 196 Sprouted Party Rolls ........................................... 197 Veggie Pizzazy Pancakes ................................... 198

4. Bakers Delight.............................................. 214

36. 37. 38. 39. 40. 41. 42. 43. 44.

Artisan Almond Crackers .................................... 216 Blueberry Gem Muffins ....................................... 217 Dr Joël’s Power Muffins ...................................... 218 Going Against The Grain Breadsticks ................. 219 Nature’s Fix Crackers ......................................... 220 Nature’s Power Bread......................................... 221

Asian Shiitake Glass Noodle Salad .................... 224 Heirloom Caprese Salad ..................................... 225 Kale Strawberry Salad ........................................ 226 Kholrabi Pistachio Slaw with Roasted Red Pepper Drizzle..................................................... 227 Layered Salad Bar .............................................. 228 Luscious Locks Salad ......................................... 65 Mediterranean Lentil Sprouted Salad ................. 229 Quicky Kimchi ..................................................... 230 Rainbow Veggie Tower........................................ 231

6. NOURISHING SOUPS......................................... 232 45. 46. 47. 48. 49. 50. 51. 52. 53.

10 Minute Tuscan Tomato Soup ........................ 234 Asian Thai Soup .................................................. 235 Detox Immune Sriracha Soup ............................. 236 Frenchy French Onion Soup................................ 237 Garlic Lentil Soup…............................................. 117 Protein Noodle Soup........................................... 238 Roasted Beet Soup ............................................ 239 Roasted Mushroom Immune Soup ..................... 240 Smoked Paprika Pumpkin Soup with Roasted Beet Drizzle.......................................................... 241

7. Meals… One Dish Wonders.................. 242 54. Curry in a Hurry…................................................ 77 55. Dr. Barnard’s Brown Rice ................................... 244

56. Green Spring Rolls .............................................. 233 57. Japchae .............................................................. 246 58. Plant Powered Bibimbap .................................... 247 59. Pomegranate Tacos With Lime Cashew Drizzle . 248 60. Power Energy Bowl….......................................... 161 61. Spaghetti Squash Pad Thai ................................ 249 62. Thyme Roasted Mushroom Chili ........................ 250 63. Three Pepper Thai Noodles ................................ 251 64. Warrior Bowl ....................................................... 252 65. Zen Buddha Bowl ............................................... 253

8. Friday Family Night.................................... 254 66. 67. 68. 69. 70. 71. 72. 73.

Cauliflower Pizza ................................................ 256 Earth Burger ........................................................ 257 Eggplant Nachos ................................................ 258 In the Raw...Portobello Pizzas with Lime Cashew Cream Cheese .................................................... 259 Lentil Walnut Loaf ............................................... 260 Rock’N Raw Zucchini Lasagna ........................... 261 Spicy Zippy Buffalo Cauliflower Bites ................ 262 Tarragon Mushroom Tourtière............................. 263

9. Veggie Power................................................... 264 74. 75. 76. 77. 78. 79.

Get The Beet Back Stacks ................................. 266 Kale’N Apples With Honey Mustard Drizzle ....... 267 Raw Probiotic Sauerkraut ................................... 268 Rosemary’N Garlic Smashed Potatoes ............. 269 Sweet Potato Fries With Cherry Mint Salsa ........ 270 Veggie Stacks ..................................................... 17

10. DIPPIDY DO! Dr Joël’s 6 Can’t Live Without SAUCES............................................. 272 Butter Me Up! ............................................................ 274 80. Mediterranean Sundried Tapenade 81. Avocado Butter 82. Fig Butter

Get The Skinny… Oil Free Dressings ......................... 275 83. Skinny Apple Cider Vinegar (ACV) Dressing 84. Ginger Miso Dressing 85. Welcome to the Ranch Dressing

11. DESSERTS...HAVE YOUR CAKE & EAT IT TOO! ..................................................................... 276 • 86. 87. 88. 89. 90. 91.

Bonus! DIY Carob or Chocolate Chips ............... 278 Ancient Grain Apple’N Cinnamon Parfait ........... 279 Green Tea Raspberry Tart .................................. 280 Mini Chocolate Shooters….................................. 141 Natural Berry Pie ................................................. 281 Pretty In Pink Cheesecake ............................ 282 Sunny Lemon Cheesecake ................................. 283

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ADDENDUM........................................ 302 12. Smoothies & Juices…Some Like 1: GIVE YOUR FOODS A DUNK!... It Cool!....................................... 284 • Addendum Soaking & Cooking Directions For Nuts, Seeds,

• 92. 93. • • 94. 95. 96. 97. 98. 99. 100.

Bonus! Nature’s Energy Drink… ......................... 287 Anti-Inflammatory Shooters ................................ 288 Antioxidant Power Smoothie .............................. 289 Bonus! Dr. Joël’s Pre-Workout Smoothie .......... 290 Bonus! Dr. Joël’s Post-Workout Smoothie ......... 291 Kaiden’s Krazy Kiwi Palooza Juice ..................... 292 Kobe’s Combo Mombo Juice ............................. 293 Key Lime Smoothie ............................................. 294 Power Hour Smoothie......................................... 295 Revivelife™ Pink Power Smoothie...................... 37 Strawberry Spritzer.............................................. 105 TG’s Power Smoothie…...................................... 91

13. Pet Zone..................................... 296 101. Lola’s Take Me To The Park Snax ....................... 299

Grains, Beans & Legumes

REFERENCES...................................... 302 •

To support the environment, a complete list of references can be found at www.powerfoods101.com

INDEX ................................................ 304 SUNSET ............................................. 309 AUTHOR RECOMMENDED.................... 312

SUMMARY.......................................... 300 BONUS RECIPES TEAS...SOME LIKE IT HOT! .... NATURAL BEAUTY NATURAL CLEANING Available at www.powerfoods101.com

SUNRISE This journey began when my father was diagnosed with prostate cancer more than 20 years ago. Through his care, we have found that when he returns from vacations to go ballroom dancing where buffet meals are the norm, his PSA rises. When he enjoys my mom’s plant powered “Power Foods” his PSA falls. That is the power of food as medicine. This book is dedicated to you, my dear reader, It is my sincere intent in writing this book to share my wisdom to help you achieve your ultimate health on your path to wellness. With love and gratitude ~ dr. joël, N.D.

POWER FOODS 101

dr. joël

PRELUDE “I wish I only knew…there is so much more I want to do. I have 3 young kids and I’m so exhausted!” were the words I heard while I sat in my chair listening and looking at Jennifer, as she told me her story. In that moment, I felt like I was actually looking through her and hearing all the other stories before Jennifer’s—including my dad’s—that were different, yet ended up at the same point: with a chronic disease like cancer. Cancer seems to be the one disease that makes people feel the emotion of their lives pass by them in a panicky minute. Other lifestyle diseases happen slowly, and people can still live with them when initially diagnosed. But cancer. Well, sometimes, it’s just a few short months… where it’s too late. That’s when people often walk in the door. “You’re my last hope. Is there anything that can be done?” This makes me sad, then angry, because the truth is, we do know many of the health connections that take place, which ultimately lead to cancer or other chronic diseases. It was this day, when I thought of my dad and how much of a difference lifestyle changes have made in his health and the day that I met Jennifer, I decided that I was going to amplify my voice and be much more active in helping make a global change in how we approach health care. My mission is to inspire health naturally, helping you reach your greatest potential of vitality, balance, and empowerment. And it is why I bring this book to you.

”THE BUZZ” ABOUT POWER FOODS 101 “I am so fortunate to have met Dr. Joël. Through her knowledge and expertise, I feel myself again, enjoying more energy, better sleep and healthy digestion after 15 years of being unwell. I was very excited when I found out that Dr. Joël was creating this wonderful recipe book. The recipes are amazing and nutritious, and you can feel good about what you feed your body. I also love the fact that you can have desserts and not feel guilty! It is very clear that Dr. Joël truly loves to help people understand that when you eat whole foods, it is like medicine for your body. Thank you so much Dr. Joël you’ve changed my life!” ~ MaryAnne Howard

OTTAWA REGIONAL CANCER FOUNDATION EVERY TWO HOURS SOMEONE IN OUR COMMUNITY IS DIAGNOSED WITH CANCER. When a person is diagnosed with cancer, it is estimated they will interact with eight different medical professionals during their journey. Most of those visits will last no more than 15 minutes. That’s 15 minutes to ask potentially life-saving questions, questions about their specific form of cancer, options for clinical trials, what community services are available, what comes next, are they going to survive, what resources are available. Add the fact they have to digest the news that they are now diagnosed with a disease that could one day take their life.

“This is the only book on this topic that I have really understood and believed. Thank you for letting me help with this project. I have learned so much information, and I have begun implementing quite a bit already.” ~ Lana Mowdy, Editor

For most, 15 minutes is just not enough time to come to terms with their new reality and determine their next steps. Patients are desperate for more personal time with a cancer care professional and a more holistic approach to their care.

“The power of the message in Dr. Joël’s book comes first from the excellent science behind the health recommendations it contains. This book gets a significant power boost from all of the personal stories about the lives that have been saved and greatly improved when people adopt the lifestyle and nutritional changes that Dr. Joël has recommended for them.” ~ Dr. Charles Bens, PhD. Founder of Healthy At Work

At the Ottawa Regional Cancer Foundation, we are changing the cancer experience for local families. We are investing in state-of-the-art research and clinical trials, and empowering cancer survivors each and every day through the delivery of Cancer Coaching. It’s an important health and social care service that gives those who are facing cancer the opportunity to sit down with a trained professional, who can help them design strategies to overcome their fears and frustrations about the disease.

“If you want to cut through the “noise” about nutrition and reset your health, this is the book for you!” ~ Dr. Marc Engfield, M.D. Hormone Specialist

We know that as cancer evolves, so too does a patient’s needs, and the Cancer Foundation is helping families access the care that is right for them. Cancer Coaching is available to the cancer patient and their family and caregivers and is offered without a fee, thanks to the generosity of community donations.

Power Foods 101: A Way of Living to “Look & Feel 30 When You Are 50! And Not 50 When You Are 30!” ~ Carol Alt

With the purchase of this Power Foods 101 book, you are helping to provide complimentary Cancer Coaching to a family who is facing cancer. THANK YOU! To learn more about the Ottawa Regional Cancer Foundation and Cancer Coaching or to make a donation of support please visit www.ottawacancer.ca or contact 613.247.3527 or 1.855.247.3527.

POWER FOODS 101

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ACKNOWLEDGEMENTS Thank you to everyone who made the coaching program and book possible. The Revivelife™ Team, without whom I couldn’t have done the project! Claudia Dilallo who over sees it all and keeps the office running along with the girls Christa Bernays and Danielle Worrell-ifill. Dr. Ian, Dr. Sanford , Dr. Kirk, Dr. Upadhyay, Dr. Maria, and Dr. Giao, you make every day that I go to work so energizing knowing that I have the pleasure to collaborate with such caring professionals. Thank you to Kathie Davis, Dot Johnson, Kae Cristobal, Emily Stott and Wendy Landon for your contributions. I was so honoured to collaborate on this project with the wonderful team at the Ottawa Regional Cancer Foundation, including Linda Eagen, President & CEO, Stephanie Woodard, Shannon Bain, Erin Nazarali and Monique Dubrule. The amazing staff at the Cancer Foundation work tirelessly every day to help those families who are facing cancer by investing in research, cancer clinical trials and Cancer Coaching. To my wonderful design, graphic and photography team. Cu Van Ha Publisher, iMail™ and i2i developer; Mohammad Alauddin; Elena Pankova and Nusrat Jahan thank you for making this book beautiful! Especially those long hours into the night and early morning! Mitch and Melanie, I am grateful for your passion and bringing the food to life! To Lana Mowdy, Kimberly Lovatt, Kathie Davis, Kae Cristobal, Veronica Soares and Christine MacLean whose passion for making sure all my i’s were dotted and t’s crossed in the editing process. Kobe and Kaiden, my kids: I am grateful for your voices that asked me “What does that mean?” and helped me simplify things. Thank you to my friend, Janet Podleski, best-selling author of four bestselling books, including The Looneyspoons Collection, who gave me great advice on how to write, publish a book, and of course, a few laughs along the way! To our high-energy professionals, who have shared their wisdom and recipes! Our NY times bestselling authors: Carol Alt, Dr. Joseph Mercola, Dr. Neal Barnard and Dr. Ben Lerner. To Dr. Charles Bens, Dr. Marc Engfield, Dr. Thierry Hertoghe, Dr. Erika Schwartz, who have taught me about corporate & hormone health, respectfully. Donna Kingman, from Trubalance, thanks for your daily support of my patients, who ask about the hormones that Suzanne Somers raves about! To friends who shared recipes, wisdom & their stories…yum! Tony Greco, founder of Greco Lean & Fit, trainer to hockey greats, including Mike Fisher, and celebrities Carrie Underwood, and Carol Alt. Tony always gets me motivated and in shape! Kathy Smart, who is bringing health to you with Live the Smart Way Expos. Thanks to the wonderful restaurants Pure Kitchen and The Green Door. Laura Kratt, who makes great meals for her family and hubby, Martin Kratt, who travels the world with rhino emergencies bringing you Kratts’ Creatures, Zoboomafoo, and Wild Kratts. Jacqui Wilson, nutrition savvy mom and holistic nutrition student, who is a culinary whiz, especially when it comes to what kids like, including working with allergies. To my friends and inspirations, The Female Founders, Fiona Gilligan, Suhayya Abu-Hakima, Andrea Marcus, Joanne Johnson, Caroline Somers, Coralie Lalonde, Janice McDonald, Jennifer MacKinnon, Lynda Partner, Christine Pietschmann, and Bonnie Wright, who blaze trails for women all over the world! My girlies, Cindy Lee, Cynthia Campeau, Kimberly Lovatt, Heather MacCuaig, Natalie Legault, and Laurie MacDonald, thank you for always supporting my latest endeavour and getting creative on naming the book! My besties, Carla Shepard and Jennifer Clark, thank you for never being more than a phone call away no matter where any of us go. To my patients, I have learned from each and every one of you, which has contributed to my wisdom to share. Thank you to my business advisor professionals Don Byrne and John Frouin. To all those others that have touched my life to empower me to inspire health, naturally. You ALL have made this book possible. Whew! It does take a lot!

dr. joël

AUTHOR’S NOTE It’s not where we begin that matters, but the journey along the way. Family = Home + Love + Heart…Thank you to my hubby, Michael, who lets me spread my wings; my sons Kobe, who inspires me to continue to believe, and Kaiden, who always thinks of others. I am shaped by my parents who grew up in the war and looked for a better life for us. I am grateful to my father, who showed me how to make something out of nothing, and my mother whose brilliance shines like a glistening stone in a clear winding stream that we call life. Life is full of laughter with Lola, our furry family member, who is so patient when I get lost in writing and is my sunrise companion. To my brother, John, who is always there to listen, and my sister-in-law, Sue, who is beautiful inside and out. Nanna, & Pappa Ray, who helped with the kids when I needed to write just one more page, Pete & Gin and Robert & Angèle, who are always just a phone call away. In the Beginning…My mother once told me she wouldn’t make a recipe if there were more than seven ingredients, and my father would put up a “fuss” if she didn’t buy the food that was on sale that week. My brother enjoyed chips and Mike (my hubby) grew up eating K-D (Kraft Dinner). The first words from our “words” guy Kobe was hippo-pot-a-mus, yet when he had his first candy after years of being sugar free his only word was hoooooooooh!!! Kaiden, our “meat lover”, has been known to eat a 14 oz. steak or two, especially after a day of skiing! And by the way, both boys love candy:) Then there is our favourite furry friend, Lola, who sniffs at apples and walks away, much preferring the liver treats she gets from my dog friends in the park. I was born in Seoul Korea to a father from the North and a mother from the South (yes, opposites do attract). At 2½, my parents, my Kewpie doll and I flew across the ocean and settled in the small town of Brandon, Manitoba. I grew up as a gymnast, tomboy and a kinesthetic learner (which they now would label as ADHD. I can be hyper-focused /great for my work, super energetic/ great for an athlete and need to learn by seeing, doing, touching, smelling, hearing/ great for recipe & photo development and inspiring health, naturally!). My love of food began right from the get-go, as my first word was “bab” (Korean for rice). I grew up with a culinary fusion of Korean, Ukrainian (my best friend’s mom made the meanest perogies in the world!), Russian (another friend), and even fast food. We enjoyed Sunday dinners with friends and shared “Korean Picnics” with a piece of plywood as a table and a feast for your eyes…kimchi, rice, Japchae (Korean noodles, yum!) when the local community came with their hammers, nails and joyful spirits to help us build our first home. Stay tuned, and I’ll share my “Plant Powered” version of Japchae. Even though I generally ate well at home, I was fascinated, like everyone else, by the North American “Big Mac”, Pizza and Snacks with tons of cheese and bread. At 28, my life changed. I went from running marathons and enjoying life to being very unwell. I couldn’t get out of bed in the morning, had periods that were all over the place, my hair was falling out, I was losing weight and I was declining social events to go to bed and sleep. Determined to find a solution, but frustrated with standard lab tests, as they revealed nothing, I worked with my own Naturopathic Doctor. I was diagnosed with food allergies to wheat and dairy and I was sub-clinically hyperthyroid. The eight years of intense schooling,

~ Warmly, dr. joël, N.D.

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travel and setting up a practice, while at the same time, stopping exercise and eating on the go had caught up with me. It was wreaking havoc on my immunity, digestion, and hormones. Today we have evolved…My parents eat a plant based menu and grow organic veggies. They love new recipes like Detox Immune Sriracha Soup and Green Spring Rolls on their way to ballroom dancing. My dad will even buy the more expensive extra virgin coconut oil (EVCO) now and ditch the less expensive vegetable oils. My brother lives with his beautiful vegetarian wife, Sue, who is an environmental architect and has cleared his BBQ for healthier vegetarian grilled veggies, as well as snacks. My hubby uses chopsticks better than I do now to pick up his baked Eggplant Nachos! Kobe has created Kobe’s Combo Mombo while his bro Kaiden has whipped up Kaiden’s Krazy Kiwi Palooza for you. Lola has warmed up to shredded apples with cinnamon and would love to share her Lola’s Take Me to the Park Snax, which, by the way, have more apples in them! Learning how to regain my health was one of my life’s blessings in disguise, as that taught me, personally, what it feels like to be sick and what it takes to revive my life. I have had the pleasure of experiencing food as medicine, journeyed back to wellness, had 2 children (when they said I may have troubles conceiving), and enjoy being in practice, thanks to the support of my family. This was all done without pharmaceutical drugs, using whole foods, natural remedies, bio-identical hormones and fitness. Today, I’m a daughter, wife, mother, naturopathic doctor, founder, and whole foodie, inspiring health naturally. Over the years of coaching people and their families who have been touched with a health crisis, including cancer, I have learned every day and am energized by being able to share my knowledge and passions with you. DR. JOËL’S TOP 10 ZEN TIPS 1. Smile…It’s simple medicine for free! 2. Learn…Something new every day and be open to being either the teacher or the student. 3. Simplify…Then simplify some more. 4. Time…Give someone a precious piece of you…your time. 5. Ask…For what you need, and it will come to you. 6. Listen…For what is important to those around you. 7. Watch…The sunrise as often as you can. 8. Fierce Focus…When you have a goal, shift your mindset and direct “Fierce Focus” towards it! 9. Hug…Your family & friends and tell them how important they are to you.

dr. joël

HOW TO USE THIS BOOK This book is designed for everyone, not only those touched by cancer. It is a “COMPLETE GUIDE OR TOOL KIT” to wellness with both the why (the nutrition) and the how (the plan & recipes). There are 3 parts: Part I Intro to Get You Ready (Chapters 1-5)! Part II Your 3 Day Power Shift Plan (Chapters 6-10) to Get You Set! And Part III The Power Foods 101 Recipes to Go! Power Foods 101 is flexible and adaptable, so you can customize it to your needs. “Fast Pass”: For those of you who want the “how to” with the quickest steps to wellness. • Step 1: Go to the Power Food 101 Pyramid at the end of Chapter 2 and get started right away following the guidelines to healthy eating. Then go to the “Fast Pass” section at the end of each Chapter 1-5 in Part I and follow the recommendations. Purchase the Feature Power Food and make the Feature Recipe. • Step 2: Go to the “Fast Pass” at the end of each Chapter 6-10 in Part II. Read the “Fast Pass” section. Purchase the Feature Power Food and make the Feature Recipe. Next follow the 3 Day Power Shift Plan. • Step 3: Enjoy any of the recipes in Part III any time! “Scenic Ride”: For those of you who want the “why” and the science behind the nutritional recommendations. • Step 1: Read through all of each Chapter 1-5 in Part I. Then follow Step 1 above. • Step 2: Read through all of each Chapter 6-10 in Part II. Then follow Step 2 above • Step 3: Enjoy any of the recipes in Part III any time! “Cookbook”: For those of you who are just looking for a “cookbook” with healthy plant powered recipes you can go directly to Part III and enjoy cooking!! *Note-For Chapters 8-10 choose your “Dial Setting” based on your goals, age, height and exercise level.

In Part II The 3 Day Power Shift Plan, I have highlighted where “Powerless Foods” may hide recommending that you “Eliminate” them. I have given you “Heathier Choices” as well as the “Healthiest Choices” so that you can evolve and have options for when the “Healthiest Choices” are not available. Changes take place over time. By taking one step forward each day you’ll be there before you know it! There are 3 “Dial Setting” choices for quantity of a given food as a general reference. I recommend that everyone begin with “Dial 1” which is eliminating processed foods and increasing “Power Foods”. I have seen people reset their lives and tap into tons of energy, brain power, hormone balance, positive mood, and lots of weight loss without counting anything!

10. Green: Eat something green every day. Bonus! Always carry an “Egg In Your Back Pocket” (I grew up in a Korean home where the common sayings in North America were not known so often create my own!) “When in doubt, look to nature.” ~ Dr. Joël, N.D.

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Because not everyone is created equal, in Chapter 8 Clean Carbs, Chapter 9 Skinny Fats, and Chapter 10 Power Proteins, there are the following options for those of you who prefer to follow a more specific plan that can be selected based on your goals, age, height and exercise level. • Dial 1: Normal Metabolism is designed for those of you who have normal metabolism and wish to focus on general wellness and longevity. Focus on Power Whole Foods without measuring or weighing as above. • Dial 2: Normal to Moderate Metabolism is designed for those of you who have normal to moderate metabolism and need more guidelines for a general easy-to-follow guide on how much to have of each food. Choose this if you are Under Age 35, Over 5 ft. 5 inches and/or *Exercise more than than 3 times a week. • Dial 3: Slow Metabolism is designed for those of you who have a slower metabolism and wish to lose more weight. Choose this if you are Over Age 35, Under 5 ft. 5 inches and/or *Exercise less than 2 times a week. *Exercise = 30 minutes where you are sweating (this doesn’t include sex! although that’s good too!) It’s important to keep in mind the information that is provided is a general outline, and each person is unique. Thus, flexibility is important. Research shows we are more likely to reach our goals when we set flexible plans.75 We become what we believe. Shift your mind to a pattern of believing and balance, including the choices you make for healthier living. So let’s get started!

HOW TO ADD POWER FOODS TO YOUR NUTRITION! Add Them to Your Daily Diet…It’s Easy! Try… Veggies!!! • Entertaining with Sprouted Party Rolls • As a snax with Veggie Pizzazy Pancakes • As a salad to-go in Layered Salad Bar • As a pizza with Cauliflower Pizza Pumpkin Seeds • For breakfast in Hempy Seeds ‘N Weeds • As a snax in Energy Bombs • In the delicious Earth Burger Oats • • • •

To begin your day with Overnight Oats For the sweet side of you in Chunky Monkey Bowl As a sprinkle on your salad with Maple Oat Granola As an indulgence...Chewy Granola Trio

Wakame & Sea Weed • As “Nature’s Beano” in your favourite bean recipes • At the ski hill in Thyme Roasted Mushroom Chili • Wrapped In the sushi you pick up to-go! Edamame • When you need a meal quickly...enjoy Curry in a Hurry • In a hot, steaming bowl of nourishing Protein Noodle Soup • Naked with a sprinkle of sea salt as a snax Resistance Training • In the park while walking the dog • Before meeting friends for dinner • First thing in the morning to set your day!

Strawberries • As a topper Quicky Jam to coconut yogurt as a snax • As a beauty on top of Natural Nutella Bruschetta • As a pop, pudding or drizzle in Chia Trio • After your workouts...TG’s Power Smoothie Herbs & Greens • Garlic...just about anywhere • Turmeric...fresh grated in your Revivelife™ Pink Power Smoothie, Salad or Soup! • Kale...to wow your friends in Crispy Wontons with Soy Ginger Drizzle • Sprouts...in your “Skinny Switch” favourite Spaghetti Squash Pad Thai Indulgences...Dark Chocolate • As a sprinkle on anything...DIY Chocolate Chips • At a party for the kids as...Mini Chocolate Shooters • As a warm-me-up drink...just add a spoonful to warmed almond milk with a touch of maple syrup! Fruit...Lemons & Limes • As a power snax before a workout Blueberry Gem Muffins • Lime juice in an Asian delight in Plant Powered Bibimbap • As a beauty in Pomegranate Tacos with Lime Cashew Yogurt Tea…Green Tea • As a dessert...Green Tea Raspberry Tart • Before your workout...Dr. Joël’s Pre-Workout Smoothie • To power up your day...Green Tea Protein Balls

Remember: variety is the spice of life! ~ dr. joël, N.D. 16

POWER FOODS 101

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

20 mins

VEGGIE STACKS

- POWER FOOD: BASIL INGREDIENTS

SERVES 4

Stacks: 1 medium yellow beet, sliced (or yellow tomato)

POWER FOOD: VEGGIES FOR V-POWER!!! Alphabet of Vitamins & Minerals! A, B, C...Zinc! Veggies are a sure “Power Foods” way to kick start your health. Popeye knew a thing or two when he turned to veggies to power up. Think about veggies as one of the body’s most efficient fuel sources – they are packed with energy producing vitamins, minerals, protein, carbs and fats! Veggies fill you up without “filling you out” and they are one of the key secrets to “The Fountain of Youth”! Eat a rainbow of veggies every day!

Yellow: For citric acid to support DIGESTION & DETOXIFICATION Green: For calcium & minerals for your BONES Blue/Purple: For the antioxidant anthocyanin for your MIND White: For IMMUNITY & ANTI-CANCER ACTION

POWER FOODS 101

1 orange tomato, sliced 1 medium red tomato, sliced Cashew Cream Cheese: 1 cup cashews, raw (soaked overnight)

Coming up next: Power Foods!

2. In the meantime, make cashew cream cheese by adding drained cashews, water, sea salt and lemon juice into a food processor. Purée until smooth. Set aside in refrigerator. To make pesto, add vegetable stock, lemon juice, basil and mint to a food processor. Purée until smooth. Set aside. 3. Now you’re ready to layer in the following order: yellow beet, cream cheese, orange tomato, pesto, red tomato, cream cheese, red beet. Top with a dollop of pesto and garnish with sprouts. Repeat to make a total of 4 stacks and enjoy!

¼ cup water, filtered ¼ tsp. sea salt 1 Tbsp. lemon juice or apple cider vinegar (ACV) Basil, Mint Pesto: ¼ cup vegetable stock (low sodium & gluten-free) ½ lemon, juiced ½ cup each: fresh basil & mint 4 sprigs sunflower sprouts to garnish SERVING SIZE: 1 STACK

Red: For ellagic acid for your HEART Orange: For beta-carotene for your EYES & SKIN!

1 medium beet, sliced

DIRECTIONS 1. Preheat oven to 375ºF. Place beets on a parchment lined baking sheet side by side. Bake for 10 minutes or until fork tender.

Quick Tips: Use vegan nut cream cheese and ready-made gluten and dairy-free pesto.

For a raw version, you can skip baking the beets.

omatoes remind me of a warm, sunny day when there is a light breeze and all the time in the world. These lycopene rich delights are the perfect quick fix to a dinner party, your lunch, or a snack. Basil is the herb of choice often when it comes to pairing with tomatoes. No wonder, as it’s got tons of health benefits. Basil is rich in chlorophyll, and it has antimicrobial action to help keep your immune system strong!

POWER FOODS 101

dr. joël

POWER FOODS 101 LINGO POWER FOODS 101 LINGO Just to keep you in the loop, here are a few terms relating to Power Foods 101. These are just the quick notes – we’ll learn more about them shortly:

INFLAMMATION: Acute inflammation – the kind that protects and heals the body after an injury or infection – is essential and a good thing. On the other hand, chronic inflammation is linked to a host of diseases, including obesity, cardiovascular disease, diabetes, arthritis, and even cancer.1-4 If you are struggling with your weight, you may not know it but you have chronic or silent inflammation.5 Carb, Fat or Protein Shifting: Increasing these nutrients, especially on workout days for energy, hormone balance, and repair of muscle. Fast Pass: Key actions you can add to your lifestyle to increase your health quickly! Glucagon: “Skinny Switch” Hormone that works opposite to insulin. GMOs: Foods that have been genetically modified to increase productivity or desirability. Health Nut: These are the advanced health tips! Insulin: “Fat Switch” Hormone that delivers glucose to cells increasing the storage of fat. Insulin Resistance (IR) is when the body no longer pays attention to insulin’s messages. KISS: Keep It Smartly Simple. Leptin: “I’m Full & Energy Dial” hormone that tells you that you are full, which is triggered when you have enough stored energy as fat. If you have too much sugar, especially fructose, you will develop Leptin Resistance (LR), causing you to continue to eat & gain weight. Metabolically Active: Foods that turn down your “Fat Switch” and turn up your “Skinny Switch” balancing blood sugar, insulin and leptin. Meta-Timing: Recommendations of when to eat certain foods, based on the highest metabolic action in your body. Mixed Messages: “Myths and Truths” about health and nutrition. ND (Nutrient Dense): Nutrients/Calories ORAC (Oxygen Radical Absorbance Capacity): Is a measure of the total antioxidant capacity of a product with a higher value being better. Paleo: A menu like our forefathers ate (grass fed & finished red meat and dairy; free range poultry and eggs; unprocessed veggies, fruit, beans, legumes, nuts, seeds and some versions include sprouted whole grains). Plant Power: A lifestyle nutritional plan that focuses on plant-based foods, like veggies, fruit, beans, legumes, nuts, seeds and sprouted whole grains. May include small amounts of animal products. PFI (Power Food Index): Nutrient Dense + Anti-Cancer + Maximum Absorption + Metabolically Active Power Food: A food clinically proven to fuel health and reduce inflammation. Powerless Food: Processed food. Power Shift Up: Lifestyle changes to increase for health. Power Shift Down: Lifestyle change to eliminate for health. Squirrel Syndrome: Chasing the latest fad vs. sound nutrition. Vegan: Plant-Powered to the max. Avoidance of all animal products (meat, eggs, dairy, honey) Vegetarian: Plant based menu with the avoidance of meat. Note: I have used the most commonly used term for scientific words and put the less common in brackets. Note: Wherever possible use whole foods, minimally processed, organic, raw and filtered water.

POWER FOODS 101

photo: mitchlenet.com, design: evergreenalauddin@gmail.com

dr. joël

PART I: INTRO

CHAPTER 1

POWER FOODS dr. joël

“Every food is medicine” ~ dr. joël

POWER FOODS 101

dr. joël

THINGS YOU WILL LEARN IN THIS CHAPTER

What are the 4 properties of a “Power Food”?

What are the “Power Foods”?

Why you don’t need to count calories!

What is the Power Food Index (PFI)?

What test can you do to see if your menu is antiinflammatory?

WHAT IS HEALTH? Health is a combination of “Power Foods”, “Power Body” and “Power Mind” with a lifestyle that promotes balance. HEALTH = POWER FOODS + POWER BODY + POWER MIND “Power Foods” give us fuel to be energetic; a “Power Body” keeps us in motion to release hormones for optimal health, and a “Power Mind” taps into additional energy through inspiration and empowerment!

Power Foods = Foods Clinically Proven To Fuel Health Power Body = Motion Power Mind = Mind Shift = Energy + Inspiration + Empowerment Lifestyle = Power Sleep, Power Self, Power Play & Power Relationships

dr. joël

WHY YOU DON’T NEED TO COUNT CALORIES! If you’ve spent years counting calories, think twice! You can eat 100 calories of kale (3 cups!) or you can eat 100 calories of a cookie mini snack bag. What happens in the body is totally different for each 100 calorie food. When you eat a delicious A CALORIE IS A CALORIE RIGHT? kale salad or smoothie, your body grabs all the vitamins, minerals, and antioxidants and has a low rise in insulin. Your carbs 100 CALORIES 100 CALORIES 3 cups 1 mini snack bog from this meal are then used for energy, and you can lose weight. If you choose GLYCEMIC INDEX 3 GLYCEMIC INDEX 84 cookies as your mid-day snack, you are Veggie Carbs & Natural Sugar Refined Carbs, Sugar & HFCS (high fructose corn syrup) also going to get a good dose of refined with Fibre carbs, sugar and HFCS (high fructose corn syrup), which causes your insulin to Insulin Levels High Insulin Levels Low rise, leptin resistance, increased hunger, and your carbs will be converted to fat! Leptin Resistance Voila...you will gain weight! Calories can Hunger & Increase Fat Stores be used as a general guideline for how Inflammation Carbs Converted To Fat Carbs Burned For Energy much you are eating, but more importantly, it is the quality of food that matters. Weight Loss Weight Gain

KALE

THE POWER FOODS If you love food like I do, you’ve come to the right place! I love to feel nourished, energized, and powered to have a great day. “Power Foods” are foods that give you the greatest potential for wellness. They are nutrient dense, have anti-cancer action, promote maximum absorption of nutrients, and are metabolically active which all help to reduce inflammation. They boost your energy, help you be lean, glow from the inside out, and help you live a long strong life! – POWER FOODS ARE In a nutshell, “Power Foods” are foods that are good for you. The “Power Food” recipes that you can find in Part III are fresh, artistic FOODS THAT ARE creations that feature “Power Foods” and are bursting with natural GOOD FOR YOU – flavours married together to make them taste great! ~ Enjoy Health!

POWER

FOODS

YOUR POWER FOODS 101 LIST!

TIP DR JOËL’S TOP POWER TIPS

V-VEGGIES!!!!

1. P- PUMPKIN SEEDS & THE NUT & SEED GANG 2. 0- OATS (GF)... & GLUTEN-FREE GRAINS 3. W- WAKAME... & SEA VEGGIES 4. E- EDAMAME... & BEANS 5. R- RESISTANCE TRAINING!!! 6. S- STRAWBERRIES & NATURE’S CANDY BERRIES 7. H- HERBS & GREENS 8. I- INDULGENCES... DARK CHOCOLATE!! 9. F- FRUIT... LEMONS’N LIMES 10. T- TEA

POWER FOODS 101

1. Eat at least one dark green salad a day...the bigger the better! 2. Eat a rainbow of colours! 3. Pick or get your kids to pick one new recipe a week. 4. Enjoy 3 tablespoons of hemp seeds after your workouts for power protein. 5. Indulge in dark chocolate every now & then! For More Power Tips... See Chapters 1-10 of Power Foods 101!!

THE POWER FOOD INDEX (PFI) So if this is the case, how do you know which foods to eat? The PFI (Power Food Index) is a measure of a food’s ability to infuse the body with nutrients that can increase your energy, reduce your weight, and reduce inflammation. “Power Food” choices can provide your body with a daily treatment from “Mother Nature” of 5000-10,000 different phytonutrients every day. Now that’s real food medicine! These phytonutrients promote healthy cell growth, provide antioxidant protection, and assist the body in producing its natural enzymes, and support immunity. The PFI is based on the 4 Power Food Criteria that I have combined to give foods their PFI score, which all reduce inflammation and include: ANDI (Aggregate Nutrient Density Index): Fibre, Vitamins, Minerals, Antioxidants & Phytonutrients8 Anti-Cancer Activity9 Maximum Absorption10-12 Metabolic Action: GI (Glycemic Index), GL (Glycemic Load), FII (Food Insulin Index), Fructose and Omega 3-6 Balance Score13-16

POWER

FOODS

TIP

POWER FOOD INDEX (PFI) A measure of the quality of food to Power Your Health. Based on a score of 0-100 with 100 being the highest score for your overall wellness. NUTRIENT DENSITY • ANTI-CANCER ACTION • MAXIMUM ABSORPTION • METABOLICALLY ACTIVE

POWER FOODS 101

dr. joël

ANDI (Aggregate Nutrient Density Index): ANDI measures whole foods that contain the highest nutrients per calorie that was developed by Dr. Joel Furhman.8 These nutrients include antioxidants which help reduce damage to cells, lipids and DNA to promote anti-aging. High ANDI score foods are greens, veggies and raw foods. Greens like kale, spinach and Swiss chard are at the top of the list so I recommend including twice as many greens in your menu to regular veggies for the highest ANDI rating.

Maximum Absorption: Foods that are rich in enzymes (highest in raw foods), whole foods, minimally processed, and allergy friendly will give you the highest absorption of nutrients.10-12 Allergenic foods are often significantly processed. “Power Foods” are gluten, dairy, and egg free, which are the most common intolerances or allergens. “Power Foods” include traditionally prepared sources of soy in moderation.

Anti-Cancer Action: Did you know that certain foods have the ability to halt or slow down the growth of cancer cells? I have selected “Power Foods” based on the foods that are not only nutrient dense, but have also shown specific phytonutrients that have anti-cancer action. This includes the lab work done by Dr. Richard Beliveau and his team.9 The following are the key foods have shown anti-cancer action with respect to breast and prostate cancers.9

Percentage Inhibition of Cancer Cells Garlic Leeks Scallions Brussels sprouts Cauliflower Cabbage Kale Broccoli Radishes Onion

Percent Inhibition of Cancer Growth

60 80

IT’S NOT ONLY WHAT YOU EAT BUT WHAT YOU ABSORB! Metabolically Active: Metabolically active foods promote your metabolism and help you be lean.13-16 In general, the more fibre that is present in your foods the more you need to chew (i.e. broccoli vs. cucumbers). “Chewy foods make your body work right off the fork!” increasing your metabolism by up to 10%.

TOP 10 FOODS INHIBITING PROSTATE CANCER GROWTH

TOP 10 FOODS INHIBITING BREAST CANCER GROWTH

TOP 10 POWER FOODS & EXERCISE!

Percentage Inhibition of Cancer Cells Garlic Brussels sprouts Scallions Leeks Broccoli Cauliflower Onion Cabbage Kale Beets

100

TOP 10 POWER FOODS & EXERCISE VEGGIES!!!

Percent Inhibition of Cancer Growth

0 20 40 60 80 100

Allium veggies (garlic, leeks, onions and scallions) along with cruciferous veggies are often overlooked in your grocery store. They are by far the top winners in Dr. Richard Beliveau’s work in anti-cancer action.9 So here’s a list of these beauties to make sure they make it in your grocery cart!

POWER

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CRUCIFEROUS VEGGIES Arugula Kale Bok choy Kohlrabi Broccoli Mustard Brussels sprouts Radish Cabbage Rapini (broccoli rabe) Cauliflower Rutabaga Napa (Chinese) cabbage Turnip greens Collard Greens Wasabi Daikon Watercress

POWER FOODS 101

dr. joël

Table 1: Cancer Cell Growth In our world where cancer cells are not detectable by modern methods until the tumor has grown to a substantial size, it becomes ever more important to give our bodies anti-cancer action daily.17 TIME

1. Pumpkin Seeds

6. Strawberries

2. Oats

7. Herbs/Greens: Garlic

3. Wakame

8. Indulgences: Chocolate

4. Edamame

9. Fruits: Lemons

5. Resistance Training

10. Tea: Green Tea

Turbo Charge Power Foods: Apple Cider Vinegar (ACV), Maca & Probiotics! • ACV: Helps to alkalize your body • Maca: An herb that you can get in your health food store that supports adrenal health & gets your Mojo going! • Probiotics: Supports digestion, immunity & mood.

NUMBER OF CANCER CELLS

90 days

2 cells

1 year

16 cells

2 years

256 cells

3 years

4096 cells

4 years

64,536 cells

5-6 years

1,048,576 cells

7 years (detection with modern day methods)

16,777,216 cells

8 years

4,294,967,296 cells

COUNT YOUR NUTRIENTS, NOT YOUR CALORIES!

POWER FOODS 101

dr. joël

POWER FOOD INDEX SCORE TABLE

13-16,18

The following is a summary of the highest ranking foods, according to The “*Power Food Index” (PFI) Score, which is an analysis that I have done of the health potential of each food. Keep in mind that all whole food is good for you. Some just have more concentrated benefits. POWER

POWER FOOD

POWER FOOD INDEX (PFI) 0-100

POWER FOOD

POWER FOOD INDEX (PFI) 0-100

VEGGIES Brussels sprouts

Broccoli

Bok choy

Mushrooms

Radishes

Cabbage

Leeks

Onion

Cauliflower

Tomatoes

Napa Cabbage

Avocados

PUMPKIN SEEDS & NUT/SEEDS

STRAWBERRIES & BERRIES

Flax Seeds

Cherries

Chia Seeds

Strawberries

Coconut

Blueberries

Sunflower Seeds

Raspberries

Pumpkin Seeds

Almonds

Turmeric

Cashews

Garlic

Walnuts

Ginger

OATS & GLUTEN FREE GRAINS

HERBS & GREENS 100!!! 92 68

Kale

100!!!

Quinoa

Collards

Brown Rice

Spinach

Oatmeal

Alfalfa Sprouts

WAKAME & SEA VEGGIES Wakame

SHIFT

INDULGENCES… DARK CHOCOLATE!!! Cacao

EDAMAME & BEANS 76

Lemons & Limes

Edamame

Oranges

Black Beans

Lentils

Apples

56 TEA

Green Tea

*PFI Score includes: ANDI Score8 (fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin A, beta carotene, alpha carotene, lycopene, lutein and zeaxanthin, vitamins B1, B2, B3, B5, B6, folate, B12, C, K, choline, phytosterols, glucosinolaes, angiogenesis inhibitors, organosulfides, aromatase inhibitors, resistant starch, resveratrol plus ORAC score. For consistency, all values were converted to a percentage of their DRI (Dietary Reference Intake). For nutrients that have no DRI, goals were established based on available research and current understanding of the benefits of these factors. To make it easier to compare foods, the raw point totals were converted (multiplied by the same number) so that the highest ranking foods (leafy green vegetables) received a score of 1000, and the other foods received lower scores accordingly8; Anti-Cancer Action9; Maximum Absorption relative to Enzymes10-12, and Metabolic Action relative to Glycemic Index (GI), Glycemic Load (GL), Food Insulin Index (FII) and Omega 3-6 Ratio.13-16 All the above were then converted to a percentage for consistency of values and then averaged for a total PFI on a scale of 0-100 with 100 being the highest rating.

POWER FOODS 101

1. PROCESSED FOODS An example of this is “An apple a day keeps the doctor away.” The “Power Food” option is an apple that you can pick directly from the tree. The “Powerless Food” version of this food is apple juice, which has been stripped of many its nutrients including vitamins, minerals, fibre and antioxidants. It is then pasteurized (reducing vital enzymes and nutrients) in order to be produced for mass consumption and last a long time on store shelves. The end result is an empty “Powerless Food”.

2. CHEMICALS What You See Is What You Get Right? We are exposed to chemicals in many processed “Powerless” Foods. This is Strawberry Flavouring.19 The FDA (Food and Drug Administration) currently approves over 3000 food additives, preservatives and colourings that make our food look more attractive, last longer, and taste better.

amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate. ethyl amyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate. ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphenyl-2-butanone, a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, g-undecalactone, vanillin and solvent

What about that “White” Bread that you love so much? That will give you an extra dose of chemical bleaches, including the oxide of nitrogen, chlorine, chloride, nitrosyl and benzoyl peroxide, all topped off with some chemical salts!

3. GMOs

Kidney Beans

RESISTANCE TRAINING

Now that we have learned about the foods to increase, what are the most important foods to eliminate? With modernization, whole foods have been processed into versions of “Powerless Food” that our bodies were not designed to metabolize. Yet, we continue to consume fast foods in high quantities and wonder why we are gaining weight and not feeling so good.

65 FRUIT

THE TOP 4 POWERLESS FOODS

GMOs are plants that have had their DNA altered by scientists to help crops grow faster and/or enhance qualities we find more desirable, like apples that don’t brown quickly when you cut them or beta-carotene rich rice. There are some studies that suggest they possibly lead to cancer and other chronic disease.20,21

4. HORMONES AND ANTIBIOTICS The use of hormones and antibiotics in our commercial animal based foods increases the risk of hormone and immune imbalance in our health. There is some evidence that hormone residues in beef are linked to the early development of puberty in girls, which increases the risk of all forms of estrogen related conditions such as breast cancer later in life.21, 22

POWER FOODS 101

dr. joël

TOP 5 HEALTH BENEFITS OF PLANT POWERED FOODS!

BLOATED BELLY SYNDROME (BBS), ALLERGIES & INTOLERANCES

1. WEIGHT: Vegans are, on average, up to 20 pounds lighter than meat-eaters all without worrying about calories or portion sizes.23,27 2. ENERGY: Plant based menus increase energy!27, 29, 30 3. ZAP CRAVINGS: Plant based foods have tons of fibre, which helps regulate blood sugar, kicking cravings to the curb!31, 32 4. LONGEVITY!: Increased meat consumption has been correlated to chronic illnesses, such as coronary heart disease, diabetes, and cancers of the breast, prostate and bowel.31,33-35 By eating a plant based menu, not smoking, eating nuts a few times a week, exercising regularly and maintaining a healthy weight, you can add up to 10 years to your life!!!29,30,35-49 5. CANCER PREVENTION: Males who followed a plant-based menu have a 40% reduction in cancer risk, while for women, the reduction is about 25%.30,37 Dr. Colin Campbell’s work in the China Study, one of the largest studies about chronic disease and food showed that animal protein (casein a milk protein) in excess of 20% of calories turned cancer cells on, and when reduced to 5% of calories, turned cancer cells off. Plant protein, even in excess of 20% of calories, did NOT turn on cancer cells nor affect their growth.35 6. Bonus! Green tea, curcumin and resveratrol have been reported to inhibit a protein (mTOR) linked to excess protein consumption!50,51

As a result of all of this processed food, many people now have a modern ailment, which I call “Bloated Belly Syndrome” (BBS). BBS and other digestive imbalances have skyrocketed during the last 50 years, which is the same period as the modernization of processed foods. So what causes “BBS”? The three main causes are: 1. An imbalance in the Nervous System. Many people are living lifestyles that don’t support proper digestion, eating too quickly, and/or forgetting to chew enough, which causes a reduction in the amount of digestive enzymes released and proper breakdown of your foods. 2. Food Allergies or Intolerances. These may be genetically determined or may be due to the fact that our bodies are not designed to digest all this processed “Powerless Food” and 3. BBS is also caused by Lack of Exercise. In the end, all these causes of BBS can lead to larger particles of undigested foods, irritating the digestive lining, and a reduction of friendly bacteria, creating a cycle of more tummy troubles, as well as food allergies or intolerances.

SO LET’S ELIMINATE POWERLESS FOODS AND INCREASE POWER FOODS!

POWER BODY

Note: Vegetarian and vegan menus are higher in fibre, magnesium, potassium, folate, vitamin C, E and phytochemicals32,52 and may be lower in vitamin B12. Thus it is recommended to supplement the diet with vitamin B12, for those of you who are vegetarian or vegan. Enjoy a variety of whole foods for your best health. If you’d like to include more plant based foods but don’t know where to start consider “V-Power” and go vegetarian or vegan for lunch as a kickstart! You’d be amazed at how easy it is to throw beans on a salad or to make a veggie burger from scratch…try the Earth Burger to see just how delicious plant powered foods can be!

A great part of health is keeping your body in motion, so I’ve included an exercise plan to help you get there in Chapter 5, a collaboration with Tony Greco, personal trainer extraordinaire, who will keep you Lean & Fit!

POWER MIND

So my goal is to inspire health naturally, helping people do a “Power Shift” and switch gears! The secret is “Keep It Smartly Simple (KISS)!” All the foods and recipes have been researched and carefully chosen with your health in mind. So all that you need to do is start enjoying them!

V-POWER!!! Although there are many different opinions on the best diet or menu, there is one thing that almost all doctors (and mothers) do agree on, Eat Your Veggies!!!

POWER FOODS 101

AFFAIRS OF THE HEART Photo Courtesy Of: Dr. Caldwell Esselstyn, M.D.

I don’t think it comes as a surprise that we need to think about foods differently, as right now, the Standard American Diet (SAD) the majority of people eat contains over 50% processed foods and at least 30% commercially prepared animal products.1 90% of Americans believe they eat a healthy diet23, but what does that mean to each person? Well, our perception is off because of the information we receive about what is “pretty good” nutrition. When asked, 43% of Americans reported they drank at least one sugar sweetened drink every day, 40% said they ate anything they wanted, and 33% of obese people reported they were a healthy weight.24-26 The majority of the nutritional information we receive comes from the news and media.

Speaking about longevity, they say a picture is worth a thousand words, and I agree. Figure 1 is an angiogram (an x-ray using a special dye and camera to give imaging of a vessel) taken in 1996 of a 44-year-old surgeon when he had a heart attack.53 Like many people who have a heart attack, this surgeon APPEARED to be in good health. On the left is his angiogram showing a significant blockage (almost 80% ). After making a “Choice, to take Charge and enjoy the Change” his follow-up angiogram is on the right, showing a COMPLETE reversal and opening of this vessel after 32 months without cholesterol lowering drugs, enjoying a vegan menu.53 Presently, atherosclerotic disease threatens 1 of 2 Americans and is predicted to become the number one global disease burden by the year 2020.54 However, coronary artery disease is virtually absent in cultures that eat plant-based diets.55-58 I have seen thousands of people enjoy this “Power Foods” Life! So have an affair with your heart and love it with plant-based foods. Figure 1— Coronary angiograms of the distal left anterior descending artery before (left) and after (right) 32 months of a plant-based diet without cholesterol-lowering medication, showing profound improvement.53

POWER FOODS 101

dr. joël

ORGANIC, RAW & COOKED FOODS ORGANIC, RAW & COOKED FOODS IS ORGANIC REALLY BETTER? Organic practices are more earth friendly compared to conventional farming, but when it comes to the answer to this question it is debatable. If you are talking about the nutrient content, there are mixed results from studies. Some suggest no difference; others suggest that organic food can pack more nutrients, including an average of 27% more vitamin C, 29% more iron and 14% more phosphorus when compared to conventionally farmed food.59 Now is organic really better in regards to pesticide, herbicide, and chemical BUY THESE ORGANIC NON-ORGANIC TOP OPTIONS content? Yes, organic does appear to be a better choice.60 Apples Peaches Asparagus Kiwi Significant research suggests Avocados Mangoes Celery Potatoes Cabbage Onion that high levels of these Cherry Tomatoes Snap Peas Cantaloupe Papayas chemicals increase the risk Cucumbers Strawberries Cauliflower Pineapples of many health conditions Nectarines Sweet Bell Peppers Eggplant Sweet Corn including cancer, although +Hot Peppers, Kale & Collard Greens Grapefruit Sweet Peas (frozen) more research is needed. The Sweet Potatoes Environmental Working Group has an annual list of the “Dirty Dozen”, which are the 12 foods with the highest pesticide and herbicide content. By choosing the “Dirty Dozen” foods organic, you can reduce your pesticide exposure by up to 85%. You can also choose the “Clean Fifteen” for the top foods with the least content of pesticides and herbicides. Ideally, foods selected organic, locally and in season, provide the most health benefits. As for labeling, look for the USDA organic seal; presently, this is the highest regulated organic label available. Its standards are for items to be free of antibiotics, growth hormones, pesticides, heavy metals, preservatives, chemicals, irradiation etc. What does this mean to you? Fewer chemicals means less inflammation; less inflammation means less weight and a longer life!

POWER FOODS 101

Along with organic, locally grown food has a fresh aroma, is full of flavour, and has more nutrients due to the shorter time between harvest and your table. In addition, it helps support your local economy, benefits the environment, allows you to know where your food comes from, and gives you more peace of mind about how the food was grown. Before eating, rinse your produce with vinegar and water for 30 minutes to reduce chemicals and residue. It’s true that nearly every food preparation process alters the nutritional composition of fruits and vegetables, but that`s not always a bad thing. One method may enhance a nutrient while the other may deplete it. For example, boiled carrots have higher carotenoid level vs. raw carrots; however, raw carrots have more polyphenols, which disappear once you start cooking them. With some nutrients, like vitamin C, the exposure of foods to high levels of heat, light or oxygen is related to the greatest nutrient loss. Begin with eating at least 25% of your diet raw. Then as you progress, you can boost this number up to at least 50% or more. Raw foods are defined as foods that are prepared without cooking above 115ºF (46ºC). They provide us with greater nutrients, enzymes, probiotics, and reduced risk of disease.61-64 The easiest way to do this is to include foods that are raw, dehydrated, juiced, made into whole food smoothies or sprouted.

RAW FABULOUS! “Do you want to be 30 and look 50 or be 50 and look 30?” ~ Carol Alt Carol is an inspiration to all of us, showing that you can shift your “Now” to “Wow” to look 30 and be 50! She glows with energy and enthusiasm for healthy living. Carol is best known for her breathtaking cover of “Sports Illustrated” at the age of 21. By the age of 34, she appeared to have it all. However, in reality, supermodel Carol Alt was a mess: not feeling well, having mood swings, feeling tired all the time and listless. In trying to find a solution, she met Dr. Brantley, who presented her with a life-changing option to eat raw foods. She learned how to shop for more than raw carrots and was introduced to a bounty of raw recipes. Shortly after, she went to visit her mother, and the changes in Carol were so compelling that at 68, Carol’s mom went raw as well. She added greens, enzymes, raw cheeses, and now at 83, she is motivating others. Carol’s mom is still working while people half her age are complaining about sore joints or being tired! Carol says that “she still has her wine on Friday nights as it isn’t about stopping life; it’s about abundance”. Why Eat Raw? Carol shares, “Four things happen to food when you cook it. You change the molecular structure, you kill the enzymes, you denature the vitamins and minerals, and you change the pH.” Enzymes are made of proteins, which are needed to break down our foods, stimulate the brain, give us energy, reduce inflammation and help repair tissue, organs and cells. The more we cook the food, the more the enzymes are reduced or destroyed. Heat also denatures many of our vitamins in our food, so it’s no longer recognizable.”

POWER FOODS 101

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COOKED FOODS Carol’s Key Message: pH “In order to be healthy and vital, you need to be in an optimal pH balance of 7.35 to 7.45 with a range of 0 to 14.” Increased activity, stress, animal products and foods that are processed or cooked, promote acidity. If your body is too acidic, inflammation increases, and alkaline minerals will be pulled from your body to try and compensate. This depletes you of vital nutrients needed for metabolic processes including energy production. Because the body forms a lot of acidity in metabolic processes, like lactic acid when you work out and hydrochloric acid to digest food, you need a higher amount of raw foods or alkaline foods to balance your pH. Rest especially briefly mid-day, stress relaxation techniques, and a balance of physical activity with stretching or yoga will also complement your foods to promote a neutral pH.

When cooking foods, I recommend using the most natural methods that have the least impact on nutrient, antioxidant and enzyme content. Steaming is a good option, as it only mildly reduces nutrients. Avoid microwaves (can reduce nutrients by up to 97% ), smoking foods, grilling, frying, especially at high-heat, and over-cooking foods. Think “LOW & SLOW” when cooking foods. Note: everyone is unique and what works for one person may not for the other. In Chinese Medicine, if someone is considerably depleted with “Cold Invasion” warming foods like ginger or cinnamon may be recommended.

PH TEST TO ASSESS YOUR MENU & INFLAMMATION

FOR ALL YOU MEAT LOVERS OUT THERE! A STEAK IS A STEAK RIGHT?

To test your pH, purchase pH test strips from your pharmacy and take your pH of your urine or saliva (both for more accuracy) for 1 week, using the same method at 8-10 am, 2-4 pm, and 8-10 pm, both before you eat and after you eat.

FISH

FISH & MERCURY CONTENT

Be sure the morning one is taken before you eat and after the first morning urination. Add up the numbers for each time of the day at the end of the week and divide by 7. This will give you the average of your body’s pH for that time of the day. • •

If you are less than 7: You are acidic & need more raw foods & relaxing practices. If you are greater than 8: You are alkaline & your body is breaking down tissue that triggers excess nitrogen in the urine.

Raw food is alkaline; cooked food is acidic. Although it takes a week, and you need to be diligent with the numbers, it’s worth it as it will help evaluate if your menu is the right one for you. Your pH will also guide you and your practitioner to determine what percentage of raw food is the right fit. pH tracking is especially helpful if you are having troubles with your menu and or weight, as when you are on the right nutritional plan for you, complimented with your lifestyle, your pH will be optimal reducing the risk of inflammation. So how do we balance all this acidity? Add more greens, eat more raw foods, and get more zen! The bonus is that when eating raw, unprocessed foods, and letting the body digest without stress you become healthy and your ideal weight all without having to count calories.

WHAT DOES CAROL EAT TO POWER UP HER DAY? Carol enjoys lots of veggies and fruits, as well as foods that are the least processed. Her favourite is raw nut cheese. She also buys yummy raw crackers and dehydrated cookies to fuel up her day. As a tip, Carol notes, “When looking for raw foods, it’s important to look for that on labeling as most of the foods that sit on store shelves are cooked to some degree.” This can change the way the body metabolizes them. For example, the cooked chickpeas in pre-made hummus will be metabolized as a carb dense food as compared to when home-made hummus is made with sprouted chickpeas which read as a protein dense food. “Carol sparkles effortlessly at over 50 years old. She is the author four books on raw foods with her latest release A Healthy You. “When you are healthy, it shines through your eyes. If you are unhealthy, that also shines through.” ~ Carol Alt. Thanks Carol for your words of wisdom! For more www.carolalt.com

VERY HIGH* MINIMIZE Marlin Orange Roughy Swordfish Shark Tilefish Tuna (canned albacore, yellowfin or ahi)

*HIGH 1 MEAL/WEEK Bass, Chilean Bluefish Cod Halibut, Atlantic Lobster** Mahi Mahi Monkfish Red Snapper Salmon, Chinook

MODERATE 2-3X/WEEK Anchovies Bass (freshwater) Bass (sea) Bluefish Calamari** Catfish Clams** Cod, Atlantic Crab**, Russian Crayfish Flounder/Sole, Atlantic

LOW 2-3+/WEEK Haddock, Atlantic Herring Mackerel Oysters** Pollock Salmon Sardines Scallops** Shrimp** Sole Tilapia Trout Tuna, canned, light

*Children, pregnant and nursing mothers should avoid these fish. **Shellfish higher in mercury Orange- Denotes fish/seafood choices that are over-fished or harvested in environmentally harmful ways.

If you are consuming fish products, choose wild fish (Pacific & Alaskan) and sources that are the smallest on the food chain (krill, anchovies & sardines).64 Avoid farmed fish and the *higher mercury-containing fish, such as marlin, orange roughy, shark, swordfish and tuna.64 Be cautious with shellfish as they tend to be bottom feeders and are, therefore, higher in toxic load, which promotes arachidonic acid and inflammation.

RED MEAT: BEEF, BISON & LAMB If you are consuming meat products, I recommend choosing sources from pastured, grass fed, and finished animals. Grass fed and finished means the animal has been raised on its natural feed throughout its lifetime as compared to a portion of time. Grass fed and finished animals offer more “Good” fats, and fewer “Bad” fats. They are richer in omega 3 fatty acids, CLA (conjugated linolenic acid) and antioxidants, including vitamins A, B1, B2, C and E compared to commercially raised animals.65-71 Note: Organic does not necessarily mean it has been grass fed or pasture raised, so look for organic AND grass fed & finished and pasture raised, specifically on your food labels.

POULTRY & EGGS What do chickens eat naturally? They forage and find animal and plant foods, including insects and grains. If you are consuming poultry or eggs, choose organic and free range (cage free). When hens are exposed to direct sunlight, their bodies increase vitamin D production and pass it onto the eggs.72 Vitamin D is important in immunity, bone health, and even your mood. Egg yolks have an abundance of two carotenes – lutein and zeaxanthin. These antioxidant vitamins offer support for your eyes, helping to prevent macular degeneration and the prevention of colon cancer.72

DAIRY There are varying opinions on the consumption of dairy. I have found it is one of the most common food intolerances, and most often, there is a significant improvement in many areas of health when

POWER FOODS 101

“FAST PASS” POWER FOODS

THINGS YOU HAVE LEARNED

“Power Foods” actions are: Nutrient Dense; Anti-Cancer; Maximum Absorption & Metabolically Active = GOOD FOR YOU!

The Top 10 “Power Foods” Pumpkin Seeds Oats Wakame Edamame Resistance (exercise!) Strawberries Herbs & Greens Indulgences Fruits Tea

Count Nutrients Not Calories!

The Power Food Index (PFI) is a measure of the quality of foods based on the 4 “Power Food” actions on a scale of 0-100 with 100 being the highest score.

The pH Test to see if your menu is antiinflammatory and what adjustments need to be made.

dr. joël

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

eliminated from one’s diet. Commercially prepared dairy is processed with high heat methods that reduce beneficial bacteria, enzymes, nutrients and denatures the proteins that the dairy products contain. In addition the dairy protein casein is addictive stimulating the same centers in the brain as drugs. Dairy may also increase a hormone called IGF-1 and has been linked to the increase in certain cancers such as prostate cancer, breast cancer and acne.73,74 If you are consuming dairy, choose organic from grass fed and finished animals and raw or low heat processed if possible. Grass-fed milk has up to 5 times more CLA than milk from commercially raised animals, which may lower risk of heart attacks and help weight management.65

SUMMARY & YOUR ACTION STEPS READY

SET

ELIMINATE

SHOP

INCREASE

“Powerless Processed Foods” (chemicals, GMOs, Hormones & Antibiotics)

Purchase USDA organic where possible.

4 “Power Food” Properties: 1. Nutrient Dense 2. Anti-Cancer Action 3. Maximum Absorption 4. Metabolically Active

Eliminate the “Dirty Dozen” by purchasing these organic and purchase the “Clean Fifteen” non-organic if needed.

To see if your menu is anti-inflammatory do the pH 7-day test.

Counting Nutrients Not Calories!

Power Foods: Veggies, Pumpkin Seeds & The Nut & Seed Gang, Oats & Gluten Free Grains, Wakame & Sea Veggies, Edamame & Beans, Resistance Training!, Strawberries & Nature’s Candy Berries, Herbs & Greens, Indulgences… Dark Chocolate, Fruit… Lemons & Limes and Tea! Raw Foods: Where Possible To Boost Your Enzymes!!! FAST PASS! Apple Cider Vinegar (ACV), Maca & Probiotics! ACV helps to alkalize, the herb Maca supports adrenal health and probiotics aid your digestive system, immunity, and mood. You can find all at your health food store.

POWER FOODS 101

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

mins

REVIVELIFE™ PINK POWER SMOOTHIE - POWER FOOD: TURMERIC INGREDIENTS

POWER FOOD: PUMPKIN SEEDS “Nature’s Hormone Seed” ¼ cup = *50% Magnesium Daily Needs Energy Heart Health, Bones, Sleep & Relaxation

umpkin seeds are one of nature’s hormone balancing seeds, thanks to the zinc, which helps all you guys out with your mojo! For all you peri-menopausal or menopausal gals, pumpkin seed oil is rich in natural phytoestrogen, which can help those hot flashes, headaches, and joint pain that any of you may be experiencing. For everyone, pumpkin seeds are also rich in plant based omega 3s (alpha-linolenic acid or ALA). Keep in mind to “Power Shift Down” those sugary sweets, as high insulin impairs the enzyme that is needed to convert the healthy fats such as ALA to EPA for your heart and DHA for your

brain. Pumpkin seeds may help improve insulin regulation and are a rich source of tryptophan, an amino acid that produces serotonin, your “Happy Hormone”, which in turn is converted to melatonin, your “Sleep Hormone”. So zzz the night away by having your pumpkin seeds today! Just a tip that raw nuts soaked overnight with a pinch of salt are your best option for optimal digestion. See Addendum 1 for more on soaking and www.drjoel.ca for more on sprouting. Coming up next: how to shift your “Now” to “Wow”!

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

POWER FOODS 101

SERVES 2

2 cups+ water, filtered 2 cups each: kale & spinach 1 apple, cored & rough chopped 1 cup pineapple, rough chopped 1 small beet, stems removed, rough chopped ½ banana (if needed for sweetness, although you are sweet enough) ¼ cup pumpkin seeds, raw (soaked overnight) 1 tsp. ginger or turmeric, minced or dried Optional Power Boosts: 1-2 Tbsp. *bee pollen (caution if allergic to bees) (non-vegan) 1 tsp. extra virgin coconut oil (EVCO)(avoid postworkout for optimal hormone balance) 2 Tbsp. **maca powder (to get your mojo going!) 2 capsules of probiotics SERVING SIZE: 3 CUPS+ (SUPER POWER SERVING!) Nutritional Facts: Calories 187.1 | Total Fat 14.2 g | Saturated Fat 12.1 g | Monounsaturated Fat 0.5 g | Polyunsaturated Fat 0.7 g | Cholesterol 0 g | Sodium 53.2 mg | Potassium 354.6 mg | Total Carbohydrate 13.6 g | Natural Sugar 8.6 g | Dietary 4.1 g | Protein 1.7 g | * Vitamin C 7.6% |* Folate 18.5% | *Manganese 11.2% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

DIRECTIONS 1. Divide ingredients in half. Place the first blending of water, kale and spinach in a blender (the greens get added first, so they get a chance to get blended well). Blend until smooth. Add apple, pineapple, beet, banana, pumpkin seeds and optional power boosts. Pour your smoothie into glasses/Mason jars and repeat with remaining ingredients. Enjoy immediately or refrigerate in a sealed jar/container for up to 3 days. Quick Tip: To make mornings a breeze, you can put all ingredients in your blender in the refrigerator the night before, then all you have to do is whirl away in the morning, or you can make the night before and pour into Mason jars, leaving 2 inches unfilled at the top to allow for expansion. Next, simply freeze and pull out when ready to drink and go! To enjoy in the morning, it’s best to put in the refrigerator overnight to thaw out. For the “Newbies” to whole food smoothies (WFS), start with the above recipes, and then as you become more advanced, feel free to switch out ingredients and remove the fruit for a lower glycemic index (GI). *Health Buzz: Bee Pollen is an energizing and metabolism boosting food nutrient that is rich in protein, free amino acids, and B vitamins. It helps dissolve and flush fat from the body, thanks to its lecithin (just two tablespoons of bee pollen contains 18% lecithin) and helps reduce cravings due to its natural phenylalanine content. Your phenylalanine dial responds according to your needs, turning it up if you need to lose weight, and turning down if you need to gain weight. Bee pollen also helps you glow from the inside out, stimulating cell renewal. Optimally, use local sources for best results. **Health Buzz: The herb Maca is a nutrient rich adaptogen (balancer), providing amino acids, vitamins B, C, E, the minerals calcium, iron, magnesium, phosphorus and zinc. It supports optimal health power of the adrenal glands, hormonal balance and mood. You can find both at your local health food store.

his whole food smoothie (WFS), helps shift your body from the restorative cycle (sleeping, healing and detoxing) to the building cycle (nourishing & strengthening), and is a part of our Power Core Program at Revivelife™. If you are going to make one change to move your health in a positive direction, this is it! Our clients have felt energized, lost weight, had better digestion, clearer thinking and glowing skin all from adding this to their lives! I drink at least 1-2 servings of this daily, and when traveling, if I’ve missed it, it’s the first thing that I drink when I get home to help me detox and feel revived. Both ginger and turmeric have anti-inflammatory and alkalizing properties to keep your body in balance.

POWER FOODS 101

dr. joël

The 3 Cs In Life

Choice, Charge, Change “Make a CHOICE To take CHARGE And enjoy the CHANGE!” ~ dr. joël

PART I: INTRO

CHAPTER 2

NOW TO WOW! photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

POWER FOODS 101

THINGS YOU WILL LEARN IN THIS CHAPTER

How to assess your “Now”

How to goal set to get to your “Wow”

What is your “Fat Switch”?

dr. joël

What is your “Skinny Switch”?

An overview of Power Foods 101 Nutrition by using the Food Pyramid & Serving Size Guide

NOW TO WOW LINGO Just to keep you in the loop, here are a few terms relating to “Now to Wow”. Custom Nutrition (CN): There are 5 types of nutritional plans that I have designed. Power Foods 101 focuses on the Core Nutritional Plan which includes “Power Foods” that are “Plant-Powered”. Ienergy Analysis (IEA): Ienergy = Inner Energy! A short version is provided here, for the complete analysis visit www.drjoel.ca Nutrition Zones: These are chapters 1-10 (Part I & Part II) The 7 Power Goals: Setting goals for your health. When you are healthy, the rest of your goals will fall into place. The 7 zones of your health to balance.

“NOW” Your “Now” We all have a “Now”. The exciting news is that you can be your “Wow”. Remember, along the way, we are looking for “Progress not Perfection”.

IENERGY ANALYSIS (IEA) Answer the questions as they pertain to you. Score your answers from 0-3 (or as indicated) 0 = No | 1 = Infrequently 2 = Moderately | 3 = Frequently 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.

Do you take any prescription medication? Do you skip exercising daily? Do you forget to drink at least 5 glasses of water a day? Do you eat more meat than veggies? Do you eat deli meats, bacon, sausage, hot dogs, fast food, fried foods, vegetable oils or margarine? Do you eat “white grains” (pasta, rice, bread or crackers)? Do you eat “junk food” (donuts, cookies, ice cream, candies, chips or pop)? Do you crave alcohol or have alcoholic beverages more than twice a week? Do you crave sugar, carbs, and chocolate OR overeat? Do you crave salt? Are you overweight? (1-not very much; 2-moderately; 3-a lot ) Is most of this weight around the “belly”? (1-not very much; 2-moderately; 3-a lot) Do you feel as if you are aging or that your hair is greying prematurely? (1-a little; 2-moderately; 3-a lot) Do you have low energy or motivation, including after exercise? Do you feel like you are running on “adrenaline”?

POWER FOODS 101

16. Do you feel that you have lost your mental sharpness or feel “brain fog”? 17. Do you feel stressed, anxious, or overwhelmed?

dr. joël

No matter what your “Now”, there is a solution! Like many of you, I used to have days when I felt tired, stressed out, bloated, and unwell. The benefit is that my journey has led me to you. I’m happy to share ways to empower your path to your “Wow”! In this process, you will learn how each “Now” is linked to 10 main “Nutrition Zones” in each chapter that I have designed to achieve your greatest degree of wellness. Each “Nutrition Zone” has a 3 Day Power Shift Plan, including “Power Foods” that will get you to your goals. That’s the good news.

POWER

FOODS “NOW”

Tired? Overweight? Unwell? Belly Bloat? Lack of Motivation? Cravings? Stressed? Hormone Imbalance? Pain? Lack of Stamina?

NUTRITION ZONES

TIP

1. Power Foods 2. Now To Wow! 3. In The Kitchen … Bits & Bites 4. Wellness On The Go! 5. Energizing Exercise 6. Sugar...You Are Sweet Enough 7. Salt...Spice It Up! 8. Clean Carbs 9. Skinny Fats 10. Protein Power

“WOW”

Energized! Lean Well Terrific Tummy! Confident & Strong! Satisfied! Relaxed Happy Hormones Active! Power!!!!

The National “Now” Everyone has a reality of where their “Now” is, and our Nation is no different. We are in a health crisis and must take “CHARGE” to “CHANGE”.

NATIONAL HEALTH CRISIS! One in 3 children born after 2001 will develop diabetes sometime during their lives.1,2 Obesity rates in children have almost tripled in the last 25 years.3 Two-thirds of adults in North America are obese or overweight.3

Add up the score of all of your “yes” answers.

If your score is 4 or less = Mild Metabolic Imbalance: Congrats! You are making efforts to be well. You can visit The Power Foods 101 Pyramid below and focus on “Power Shifting” those areas of your nutrition that relate to you.

If your score is between 5-10 = Moderate Metabolic Imbalance. You can focus on The 3 Day Reset (chapters) that apply to you.

If your score is between 11-17 = Significant Metabolic Imbalance: It is very important that you begin making changes now in your health. I recommend following the whole Power Foods 101 Plan.

Direct/indirect costs associated with obesity are between $147 and $210 billion dollars a year.4 Nearly half the population in North America is at risk for heart disease.5 One in every two adults has at least one chronic illness.6

MORE THAN ONE IN THREE PEOPLE IN NORTH AMERICA WILL HAVE CANCER IN THEIR LIFETIME.7 That’s our national reality. As a nation, more than 75% of our health care is spent on people with chronic lifestyle diseases.8,9 For every dollar spent on the treatment of chronic lifestyle diseases (CLD), only four cents is spent on prevention.10 That’s the bad news.

For a more complete evaluation of your health, you can find the complete IEA here: www.drjoel.ca

POWER FOODS 101

dr. joël

DR. MARC...FOR THE LOVE OF M&Ms & BEER!

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Are you ready to add a few more years to your life? Studies show, by following a Power Foods 101 lifestyle, you could increase your life expectancy by 10 to 12 years!!!11,12 To get to where you want to go, it’s important to have goals. Centenarians (people who live to be more than 100 years old), wake up each morning with a sense of purpose or a goal, which can add up to seven years of additional life expectancy.11 Setting goals gives you long-term vision and short-term motivation, helping you make the very most of your life. To help out, I want to make sure your goals are POWER SMART with my 7 POWER GOALS.

Health is like a flower with each petal playing a key role to balance its beauty. At the beginning of each month, spend 15 minutes on your life plan and assess your “7 Power Petals” on a scale of 1 to 10, with 1 being low and 10 being strong. Make adjustments where needed and remember, “The goal is not to be better than others, but better than your previous self”.13 If anything seems overwhelming, just break it into smaller steps. By focusing on your health, all of your other goals will follow. !

To date, doctors get very little training in nutrition, let alone advanced nutrition, unless they take additional courses. I am excited to say that times are changing, and thanks to Dr. Marc, Dr. Nahas, Dr. Ben Lerner and the team at Maximized Living (my U.S. partners) and other trail blazing doctors, we are now going into medical schools, as well as training programs, to teach doctors and other healthcare professionals.

DR. JOËL’S 7 POWER GOALS

Dr. Marc is an Internist and Geriatrician (specialist in senior health concerns) and combines traditional medicine with integrative medicine. He’s got inspirational energy with a kind heart for his patients, colleagues and friends. He too went through a challenging time in his life when he relied on quick fast food, not enough sleep, and long hours at the hospital all to end up adrenally “burned out”. His body was undernourished of vital vitamins, minerals, antioxidants and phytonutrients to fuel his “boy he’s tall” (Dr. Marc is 7 ft. tall) body. Dr. Marc shared, “In retrospect, if I was asked to scientifically design a diet to create maximum unhealthiness and unhappiness, it would look a lot like the way I was eating right before burning out in 2009… I can still remember telling myself that the peanuts in M&Ms lower the glycemic index...but let’s face it, M&Ms are still candy... Obviously, a lot had to change, but I really wasn’t ready to do so until I had failed completely at doing it my way...so now, I’m gluten-free, make sure to eat vegetables and fruits every day, and think twice before eating something I’m pretty sure isn’t in my best interest.” Dr. Marc is now practicing integrative medicine, focusing on overall healing through foods, nutritional medicine, hormone therapy, and other lifestyle approaches.

GOALS TO GET YOU THERE!

dr. joël

“WOW”… POWER SHIFT YOUR “NOW TO WOW!” There are four key lifestyle changes that can be made to transform your “Now” to “Wow”! 1. Nutrition, 2. Reduction of Smoking & Excessive Alcohol Intake, 3. Health Imbalances in the Nutrition Zones, and 4. Exercise! These four areas are responsible for much of the inflammation linked to illness, suffering, and early death related to chronic disease. There have never been more resources, research, and accessibility of food choices! All you need to do is follow The Power Foods 101 Plan, and you’ll get to your goals!

TIP

POWER

FOODS

The World Health Organization has estimated that if the major risk factors (which include nutritional imbalances, lack of exercise, smoking and excess alcohol consumption) for chronic disease were eliminated, at least 80% of all heart disease, stroke, and type 2 diabetes and more than 40% of cancer cases would be prevented.10

POWER FOODS 101

POWER FOODS = Foods clinically proven to fuel health and are plant powered. Centanairans enjoy a plant slant menu, with meat being eaten on average only 5 times per month and each serving size averaging 3 to 4 ounces or a palm size.11 POWER MIND = Activities that power your mind. Learning something new every day. POWER SLEEP = To restore your body. POWER SELF = Time to yourself doing anything that you love to do! POWER PLAY = Laughter is one of the best medicines so go play, smile, and laugh! “All work & no play is no fun!” POWER RELATIONSHIPS = Nourish your family, friends and surround yourself with like-minded people to release oxytocin your “Anti-Stress Hormone” “Grass doesn’t grow if it’s not watered”. POWER EXERCISE = Fitness sets the tone of your life. Energetic people attract energetic people! “ The greatest wealth is your health!”~ Virgil After interviewing thousands of people who achieved their goals, there is one common factor I have found: have a flexible plan that allows for checkpoints that are within a range. I call it “Your Favourite Jeans Technique”, which is simply: don’t sweat it. When your favourite jeans start getting too tight, get back on track with your “7 Power Goals”, including your nutrition and workouts. If that doesn’t do the trick, then don’t be shy to ask for help like the guidelines in this book or with your healthcare team. POWER FOODS 101

dr. joël

DR JOËL’S GOALS

Inspiring is about goals, health is about balance. Naturally is the key. ~ dr. joël , Inspiring Health, Naturally

My goal was to write a book, learn how to do the crow pose in yoga, and how to downhill ski, especially since my kids are Alpine ski racers! It didn’t happen overnight, as I was dedicated to being with my kids in their early years, but here is my book, my crow pose, and I’m happy to say that I have raced on an adult ski race team, as well as enjoyed skiing in Switzerland at Monte Cervino, better known as the Matterhorn, with the snow glistening, my hair blowing in the wind and my kids, hubby and friends right along with me! P.S. These were the same friends who were with me when I went down my first bunny hill on skis! So if I can do it so can you!

DITCH FAD DIETS & CLARIFY MIXED MESSAGES! Eat fewer calories, sugar free, no cholesterol, low fat, high fat, more protein, no carbs, and gluten free… sound familiar? Confusing? What do all of these “Mixed Messages” and “Fad Diets” have in common? You may lose weight, but research shows that you tend to gain it all back and then some, because generally, they are a quick fix and not a lifestyle change. Historically, when the food industry responds to these fads, they jump on the bandwagon by removing any believed “Culprit Ingredients”. The bad news is they replace these ingredients with other ingredients that simply aren’t any better. These replacements are often still processed and still encourage chronic inflammation. An example is the latest “Gluten-Free” Craze, which many people are adopting with the belief that it will help with the “Battle of the Bulge”. As with anything, there are healthy gluten free options and some not so healthy gluten free options. Luckily, ancient gluten free pseudo-grains like quinoa, amaranth and teff fit the bill for the healthiest options. So how do we “Ditch Fad Diets” and “Mixed Messages”? Simply focus on “Power Foods” that are whole foods, the way “Mother Nature” intended it to be.

POWER FOODS 101

CUSTOM NUTRITION (CN) The types of Nutritional Plans I have created include 5 basic plans that can be customized to you, depending on your health goals and unique needs. The 5 plans are: 1. CORE, 2. HYPOALLERGENIC, 3. ADVANCED, 4. CUSTOMIZED, and 5. VEGAN (with a RAW VEGAN option). The focus of this book is the CORE Nutritional Plan with a Plant Powered base to expand your horizons and show you how yummy eating Vegan can be. As you advance, you can move to the other nutritional plans as determined by your goals and health conditions. Eating well begins with simply getting rid of processed foods and eating clean to be lean with whole, non- or minimally processed “Power Foods”.

POWER FOODS 101

NUTRITIONAL PLANS HYPOALLERGENIC

ADVANCED

Allergies & Intolerances Goal: Balance Digestion Protein: Moderate (Dairy-Free) Healthy Fats: Moderate Clean Carbs: Moderate (Gluten-Free)

Metabolism Goal: Balance Insulin & Glucagon Protein: Moderate-High Healthy Fats: Moderate-High Clean Carbs: Lower (Gluten-Free) (Before 3pm, Carb Cycling) ADVANCED PLUS: Eliminate grains & (fruits)

POWER FOOD101

CORE

Clean Whole Foods (Minimally Processed)

CUSTOMIZED

Personalized Goal: Customized Health Plan Cancer Brain Health/Concussions Hormones Individual Health Concerns

VEGAN

Plant Based Goal: Increase Antioxidants Protein: Moderate Healthy Fats: Moderate Clean Carbs: Moderate (Before 3pm) VEGAN PLUS: Inclusion of Fish/Seafood RAW VEGAN: Over 50% of foods raw

POWER FOODS 101

dr. joël

GLYCEMIC INDEX (GI), GLYCEMIC LOAD (GL) & FOOD INSULIN INDEX (FII)14-17, 19 When reading about nutrition you’ll hear a lot of about the glycemic index of food, so just to ensure that is clear to you here some tips. Note: foods high in GI, GL or FII all cause a rise in blood sugar and insulin turning on your “Fat Switch” (see below). Glycemic Index (GI): A measure of how quickly a food causes a rise in blood sugar giving you the quality of the food. Foods like “white” pasta have a high GI. Choose foods with a GI of less than 50. Glycemic Load (GL): An extension of GI which measures the speed of the GI and how much sugar is in that food giving you the quantity of the food. Choose foods with a GL of less than 10. Food Insulin Index (FII): A measure of how quickly a food causes insulin to rise. This is an important measure to use for foods like meat (FII 30-50) that have a low GI and GL but still have a higher FII. Choose foods with a FII of less than 60. For more details on the GI, GL and FII of foods visit www.drjoel.ca

INSULIN Your blood sugar increases in response to food. This causes a rise in insulin, your “Fat Switch” hormone. Insulin is the “Taxi Car” that shuttles the glucose that has been broken down from your foods into the cells. In a healthy person, it drops off the sugar to your liver (60%), which is the “warehouse” that stores blood sugar as glycogen for later use and the rest to your fat cells.

THE “FAT SWITCH” CHRONIC HIGH LEVELS OF INSULIN & IGF Increased Risk of Cancer, Cardiovascular Disease & Diabetes

WEIGHT GAIN

HIGH GI OR FII (FRUCTOSE)

INSULIN & LEPTIN RESISTANCE

Leptin or your “I’m Full & Energy Dial Hormone” is produced by fat cells in response to sugar in the fat cells brought to them by insulin. Leptin is the “Messenger” that tells your body when you have enough stored energy and that you are full. If you don’t have enough energy reserves (common with low-calorie diets), then you will be more hungry, gain weight and the body will only focus on key functions for life. That is why low-calorie diets don’t work and proper nutrition is important for secondary roles in the body like fertility. Chronically elevated levels of insulin, due to chronic consumption of “Powerless Foods” will eventually lead to “Insulin Resistance (IR)” and “Leptin Resistance (LR)” where the body stops listening to insulin and leptin’s messages, respectively. This leads to a rise in a hormone called IGF-1 (insulin-like growth factor), weight gain, inflammation, and chronic lifestyle diseases.20

RISE IN INSULIN GROWTH FACTOR (IGF)

WHAT FLIPS YOUR “FAT SWITCH” ON? Sugar, especially fructose; HFCS (high fructose corn syrup); anything that turns into sugar quickly (carb heavy diets); eating too much; stress and lack of sleep are the key factors that will flip on your “Fat Switch”.21,22 The natural fructose present in fruit is partnered with fibre and nutrients so I encourage you to continue to enjoy them. During evolution, the need to use fructose from foods, such as fruit, as a form of energy was required due to the scarcity of nourishment during times of famine. The body, therefore, increased the liver and intestines’ ability to absorb the sugar that was present, increasing uric acid for greater efficiency. This was lifesaving until the introduction of refined sugar and fructose. The increased efficiency of turning sugar into fat has never been reset, and thus, even the smallest amounts of sugar or fructose can be turned into fat very quickly. You can ask your doctor to test your uric acid levels to assess your body’s reaction to sugar, especially fructose.

So now that I have your interest, I’m sure your next question is how to turn on your “Skinny Switch” which shifts you from fat storage to the fat burning mode. You need your “Skinny Switch” hormone, enzyme, and ketones (substances that are made when the body breaks down fat for energy).

INSULIN RISE IN BLOOD SUGAR

LEPTIN

THE “SKINNY SWITCH”

Increased Cell Growth & Inflammation Increased Cancer Risk Cardiovascular Disease Diabetes

Move sugar inside the cell “FAT SWITCH” Excess Sugar Stored as FAT

Insulin takes triglycerides (TGs) from the bloodstream and breaks them down into smaller parts (fatty acids) and stores these fatty acids in your fat cells. The more sugar, especially fructose, you consume the more your “Fat Switch” Dial is turned up!

Keep in mind that although carbs tend to trigger the greatest rise in insulin, both protein and fat do as well. The higher the glycemic index (GI), lower the fibre and the greater amount of food that you eat, the more insulin and leptin will be released.

THE “FAT SWITCH”

EXCESS CARBS OR PROTEIN

dr. joël

BLOOD SUGAR DROP

Glucagon is your “Skinny Switch” hormone that works opposite to insulin. It is only triggered when insulin levels are low, allowing leptin to signal to your brain that your energy reserves change, i.e. that your energy reserves are depleted. Glucagon goes into the cells and causes fat to be released. When the body uses fat for energy, it goes into “Fat Burning” mode and produces skinny ketones.

Cravings

POWER FOODS 101

dr. joël

THE “SKINNY SWITCH”

POWER FOODS 101 PYRAMID The Power Foods 101 Pyramid is the first step or “Dial 1” (more about Dials to come) for anyone who wishes to eat well. It is based on plant powered whole foods that are minimally processed.

LOW INSULIN LEVELS & IGF

POWER FOODS 101 FOOD PYRAMID

WEIGHT LOSS

Reduced Inflammation, Longevity & Vitality

POWER FOODS

LOW RISE IN BLOOD SUGAR

LOW INSULIN

GLUCACON “SKINNY SWITCH”

LEPTIN Signals Energy reserves LOW & “I’m Full”

FAT BURNING MODE!!

I’m Full Signal

THE POWER FOODS 101 “SKINNY SWITCH PLAN” 1. POWER FOODS 101 PYRAMID & POWER FOODS: Enjoy “Power Foods” that are whole foods and minimally processed, designed to reset your metabolism. 2. REDUCE SUGAR: Sugar, especially fructose, causes a rise in uric acid and increases your body’s formation of fat.21,23 Ideally, no refined sugar is recommended. For more, see Chapter 6 Sugar...You Are Sweet Enough. 3. META-TIMING OF CARBS: If you are Carb Intolerant, or find that “a moment on the lips leads right to your hips” you may need to enjoy your grain carbs at specific times to reset your metabolism. For more, see Chapter 9 Clean Carbs. 4. EXERCISE: At least 30 minutes of exercise daily is recommended. 5. SLEEP: 8 hours of sleep helps reset insulin and leptin.22 6. REDUCE BEER: Beer and other purine-rich foods including meat increase uric acid, which increases the storage of fat23 giving you that dreaded “beer belly”. This includes both alcoholic and non-alcoholic beer but not wine. 7. EAT CHOCOLATE: I knew you’d like this one! You can enjoy a thumb size serving of cacao or 70% dark chocolate every now and then. The flavonol that chocolate contains may block many of the effects of fructose and replenish the energy production systems that control fat production. 8. SUPPLEMENTS: If your “Fat Switch” is in very high gear, it may require supplements that can help reset insulin and leptin. Talk to your integrative healthcare team for specific choices that would work for you.

POWER FOODS 101

Use Organic POWER FOODS 101

dr. joël

POWER FOODS 101 PYRAMID SERVING SIZES If you are enjoying eating “Power Foods”, you don’t have to worry about measuring things. But for those of you who wish to have a flexible framework for your health, here are some guidelines for your serving sizes. For more details see Part II: The 3 Day Power Shift Plan.

FOOD/ACTIVITY

SERVING SIZES

EXERCISE

30 min.

WATER

1 Fist

GREENS & HERBS

Free!!! As Many As You Like

*ORGANIC WHERE POSSIBLE

VEGGIES

FRUITS & WHOLE GRAINS

1-2 Fists

1-2 Cupped Hands

(organic/non-BPA beans & lentils | grass fed meat | wild fish | free range poultry & eggs | low heat processed (raw) full-fat dairy)

INDULGENCES

1-2 Thumb Lengths TO Natural Sweeteners: 1 Thumb Length Wine: 5 oz. Beer: ½ -1 cup Spirits: ½ -1 oz. Chocolate: 2 Thumb Lengths

The Power Foods 101 Secret is to enjoy your foods in a relaxed environment and the way nature intended: simple, whole and fresh.

POWER FOODS 101 RECIPE CRITERIA The key to your health reset is taking the “Power Foods” and transforming them into something delicious for you to enjoy! So whether you feel you are overweight, have headaches, digestive troubles, feel tired or just feel like “Father Time” is coming along too quickly, your solution may be right in your kitchen. The Four Key Aspects that I know that these “Power Food Recipes” need to be are: 1

Tasty! …................. 2 Quick & Easy! …................. 3 Healthy! …................. 4 Budget Savvy! Like most people, I love “Tasty” food; as a matter of fact, I love traveling to great destinations to enjoy all the local flavours that we can find. It doesn’t matter if a recipe is defined as Paleo, vegetarian, or vegan; as long as it tastes great, people are happy. The recipes that I have shared are the 5 star favourites!

POWER FOODS 101

We all live in a busy, fast-paced world, hence the development of fast foods, so I have developed the majority of the recipes in Power Foods 101 to be made in 30 minutes (noted as active time in the directions) or less with a few gems that are worth the extra time. I’ve also made sure there are many recipes that have fewer than 7 ingredients for my mother who likes few ingredient recipes, making them “Quick and Easy!” Third is my specialty, sharing foods that are “Healthy” taking into account your nutrition, energy, digestion, metabolism (weight), hormones and longevity. I have selected and used “Power Foods” in the recipes, based on “The Power Food Index (PFI)” to take all the guess work out for you, so all you have to do is to enjoy! Lastly, this part of my recipe criteria is dedicated to my father. He learned great ways to be “Budget Savvy” while growing up during the Korean War, especially during times when food was very scarce. By leaving behind the processed foods and increasing the fresh “Power Foods”, you can balance your pocketbook. You can also make wise choices by purchasing the highest-risk foods for herbicides and pesticides or “Dirty Dozen” organically, and making non-organic food choices with the “Clean Fifteen” (Chapter 1 Power Foods). So Enjoy Health!

LOVE YOUR FOOD! Food is meant to be enjoyed, spark the pleasure of community, and provide nutrition. So while it’s important to pay attention to eating well, please relax and enjoy the ride, and don’t worry about every bite you take. As long as you are generally following a whole “Power Foods” menu and are enjoying it, we will get great results. An occasional indulgence is okay. So go ahead and love your food and love yourself! “Bon Appetit!”

1 Palm

BEANS & LENTILS | MEATS | FISH | POULTRY & EGGS | DAIRY

NUTS & SEEDS (raw & sprouted or soaked)

dr. joël

“FAST PASS” “NOW TO WOW!”

THINGS YOU NOW HAVE LEARNED

How to assess your “Now” by taking the Ienergy Analysis.

How to get to your “Wow” with Power Goals

That insulin is your “Fat Switch”!

That glucagon is your “Skinny Switch”!

What foods to eat using the Power Food 101 Food Pyramid & Serving Size Guide

SUMMARY & YOUR ACTION STEPS READY

SET

ELIMINATE “POWERLESS FAT SWITCH HABITS”

ASSESS

INCREASE “POWER SKINNY SWITCH HABITS”

Assess Your “Now” by completing the IEA (quiz) & Your Power Goals (Food, Mind, Sleep, Self, Play & Relationships) on a score of 1-10.

“Skinny Switch” Habits (“Power Foods” & The Power Foods 101-3 Day Power Shift). Glucgon turns on your “Skinny Switch” only when insulin in low.

“Fat Switch” Habits (high GI or FII foods, sugar, fructose & eating in excess) can turn on your “Fat Switch” by raising insulin, although carbs have the biggest impact. Super Sizes: Excess portions of food, especially if you are over 35 years old where your metabolism starts to change.

Power Foods 101 Pyramid: Make changes to your menu by following this guide to reset your metabolism Serving Sizes: “Power Shift Down” your portion sizes.

Goals: Set SMART Power Goals minimally every year and optimally monthly. It only takes 15 minutes to do! FAST PASS! your day by including oats and try the Overnight Oats recipe! POWER FOODS 101

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

photo: shutterstock.com, design: cuativemedia.com

min.

POWER FOOD: OATS “Happy Heart” Healthy Heart, Weight, Blood Sugar

ats are heart smart thanks to the betaglucan that they contain. Beta-glucan has the ability to lower the unfriendly type of LDL cholesterol. In fact, just one cup a day can lower cholesterol levels by 8 to 23% . Even though we now know that cholesterol is not the only key marker to watch, it can still play a role in heart health for those with significantly high levels. In addition, oats can help reduce blood pressure and improve insulin sensitivity. The bonus is the β-glucan in oatmeal which helps to reduce appetite by increasing the hungerfighting hormone cholecystokinin. Now that’s food medicine in a cup!

POWER FOODS 101

Do Oats Contain Gluten? Oats are designated as gluten free, having less than 20 parts per million per kg. (35 oz.) of food. Less than 1% of those people with Celiac Disease react to oats, according to the Celiac Association of Canada. Oats are, however, often produced in facilities that produce wheat or gluten as well, so if you are Celiac, it is best to look for oats that are designated as gluten free. For those of you who are gluten intolerant or just eating gluten free, nongluten-free oats in most cases are well tolerated. Coming up next: setting up your kitchen and at the grocery store!

OVERNIGHT STEEL CUT OATS - POWER FOOD: OATS INGREDIENTS

SERVES 2

Some Like It Raw 1 cup steel cut oats 1 cup almond milk, unsweetened (or non-dairy milk of choice) pinch of cinnamon Some Like It Warm 4 cups water, filtered 1 cup steel cut oats ¼ tsp. sea salt pinch of cinnamon SERVING SIZE: 2 CUPS (1 MEDIUM MASON JAR) Nutritional Facts (without toppings): Calories 280 | Total Fat 5 g | Saturated Fat 0 g | Monounsaturated Fat 0 g | Polyunsaturated Fat 0 g | Cholesterol 0 g Sodium 147 mg | Potassium 162 mg | Total Carbohydrate 54 g | Natural Sugar 0 g | Dietary Fibre 8 g | Protein 12.3 g * Iron 20.3% | *Calcium 4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

DIRECTIONS Some Like It Raw: Add the oats, almond milk, cinnamon and *toppings of choice either now or just before eating to a Mason jar. Refrigerate overnight and that’s it! Enjoy cold for a raw chewy muesli like version. Note- if you prefer less chewy you can boil the almond milk first before adding to oats. Some Like It Warm: 1. Bring the water to a boil in a medium saucepan on high heat. Pour the oats into the boiling water and let cook for 1 minute, stirring while cooking. Add cinnamon. 2. Let cool, then refrigerate overnight. In the morning re-warm on medium heat. Place in serving bowls or Mason jars to go, top with your favourite toppings like berries and almonds and enjoy! Cook’s Tips: *Topping Combo Ideas: Lemon Zest & Fresh Fruit; Goji Berries & Coconut Flakes; Pecan & Grated Apples or Cranberries, Lime Zest & Walnuts! For anyone who likes more natural sweetness, simply add a touch of pure maple syrup. I like to make a production line for up to 3 days then redo for the next few days of the week! I often add some extra protein powder or hemp seeds and enjoy after a workout! Got Leftovers? You can store in the refrigerator in jars to go for up to 1 week or you can freeze in muffin tins and then pull out and let defrost enjoying raw or rewarm as needed!

his recipe is one that I can’t live without and the great news is that it only takes a minute to make! I enjoy the raw version after my morning workouts, while my family enjoys the warm version in thermoses at the ski hill. Either way you can’t go wrong! Although oats are great for you in both their rolled or steel-cut version, steel-cut oats are the least processed. Steel-cut oats are an excellent source of protein, soluble and insoluble fibre as well as nutrients. They are perfect to help jump start your day.

POWER FOODS 101

dr. joël

“Reality is only seen when the mirror is clean.” ~ unknown

PART I: INTRO

photo: shutterstock, design: evergreenalauddin@gmail.com

CHAPTER 3

KITCHEN BITS & BITES dr. joël

POWER FOODS 101

dr. joël

THINGS YOU WILL LEARN IN THIS CHAPTER

How to spring clean your kitchen.

What Kool Kitchen Tools you can use.

How to menu plan.

How to soak nuts, seeds, grains & beans in 3 easy steps

dr. joël

How to sprout for turbo charged nutrition!

KITCHEN BITS & BITES LINGO Just to keep you in the loop here are a few terms relating to kitchen bits & bites. Soaking: Soaking nuts, seeds, grains, beans, or legumes overnight+ in filtered water to make them more digestible. Sprouting: Soaking a food longer and refreshing with filtered water while promoting air to circulate to allow the food to sprout, increasing nutrient content.

STEP 1 SPRING CLEAN YOUR KITCHEN! There are three different stages of wellness care: 1. Cleaning the body to ensure you can absorb all the nutrients it will be infused with, 2. Strengthening, and 3. Maintaining. To get ready to clean the body (get rid of processed foods) let’s start by cleaning your kitchen! I will show you how to replace foods in more detail shortly in Part II, the 3 Day Power Shift Plan. 1. SUGAR: Get rid of anything that has refined sugar in it. If you need a first step, instead of going cold turkey, remove anything with more than 4 grams of sugar per serving (which doesn’t sound like much when reading a food label, but is actually a teaspoon) unless it is a whole food (i.e. apple, veggie, etc. ). 2. SALT: Get rid of anything that has more than 400 mg of sodium per serving (your daily max is about 1500 mg, which is about ¾ of a teaspoon per day). 3. ADDITIVES & PRESERVATIVES: Avoid. If you can’t pronounce it, don’t eat it! Kids are particularly reactive to these. 4. COLOURING AGENTS: i.e. red dye, tartrazine dye (this one is the yellowish color that some mac’n cheese, cheese, candies, etc. have). Kids are also particularly reactive to these. 5. TRANS, HYDROGENATED OR PARTIALLY HYDROGENATED FATS: Anything that has trans-fats is like “mud in our vessels”, and we need clean blood vessels to bring us oxygen for energy! So say goodbye to anything that has these. 6. WHITE BREAD & PASTA: These have very little fibre, which is the “broom” that sweeps our body’s house clean! So switch to sprouted whole grains, like sprouted whole grain bread, or try gluten free options, like quinoa, brown rice, or bean pastas. 7. FLOWERS: Ok great job! Now, treat yourself to some fresh flowers! They’re sure to put a smile on your face!

STEP 2 KITCHEN KOOL TOOLS Now let’s make sure you have some tools to work with to make it easier. Your kitchen doesn’t need to be complicated. A few basics are all you need. Here are a few of my favourites:

POWER FOODS 101

dr. joël

QUICK LIST OF KOOL KITCHEN TOOLS AND OTHERS: Cast Iron Skillet

Mini Tapas Containers for dips and sauces

Blender

Glass or Stainless Steel Bento Boxes to make it easy to pack & go

Crockpot Food Processor Spiralizer Dehydrator

Wide Mouth Thermos to take warm hearty meals to go (even oatmeal!)

Mandoline

Glass Water Bottles

Micro planer or Grater

Chopsticks for fun and to help slow you down when you eat, so your body has enough time to release the digestive enzymes that it needs to get the digestive

Bamboo Steamer

Mini Food Processor Coffee Grinder for herbs Parchment Paper to make cleaning a breeze!

STEP

process going, reducing the risk of heartburn or belly bloat!! Food Molds to make fun foods. I like the food tower molds made of stainless steel with a plunger so you can make tower meals like Rainbow Veggie Tower.

4 STEPS TO MENU PLANNING

What’s for dinner? When you are at the end of the day if you haven’t planned, often you may grab the fastest thing there, which may or may not be the healthiest choice. To help you eat well it’s important to have a plan to get you to your health goals. It’s wonderful to look at all the great recipes that are out there but how do you make it easy to make them? Most people actually have about 10-12 go-to recipes that are easy to make in a pinch. Favourite recipes often include spaghetti, stir-fries, steak and potatoes, you get the idea. We can easily “Twist” these recipes to include “Power Foods” so they are a healthier version of the classics. You can use “The Real Deal Veggie Pasta” with your spaghetti, stir-fries with cauliflower rice (cauliflower pulsed in your food processor to make rice!) and grass fed and finished bison or even grilled portobello mushrooms with steamed potatoes.

POWER FOODS 101

STEP

TOP 10 FAMILY FAVOURITES: Pick 10 family favourite recipes. Make healthier versions of them by eliminating processed ingredients and increasing whole food options by using the Dr. Joël’s Favourites Guide at the end of Part II Chapters 6-10. (e.g. eliminate sugar and use pure maple syrup)

STEP

ADD 6 NEW RECIPES: Pick 6 new “Power Food” recipes that you’d like to try.

STEP

PLAN: Each week choose 1 feature “Power Food” e.g. Chickpeas and a new recipe that uses this ingredient e.g. Warrior Bowl. Then choose 4 more family favourites with one or two that include the feature food or toss it into anything else you’re having that week e.g. a soup, so that you’ll use it all up!

STEP

GREENS!: Don’t forget your greens! Make a fresh salad every Monday, Wednesday, Friday and Sunday enjoying leftovers in between. You can also take advantage of the pre-bagged salad mixes that are out there. I love the kale and Brussels sprouts slaw. Now repeat weekly for a monthly plan.

POWER FOODS 101

dr. joël

No time to cook? Not to worry - there are great options now available at your grocery store that are easy meals to grab and go or healthy meal delivery companies where you can set up regular pre-made options. Some even deliver right to your door making it easy and breezy! • • • • •

Recipe 1: Monday: Warrior Bowl Recipe 2: Tuesday: Curry In A Hurry Recipe 3: Wednesday: Asian Thai Soup Recipe 4: Friday: Earth Burger Recipe 5: Sunday: Plant Powered Bibimbap

• • • •

Salad 1: Monday: Kale Strawberry Salad Salad 2: Wednesday: Kohlrabi Pistachio Slaw Salad 3: Friday: Pre-mix salad Salad 4: Sunday: Mediterranean Lentil Sprouted Salad

7 DAY POWER FOODS 101 MENU *Recipes can be found in Part III Recipes MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

HYDRATE

Warm Water & Lemon

ENERGIZE

*Dr Joël’s PreWorkout Power Smoothie

Workout A

Yoga

Workout B

Yoga

Workout C

Yoga

Rest

REPAIR

*TG’s Power Smoothie

*AntiInflammatory Shooters

*TG’s Power Smoothie

*AntiInflammatory Shooters

*TG’s Power Smoothie

*AntiInflammatory Shooters

Rest

BREAKFAST

*Overnight Oatmeal

*Hempy Seeds’N Weeds

*Overnight Oatmeal

Hempy Seeds’N Weeds

*Overnight Oatmeal

*Ole Burritos!

Your Choice Breakfast

LUNCH

*Kale Strawberry Salad

Your Lunch Out

*Kohlrabi Pistachio Slaw

L/O *Asian Thai Soup

Pre-mix salad

L/O *Earth Burger

*Mediterranean Lentil Sprouted Salad

DINNER

*Warrior Bowl

*Curry in a Hurry

*Asian Thai Soup

L/O *Warrior Bowl

*Earth Burger

Your Choice Dinner

*Plant Powered Bibimbap

DRESSINGS

Make 2 Dressings for the week: *Skinny

Apple Cider (ACV) Dressing *Ginger Miso Dressing

GIVE YOUR NUTS, SEEDS, GRAINS & BEANS A DUNK! SOAKING IN 3 EASY STEPS! Soaking foods to improve digestion, absorption and reduce anti-nutrients is very easy. There are only 3 steps: rinsing, soaking and then enjoying them as is or according to your favourite recipe. To “Fast Track” nuts, seeds and grains you can just purchase sprouted raw versions. Just enjoy the raw versions as is and for grains you can skip the first 2 steps.To “Fast Track” beans, you can purchase non-BPA organic canned versions. Note: if you’ve been eating whole grains, nuts and seeds for years without soaking, don’t stress, as a certain amount of these anti-nutrients are reduced just by the cooking process alone. Purchase raw versions of nuts/seeds as roasting increases rancidity and reduces their nutritional value. For grains, purchase whole grains.

POWER FOODS 101

dr. joël

STEP

RINSE: Well in warm filtered water.

STEP 2 SOAK: Add enough filtered water to cover the nut/seed/grain/beans and legumes by at least 1 additional inch in a glass bowl. For every cup of nut/seed/grain/bean add the following: Nuts & Seeds: 1 tsp. sea salt Grains: 1 Tbsp. lemon juice or apple cider vinegar (ACV) Beans & Legumes: 1 Tbsp. lemon juice or apple cider vinegar (ACV) Cover with a light cloth, refrigerate nuts/seeds or for grains, beans/legumes let stand on the counter for the desired amount of time (most often overnight) according to Addendum 1 Give Your Nuts, Seeds, Grains, Beans & Legumes A Dunk changing the water every 8 hours for longer soaking time periods. STEP

PREPARE:

Nuts & Seeds: Enjoy as-is or Dry: Rinse well and pat dry. Use in any recipe (makes great nut/seed milk) or refrigerate and eat over the next 3 days (they will be soft this way). If not using within 3 days, dry by baking in the oven on its lowest setting (ideally less than 150°F). For a raw version (prepared at less than 115ºF use a dehydrator overnight, if available or let dry naturally in the sun). Place in an airtight glass container and refrigerate for up to 1 week. Grains: Cook: Drain, rinse well and prepare according to Addendum 1 or your recipe of choice. Soaked grains generally require ¼ cup less of water/broth per cup of dried grain, as they are already hydrated with water. To Cook Grains: Place the rinsed grain in the designated amount of water (less for pilaf, more for porridge consistency) and bring to a boil with the lid off. Turn the heat down to low and place the lid on the pot for the remaining time. Turn heat off, cover and let stand for 5+ minutes or until all of the remaining water is absorbed. Fluff with a fork and enjoy! Beans & Legumes: Extended Soaking & Cooking: Add ½-1 tsp. baking soda to the last soaking. Rinse well. To Cook Beans/Legumes: Place the beans/legumes in a large stockpot, add fresh water to cover, 1-2 inch strip of kombu/wakame and 1 Tbsp. of lemon/lime or ACV for every cup of bean/legume. Kombu or wakame acts as “Nature’s Beano” which helps to improve digestion. Place over high heat and bring to a simmer. Skim off and discard any foam that rises to the top. Reduce the heat and simmer until the beans/legumes soften according to Addendum 1 (the larger the bean/legume, the longer it takes) adding a touch of sea salt during the last 10 minutes of cooking. Drain and rinse. For pressure cooking, put the beans in the pressure cooker with 3 times more water than beans. To “Fast Track” beans, use nonBPA canned organic versions.

SPROUTS, SPROUTS, PRETTY LITTLE SPROUTS! Why Do We Love Sprouts? We love them because they add another “Power” to “Power Foods”! For optimal health, it’s not only about what you eat but what you absorb! They are rich with antioxidants, protein, chlorophyll, vitamins, minerals and amino acids. Most importantly, this awesome nutrition is more readily available and absorbable due to the high enzyme content. Sprouts contain enzymes, giving your body a much needed rest as they digest themselves, invigorating you while requiring no help from your body to process them. POWER FOODS 101

dr. joël

TOP 5 REASONS TO EAT SPROUTS! 1. 100x ENZYMES: Experts estimate that there can be up to 100x more enzymes in sprouts compared to uncooked fruits & veggies. Enzymes are special proteins that act as catalysts for all your body’s functions. They help you extract more vitamins, minerals and amino acids which are the power in “Power Foods”. 2. 200% + VITAMINS & MINERALS!: Research shows that the overall content of nutrients is significantly higher than their non-sprouted counterparts.10,11 This is especially true of vitamins A, B-complex, C, and E. Mung beans (bean sprouts as they are commonly known) increase in vitamin B1 by up to 285%, vitamin B2 by up to 515%, and vitamin B3 by up to 256% compared to their non-sprouted counterparts. 3. METABOLISM: Sprouted foods enhance health properties that enhance metabolism. For example, chickpeas that are sprouted are more protein dense than carb dense compared to their nonsprouted version. 4. IMMUNITY: Sprouting increases nutrients like the amino acid lysine which is needed for a healthy immune system, muscle repair and to help prevent cold sores. 5. LONGEVITY: Sprouts help to reduce inflammation thanks to their higher content of essential fatty acid (EFA), vitamins, minerals, antioxidants and enzymes compared to their non-sprouted counterparts. Sprouts also promote alkalinity which helps to reduce the risk of lifestyle diseases. BONUS: They are the ultimate LOCALLY grown food; the ENERGY contained in the nut, seed, bean, legume or grain is ignited and they are INEXPENSIVE!

POWER FOODS 101 FEATURE

“FAST PASS” KITCHEN BITS & BITES

THINGS YOU NOW HAVE LEARNED

How to spring clean your kitchen, including flowers to brighten it up!

Kool Kitchen Tools & recipes you can make with them! Try the Spiralizer & The Luscious Locks Salad.

The 7 day Power Foods 101 Menu Plan & how to make your own monthly menu plan.

How to soak nuts, seeds, grains & beans in 3 easy steps

All sprouts, sprouts, pretty little sprouts!

SUMMARY & YOUR ACTION STEPS READY

SET

ELIMINATE

SHOP

INCREASE

Processed foods in your kitchen! Processed: sugar, salt, additives & preservatives, colourings, trans-fats/ hydrogenated fats/oils, white bread & pasta

One of my teenage patients Sam has started a company called Sam’s Sprouts! Which I am proud to support. His vision is to provide you and University students (think brain food!) with sprout kits so that you can grow your own organic micro-garden in six days flat. No soil, no weeds, no pesticides, no backyard needed. Not only that but you will become a part of the community dedicated to supporting the Urban Farming Movement! To learn more visit www.samsprouts.com

How To Sprout? For a “Fast Track” solution, you can purchase “sprouted” versions of nuts, seeds, grains, beans and legumes. As what I call the “Health Nut” zone you can take it up a notch and sprout your own. It’s super simple and only takes 3 steps. More details see www.drjoel.ca

Restock your kitchen with whole foods. Buy sprouted versions of nuts, seeds, grains, beans/ legumes

1. Spring Clean Your Kitchen 2. “Power Foods” & “Kitchen Kool Tools”! Try the spiralizer to make “Veggie Pasta” 3. Plan: Create a 4-week menu & rotate. Try 1 new “Power Food” & recipe each week Soaking & Sprouting! Get to know how to soak and prepare nuts, seeds, grains, beans & legumes. Try sprouting alfalfa sprouts.

FAST PASS! Try Sea Veggies like Wakame and the Luscious Locks Salad! Sea Veggies have lots of nutrients and an ideal 1:1 Ratio of omega-3 to omega-6 Fatty Acids.

SEAWEED - TYPES & USES

Why Sprout? The natural agents that protect seeds, nuts, beans, legumes and grains may irritate the digestive system and may bind to nutrients making them less available to your body. Soaking and sprouting replicates germination, which activates and multiplies nutrients (i.e. vitamins A, B and C), neutralizers enzyme inhibitors, and promotes the growth of vital digestive enzymes.

POWER FOODS 101

Arame: mild tasting; tofu, couscous salad

Agar Agar: Nature’s “Jello”; berry pie

Dulse: tangy & nutty; crab cake, crackers or soups

Nori: “Nature’s Tortilla”; fill with what’s leftover

Kelp: “Nature’s Beano”; salads (reduces raffinose that’s hard to digest)

Wakame: “Nature’s Beano”; beans, miso soup (reduces raffinose that’s hard to digest)

POWER FOODS 101

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

DR. WHAT ATS TO JOËL E R UP POWE S! Y HER DA

10 mins

LUSCIOUS LOCKS SALAD INGREDIENTS

POWER FOOD: WAKAME & SEA VEGGIES “Nature’s Multivitamin” Health Benefits: Anti-Cancer, Cholesterol, Blood Clotting Disorders, Blood Sugar

akame and other sea veggies are what I call “Nature’s Multivitamin” or “Jewels Of The Sea” because of all the nutrients and health benefits they carry. Sea veggies are a complete protein and are up to 38% protein! They contain vitamins A, B, C, E, K; the minerals iodine, iron, calcium and have an ideal omega 3 and 6 ratio of 1:1. They also contain egesterol, fucoxanthin and fucoidan, which make sea veggies anti-cancer, anti-inflammatory, immune enhancing, strong detoxifiers and alkalizing.1,2 Ounce for ounce, they are higher in vitamins and minerals than any other food group! How much should you have? I recommend ¼ of a cup three times a week minimally. They are high

POWER FOODS 101

in iodine (so check with your health care team if you have a thyroid condition). Sea veggies are also higher in natural sodium from the sea. They come in a dried form usually, so just soak them in water (they become 3x their dry size) for about 5 minutes, squeeze out excess fluid, and then use according to your recipe of choice. Try our Natural Berry Pie; you won’t even know there’s the sea veggie agar agar in it! You can also add a few slices of wakame or kombu to beans before cooking to reduce “Bean Bloat”. For more about seaweed visit www.drjoel.ca Coming up next: how to be healthy with travel on the go!

SERVES 4

1 sweet potato, spiraled or julienned 4 cups spinach (or other mixed greens), minced 1-15 oz. can lentils, drained & rinsed 1 avocado, pitted, peeled & diced ½ small red onion, diced ½ cup blueberries 1 cup cherry tomatoes, sliced in half or red & yellow bell peppers, diced ½ cup pomegranate seeds (if in season) ¼ cup each: walnuts & hemp seeds to garnish sprouts to garnish Maple Chia Dressing: ¼ cup vegetable stock (low sodium & gluten-free) ¼ cup apple cider vinegar (ACV) 1 Tbsp. each: *chia seeds & maple syrup, pure (grade B) pinch of sea salt, to taste dash turmeric (or fresh turmeric minced which you can find in your lndian/specialty grocery store... it tastes & looks similar to ginger but smaller & orange inside!) SERVING SIZE ~ 2 CUPS

t en f r e e

- POWER FOOD: AVOCADO da

i r y f r ee

y f r ee

DIRECTIONS 1. Add equal amounts of sweet potato to each serving bowl and top with a layer of spinach. 2. In a medium sized bowl, add lentils, avocado, onion, blueberries, cherry tomatoes, and pomegranates (if using). Toss lightly. Place on top of spinach layer in serving bowls. 3. Add vegetable stock, ACV, chia seeds, maple syrup, sea salt and turmeric to a blender. Blend until smooth. Drizzle on top of salad just before serving and garnish with walnuts, hemp seeds *Chia seeds: choose sprouted where possible to get maximum absorption.

W W

antshiny shiny luscious locks? looking hair your next meal!is This is that full help of nutrients help ant luscious locks? BetterBetter looking hair can startcan withstart your with next meal! This recipe full ofrecipe nutrients to fortify that the hair to fortify the hair folliclefrom which each strand is bornand the scalp around it. Healthy follicles lead to healthy folliclefrom which each strand is born- and the scalp around it. Healthy follicles lead to healthy strands, lead to healthy scalp strands, to healthy scalp provide and voila! Healthy hair!help Avocados fabulous fats that are help your hair shine, while and voila!lead Healthy hair! Avocados fabulous fats that your hairprovide shine, while sweet potatoes rich in beta-carotene to sweet potatoes are rich in beta-carotene tofatty reduce further. Walnuts fatty (more shine!), reduce dryness further. Walnuts provide omega-3 acidsdryness (more shine!), biotin (whenprovide deficientomega-3 can lead to hairacids loss) and vitamin E, which protects your cells from DNA damage from excess sun. Tiny but powerful lentils are teeming with protein, iron, zinc and biotin. Tiny but powerful lentils are teeming with protein, iron, zinc and biotin. Of course your best results are going to be when combined with exercise, enough sleep and optimal hormonal balance. POWER FOODS 101

dr. joël

“Just keep on putting one foot in front of the other AND don’t forget to take breaks!”

photo: shutterstock, design: evergreenalauddin@gmail.com

~ dr. joël

dr. joël

PART I: INTRO

CHAPTER 4

WELLNESS ON THE GO! dr. joël

POWER FOODS 101

dr. joël

THINGS YOU WILL LEARN IN THIS CHAPTER

The 6 steps to reading a food label

What should you buy at the grocery store (grocery list)?

3 steps to make traveling healthier

Craving this try that!

What about soy?

WELLNESS ON THE GO LINGO

dr. joël

• STEP 6 3,3,3 RULE: Look for at least 3 grams of protein, 3 grams of fibre and less than 3 grams of refined sugar (this is the tricky one!). Note the type of sugar that is in most packaged foods is refined sugar. • BONUS: Look for a higher percentage of nutrients like vitamin A, Bs, C, Calcium, Iron, etc. Keep in mind that *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. At the bottom there may be some additional information, which are footnotes with Daily Values (DVs).

1. Check Serving Size

Just to keep you in the loop here are a few terms relating to wellness on the go. Non-GMO: Look for this on food labels. Organic: Look for the USDA seal. The Big 4: Foods that are the key ingredients to eliminate when label reading. They include chemicals, bad fats, sugar and processed salt.

2. Check Calories 3. Check For Bad Fats 4. Limit Sodium 5. 1:10 Rule

6 STEPS TO READING A FOOD LABEL Ideally, all your foods are selected from whole foods without packaging. Living in the real world, there will be times when it’s good to know what’s behind the food with food labels. First, scan the ingredient list and avoid anything that you can’t pronounce. You are looking for as many whole and simple ingredients as possible. Avoid “The Big 4”: Chemicals, Bad Fats, including vegetable oils (canola, corn, safflower, sunflower) as these are very processed and high in GMOs, sugar and salt!

THEN MOVE TO THE FOOD LABEL: • STEP 1 SERVING SIZE: Assess the serving size. Sometimes the serving size is only given by weight so you’ll need to look at the weight of the package in order to figure out what the serving size is first. • STEP 2 CALORIES: This is just for a relative idea of what is in a food. It is more important to assess the nutrient density (i.e. how much protein, fibre and nutrients that food has) of your food as we have seen. • STEP 3 FAT: Avoid Trans-fat, Hydrogenated or Partially Hydrogenated fats, which raise the unfriendly form of low density lipoprotein LDL cholesterol. Keep total fat and cholesterol low, as the type of fat in packaged foods leads to an increased risk of oxidized cholesterol and fat, which is the type of fat that is of risk to your health. • STEP 4 SODIUM: We all do need some healthy sodium (non-processed) in our diet; however, watch your total daily intake of sodium. Keep it to less than 400 mg of sodium per serving or ¾ of a teaspoon (1500 mg) a day and choose sea salt. • STEP 5 1:10 RULE: Look for at least 1 gram of FIBRE for every 10 grams of CARBS. The total carbs is a combination of starches, complex carbs, dietary fibre, added sugar and non-digestible additives, such as stabilizers and thickening agents. In general, the lower the sugar and the higher the fibre relative to carbs, the healthier the food is for you. Ideally, avoid processed sugar. If you are consuming any, keep it to less than 8 tsp. (32 grams) a day for men, 4 tsp. (16 grams) a day for women, and 2-3 tsp. (8-12 grams) a day for kids.

POWER FOODS 101

6. 3,3,3 Rule BONUS: Nutrients

Nutrition Facts Serving Size ½ cup (139 g) Servings Per Container 6 Amount Per Serving

Calories 110

Calories from Fat 35

Total Fat 3 g Saturated Fat 0 g Cholesterol 0 g Sodium 300 mg Total Carbohydrate 26 g Dietary Fibre 4 g Sugar 10 g Protein 4 g

% Daily Value 5% 26% 0% 13% 8% 12%

Vitamin A 270%

Vitamin C 10%

Calcium 2%

Iron 4%

Quick Guide to% Daily Value 5% or less is low 20% or more is high

* Percent Daily Values are based on a 2,000 calories diet. Your daily values may be higher or lower depending on your calorie needs: Calories Total Fat Less than Sat Fat Less than Cholesterol Less than Sodium Less than Total Carbohydrate Dietary Fibre

2,000 65 g 20 g 30 mg 2,400 mg 300 g 25 g

Footnotes

2,500 80 g 80 g 30 mg 2,400 mg 375 g 30 g

LOOKY LOOKY! FOOD LABELS “MIXED MESSAGES” Keep in mind that these phrases are unregulated and don’t necessarily mean what you think on food labels, so be cautious and Looky Looky! 1. “All Natural Ingredients” or 100% Natural. Does not always mean natural. 2. “No Artificial Preservatives” What is a real preservative? 3. “Real Fruit” Even if there is a picture of an apple on the box, it doesn’t mean there is actually apple in it. 4. Sugar: Read the ingredients list and look for added sugars such as HFCS (high-fructose corn syrup), corn syrup, fruit juice concentrate, maltose, dextrose or sucrose. Keep in mind, as well, “No-Sugar Added” doesn’t mean they don’t add carbs which turn directly into sugar. Note: The amount of sugar listed does not differentiate if the sugar is naturally occurring in the food or if it is a processed version that has been added. More on this in Part II Chapter 6 Sugar…You Are Sweet Enough. POWER FOODS 101

dr. joël

5. “Fat-Free” Is not healthier, as there will often be higher starch and carbs in these foods. Cholesterol Free or Low Cholesterol is not as important as we once thought. We’ll get into this more in Part II Chapter 8 Skinny Fats. 6. “Whole Grain” Look for a 100% whole grain stamp and at least 16 grams of whole grains per serving as compared to a basic stamp, which has 8 grams of whole grains, that may be with refined grains. 7. “All Organic” Look for the USDA organic seal, as this is the highest standard, in terms of being free of antibiotics, growth hormones, pesticides, heavy metals, preservatives, chemicals, irradiation, etc. 8. Preservatives & Additives: GRAS (generally regarded as safe): in 1958, the Delaney Clause indicated that the FDA (Food & Drug Administration) would not approve any chemical additive that had been found to induce cancer in man or animals. However, additives that were “GRAS” prior to this amendment were “grandfathered” in. Some of these are now known to be carcinogenic. For example: ADDITIVES OR PRESERVATIVES

HEALTH CONCERNS

MSG (monosodium glutamate) also hidden as autolyzed yeast, glutamate, textured protein, gelatin natural flavours, barley malt, hydrolyzed vegetable/plant protein.

Neurotoxin Risk: May cause migraines and and may be linked to Parkinson’s or Alzheimer’s in those predisposed.

Sodium Nitrite and Nitrate

Carcinogenic Risk: A preservative often added to meats

Potassium Bromate

Endocrine Disruptor: Is added to many white flours and baked goods that can damage your thyroid and cause psychiatric and heart problems. Banned in most countries except the U.S. and Japan

BHA and BHT Food Dyes: •

Citrus Red No. 2

•

Tartrazine

GMOs

Carcinogenic Risk: Preservative often added to processed foods Carcinogenic Risk: Citrus Red No. 2: Used to dye oranges orange (caution nonorganic orange zest) Tartrazine: Gives foods an orange yellow colour as in mac’n cheese Carcinogenic & Reproductive Risk: Look for non-GMO or USDA organic to minimize. For more information on GMO see the Institute for Responsible Technology

To ensure you are getting optimal nutrition, I recommend avoiding packaged or processed foods where possible. Focus on whole foods, shop around the perimeter of your store, and enjoy meals that you prepare at home or from restaurants and grocery stores that promote whole food practices.

POWER FOODS 101

POWER

dr. joël

FOODS

GROCERY SHOPPING LIST *Allium & Cruciferous Veggies (Strong Anti-Cancer Action) Choose at least 3 weekly. **( ) Choose at least GREENS **(2) Arugula* Collard* Kale* Mesclin mix Spinach Sprouts Swiss chard* Watercress* Herbs!! Basil, Cilantro, Thyme VEGGIES **(4) Asparagus Avocado (fruit) Bell peppers Bok choy* Broccoli rabe* Broccoli* Brussels sprouts* Cabbage* Cauliflower* Celery Chinese cabbage* Cucumbers Daikon* Eggplant Garlic Ginger & or Turmeric (fresh) Green beans Jicama Leeks* Mushrooms Onions* Radish* Shredded: coleslaw* & carrots Snow peas Sugar snap peas Tomatoes Zucchini Mixed chopped veggies NATURAL SWEETENERS/ BAKING (occasional) Baking powder/soda Cacao (raw) Cinnamon Coconut nectar/sugar (raw) Dates Extracts (vanilla /almond) (pure) Figs Goji berries Honey, raw (non-vegan) Maple syrup, raw (grade B) Mulberries Stevia (herb or liquid)

ROOT VEGGIES **(1) Beets/Beet greens Carrots Parsnip Potatoes Pumpkin Squash Sweet potatoes FRUITS **(3) Apples Apricot Avocados Bananas Berries Cherries Coconuts Figs Grapefruit Grapes Kiwis, Papaya, Pineapple (enzymes) Lemons / Limes* Mango Melon Nectarines Oranges* Peaches Pears Plums Pomegranate* Watermelon REFRIGERATED Guacamole Hummus Salsa Soups (jar & low sodium) Tofu, organic, non-GMO Tortillas (gluten & dairy-free) Vegan nut cheese KITCHEN Aluminum foil (minimize) Glass containers Mason jars (glass) (love these!!!) Napkins Paper towels Parchment paper Plastic wrap (minimize) Sandwich / Freezer bags (minimize) Wax paper

FROZEN Edamame (non-GMO soy) Tempeh (non-GMO soy) Fruit Veggies (Asian mix) Veggie burgers CONDIMENTS/SAUCES Apple cider vinegar (ACV) (raw) Coconut aminos (raw) Coconut milk (full fat) Coconut vinegar (raw) Curry sauce/paste Extra virgin coconut oil (EVCO), raw (organic) Extra virgin olive oil (EVOO) Hot sauce Ketchup (organic & sugar free) Mayonnaise (vegan) Miso Mustard Salad dressing (made with EVOO) Soy sauce (raw) Tamari (raw) Vegetable stock (organic, gluten & dairy-free) CANNED (BPA-free)/JAR Beans (dry or canned, organic & BPA free)(try adzuki or mung) Capers Kimchee Nut Butters (raw) Olives Pasta sauce (organic, jar & low sodium) Pickles Salmon (wild) Sauerkraut Soups (jar & low sodium) Tomatoes (organic & low sodium) HEALTH NUT Apple cider vinegar (ACV) Bee pollen Camu camu (cherry like fruit) Kombucha (fermented tea filled with probiotics for digestion, energy, weight etc.) Maca (powdered herb to support adrenals/energy) Nutritional yeast Savi seeds Sea veggies OCCASIONAL INDULGENCES Wine Dark chocolate (gluten & dairy-free)

GRAINS (in moderation) Amaranth (pseudo-grain) Buckwheat (pseudo-grain) Crackers (gluten & dairyfree) Flours: Almond, Coconut, Brown rice, Buckwheat, Quinoa (stone ground) Millet Oats (rolled or steel cut & gluten-free) Pasta (100% Buckwheat or Brown Rice) Quinoa (pseudo-grain) Stone ground bread (sprouted) Wraps (gluten & dairy-free) NUTS & SEEDS (choose raw) Almonds Brazil nuts Cashews Chia seeds, sprouted Flax seeds, sprouted Hemp seeds Pine nuts Pistachios Poppy seeds Pumpkin seeds Sunflower seeds Walnuts SNACKS Baked Tortillas (nonGMO) Chia pudding Popcorn (air-popped) Sea snax (sea veggies) Trail mix SUPPLEMENTS Greens powder Protein powder (brown rice, hemp, or vegan) Multivitamin (whole food) Omega-3 (vegan source i.e. chia , flax) Probiotics ANIMAL PRODUCTS If you are consuming, use minimally and choose grass fed beef/lamb/dairy; free range poultry/eggs; mimimally pasteurized/raw dairy; and wild fish

SPICES Anise Basil Cayenne pepper Chili pepper Cilantro Cinnamon (also in sweeteners) Cloves Coriander seeds Cumin Curry Dill Fennel Garam masala Mint Mustard seeds Nutmeg Oregano Paprika Parsley Rosemary Sage Tarragon Thyme Turmeric Pepper (black, red) Sea salt BEVERAGES Water (spring or reverse osmosis, filtered) Tea (herbal) Green Tea (Matcha or Sencha) Coconut water Almond milk (or other non-dairy milk i.e. Rice, Coconut, Flax, Hemp etc.) Vegetable juices (raw) BRING WITH YOU Recipe ideas www.drjoel.ca Reusable bags Plastic bags to recycle? Coupons! Returns? BEFORE YOU CHECKOUT… Ice? Water? For a printable downloadable version of the Power Foods 101 grocery list: www.drjoel.ca

POWER FOODS 101

dr. joël

you out, especially if you have allergies by speaking to them ahead. When I have a long day of seminars, I will actually pick up everything I need for each day. •

3 STEPS TO MAKING TRAVELING HEALTHIER For those of you who travel, here are 3 steps you can follow to make traveling healthier.

STEP 1 PACK HEALTHY FOODS Always travel with some food! Nuts and seeds can easily fit in a carry on or in your purse/computer bag for those needed moments. Here are some ideas of what to easily pack. • Water (filtered if available): It’s all too easy to get dehydrated when you travel, so don’t forget to hydrate! • Sprouted Nuts & Seeds: These are the easiest and most portable to travel with. You can simply take some almonds to go and/or Power Foods 101 Power Trail Mix in Part III Recipes Snax.

STEP 3 EXERCISE When traveling, I recommend staying on your regular fitness routine. This keeps your body oxygenated and healthy hormones circulating. Check out the local yoga studio or use your laptop to access all kinds of workouts online and take the Power Foods 101 Workout in the next chapter with you on the go.

CRAVING THIS…

POTATO CHIPS

CHOCOLATE CANDY BAR

TRY THAT!

*recipes can be found at www.drjoel.ca

CHIPS A’HOY! KALE CHIPS (page 208) FRUIT DIPPED IN MELTED DARK CHOCOLATE*

• Oatmeal: You can pack this and eat it any time; just add hot water to oatmeal flakes, and you’re good to go. If available, you can toss on some berries, nuts and seeds. This is also easily accessible in airports all over.

ICE CREAM

• Hempy Seeds’N Weeds: Part III Recipes Eye Openers is also great to pack as a dry cereal. You can buy small tetra packs of non-dairy milks to add to make it a full snack or meal.

CHOCOLATE MILKSHAKE

CHOCOLATE PUDDING

• Veggie Greens: I always pack this to give me an extra dose of vitamins, minerals and antioxidants while on the go. This actually tastes great in a cold green tea.

MOVIE THEATER POPCORN

FRENCH FRIES

PEPPERONI PIZZA

CHICKEN ALFREDO PASTA

PARMESAN CHEESE

VEGAN PARMESAN CHEESE (page 213)

CHEESE

ROSEMARY FIG NUT CHEESE (page 212)

• Protein Powder or Hemp Seeds: This also goes in my suitcase for post long days or workouts for an extra infusion of protein. Check your local health food or grocery store for individual packs that make travel easy. • Digestive Enzymes: Foods rich in enzymes include: kiwi, papaya, and pineapple. Because you may be in different time zones, eating foods you normally don’t eat, it’s always great to have a supplement along as well. Talk to your healthcare team to get advice on which one is right for you. • Small Appliances: If I’m driving somewhere, I have been known to take a small smoothie blender and my crock pot for ski trips. I will bring the Thyme Roasted Mushroom Chili in Part III Recipes Meals or Curry in a Hurry in Chapter 4 frozen, so all I need to do is to throw it in the crockpot on cold ski days the night before. In the morning, all I do is just throw it in thermos containers to go, so we have a warm lunch.

STEP 2 PLAN • Sourcing Healthy Food: The first thing that I do if I am traveling to a hotel is to call the hotel and see if I can get a refrigerator. That way, I can have a few fresh things on hand. Then when I arrive, I’ll go and visit a local grocery or health food store and pick up some veggies, fruit and maybe even some ready-made foods, including smoothies, salads and nourishing bowls. Sometimes, there are cities where you can actually have healthy ready-made food delivered if you don’t have a car. Your hotel can also help

Dining Out: Use google to find healthy organic restaurants in the city you are going to visit. If the city that you are visiting is smaller, this sometimes may be a challenge. In this case, dine out at the places that have the most salad or veggie choices. I love to scope out healthy food trucks to check out the local cuisine!

POWER FOODS 101

POWER

FOODS

TIP

TELL JET LAG TO TAKE A HIKE!

COCONUT CRANBERRY ICE CREAM (page 204) BERRY SMOOTHIE WITH CHOCOLATE* CHOCOLATE AVOCADO PUDDING* HOMEMADE ROSEMARY WITH SEA SALT POPCORN* BAKED ROSEMARY RUTABAGA FRENCH FRIES* IN THE RAW PORTOBELLO PIZZAS (page 259) BROWN RICE PASTA WITH AVOCADO SAUCE*

YOGURT

LASAGNA

ALMOND /COCONUT YOGURT (dairy-free)

WHITE RICE

GEN-JI-MAI™ RICE (LOOKS LIKE WHITE, BUT MORE NUTRITION)

SPAGHETTI

SPAGHETTI WITH SPAGHETTI SQUASH NOODLES*

REFRIED BEANS

SMASHED BLACK BEANS!

FRIED CHICKEN

BAKED CRISPY CHICKEN*

MASHED POTATOES

ROCK’N RAW ZUCCHINI LASAGNA (page 261)

MASHED CAULIFLOWER WITH MUSHROOM GRAVY*

CREAMY RANCH DRESSING

WELCOME TO THE RANCH DRESSING (page 275)

PEANUT BUTTER

PUMPKIN SEED BUTTER

CHEESEBURGER

EARTH BURGER ( page 257)

CHOCOLATE CAKE

COFFEE WITH CREAM

SODA

MINI CHOCOLATE SHOOTERS (page 141) DECAFFINATED COFFEE (SWISS WATER PURIFIED) WITH ALMOND MILK STRAWBERRY SPRITZER (page 105)

If you are prone to jet lag here are a few tips to help you out! 1. Hydrate, Hydrate, Hydrate! 2. Melatonin: Take 3 mg sublingual and take a snooze at the same time as your new time zone’s night time to get you acclimatized as quickly as possible. 3. Bananas/Avocados: Help to reduce leg cramps thanks to their potassium! 4. Almonds: Help you relax due to their magnesium.

POWER FOODS 101

dr. joël

THINGS YOU HAVE NOW LEARNED

The 6 steps to reading a food label. Look for at least 1 gram of fibre for every 10 grams of carbs.

NOT TO SOY

Use the Power Foods 101 grocery list weekly. For a downloadable version sign up to my newsletter at

When traveling 1. Pack Food 2. Plan 3. Exercise!

www.drjoel.ca

Craving chips try kale chips; chocolate bar try fruit dipped in melted chocolate…

Use traditionally prepared soy like cooked edamame, miso, tempeh & small amounts of tofu.

SUMMARY & YOUR ACTION STEPS READY

SET

ELIMINATE

SHOP

INCREASE

The Big 4:

NOT TO SOY OR TO SOY? THAT IS THE QUESTION About 50% of the research out there is not for soy while the other 50% is for soy and its health benefits. I believe the majority of the risks associated with soy are when non-traditional processing techniques are used for its preparation. Let’s look at the evidence.

“FAST PASS” WELLNESS ON THE GO!

dr. joël

The 6 Steps To Reading A Food Label:

TO SOY

Traditional: For many years soy was not suitable for consumption until fermented versions were developed.

Traditional: Asian cultures have used traditionally prepared fermented sources of soy for several millennia.

North American soy foods are highly processed.

Asian soy foods are minimally processed.

Amount: In North America, processed soy is overconsumed (protein isolate powder & vegetarian foods).

Amount: Asian cultures consume soy as a condiment (8-9 grams a day = less than 2 tsp.), most of it fermented or precipitated (tofu).

Soy & Cancer: Phytoestrogens disrupt endocrine function and increase the risk of cancer.1,2

Soy & Cancer: Japanese women regularly eat soy (primarily prepared as: tempeh, miso, raw soy sauce, edamame and tofu) and have only 1/5 the breast cancer rate of Western women.15 Research has found that soy can be cancer protective (breast, colon & prostate).16 Even for women who have had breast cancer (including those using tamoxifin), studies have shown that women who consumed the most soy cut their risk of cancer recurrence or mortality by 30%.17,18

Anti-Nutrients: Soy is high in anti-nutrients which reduce the body’s ability to absorb vitamins and minerals.3-6, 7-10

Soaking & Sprouting & Probiotic: Anti-nutrients are reduced by soaking, sprouting, cooking & fermentation. Phytates (anti-nutrients) have also been found to have potential health benefits, which include: the ability to lower blood glucose, cholesterol and reduce the risk of cancer and heart disease.7 In addition, probiotics contain phytase that is the enzyme needed to digest phytic acid.19

High in GMOs. Many of our processed food supply is high in GMOs including canola, corn, safflower, and sunflower.11

Use Non-GMO sources

Enzyme Inhibitors: Block digestive enzymes.12

Complete Protein, Low in saturated fats, no cholesterol Omega-3 Fatty Acids

Menopause: High in phytoestrogens, particularly isoflavones. Soy-based Isoflavones are modestly helpful for menopausal hot flashes.13

Menopause: Research shows that dietary soy products can help with menopausal hot flashes by up to 22% compared to those women who did not consume soy.20

1. Chemicals

Step 1: Serving Size: Check that it makes sense

Fertility: Soy interferes with fertility.

Reproductive Health: No negative impact found.21,22

2. Bad Fats (trans-fats, hydrogenated & vegetable oils)

Step 2: Calories: Just as a guideline

Thyroid: For those with pre-existing thyroid conditions, soy reduces thyroid peroxidase an enzyme needed to convert inactive T4 to active T3.14

Thyroid: A review of 14 different trials on thyroid function support that soy products do not cause hypothyroidism.23 For those who consume soy, more iodine may be required and adjustments to thyroid medication may be needed.23, 24

3. Sugar ( >4 gm/serving) 4. Salt ( >400 mg/serving)

How to guidelines in Part II-The 3 Day Power Shift Plan

Read Food Labels & Ingredient Lists.

Step 3: Fat: Avoid bad fats (big 4) Step 4: Sodium: Avoid excess (big 4) Step 5: 1:10 Rule: Foods with at least 1 gram of fibre for every 10 grams of carbs Step 6: 3, 3, 3 Rule: Foods with at least 3 grams of protein, fibre and less than 3 grams of processed sugar per serving. Bonus! Nutrient Dense: Foods with a high percentage of vitamins & minerals on labels

Even better, ditch the packaged foods and stick to fresh, natural whole foods! Use The Power Foods 101 Grocery Shopping List to help you out. When traveling Pack, Plan, and Exercise! Craving This Try That! FAST PASS! Enjoy “Wellness On The Go” by making your own trail mixes, getting quick meals at grocery stores, especially ones that have food bars. This way you can get all that you need plus a fruit to go!

Check with your health care team for your specific hormone needs. Note: other foods, like cruciferous veggies (cabbage, kale, etc.), corn, and lima beans also have a similar effect on the thyroid. Cooking helps to reduce this goitrogenic effect. Bone Health: Evidence Neutral

Bone Health: Research shows that women who consumed at least ¼ cup of tofu per day averaged a 30% reduction in hip fracture risk, compared to those women who did not consume soy.25

Research Still Evolving

Anti-Inflammatory26

Research Still Evolving

Heart Health: Reduces LDL (bad cholesterol).27 Reduces Blood Pressure28

POWER FOODS 101 RECOMMENDATIONS ON SOY Consume organic NON-GMO, fermented soy (tempeh, natto, miso and raw soy sauce traditionally prepared) and cooked edamame beans in moderation (a handful (2 tsp. for miso & raw soy sauce). Use tofu sparingly as it is a non-fermented form of soy. Avoid soy milk (unless homemade, using non-GMO organic soy beans) soy isolate protein powders, and soy baby formulas. Tempeh is a fermented soybean cake with a firm texture and nutty, mushroom-like flavour. Natto is fermented soybeans with a sticky texture and strong, cheese-like taste. Miso is a fermented soybean paste with a salty, buttery texture (commonly used in miso soup). Soy Sauce is traditionally made by fermenting soybeans, salt, and enzyme. Be sure and choose a raw, traditionally prepared version of soy sauce. “Science is not the belief but the will to find out” ~ Anonymous

POWER FOODS 101

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

10 mins

CURRY IN A HURRY

- POWER FOOD: CURRY INGREDIENTS

POWER FOOD: EDAMAME “Nutrition to Go”!

4 cups ready-made squash soup 1 tsp. Thai red curry paste 1-14 oz. can of coconut milk, full fat 1-15 oz. can chickpeas, drained & rinsed

SERVES 4

DIRECTIONS 1. Add soup to a large stock pot on medium heat. Whisk in the curry paste and coconut milk. Once thoroughly mixed, add chickpeas and veggies. Cook until warmed and serve as-is or over a bed of whole grain or cauliflower rice. 2. Done in no time!

2 cups frozen veggies (Asian mix)

Protein, Fibre & Calcium, Energy, Digestion & Strong Bones

damame and the “Bean & Legume Bunch” are wonderful sources of plant-powered protein. Edamame are immature green soybeans still in the pod. Available still in the shell or out. They can be boiled whole, then shelled and eaten as a snack or added to salads, stirfries, soups or curries. Soy contains genistein, which has been found to have the ability to inhibit the growth and halt the blood supply of cancer cells.15,16 It also contains omega-3 fatty acids and

POWER FOODS 101

is a complete protein (1 cup = 17 grams of protein). Edamame’s health benefits include weight loss, heart health, menopause, and osteoporosis.20-28 Quantity: TBD (to be determined 2-3 times a week sprinkled on your foods) Caution: NON-GMO, Estrogen-sensitive cancers Types: Fermented: Natto, Tempeh, Miso, Soy sauce Non-fermented but cooked: Edamame, Tofu Coming up next: time to get fit!

SERVING SIZE: 1 BOWL

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

ometimes, you just need a meal you can whip up in no time. This recipe is one that I came up with when picking up my frozen berries, and I noticed that my, once shunned, idea of frozen veggies has now become modernized with much better flash frozen options. Of course, fresh is always the best choice, but it’s ok to use frozen when in need. Curry contains anti-inflammatory power, which helps put out any fire!

POWER FOODS 101

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

PART I: INTRO

CHAPTER 5

ENERGIZING EXERCISE dr. joël

“Shift your mind & your body will follow.” ~ unknown

POWER FOODS 101

dr. joël

THINGS YOU WILL LEARN IN THIS CHAPTER

What are the top 10 benefits of exercise?

What are the 3 types of exercise?

What should you consume pre & post-workout?

Hide’N Seek! Find any time for exercise!

What is the Power Foods 101-30 day challenge?

EXERCISE LINGO Just to keep you in the loop, here are a few terms relating to exercise. 1 Rep. Max.: The heaviest weight that you can do one repetition. HIIT: High Intensity Interval Training. Alternating high intensity cardio with less intense recovery phases for greater fitness results. The ratio is often 2:1 (Intense: Recovery). Repetitions: The number of times you repeat a given exercise. Sets: The number of times you repeat the full set of exercises. Strength Training Zone (STZ): The optimal weight amount for you to use in your strength training. Training Heart Range (THR): The optimal level of your heart rate while exercising.

TOP 10 HEALTH BENEFITS OF EXERCISE 1. SMILE: Exercise helps you keep smiling, thanks to the release of serotonin, your “Happy Hormone”.1,2 This balances your mood, can lift depression, and promotes high-quality sleep.1,2 2. WEIGHT: Keeping fit along with “Power Foods” and balanced hormones is a key part of getting to your weight goals. After the age of 30, we lose about a ½ pound of muscle per year, which means your metabolism can slow by up to 50% by the time you are 75 years old.3 By the age of 40, this translates to needing 250-500 calories less per day and 500-1000 calories less per day by the age of 50. To counteract this, it is important to add strength training with weights to your fitness routine to build more muscle, which increases your metabolism and testosterone!

20 MINUTES a day of weight training is all it takes! A large Harvard study found that just 20 minutes a day of weight training a day reduces the amount of abdominal fat healthy men put on as they age compared to those who didn’t. By adding cardio exercise, stair climbing or yard work these men had the additional benefit of less weight gain. The best results are when weights are combined with cardio!

dr. joël

3. GLOW: Regular exercise helps to promote cleansing of the body, which is good for your skin. This helps nourish skin cells and keeps them vital. 4. DIGESTION...BELLY BLOAT: By keeping a regular fitness routine in your life, optimal digestion is supported.4 Being in motion strengthens the muscles of the abdomen and stimulates the intestinal muscles to move things along. In addition, exercise helps reduce the effects of stress, which often increases digestive woes. 5. HORMONE BALANCE: Regular fitness can help promote optimal hormonal balance. Balanced exercise reduces stress hormones (cortisol & DHEA), which are often linked to estrogen dominance (an elevation of estrogen relative to progesterone).4-6 This helps to reduce estrogen dominant related PMS symptoms, like irritability, swelling, fatigue and cramping with your period. Keeping in motion, especially strength training, increases testosterone in both men and women, promoting better metabolism, self-confidence, and strength. 6. FOCUS: An improved cardiovascular system increases oxygenation all over, including the brain. So if you’re feeling “Brain Fog” and lack of focus, get your body moving!7 7. ZEN: If you’re feeling “Stressed Out”, anxious or overwhelmed, regular exercise helps promote the release of your natural endorphins giving you optimal sleep, mood and energy!4 8. LONGEVITY: Physical activity reduces the risk of cardiovascular disease, diabetes, cancer, and high blood pressure.8,9 These protective effects can be seen with as little as 1 hour of walking per week.10 9. STRENGTH: Research shows that fitness helps to improve your bone density.11 This and all the above strengthens your bones, muscles, and mind! 10. NATURE’S ANTI-INFLAMMATORY: Inactivity increases the risk of joint diseases, like osteoporosis and osteoarthritis. So keep your body in motion to increase the natural fluids that lubricate your joints.12 A word to the wise to keep exercise in check as over-exercise can also increase short-term inflammation. It’s all about balance.

THE 3 TYPES OF EXERCISE There are 3 types of exercise which include: 1. Cardio 2. Strength Training 3. Yin Stretching

A balance of the trio is ideal to get lean, fit and energized while at the same time, preventing injury.13 1. Cardio: Cardio training is working in your Training Heart Zone (THZ = 220 - age x 0.7-0.8) for at least 30 minutes minimally, 3 times a week, and ideally daily. Cardio training is an aerobic exercise that increases your cardiovascular endurance.14 Examples of cardio training include: cycling, swimming, brisk walking, skipping rope, rowing, hiking, tennis and running.13 2. Strength: Strength or resistance training is anaerobic and can firm, strengthen and tone your muscles to improve bone strength, balance, coordination and your metabolism.13 Examples of strength anaerobic training are: weight lifting, interval training, sprinting, pushups, lunges and bicep curls using dumbbells.13

POWER FOODS 101

dr. joël

Weights: Ideally, in weight lifting, you are using a weight amount called your “Strength Training Weight” (STW, which is 60-70% of your one repetition max). • STW = 1 Rep. Max. (lbs. or kg.) x 0.6-0.7 • For example, if you can do only one bicep curl with a 20 lb. weight using good form and would find it difficult to do more, then your STW = 20 lbs. x 0.6-0.7 = 12-14 lbs. • Exercises: These are chosen based on the areas of your body that you wish to strengthen and for balanced muscle groups e.g. flexors and extensors (biceps and triceps). Choose 7-8 for per workout. • Repetitions: The number of times you repeat a given exercise. • Sets: The number of times you repeat the full set of exercises. Choose 3 per workout. YIN/STRETCHING: Yin exercises help to relax the body and rebuild the adrenal glands. Yin exercises include stretching, yoga, Pilates, gentle walking and hydrotherapy. Flexibility exercises stretch and lengthen your muscles.13 Activities, such as stretching, help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion, which can reduce the chance of injury.

DR JOËL’S WORKOUT TIPS The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. Combine moves, for example with a lunge, to significantly boost the caloric burn and simultaneously tone your entire body. For best results, I recommend working with a personal trainer to establish your fitness goals and the best routine to get results. In addition, I recommend touching base with your healthcare team and having your health reviewed before getting into a rigorous fitness plan. Ask your doctor to check for CRP CRP-hs (C-reactive protein-high sensitivity) which is a marker for inflammation and heart health. To make sure your fitness routine is working to support optimal results from your fitness routine, I recommend the following guidelines: 1. EXERCISE & ENERGY: Exercise can help build energy; however, it can also make you more fatigued if your adrenal gland core strength is weak. In a healthy individual, epinephrine is released from the adrenal gland to mobilize stored energy from your fat cells and your liver to be used as energy for exercise. If your adrenal glands are depleted, there is not enough epinephrine being released to mobilize stored fuel, and thus you end up more tired after working out instead of energized. This can happen even to the most seasoned athlete. If your energy is less than 5/10 on a workout day or you tend to feel worse after exercising, I recommend switching it up and moving your workout to a higher energy day and prioritize rest. 2. CUSTOMIZE: Work out at your fitness level, easing into a more strenuous plan as you increase your athletic ability. Remember a little “soreness” after a workout is normal, but it’s important not to exercise to the point that you are being injured or in severe pain. 3. WORKOUT TRIO: Balanced fitness is incorporating the “Workout Trio”, cardio, strength training and yin stretching.

POWER FOODS 101

dr. joël

4. REST: Most people tend to under exercise, but over exercising will increase the risk of injury. So be sure and plan for rest days in your fitness routine, which gives your body a chance to recover and repair. 5. HYDRATE: Pre-workout hydration is as equally important as pre-workout nutrition. Even a small amount of dehydration can affect your exercise performance, lead to fatigue, and potentially a loss of coordination. According to the American Council on exercise, exercise performance can decline up to 25% if a person’s hydration level decreases by just 2% during a workout. Exercisers should drink 15 to 20 oz. of water an hour before longer workouts, 8 oz. 15 minutes before you begin and drink 8 oz. of water every hour of exercise. 6. ELECTROLYTES: To prepare for the loss of fluids through sweating during a workout, ensure you consume electrolytes before exercise (during, for long endurance exercises) and after. Electrolytes are vitamins and minerals found in your body and are important for prolonging your energy. Consume 8 oz. for every hour of perspiration. Avoid the sugary electrolyte drinks and opt for natural options, like coconut water (unsweetened), filtered water with sea salt, or my electrolyte drink.

POWER

FOODS

TIP

Dr. Joël’s Electrolyte Drink

½ cup filtered water ½ cup orange juice, freshly squeezed 1 tsp. lemon juice, freshly squeezed One of the following: ½ tsp. sea salt, ½ tsp. *pH/electrolyte powder or ½ cup coconut water *pH & electrolyte powders can be found at your health food store and are a rich source of electrolytes

7. PRE-EXERCISE NUTRITION: • 1-3 Hours Pre-Exercise: Select a well-balanced meal with all of your macros (fat, carbs and protein) 1-3 hours prior to your workout to top up your glycogen levels. Ideally this meal is 1:1 ratio of carbs: protein WITH some healthy fat (e.g. nuts, seeds, fish oils or extra virgin coconut oil (EVCO)) for your typical hour workout. (The longer the workout, the higher the ratio of carbs would be needed). A great-pre-workout meal would be Power Foods 101 Overnight Oats with nuts & seeds. • 20-30 Minutes Pre-Exercise: Enjoy a pre-workout snack such as Dr. Joël’s Pre-Workout Energizing Smoothie to help nourish your adrenal glands and increase epinephrine to mobilize your stored energy to power your workout. Other options are: a handful of whole grain gluten free crackers with a dollop of nut butter or for a faster source of energy have a piece of fruit. 8. POST-EXERCISE NUTRITION: I recommend an extra serving of 20-30 grams of protein within 45 minutes after your workout to repair muscle and dramatically improve your rate of recovery. Signs of poor recovery include fatigue, prolonged muscle soreness, lack of stamina in subsequent workouts, and lack of increased muscle mass. Enjoy your post-exercise snack with NO fat (i.e. nuts, seeds, fish oils or coconut oils) to promote optimal restoration of your glycogen stores and hormonal balance. Include healthy fats at any other time of the day. A great option is Tony Greco’s (TG’s) Power Smoothie. 9. KICK IT UP A NOTCH! When you add weights to an exercise, you are compounding the effects that will help you burn more fat and get to your goals. Compound exercises are: Dumbbell Squats, and Dumbbell Lunges, Bench Press, and One Arm Dumbbell Row. POWER FOODS 101

dr. joël

10. HIIT TRAINING: High-Intensity Interval Training uses short bursts of very intense activity with short periods of less-intense recovery periods to improve blood sugar, bump up your metabolism, burn fat, and even build lean muscle.15-18 The ratio is most often 2:1 of intense exercise to recovery times. HIIT Training uses both cardio and strength training. The workout below has this design feature incorporated. As a tip, stay focused on your breath instead of the challenge of the exercise.

You can incorporate fitness into your day no matter how much time you have!

dr. joël

THE POWER FOODS 101 WORKOUT This workout plan is designed to do in 30 minutes or less. All you need is a mat, a skipping rope (if available) some weights, and an ab wheel (if available). Just follow Workout A on Mondays, B on Wednesdays and C on Fridays. To kick it up a notch, add 2 minutes of Turbo Charge Exercise before and after each workout. Relax with a stretching routine, including the Feature Stretches. Pair your fitness routine with The Power Foods 101 3 Day Power Shift.

ANY TIME FOR EXERCISE

HOUR CIRCUIT CARDIO TRAIN

MINUTE

HOLD A PLANK

MINUTES GO FOR WALK

HOURS BIKING!

POWER FOODS 101

HOURS GOLFING... DON’T FORGET TO WALK!

POWER FOODS 101

dr. joël

HOW TO DO THE EXERCISES

POWER FOODS 101

dr. joël

“FAST PASS” ENERGIZING EXERCISE

THINGS YOU HAVE NOW LEARNED

There are lots of benefits from exercise! smile; weight; glow, digestion+++

The 3 types of exercise are cardio, strength & yin.

Enjoy protein, carb & fats i.e. apple with nut butter and just protein & carbs within an hour post-workout i.e. protein shake

Hide’N Seek! Find any time for exercise! 1 minute plank, 30 minutes a walk, 4 hours golf (walk!)

The Power Foods 101-30 day challenge is Workout A, B & C 3 times a week for 30 days! Challenge a friend to do it with you!

SUMMARY & YOUR ACTION STEPS READY

SET

ELIMINATE

SHOP

INCREASE

Inactivity “Couch Potato Syndrome” “I’ll Start Tomorrow Syndrome”

Schedule time

Top 10 Benefits Exercise: Smile, Weight Loss Glow, Digestion, Hormone Balance, Focus, Zen, Longevity, Strength and Anti-Inflammatory 3 Types of Exercise: Cardio, Strength & Yin Pre-Workout: Carbs, Protein & Fat e.g. Overnight Oats or Dr. Joël’s Pre-Workout Smoothie Post-Workout: Carbs & Protein (no fat) e.g. TG’s Power Smoothie Set a Goal & Plan Time“Power Mind”: “Power Shift” your mind HIIT Training

FAST PASS! Take “The Power Foods 101 Fitness Plan Challenge” and use the exercises above for 30 days to kick start your “Power Life”! Better yet, challenge those at work to do it with you!

POWER FOODS 101

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

mins

TONY WHAT S DRINK O C E R G P WER U TO PO YS! HIS DA

TG’S POWER SMOOTHIE

- POWER FOOD: STRAWBERRIES -

POWER FEATURE: RESISTANCE TRAINING “Mind, Body & Spirit Medicine” Smile, Be Lean & Glow!!

hen people get into a regular routine of fitness, their eyes sparkle, skin glows, and they have an attractive energy! Then add “Power Foods”, and all of that gets turbo charged! When life gets busy, it most often works out well to exercise first thing in the morning to set your day, to

POWER FOODS 101

ensure you get it in, and it doesn’t get side tracked by work or other activities. “Bring it on,” as I like to say! Coming up next: Part II The 3-Day Power Shift! This Chapter is for you if you’ve got a “sweet tooth”!

INGREDIENTS

SERVES 2

DIRECTIONS

1 cup mango, frozen 1 banana, frozen 2 scoops of *Extreme 97 Protein (or your choice of protein powder) 2 cups of strawberries (frozen or fresh) 1 medium sized orange, roughly chopped 5-6 ice cubes (or Greek yogurt if you are not dairy free)

1. Place mango, banana, protein powder, strawberries, orange and ice cubes in a blender. 2. Blend until smooth and serve immediately!

SERVING SIZE: 2 CUPS (MEDIUM MASON JARS)

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe Courtesy Of: Tony Greco www.grecofitness.com (*Tony’s protein powder of choice!)

hat does Tony Greco, Canada’s Leading Fitness Specialist, founder of Greco Lean & Fit and trainer to celebrities like Carrie Underwood, drink to power up his days? Tony’s favourite is this smoothie. It tastes great, is convenient to take on the go, and will help repair your muscles, especially within an hour after a workout! It is filled with vitamin C from strawberries, mangos and oranges, as well as protein power! Now that’s what I call good fast food!

POWER FOODS 101

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

PART II THE 3 DAY POWER SHIFT PLAN

CHAPTER 6

“It is the sweet, simple things of life that are the real ones after all.”

SUGAR… YOU ARE SWEET ENOUGH

dr. joël

~Laura Ingalls Wilder 94

POWER FOODS 101

dr. joël

THINGS YOU WILL LEARN IN THIS CHAPTER

What is sugar & why do we love it so much?

What are the “Mixed Messages” about sugar?

Where are sugar’s “Sneaky Hiding Places”?

What does sugar do to you?

Hide’N Seek! What Natural Sweeteners can you use and what is a “Sweet Trio”?

SUGAR LINGO Just to keep you in the loop, here are a few terms about sugar: Sugar = glucose + fructose Glucose = Glucose is easily broken down by all cells in the body and is the main fuel that our body uses for energy (although the preferred source is fat). The brain can use either glucose or ketones (from fat burning) as its main source of energy. Fructose = Fructose needs to be converted back to glucose in order for the body to use it for energy; however, it puts a strain on the liver and increases the risk of disease, especially when not paired with fibre.1 Enjoy whole foods including fruit, which does contain fructose, as it is paired with healthy nutrients including fibre as a part of healthy nutrition.

SUGAR 101

ugar, yes please! It’s easy to see why Maroon 5’s song “Sugar” is currently wildly popular, as everyone seems to need a little sweetness in their life. But what exactly is it? Sugar is a combination of glucose and fructose. Sugar does play a role in our bodies, providing quick sources of energy. However, most of us have too much and look for it in all the wrong places, like those addictive chocolate chip cookies, processed juices, and even pasta sauces. Our intake of sugar has become so high that our taste buds have become dulled to the natural sweetness of fruits and other whole foods. Presently, in order to feel satisfied, the majority of North Americans need sweets in processed forms to make them feel like they’ve had enough. Today, sugar has tiptoed its way into most of our foods. The average North American consumes about 400 calories of sugar daily, which translates to scooping up and eating a teaspoon of sugar 25 times every day.2 This is over 4 times the amount that we used take in before the modernization of food processing systems! According to the USDA, as of 2015, the average American consumes a wheelbarrow full (156 lbs.) of sugar per year and even more for kids and teens. No wonder we’re not losing weight! So, just by downshifting sugar and doing the math, you could easily lose a pound in just over a week, as well as be a lot healthier!

“The average North American consumes 25 teaspoons of sugar every day!”2

POWER FOODS 101

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WHY DO YOU LOVE SUGAR SO MUCH? Well, it does taste good, but it is also addictive, stimulating the same centers in the brain as other addictive substances like drugs, alcohol or salt.2 It promotes the release of your “Happy Hormone” serotonin. So if you’ve got a sugar addiction, work with me to “Kick Sugar to the Curb”!

“MIXED MESSAGES” SUGAR “Mixed Message” Sugar 1: Artificial Sweeteners Are Better For Me? Artificial sweeteners are very chemically processed. In addition, some studies suggest these actually raise your blood sugar and change the friendly bacteria in your digestive system.3 “Mixed Message” Sugar Truth = artificial sweeteners are not better for your health.

ARTIFICIAL SWEETENERS Technically “safe” according to the FDA, however, documented side effects include: weight gain, headaches, migraines, shrunken thymus glands (immune glands), impairment of liver and kidney function, and mood disorders.4,5 Artificial sweeteners include: aspartame, saccharine, sucralose and maltodextrin (very processed and comes from carbs like corn and potatoes).

“Mixed Message” Sugar 2: Organic Cane Sugar, Brown Sugar or Natural Sweeteners Are Better For Me? Organic means it has been grown without chemicals, but the key word is sugar. Sugar is sugar, including cane sugar. Brown sugar is actually white sugar with molasses added back into it. So the chemical reaction in the body is the same as sugar. Natural Sweeteners, like stevia (whole plant), pure maple syrup, and raw honey (non-vegan), are healthier options in terms of a lower glycemic index (GI), as they are paired with fibre and other nutrients. However, it is best to train your palate away from sweetness. When you eat anything sweet, it causes a rise in insulin; anytime insulin is elevated too frequently, you may develop insulin and leptin resistance, which leads to the increased risk of weight problems and lifestyle diseases, like diabetes, heart disease, and cancer.“Mixed Message” Sugar Truth = sugar is sugar. It is best to train your body away from craving sugar. As no one is perfect, if indulging, choose the lower GI & fructose natural sweetener options or whole foods.

“Mixed Message” Sugar 3: Fruit Has Sugar Should I Avoid That Too? Yes, fruit does contain sugar, including fructose, with some being lower in the glycemic index (GI) than others. However, each type of fruit also comes with healthy nutrients like fibre, antioxidants, vitamins, minerals and natural digestive enzymes to balance the sweet risks. So enjoy fruit in moderation and with balanced nutrition. “Mixed Message” Sugar Truth = fruit has lots of fibre & other nutrients, so enjoy balanced amounts.

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NOT ALL SWEETENERS ARE EQUAL Enjoy natural sweetness from whole foods ideally. “Power Sweeteners” are paired with fibre and nutrients to reduce the effects on your “Skinny Switch”, although it is best to train your body to become used to reduced sweets. “Powerless Sweeteners” are not good for your health.

“POWER SWEETENERS” Savour sweet hits with spices, extracts (i.e. pure vanilla), herbal teas, and cacao. If your sweet tooth is still present, then see my list of favourite natural sweetener options. Use natural sweeteners in moderation.

“POWERLESS SWEETENERS” “Powerless Sweeteners” include artificial sweeteners, zero calorie foods (hidden artificial sweeteners), sugar, fructose, HFCS (high fructose corn syrup), brown sugar, molasses, organic cane sugar, and agave (high fructose). Part of what makes white sugar so bad is the refining process. Sugarcane is a tropical grass with about 12-14% soluble sugars, and the rest is fibre and water. Multiple steps refine it so all the soluble fibre, vitamins, and minerals are stripped away, leaving an addictive, super sweet “Powerless Food”. In addition, a large amount of sugar comes from genetically modified sugar beets and corn.6 Corn, specifically its derivatives (corn syrup, corn oil, corn meal, corn starch, dextrose, HFCS, glucose, maltodextrin, and xanthan gum), is now the leading source of sugary products in America.

FRUCTOSE There are two types of fructose. First, “Natural Fructose”, which is found in whole foods and is paired with other nutrients such as protein, fibre, vitamins, and minerals. It is found in fruit, some root veggies, some grains, and honey. Then there is “Processed Fructose” which is not good for you. Most often, it is found as HFCS (high fructose corn syrup). It is 6x sweeter than sugar, cheaper and addictive. Fructose turns on your “Fat Switch and turns off your “Skinny Switch”7-10 by failing to suppress ghrelin, your “Hunger Hormone”. This causes you body to ignore leptin, your “I’m Full Hormone”. Fructose causes storage of fat in the liver, increasing the risk of elevated triglycerides, atherosclerosis, non-alcoholic fatty liver disease (NAFLD), and digestive upset.9-11 The latest nutritional research also suggests that it is not saturated fat that causes heart disease but too much sugar! Even more alarming, fructose is a preferred source of energy for cancer cells compared to glucose, increasing cancer growth!12

HOW MUCH SWEETENER CAN YOU HAVE? WHAT HAPPENS IF YOU HAVE TOO MUCH OF THESE “SUGAR BOMBS”? I refer to sources of “Powerless Sugar” as “Sugar Bombs” because they are like ticking time bombs in your body. There are more than 70 health concerns that are connected to added processed sugar and HFCS (high fructose corn syrup) consumption, including weight gain, inflammation, immune weakness, digestive imbalances, diabetes, cancer, heart disease, Alzheimer’s, poor brain development in children, lack of concentration, allergies, asthma, ADHD (attention deficit with hyperactivity disorder), hypoglycemia, mood swings, increased aging, and nutritional deficiencies, to name a few.7-16

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Weight & Sugar Did you know that drinking one soft drink per day or 10 teaspoons of sugar a day will cause you to gain 17 pounds a year? The body requires 1-2 teaspoons of sugar in the bloodstream at any one given time, but excess sugar can create serious health reactions. In order to protect you, the body turns any excess sugar into FAT! Sugar increases weight by creating metabolism blockers in the following areas: Meta-Block 1: Sugar causes “Inflammation”17 Meta-Block 2: Sugar causes “Addiction” in certain individuals by stimulating the pleasure reward pathway that releases opiates and dopamine, causing you to overeat.2 Meta-Block 3: Sugar, especially fructose, causes “Insulin Resistance” and increases insulin levels in the body, turning on your “Fat Switch”. This increases the deposition of fat in the fat cells and leads to that all too familiar troublesome “Belly Fat”.7-10 Meta-Block 4: Sugar, especially fructose, increases ghrelin, your “I’m Hungry Hormone” and causes your body to pay less attention to leptin, your “I’m Full Hormone” tricking your body into thinking you’re starving, promoting the need to eat and reducing your metabolism.7 If you want to lose weight, it’s important to ditch sugar in order to reduce inflammation, reset your appetite, insulin and leptin. The more sugar you eat, the stronger these Meta-Blocks are, and the more time that is required to reset these pathways. Be sure and avoid foods with added sugar, glucose, fructose, HFCS or artificial sweeteners.

Immunity & Sugar I had the opportunity to see lab tests before and after and was amazed, but not surprised, to see how sugar impacted immunity. In particular, eating or drinking 8 tablespoons of sugar, which is equal to 2.5-12 ounce cans of soda, can reduce the ability of white blood cells to kill germs by 40% within 30 minutes after consuming and may last for up to five hours.15

Cancer & Sugar Sugar causes a rise in insulin, stimulating the liver to release a hormone known as IGF-1 (Insulin-like Growth Factor).17 IGF-1 has an estrogen-like action in the body and promotes the formation of blood vessels in tumor cells, increasing cell growth.17,18 Cancer cells have eight times the receptors for IGF-1 as compared to healthy cells. Cancer uses sugar as a source of fuel as compared to healthy cells, which utilize oxygen. Other research suggests that 1.5 servings of sugary drinks a day may cause nine to fourteen-year-old girls to get their first menstrual periods 2.7 months earlier than girls who drink two or less sugary drinks a week. U.S. researchers note that for every year earlier on average that a woman starts her period, her risk of breast cancer may be increased by 5% , in her later years. Plant powered menus have been shown to reduce this risk along with the reduction of dietary sugars.19

WHAT HAPPENS IF YOU DON’T HAVE ENOUGH SUGAR? Although the body needs glucose and fructose from whole food forms, the body does not need processed sugar. So if you don’t have enough processed sugar, you gain your health!!!

HOW MUCH SWEETENER CAN YOU HAVE? Ideally, we don’t have any processed sugar in our diets, but that can be challenging because of the 600,000 food items sold in U.S. grocery stores, 80% have added sugar! A little indulgence here or there is okay as it’s important to enjoy life! When having sweets, enjoy with the “Sweet Trio” i.e. sweet, protein and fibre for the least glycemic and insulin rise. POWER FOODS 101

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SUGAR ALCOHOLS

SUGAR’S SNEAKY HIDING SPOTS! Look at the TOTAL AMOUNT OF SUGAR! How do you know how much sugar you are eating based on food labels? The TOTAL AMOUNT OF SUGAR is actually a combination of the amount of sugar naturally occurring, added refined sugar and the carbs (as carbs are converted to sugar) minus the fibre. The food industry will divide the amount of sugar up into different types of sugar (i.e. dextrose, maltose, lactose and organic evaporated cane juice) so that sugar doesn’t appear at the top of the list. So you have to add up all these forms of sugar to actually see the ingredients in pre-packaged food. In addition, just because it has the word organic, doesn’t make it healthy. POWER The best way to assess your total intake FOODS of sugar (including hidden sugar) is to take the total carbs minus the dietary fibre, and divide by 4 to get your total AMOUNT OF ACTUAL SUGAR IN FOODS carbs in teaspoons which converts to sugar, as there are 4 grams of sugar in a (TOTAL CARBOHYDRATES – DIETARY FIBRE) ÷ 4 = teaspoon. ACTUAL AMOUNT OF SUGAR IN TEASPOONS PER SERVING

TIP

Sugar Alcohols are FODMAPs (fermentable oligo-,di-mono-saccharides), which are carbs that are poorly absorbed in the small intestine. The reduction/elimination of these from the diet has been found to help irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID). Although they are low in the GI and fructose, I have put them in the “use with caution and avoid” section. They are known to cause digestive gas and upset, and most of you don’t need anything that increases gas, right?! FYI sugar alcohols end in “ol” i.e. xylitol, erythritol, malitol, mannitol, and sorbitol.

TOP 5 REASONS TO POWER SHIFT DOWN SUGAR 1. WEIGHT: Dietary fat isn’t the cause of being overweight. It’s the conversion of sugar to fat that is one of the main causes. People who consume sugar, consume about 25% more calories overall, increasing the “battle of the bulge”. 2. IMMUNITY: Sugar reduces your body’s immunity. 3. INFLAMMATION: Sugar is pro-inflammatory, increasing the risk of all lifestyle diseases, including type II diabetes, cardiovascular disease, and cancer.

SUGAR SNEAKY HIDING SPOTS!!!

4. HORMONE HAVOC: Sugar intake is linked to imbalances in hormones, such as insulin your “Fat Switch” and cortisol.

Both sugar and HFCS are added to nearly everything. “Low Fat” products and soft drinks are often the biggest sources of hidden sugar. One soft drink, fruit punch, sports/energy drink or Frappuccino (16 oz.), can have on average 10 tsp. (39 grams) of sugar per serving!!!. A one cup serving of yogurt can have 6 tsp. (24 grams); protein bars can have 5 tsp. (20 grams), and a chocolate glazed donut has 3 tsp. (12 grams) of added sugar. So you can see that some foods promoted as healthy, like protein bars, may not necessarily be hitting the mark. It’s important to know what sugar is called on food labels!!

5. LONGEVITY: People in areas of the world who live to be over 100 do not consume refined sugar.

41 SNEAKY NAMES FOR SUGAR!!!20 (1) Agave (low GI but high fructose) (2) Beet Sugar (3) Brown Sugar (4) Brown Rice Syrup (5) Cane Sugar (6) Cane Juice (7) Caramel (8) Corn Sweetener (9) Corn Syrup (10) Corn Syrup Solids (11) Demerara (12) Dextrin (13) Evaporated Cane Juice

(14) (15) (16) (17) (18) (19) (20) (21) ( 22) (23) (24)

Evaporated Cane Juice Solids Fruit-Juice Concentrates Glucomalt High Fructose Corn Syrup (HFCS) Invert Sugar Malt Sugar Molasses Palm Sugar Raw Sugar Refiner’s Syrup Sugar

There are many ways you can have your sweetness in your life, including from love! Top that with nature’s candies like berries, tarty sweet mangos, or caramel tasting dates and you’ve got it made. By setting aside sugar, your taste buds can reset to enjoy the natural sweetness that “Mother Nature” has left for us.

(25)-(31) Sugar Molecules Ending in “ose” (i.e. dextrose, fructose, crystalline fructose, glucose, lactose, maltose, sucrose) (32) Sorghum (33)-(37) Sugar Alcohols Ending in “ol” (i.e. xylitol, erythrotol, malitol, mannitol, sorbitol)(may all cause digestive stress) ( 38) Treacle (39) Turbinado Sugar (40) “White Stuff/White Foods” (white bread, white rice, white pasta)* (41) Whole Wheat *

*Although sugar is not on the nutritional labels, these break down into simple sugars too quickly! This includes whole wheat and other so-called “whole” foods that are in disguise. Commercially prepared “whole wheat” bread, for example, is most often white flour with whole wheat added only. Watch out for these in processed foods and even foods that we are led to believe to be completely healthy, like protein bars, protein powders, oatmeal, probiotic drinks, and yogurt! Also, don’t be fooled if the word “organic” is thrown in front of any of sugar alias, as organic doesn’t make it healthy.

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“FAST PASS” SUGAR

THINGS YOU HAVE NOW LEARNED

Sugar is glucose & fructose and it stimulates the same addictive centers as drugs.

“Mixed Messages Truth” Artificial sweeteners, organic sugar & brown sugar are not good for you! Fruit is good for you!

The “Sneaky Places” that sugar hides are in any processed foods! Watch your juices & sauces!

Sugar is like a ticking “Time Bomb” for your health being related to 70+ health concerns.

Hide’N Seek! Have healthier natural sweeteners in moderation. Think “Sweet Trio” having Sweets, Protein & Fibre together to reduce insulin rise!

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STEP 3- TRY DR JOËL’S FAVOURITE NATURAL SWEETENERS Here are some “Healthier Options” for natural sweeteners, keeping in mind that they are intended for occasional use. Research suggests anything that has a sweet taste will raise insulin turning on your “Fat Switch”, even when low in GI, GL, fructose or calories.21 The goal is not to switch sugar to another sweetener, but to train your taste buds to adjust to a less sweet taste. You will actually begin to enjoy the flavours that are present in our foods naturally. When using sweeteners, the following are better options to using sugar. You can also enjoy Sweet Hits: use spices (cinnamon, nutmeg), extracts (pure vanilla), rooibos tea, cacao nibs, cacao powder. NATURAL SWEETENERS Fresh Fruit

Stevia

STEP 1-CHOOSE YOUR SWEETNESS-DIAL Ideally avoid processed sugar. If you are consuming refined sugar, be sure and consume less than 8 tsp. (32 grams) a day for men, 4 tsp. (16 grams) a day for women, and less than 2-3 tsp. (8-12 grams) per day for kids.

STEP 2-SUMMARY & SHOPPING GUIDELNES READY

SET

ELIMINATE

SHOP

INCREASE

Shop for sweets in their most whole food form like cacao instead of milk chocolate.

Sweet Hits: Cinnamon, vanilla extract, cacao nibs, cacao powder

Sugar, brown sugar, molasses, organic cane sugar & agave (high fructose) Sugar = glucose + fructose Sugar is addictive “Mixed Messages”: 1. Artificial sweeteners are not good for you 2. Organic, Brown Sugar or Natural Sweeteners = Sugar, If indulging use Dr. Joël’s Favourite Sweeteners below. 3. Fruits contain fructose but have many other healthy nutrients so continue to enjoy. Fructose/HFCS (high fructose corn syrup) Sugars ending in “ose” (*dextrose, *glucose, lactose, maltose, sucrose)

Sugar alcohols (xylitol, erythrotol, malitol, mannitol, sorbitol)(digestive stress) “White Stuff” (white bread, pasta, cereals) See 41 “Sneaky Names For Sugar” FAST PASS! Enjoy naturally sweet teas like Rooibos, Orange Mandarin, and Lemon. Get creative! Think the “Sweet Trio”: sweet, protein & fibre paired all together to reduce the glycemic rise, insulin and turning on your “Fat Switch” on high. You’ll get all of that in berries or chocolate with almonds! Choose any packaged foods unsweetened and add natural sweeteners to taste, reducing the amount you use as your sweet cravings tone down.

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Maple Syrup

Fruit: Dates, Banana, Apples, Figs

Berries & Citrus: GI: 0-25 | Fructose : 0-20; Easy to use - just add to any dish! Whole food & low in sugar with fibre. Rich in vitamin C for your skin! Strawberries are my favourite natural sweetener!! Fresh/Dried plant is best. For Liquid Stevia: GI: 0 | Fructose: 0-low: A plant 10-15x sweeter than sugar. Available as a 2 drops = 1 tsp. sugar plant or minimally processed liquid 6 drops = 1 Tbsp. sugar (200x sweeter) Caution: powered versions 1 tsp. = 1 cup sugar may be highly processed. Look for higher Add 1/3- ½ cup of fruit puree to make steviosides if you find it tastes bitter. up for the volume & moisture of 1 cup of sugar. Can be heated. 1 cup = 1 cup sugar Confectioner’s sugar substitute: 1 cup coconut sugar + 1 Tbsp. arrowroot powder.

Maple syrup, pure (grade B): GI: 54 | Fructose 48% The darker, the less processed (grade B), and more health benefits as with honey.

¾ cup maple syrup and reduce liquid by 2-4 Tbsp. = 1 cup sugar

Low to moderate-high GI & fructose with fibre, vitamins, minerals, and antioxidants. Fresh fruits are best, as dried will be higher in fructose.

Chop them up for pockets of sweetness Dried: soak overnight, put in food processor + 1 Tbsp. soaking liquid & blend until paste like. Dried are higher in GI & fructose so enjoy in moderation.

Apple: GI: 38 | Fructose: 57%: High Dates (dried): GI:42 | Fructose: High Banana: GI: 62 | Fructose: 47%: High Figs (dried): GI: 87 |Fructose: High

C: Apples, dates, bananas, figs

*Maltodextrin, *xanthan gum (*all refined GMO corn)

COOK’S NOTES

Coconut Nectar or Sugar Coconut nectar & sugar: GI: 35 | Fructose 35-48% From sap of the coconut palm trees.

A: Fresh fruit: berries, citrus B: Stevia (whole plant or liquid); coconut nectar/sugar; maple syrup, pure (grade B); honey, (grade B); raw for all!

HEALTH NOTES

Special Note on Raw Honey: The Power Foods 101 plan is plant power based, and although honey is non-vegan, it comes with lots of other health benefits. Raw Honey

Honey, raw (non-vegan) (grade B): GI:30 | Fructose 49%; Choose raw, the darker the better e.g. Manuka (anti-microbial too) and grade B for the most natural antioxidants, enzymes, and nutrients. It has less impact on the GL than a banana. Keep in mind not to cook with it.

½-¾ cup honey = 1 cup sugar and reduce the wet ingredients by ¼ cup. Remember to keep it raw; don’t cook with it. Simply add it to dishes after cooking. Sweeter than sugar, and adds moisture

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STEP 4- YOUR 3 DAY SUGAR POWER SHIFT Focus on the elimination of processed sugar from your nutrition as strictly as you can for 3 days. Thereafter, focus on the 80% rule. “Eliminate” are common foods that contain refined sugar. “Healthier” are easy better for you choices of food that you can purchase or only take a few minutes to get ready. “Healthiest” are the advanced best choices of foods for metabolism and encourage you to get cooking! The highlighted recipes are those that you will find in Part III Recipes. PREP: POWER SHIFT YOUR KITCHEN! Read the labels on the packaged foods you normally have in your diet. Remove all the foods that have more than 4 grams of added processed sugar on the label (this is the hard one). Purchase berries, two sweeteners of choice (i.e. liquid stevia & coconut nectar) and purchase “Power Foods” to replace any that you have removed from your kitchen. Set a goal of being sugar-free for 3 days and a reward of what you’ll do when you get there! DAY 1: BREAKFAST Focus on eliminating where sugar hides in all of your food that you consume from breakfast to 12 noon ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Coffee with sugar

Coffee with stevia/coconut nectar

Green Tea

Juice

Water

Water with a slice of lemon

Chocolate Protein Shake (sugary)

Protein Shake unsweetened with berries

Revivelife™ Pink Power Smoothie add 3 Tbsp. of hemp seeds

Bagel or Cereal (sugary)

Steel Cut Oats with berries

Hempy Weeds’N Seeds

Snack: Muffin

Whole Grain Crackers (gluten & dairy free)

Veggies with Hummus

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photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

Congrats! You have now “Power Shifted” your breakfast and completed day 1! DAY 2: LUNCH Focus on eliminating where sugar hides in all of your foods that you consume for lunch to dinner ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Sandwich with luncheon meat (sugar!)

Salad with lean protein (without sugar in dressing)

Salad with beans/legumes

Soup (sugar in canned versions)

Soup without sugar (soups in Mason jars-usually low in sugar)

10 Minute Tuscan Soup

Pasta (sugar in sauce!)

Pasta with pasta sauce (without sugar)

Warrior Bowl

Snack: Granola Bar

Protein Bar (homemade with natural sweeteners)

Handful of Nuts/Seeds

Congrats! You have now “Power Shifted” your lunch and completed day 2!

DAY 3: DINNER Focus on eliminating where sugar hides in all of your foods that you consume from dinner to bedtime ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Steak, mashed potatoes & corn

Fish, sweet potatoes & salad

Stir fry with veggies & edamame

Coke

Soda water

Strawberry Spritzer

Cookie from health food store made with natural sweeteners

Green Tea Protein Balls

Chocolate Bar

Dark Chocolate

Almond milk with cacao powder & stevia

Congrats! You have now “Power Shifted” your dinner and completed day 3! Now you can enjoy the Power of 80, where you are following being sugar-free 80% of the time. Now go ahead and reward yourself with an activity! I’m going for massage. What about you?

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mins

STRAWBERRY SPRITZER - POWER FOOD: STRAWBERRIES INGREDIENTS

POWER FOOD: STRAWBERRIES “Nature’s Candy” Antioxidant, Brain Power, Heart Health & Digestion

Strawberries are truly one of “Nature’s Candies” thanks to their naturally sweet flavour. These treats are rich in the antioxidant anthocyanin, which can protect your skin from excess sun and all the chemicals in our environment. They’re great for your brain power, thanks to their high folate content. Folate helps to keep blood pumping to your “melon” by supporting cardiovascular health. This is especially important if you are using any arthritis medications (as they can deplete folate) or are thinking about fertility (to help the development of the baby’s nervous system). Strawberries

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also help to reduce inflammation, which lowers the risk for heart health concerns even more. These beauties contain more than *100% of your daily needs of collagen supporting vitamin C to beautify your skin in just one cup. The fibre that they boast also helps your digestive system stay on track! So sit down and relax with a bowl of strawberries whenever you get a chance. *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Coming up next: Spice It Up!

SERVES 2

2 cups water, OR 1 cup water & 1 cup soda water or *kombucha (for a “bubbly version”) ½ cup each: strawberries & raspberries 1 lemon, juice of 2 Tbsp. coconut nectar or favourite natural sweetener (or to taste) 2 cups of ice 3-4 sprigs of mint *Health Buzz: kombucha is fermented tea with a cider flavour that is perfect for this recipe and adds a great health boost. Kombucha (kom-BOO-cha) is a modern Power Food that is traditionally a handmade Chinese tea that is cultured for up to 30 days! During this time, magic happens! Essential nutrients including active enzymes, probiotics, amino acids, antioxidants and polyphenols appear. A wondderfully restorative beverage to support your digestive system, energy, weight, digestion, immunity, anti-inflammatory pathways , detoxification wellness and happy hormones all at once! You can purchase it at your health food store or visit www. drjoel.ca for recipes on how to make it!

SERVING SIZE: 2 CUPS

DIRECTIONS 1. Place 1 cup of the water, strawberries and raspberries in a medium saucepan over medium heat. Bring to a boil, turn heat off, cover the pan with the lid and remove from the heat. Set aside and let steep for 10 minutes. 2. Combine the remaining water, lemon juice and nectar in a pitcher. 3. Once steeped, muddle the berries in the pot with the back of a wooden spoon to let the juices infuse into the water. Strain the mixture into the pitcher with a fine mesh sieve to catch all the seeds. 4. Chill in the refrigerator for an hour OR add ice, mint and serve! Cook’s Note: for the soda water or kombucha version skip step 1, just muddle the berries in the soda water or kombucha, strain, then add the rest of the ingredients and voila!

his refreshing cooler is made to be enjoyed with family or friends. It can remind you of sitting on a porch in the summer breeze with nothing to do but enjoy the sun. A great alternative to sodas and the good news is that you manage the natural sweetness; you can forego it for a natural pucker of tartness or add more or less depending on your mood. Strawberries are delightfully rich in restorative vitamin C to help your energy and detoxification, just what the doctor ordered!

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PART II THE 3 DAY POWER SHIFT PLAN

CHAPTER 7

SALT… SPICE IT UP! “Nourish your body and it will nourish you.”

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~ dr. joël

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THINGS YOU WILL LEARN IN THIS CHAPTER

What is salt & why do you need it?

What are the “Mixed Messages” about salt?

Where are salts “Sneaky Hiding Places”?

dr. joël

SALT: 5 KEY POWER ACTIONS!

What are the risks of excess salt?

Hide’N Seek! What are the foods that you can use instead of processed salt?

1. WATER & FLUID BALANCE...Reduction of Cellulite! 2. HEART HEALTH…Blood Pressure Regulation & Support of Regular Heart Beat (electro-chemical reactions) 3. BLOOD SUGAR...Proper mineral balance helps to decrease your “Fat Switch” by increasing insulin sensitivity. 4. PH BALANCE...It is alkalizing, reducing acidity that increases inflammation

SALT LINGO Just to keep you in the loop, here are a few terms relating to salt. Salt: 86% sodium chloride and 14% other trace minerals. Sea Salt: All salt is sea salt, although the term sea salt is most often used to define the type of salt that is minimally processed. Common forms are Celtic and Hawaiian. Sodium: The mineral that, in excess, has been linked to heart disease. However, more recent evidence suggests that a low-sodium diet does not reduce high blood pressure or reduce the risk of heart disease. The right amount of sodium is needed in our bodies. Table Salt: Processed salt which is 97% Sodium Chloride (NaCl).

SALT 101

alt’N Pepper sits on almost every person’s kitchen table to “Spice It Up!” Did you know that salt was so valuable at one time that it was actually used as a currency (legal tender) in many parts of the world?1

What exactly is salt? There are two types of salt: naturally occurring sea salt and processed salt. Naturally occurring sea salt is primarily sodium chloride (NaCl) (86% – with 40% sodium and 60% chloride) and important trace minerals, while processed salt is 97% sodium chloride, which means less important trace minerals are present. Although salt has been given a “bad rap”, this “bad rap” is actually associated with processed salt. Did you know that you actually need sodium to produce energy? Sodium and potassium are both needed to fuel your energy producing pumps called sodium/potassium pumps. Sodium and potassium levels are primarily controlled by hormones released by the adrenal glands. Thus, naturally occurring sea salt, when consumed in the right amounts, especially when combined with water, supports every function that you can think of including energy production, hormonal health, and chemical and electrical processes in the body.2-6 Many foods contain small amounts of sodium naturally, but most of the sodium that we consume comes from the salt added to food.

5. ADRENAL & THYROID GLAND...Supports improved stress response, hormones and metabolism. OTHER...Digestion (enzymes); Nerve Function; Muscle Tone; Structure & Transportation of Nutrients; and Bone Health (25% of the body’s salt is in the bones. If sodium & trace minerals are deficient in the body, it will pull it from the bones).

WHY YOU CRAVE SALT Research shows that eating salt, like sugar, triggers the release of dopamine, the neurotransmitter associated with the brain’s pleasure centre.7 This is the same area that is triggered with addictive drugs, cigarettes and alcohol. Cravings will tend to be more prominent during or after times of long term stress. This is because the adrenal gland, which is stimulated during times of stress, produces a hormone called aldosterone that controls the ability to hold on to salt (sodium, more specifically). When you are depleted, less aldosterone is produced. In order to keep sodium levels stable for energy production, you will then crave more salt in an effort to re-stabilize the body. The solution? Exercise also stimulates the same centre in the brain, helping you reduce your desire for the other white stuff! If your energy is lower after exercise however, see healthcare care team for an adrenal supporting plan.

“MIXED MESSAGE” SALT “Mixed Message” Salt: You Need To Reduce Your Salt Intake Although most of you have heard the “Salt Mixed Message” “reduce your salt intake” a lot in the media, there’s more to the story. In fact, as you can see we do need some salt.2-6 However, we do tend to get too much processed salt. Mixed Message Salt Truth = eliminate processed salt & include some power sea salt.

NOT ALL SALT IS EQUAL All salt is not created equally nor does it have the same impact on your health. “Power Salt” (sea salt) or natural, unprocessed salt, is good for you in moderation and essential for many biochemical pathways, including healing, while “Powerless Salt” is not good for you, promoting inflammation.

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“POWER SALT”

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High Blood Pressure & Salt… Take It with a Grain of Salt!

If you’ve ever used naturally sun-dried sea salt, you’ll see that it tends to be grey or beautiful pink, more powdery and very flavourful. Sea salt has virtually the same sodium content as table salt, however, it also has organic, naturally occurring essential minerals like iodine which is needed for fat metabolism, thyroid function, the formation of sex hormones, mental development, and muscle function.8,9 Sea salt also provides chloride which works with sodium and potassium to regulate pH in the blood and the flow of fluids across cell membranes.10 Chloride is needed for optimal brain health and it is also a part of HCL (hydrochloric acid) which is important to help us with the digestion of protein.10 Carb digestion is promoted with chloride as it activates the enzyme needed in this process.

Although it is true that reducing sodium can lower blood pressure, we may not be giving salt a fair shake. In fact, a number of studies found that BMI (body mass index, a marker of weight) and deficiency of minerals such as calcium and magnesium, not salt consumption, were key factors related to high blood pressure and found no strong evidence that cutting salt intake reduces the risk for heart attacks, strokes or even death.19-21 Other risk factors may also include fructose intake, which produces uric acid which then increases blood pressure. A low sodium diet has been shown to possibly increase your risk of death from heart disease.22

Celtic sea salt is most readily available. It has 80 trace minerals and 14% of it is composed of macrominerals. This gift from “Mother Nature” has about 84% sodium chloride, 16% naturally-occurring trace minerals including silicon, phosphorus and vanadium.

Excess sodium has been found to increase the thickening of aging arterial walls, which causes arterial stiffening and reduces production of a compound called NO (nitric oxide).23 The reduction of NO increases free radical production which may increase the risk of heart health concerns, cancer and aging. Research suggests that arterial stiffness can be reduced in as little as 4 weeks with the reduction of excess sodium, especially from processed table salt.23

“POWERLESS SALT” Processed table salt comes from sea salt originally, but then the food industry processes it. Manufacturers strip the sea salt of its naturally occurring minerals, then they use a number of additives (including aluminum (aluminosilicate), ferrocyanide and potentially fluoride) to dry it, making it easier to flow through machinery and sprinkle from our salt POWER shakers.11,12 Salt is then heated to dry it further at temperatures above 1200°F. FOODS This excessive heat alters its chemical structure.11,12 Next, the previously SALT removed iodine is added back with potassium iodide in potentially harmful “Power Salt” = Sea Salt (minimally processed) amounts.11,12 The salt is then stabilized “Powerless Salt” = Table Salt (processed) with dextrose (a corn sugar), making it turn purple.11,12 Lastly, it is bleached white.11,12 This gives you your table salt that is 97.5% sodium chloride and 2.5% man-made chemicals, such as moisture absorbents and flow agents.11,12 So you may want to pass on the “pass the salt”, next time you’re at the dinner table!

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HOW MUCH SALT DO YOU NEED? WHAT HAPPENS IF YOU HAVE TOO MUCH SALT? So what happens if we have too much salt? Keep in mind that the majority of the studies done on sodium consumption use table salt in the research without making the distinction between chemically created table salt and natural forms containing trace minerals. Too much of anything, however, is not a good thing. Excess salt intake is related to increased water retention and overall swelling (although the right amount of naturally occurring sea salt can help water retention). Thus eating too much table salt may contribute to hypertension (mildly), heart health, cancer, aging, weight, diabetes, osteoporosis, arthritis, gout, kidney and gall bladder stones, and cellulite.13-18

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Heart Disease, Cancer, Aging & Salt

Weight & Salt Did you know that excess salt, although it has zero calories, can make you gain weight? Salt also affects insulin. Eating too much salt changes how your body makes and metabolizes fat. Studies show that a high salt diet can boost the production of insulin, your hormone that tells the body to store fat.24 Thus, the more insulin you have, the more fat that you store and the more you can gain weight. So the take home message is both not enough and too much sodium can cause problems. It is important to reduce refined salt but do include some sea salt in your menu for optimal health. A word of caution! Most salty foods are also high in calories and lower in nutrient density or the PFI (Power Food Index) causing you to gain weight. By increasing “Power Foods”, you can halt your cravings including for salt. However, if you need to indulge, take the time to read your labels and choose the lower sodium content options. So pass the herbs, garlic and ginger to flavour it up!

WHAT HAPPENS IF YOU DON’T HAVE ENOUGH SALT? As we have learned, if you don’t have enough salt (and minerals) you can have water and fluid imbalances, low or high blood pressure, irregular heartbeat, reduced transportation of your nutrients, imbalances in pH, adrenal gland fatigue, weakened enzyme balance, kidney stones, gall bladder problems, gout, “brain fog”, blood sugar imbalances, problems with nerve transmission and faulty contraction and relaxation of muscles.2-6

HOW MUCH SALT DO YOU NEED? Generally keep your intake of sea salt to a sprinkle here or there and less than ¾ of a teaspoon per day.

SALT’S “SNEAKY HIDING SPOTS” : THE SALTY SIX About 80% of the sodium in our diets comes from pre-made crackers, cookies, cereals, canned products, soups, frozen dinners, snacks, pasta sauces and condiments.25 Then there’s fast food and restaurants on top of that. POWER FOODS 101

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THE “SALTY SIX”25

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STEP 2-SUMMARY & SHOPPING GUIDE

1. Sandwiches (bread, cold cuts, processed cheese, condiments; up to 1500 mg) 2. Canned Soups (1 can; up to 940 mg) 3. Pizza (1 slice; up to 760 mg)

READY

SET

ELIMINATE

SHOP

INCREASE

“Mixed Message Truth”: Eliminate processed table salt & include some natural sea salt.

4. Poultry (3 oz. chicken nuggets; 600 mg) 5. Cold Cuts & Cured Meats (2 slices; up to 578 mg) 6. Breads & Rolls (1 slice/piece can have up to 230 mg) Others: Baking Soda (1 tsp.; 1200 mg sodium), Canned Foods, Cereals, Cheese, Condiments, Drinks, Instant Oats, Pancake Syrup, Pudding

TOP 5 REASONS TO POWER SHIFT DOWN EXCESS SALT

Table Salt (refined) Watch for the “Salty Six”: sandwiches, canned soups, pizza, cold cuts/cured meats, breads & rolls and others (canned foods, cereals, cheese, condiments, drinks, instant oats, pancake syrup & pudding)

2. WEIGHT: Excess salt and processed salt increases insulin resistance causing more blood sugar imbalances speeding up the fat deposition. 3. BONE DENSITY: Excess salt and processed salt increases the risk of osteoporosis by increasing the elimination of calcium. 4. LONGEVITY: People who live long lives traditionally use natural forms of sea salt in moderation. 5. SWELLING: You’ll feel less swollen!!!

FAST PASS! Enjoy garlic, ginger, basil, cilantro, dill and many more herbs!

STEP 3- TRY DR JOËL’S FAVOURITE POWER SALT OPTIONS… SPICE IT UP! When using salt, the following are better options than using table salt. With current research, the selected list has been chosen with whole foods and higher nutrition in mind.

THINGS YOU HAVE NOW LEARNED Salt is sodium chloride which you need for water balance & adrenal gland health.

“Mixed Message Truth” Eliminate processed table salt & consume sea salt in moderation.

The “Sneaky Places” that salt hides are in any processed foods! Watch your condiments!

Too much processed salt increases heart disease and weight (insulin), and decreases bone density and longevity.

Easy to use - just add to any dish!

Coconut Liquid Aminos

1 tsp. = 113 mg of sodium 65% less sodium than soy sauce, gluten free, nonGMO, no MSG, Vegan, low GI, 17 amino acids (2-14x) more than soy), minerals, vitamins and has a nearly neutral pH.

Use as you would soy sauce in stir fries, salad dressings and any other meals.

Miso

1 tsp. = 227 mg of sodium Fermented soy bean paste that is rich in enzymes, protein, lecithin, linoleic acid and B12. It is only 8-14% salt.

Can be used in soups, sauces, and curries to give them a delightful earthy taste

1 tsp. = 105 mg of sodium Minerals in easy absorbable form: colloidal & chelated. Sea Veggie is dried & milled with nothing added or removed. Rich in iodine, fucoidans, antioxidants and alginates for optimal metabolism and health.

Gives your food a natural dash of sea salt which is present in the kelp. Earthy flavour. Use as you would salt.

1 tsp. = 2300 mg of sodium Sea salts have the same amount of sodium as table salt, without the processing and with 80 mineral elements that are beneficial to the body.

Use as you would table salt. Store in a sealed glass container & use a spoon to sprinkle, keeping it to under ¾ of a teaspoon a day.

Kelp or Sea Veggie Granules/ ”Sprinkles”

STEP 1-CHOOSE YOUR SALT-DIAL Consume less than ¾ of a teaspoon of salt OR 1500 mg of sodium a day (note: 1 tsp. salt = 2300 mg of sodium).

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COOK’S NOTES

Any and all add a healthy touch of extra taste. Try garlic, ginger, basil, oregano, marjoram, rosemary, thyme (fresh if you can!)

Hide’N Seek! Enjoy natural ways to “Spice It Up!” with garlic, herbs, spices, coconut liquid aminos, miso, kelp & sea salt.

HEALTH NOTES

Herbs & Spices

”FAST PASS” SALT

Garlic! Herbs & spices, coconut liquid aminos, miso (soy), kelp granules & sea salt (Celtic or Hawaiian)

Salt Cravings? Be sure and get more rest as you will tend to crave salt when your adrenals are “tired” and for a healthier salt “craving fix” try Cucumbers/Radishes with a pinch of Sea Salt or Olives!

NATURAL SALT ALTERNATIVES

Salt is primarily sodium chloride which is needed for water balance, transportation of nutrients, pH and your heart and adrenal gland.

Excess Salt Increases: Blood pressure mildly, cancer, heart disease & weight (salt increases insulin)

1. HEART DISEASE: Excess and refined salt does increase blood pressure marginally and it reduces NO (nitric oxide) which causes more stiffness in the arteries, increasing the risk of cancer and speeding up the aging process.

Shop for fresh flavour enhancers!

Sea Salt e.g. Celtic or Hawaiian Red

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20 OF MY FAVOURITE HERBS & SPICES TO SPICE IT UP! HERB/SPICE

HEALTH NOTES

Basil

Helps reduce spasms, pain, inflammation, ulcers and blood pressure. Compliments oregano.

Bay Leaf

Assists ailments of the kidney, liver, stomach and can be applied topically to insect stings. A must for soups and stews.

Celery Seed

Antiseptic properties.

Chili

Antimicrobial, anticoagulant, and anti-inflammatory properties. Opens sinuses.

Cinnamon

Antimicrobial and anticlotting. Helps balance blood sugar & “warming” for those with low energy. Baking and curries.

Cumin

High in iron and aids digestion. Essential for Mexican dishes.

Dill Weed

Aids digestion and colic in infants.

Garlic

Promotes cardiovascular health, adds a savoury note to any dish.

Lemongrass

Calms nervous system, insomnia, stress and acts as a mild insect repellent.

Nutmeg

Aids digestion and blood pressure. Gives dishes a kick.

Oregano

Assists blood sugar regulation and immunity. Rub between palms before adding to release more taste.

Paprika

Antimicrobial, promotes healthy circulation and a digestive aide.

Parsley

Antioxidant protection, it counters anaemia, is a traditional diuretic and may help kidney function and gout. It is also a good source of folate and vitamin C. Good for adding colour. Mild taste blending easily with any dish.

Rosemary

Promotes circulation, healthy liver and reduces joint pain. Poultry basic.

Saffron

Promotes a healthy mood and may reduce the risk of cancer. Truly worth the expense. A little goes a long way.

Sage

Aids digestion and sore throats. A must for poultry.

Tarragon

Used for toothaches and pain. Good with seafood and poultry.

Thyme

Helps chest and respiratory concerns. Good with meat and poultry.

Whole Peppercorns

Improves digestion. Recommend grinding for more flavour.

STEP 4 - BEGIN YOUR SALT 3 DAY POWER SHIFT Focus on the elimination of processed salt from your nutrition as strictly as you can for 3 days. Thereafter, focus on the 80% rule. “Eliminate” are common foods that contain refined salt. “Healthier” are easy, better for you choices of food that you can purchase or only take a few minutes to get ready. “Healthiest” are the advanced best choices of foods for metabolism and encourage you to get cooking! The highlighted recipes are those that you will find in Part III Recipes.

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PREP: POWER SHIFT YOUR KITCHEN! Read the labels on the packaged foods you normally have in your diet. Remove all the foods that have more than 400 mg of sodium on the label (checking to see if the serving size makes sense as sometimes the serving size is very small) Purchase garlic and 2 other salt alternatives of choice. Set a goal of having less than 1500 mg of sodium or ¾ teaspoon of sea salt for 3 days and a reward of what you’ll do when you get there! DAY 1: BREAKFAST Focus on eliminating where salt hides in all of your food that you consume from breakfast to 12 noon. ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

V-8 Juice

Smoothie

Veggie Smoothie

Scrambled Eggs, Bacon, Hash Browns

Boiled or Poached Egg, Lean Protein, Baked Hash Browns with Garlic and Rosemary

Chickpea Scramble

Whole Grain Crackers (gluten & Veggies with Hummus dairy-free) (low sodium) with nut butter Congrats! You have now “Power Shifted” your breakfast and completed day 1!

Snack: Cheese & Crackers (both lots of salt!)

DAY 2: LUNCH Focus on eliminating where salt hides in all of your foods that you consume from lunch to dinner ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Sandwich with luncheon meat (salt!)

Quinoa Salad with Lean Protein (caution salad dressings & seasonings)

Kale Salad with 3 Tbsp. Hemp Seeds (caution croutons!!) with Lemon Garlic Dressing

Ramen Noodle Soup

Soup with low sodium (soups in Mason jars-usually low in salt)

Garlic Lentil Soup!!!

Snack: Banana Loaf (salt in baking soda/powder 1 tsp. = 1200 mg!!)

Smoothie with banana and nut butter, raw

Banana with a handful of nuts/seeds that are raw

Congrats! You have now “Power Shifted” your lunch and completed day 2! DAY 3: DINNER Focus on eliminating where salt hides in all of your foods that you consume from dinner to bedtime ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Chili from restaurant

Chili from grocery/health food store that is low sodium

Thyme Roasted Mushroom Chili

Stir fry with soy sauce (lots of salt!!)

Stir fry with low sodium soy sauce, raw

Stir-fry with Coconut Aminos, raw

Pizza

Pizza low in sodium

Cauliflower Pizza

Snack: Chips

Baked Chips, low sodium

Chips Ahoy! Kale Chips

Congrats! You have now “Power Shifted” your dinner and completed day 3! Now you can enjoy the Power of 80, where you are following keeping your sodium to less than 1500 mg or ¾ tsp. of sea salt per day, 80% of the time. Now go ahead and reward yourself with an activity! I’m going for a walk in the woods with my dog Lola. What about you? POWER FOODS 101

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photo: shutterstock.com, design: cuativemedia.com

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

30 mins

GARLIC LENTIL SOUP

- POWER FOOD: GARLIC INGREDIENTS

POWER FOOD: “GARLIC KISS” “Nature’s Detoxifier” Antioxidant, Immunity, Anti-Cancer, Athletic Performance

SERVES 4

4¼ cup vegetable stock (low sodium & gluten-free), divided 1 large onion, rough chopped 2 cloves+ of garlic, minced 1 Tbsp. ginger, minced 2 Tbsp. curry powder ½ tsp. chili pepper flakes 1-14 oz. can coconut milk, full fat 1 cup tomatoes, diced

“G

arlic Kiss” is what I like to call garlic because it’s a food that is going to keep you kissing longer and stronger! Rich in antioxidants, manganese for your energy, vitamin B6 for your hormones and vitamin C for immunity, this food medicine is where it’s at! Garlic is a part of the allium family of foods, which also includes onions, leeks and scallions, that show powerful anti-cancer properties in Dr. Béliveau’s Research Trials (Chapter 1 Power Foods).26 In fact, along with the cruciferous family of veggies (cabbage, broccoli, kale, etc.) they came out on top! Garlic was actually given to athletes in the

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DIRECTIONS 1. Place ¼ cup of the stock in a large stockpot on medium heat. Add the onions, garlic, ginger, curry and chili, and “healthy sauté” (see page 132 for more information) until the onions are translucent, which usually takes a few minutes. 2. Add the remaining stock, coconut milk, tomatoes, lentils, and lemon juice. Cover and bring to a boil then turn heat down to low and simmer for 20 minutes or until the lentils are very tender. Season with sea salt and pepper to taste. Enjoy as-is or puree in a food processor or blender until smooth. 3. Garnish with lemon slices and mint just before serving.

1½ cups red lentils (soaked overnight)

early Olympics to help their endurance and performance due to its ability to reduce fatigue and enhance stamina. This makes sense from what we know about garlic’s ability to improve circulation and heart health. Garlic, along with other cruciferous veggies, is one of nature’s natural detoxifiers, including the ability to reduce the effects of heavy metals on the body. Lastly, did you know that garlic is a fat burning enhancer? Garlic helps to reduce blood sugar and dials down your “Fat Switch”, insulin.27 Coming up next: all you need to know about “Skinny Fats!”

1 lemon, juice of sea salt & pepper to taste 1 lemon, sliced to garnish 4 sprigs of mint to garnish

SERVING SIZE: 2 CUPS

his recipe is a meal in a bowl. For a heartier version, serve on top of brown rice or quinoa. To get your veggies, toss in some veggies you have in your fridge, like broccoli, carrots and peppers. Garlic is a perfect pairing to any dish and gives a burst of flavour, which helps reduce the amount of salt that you need! Not only that, but garlic is one of the most powerful anti-cancer and immune enhancing foods around. Great medicine in a bowl!

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“From a small seed a mighty trunk may grow.” ~ Aeschylus

dr. joël

PART II THE 3 DAY POWER SHIFT PLAN

CHAPTER 8

SKINNY FATS photo: shutterstock, design: evergreenalauddin@gmail.com

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THINGS YOU WILL LEARN IN THIS CHAPTER

Why not to fear fats!

What are the “Mixed Messages” about fats?

What is one of the most powerful ways to reduce inflammation?

How much fat do you need?

Hide’N Seek! Where are the foods with “Skinny Fats”?

FAT LINGO Just to keep you in the loop, here are a few terms relating to fat. FYI fat is generally the largest section to cover in nutrition and has also been the most misunderstood, so once you learn about this, everything else will be easy! Essential Fatty Acids (EFAs) : “Good Fats” that we need to eat as our body does not make them. The two most common are the omega-3 and the omega-6 fatty acids. High Density Lipoprotein (HDL): “Good Cholesterol” Highly Unsaturated Fatty Acids (HUFAs): “Good Fats” that are omega fatty acids which include ALA, EPA and DHA. These are what you’ll see on omega oil supplement labels. They provide fluidity to cell membranes and are “anti-sticky” as compared to saturated fats. Hydrogenated: Processed saturated fat that is “Bad Fat”. Low Density Lipoprotein (LDL): There are two types: Small Dense LDL “Bad Cholesterol” and Large LDL which is NOT “Bad Cholesterol”. Monounsaturated Fatty Acids (MUFAs): “Good Fats” that are unsaturated which include olive oil and avocados. Polyunsaturated Fatty Acids (PUFAs): “Good Fats” that are unsaturated which include the omega fatty acids (omega 3,6,9). Sources are chia seeds, flax seeds and fish. Saturated Fatty Acids (SAFAs): Fats historically linked to heart disease.There are two types: processed saturated fat (e.g. shortening) is “Bad Fat” increasing heart disease and whole food fat (e.g. coconut oil) which is “Good Fat” and not linked to increasing heart disease. Saturated fats tend to be more “sticky” as compared to the omega fatty acids. Most often solid at room temperature and stable with heat compared to unsaturated fats. Trans-fats: Processed PUFAs that are “Bad Fats” Triglycerides (TGs): The main type of fat found in our bodies and in food. Elevated TGs are linked to heart disease. TGs do not come from the diet but from excess carbs and sugars that you eat. Unsaturated Fatty Acids (USFAs): Fats made of mono and poly-unsaturated fatty acids. Unsaturated fats such as flax oil tend to be liquid at room temperature and more sensitive to heat compared to saturated fats. Can be “Good” e.g. flax oil or “Bad” e.g. trans-fats or processed vegetable oils. Vegetable Oils: Includes canola, corn, safflower, sunflower, soy that are most often very processed and high in GMOs. Note: the least commonly recognized name/abbreviation has been put in brackets for ease and clarity.

dr. joël

FATS 101

ats…what’s the skinny? Fats are one of the foundations of healthy nutrition. They are important in helping to REDUCE INFLAMMATION along with being your bodies preferred source of ENERGY! They also help to balanced hormones which are the foundation to healthy skin and hair, giving you your gorgeous GLOW! FATS 5 KEY SKINNY ACTIONS 1. ENERGY...Fat is our body’s preferred source of energy & stored energy for our heart. 2. BURNS FAT...Promotes burning fat and reduces fat storage. 3. CRAVINGS...Slows down absorption, so that we are not hungry longer (increases leptin, your “I’m Full Hormone”) 4. HORMONE BALANCE...Cholesterol plays important roles in our health including being the back bone of hormones. Omega-3 and Omega-6 fatty acids also play a key role in hormone balance. 5. ANTI-INFLAMMATORY...Omega-3 fatty acids reduce inflammation & increase fat burn by increasing PPARs, the “Masters of Fat Burning”. OTHER SKINNY ACTIONS OF FAT...Increases absorption of fat-soluble vitamins A, D, E & K and minerals; free radical protection; immune function; heart health; cell membranes; nerve transmission; hair, skin & nails and brain function.

Your brain is 60% fat!!! Thus, the fat that you eat strongly influences your ability to “shine” at work, remember where your keys are and think quickly! Some nutritional anthropologists believe that the human brain would not have developed as it did without access to high levels of DHA (a type of fat). Just two generations of high omega-6 and low omega-3 fats can lead to profound changes in brain size and function1,2.

3 “MIXED MESSAGES” FAT There are three major “Mixed Messages” related to fat. “Mixed Message” Fat 1: Low Fat & Cholesterol Free Are Better For You?

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The “Low Fat & Cholesterol Free” Craze began with a study published in the March 1984 TIME magazine with the headline “Hold the Eggs and Butter”. The research and the article suggested that cholesterol was directly linked to heart disease, and the reduction of dietary cholesterol could significantly reduce the incidence of fatal heart attacks.3 The problem is that in switching to low fat and cholesterol free foods, we increased high starch, high sugar and very processed forms of fat like egg replacers and margarine. What was the result? The obesity rates for Americans doubled during the last 20 years.4,5 “Mixed Message” Fat Truth = low fat and cholesterol free does not reduce weight or heart health concerns. We need both the right amount of healthy fat and cholesterol.

THE TRUTH ABOUT CHOLESTEROL! There’s been a lot of focus over the years on cholesterol being the “Bad Guy”. As with anything, your cholesterol is about balance. It is true that cholesterol is one of the factors related to heart disease. However, not all cholesterol is the same. It is “Processed Cholesterol” which becomes “Oxidized” that is related to heart disease.6 “Oxidized Cholesterol” can be found in processed foods, such as powdered eggs, powdered milk and meat and fats that have been heated at high temperatures as fats are sensitive to heat, light and oxygen. 3 Reasons You Need Cholesterol That You May Not Know! 7-9

dr. joël

My cholesterol is high on my blood work which means that I should stop eating foods with cholesterol for heart health, right?

POWER

FOODS

TIP

THE TRUTH ABOUT CHOLESTEROL Saturated fat mildly raises large LDL cholesterol and is NOT a major contributor to heart disease.12 The key factors that are related to CVD are: processed food, oxidized cholesterol (foods cooked at high temperatures), processed vegetable oils, obesity, inflammation, excess carbs, sugar, trans-fats, sedentary lifestyle, smoking and emotional stress.

Actually, 80% of cholesterol is made by your body, while only 20% comes from food. Your body will also reduce this production when higher dietary sources are present. Just continue to avoid processed & commercially prepared animal products for heart health. Enjoy healthy sources of cholesterol, such as coconut oil, breast milk for babies and plant-based foods like your veggies. In fact, “high cholesterol” on blood work does mean that you are at risk for heart disease. However, it is NOT the cholesterol that is the CAUSE it is actually acting as an ANTIOXIDANT and is the RESPONSE to try and HEAL the damage that is present with heart disease.

1. Digestion: Cholesterol is involved in bile which digests fats and protects the intestinal lining. 2. Your Mood: Cholesterol plays a role in the functioning of serotonin and is the backbone of cortisol, a stress hormone. 3. Antioxidant: Cholesterol is an antioxidant that protects you from cancer and heart disease. Other actions include: Energy, Cell Walls, Nerves & Vitamin D.

CHOLESTEROL THEORY HEART DISEASE

HEART DISEASE

VS.

CHOLESTEROL

ENERGY Cell walls & Nerve Cell Insulation Testosterone, Progesterone, Estrogen, Cortisone, Serotonin Bile, Vitamin D Memory, Heals Damaged Tissue

“Mixed Message” Fat 2: Doesn’t Eating Saturated Fat and High Cholesterol Raise My Cholesterol? Saturated Fats have been named the “Bad Guy” for many years based on the myth that saturated fat raises cholesterol and causes heart disease and stroke, which has become known as the “Lipid Hypothesis”. There are two types of LDL cholesterol. Small Dense LDL that are actually the “Bad Guys” as they can easily penetrate the arterial wall increasing the risk of CVD (cardiovascular disease) while Large LDL are large and fluffy are NOT associated with elevated risk of heart disease.10-13 “Mixed Message” Fat Truth = saturated dietary fats increase Large LDL and are not a major contributor to heart disease.14,17

4 REASONS TO NOT FEAR *HEALTHY SATURATED FATS 1. HEART HEALTH: During the time that heart disease increased, the consumption of saturated fats did not increase while the consumption of processed vegetable oils and sugar did, suggesting a correlation.21,22 Healthy saturated fats support heart health.22,23 2. IMMUNITY: ANTI-MICROBIAL: Saturated fats (short & medium-chain) like coconut oil have antimicrobial action.24 3. BONE HEALTH: Saturated fats help to incorporate calcium into your bones.25 4. ANTI-INFLAMMATIORY: They increase the omega-3 fatty acid stores in the body and protect your liver from toxins such as alcohol and medications26,27 which helps to reduce inflammation. A SPECIAL NOTE ON KIDS: Babies and children need saturated fat and cholesterol, which are present in breast milk, for the growth and development of the brain.29 Infant formulas are low in saturated fats and soy formulas have no cholesterol. I advise working with your healthcare team, who are knowledgeable about the benefits of healthy fats for your child’s development, if you need another option to breast milk. *Healthy Saturated Fats from non-commercially or processed sources.

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DOESN’T FAT MAKE YOU FAT? Most fat in our bodies and the food that we eat is in the form of triglycerides (TG). Elevated TGs in the blood have been linked to heart disease. These TGs, however, do not come directly from the dietary fat but from the carbs, in particular, the refined sugar and white flour in processed foods. So the fat in the donuts doesn’t cause you to get fat, it’s the sugar and white flour in the donut and foods like it that do!

FAT MIXED MESSAGES

HEART HEALTH AROUND THE WORLD When we look globally at different menus and longevity, many cultures have enjoyed healthy fats without having an issue with heart disease. Examples include Eskimos, who eat liberal amounts of animal fats from fish and marine animals. Japanese, who have the longest life span of any nation in the world, eat few dairy fats, moderate animal fats but yet have a high amount of dietary cholesterol. Then there is the *“French Paradox” where people in France enjoy lots of saturated fats. What these cultures all have in common is that their native way of eating does not include a lot of vegetable oil, commercially prepared white flour or processed food. *The French do however suffer from many other degenerative diseases as they do consume large amounts of sugar and more white flour and processed foods that the other cultures noted above.

Chol ester Mete ol r

Sky h

igh!

“Mixed Message” Fat 3: Vegetable Oils & Margarine Are A Healthy Alternative? The third “Mixed Message” Fat includes the use of vegetable oils, such as canola, corn, safflower, and sunflower, which sit in most people’s kitchen cabinets. These are all very highly processed, often GMO sources and omega-6 dominant which all lead to inflammation. In the 1990s, the trend was to move from saturated fats to margarine which is high in trans-fats and thus not better for us. Fat “Mixed Message” Fat Truth = vegetable oils & margarine are not good for us!!!

THE REAL LINK TO HEART DISEASE This one is for all you technical buffs out there! The latest research suggests that heart health concerns are not related to cholesterol, as we have learned, but linked to damage to the lining of your vessels called the endothelium. The endothelium produces a substance called nitric oxide, which helps to relax the vessel and reduce the risk of plaque formation. Heavily saturated commercially prepared animal and dairy fats; trans-fats; hydrogenated fats and chemically altered fats can damage this lining which may be the pathway that increases the risk of heart disease increases the risk of heart disease.30,31

DATE

1950s

Lipid Hypothesis

Healthy saturated fat does not cause heart disease

1960s

Decrease Saturated Fat

Healthy saturated fat does not cause heart disease

1960s

Use Vegetable Oils to Cook

W-6 dominant PUFAs & very processed source with GMOs

1970s

Decrease Cholesterol

Not a good measure for predicting coronary disease

1990s

Margarine

Contains Trans-fats Linked to Heart Disease

High

Mode

rate

Low Very Low

Atherosclerosis normal human artery

artery narrowed by atherosclerotic plaque

FLAW

FAT & CHOLESTEROL FREE FAD = HIGH STARCH

GLUTEN FREE FAD = HIGH STARCH 2000s

ENDOTHELIAL HEALTH

NUTRITION ADVICE

What’s Next Nutritional Trend? Back to Carbs... Gluten Free? But not necessary healthy if it's processed and high GI (glycemic index)

*Healthy saturated fat = non-commercial raised or processed sources

damaged endothelium endothelium

Smooth muscle

smooth muscle cells

macrophages transformed into foam cells

fibrous cap lipids, calcium, cellular debris

Photo: Encyclopedia Britannica, Inc., 2007

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These are the most common â&#x20AC;&#x153;FAT MIXED MESSAGESâ&#x20AC;?. The reality is that Fat helps to satisfy you and keep you feeling full longer, helping you lose weight. In contrast, the reduction of fat makes you fat! This occurs especially when you increase starch and sugar at the same time leading to inflammation. So to get lean we actually need to do an â&#x20AC;&#x153;Oil Changeâ&#x20AC;?: increase healthy fats, and donâ&#x20AC;&#x2122;t fear fats! Letâ&#x20AC;&#x2122;s get savvy by reducing starch and stick to â&#x20AC;&#x153;Power Foodsâ&#x20AC;? which are whole foods, plant based, rich in fibre and good for your metabolism.

NOT ALL FATS ARE EQUAL

GOOD

Choose These

SATURATED

More saturated

UNSATURATED

MONOUNSATURATED

POLYUNSATURATED OMEGA 6 POLYUNSATURATED OMEGA 3

Less saturated

HYDROGENATED Saturated fat that has been chemically processed

Avoid These

OMEGA 6 COOKING OILS Polyunsaturated fat that has been processed

The confusion of information on fats is due to the fact that, many times, proper clarification has not been given to what type of fat we are actually talking about. To help clear these â&#x20AC;&#x153;Fat Mixed Messagesâ&#x20AC;? lets separate fats into GOOD POWER FATS or WHOLE FOOD SOURCES (WFS) and BAD POWERLESS FATS or PROCESSED SOURCES (PS). â&#x20AC;&#x153;POWER FATSâ&#x20AC;? These are â&#x20AC;&#x153;Good Fatsâ&#x20AC;?. Saturated Fatty Acids (SAFAs): Saturated fats are most often solid or semisolid at room temperature, are highly stable and can tolerate higher temperatures for cooking purposes. Common sources are meat (*grass-fed, finished and pasture raised) (long-chain), coconut oil (medium-chain) and *butter (short-chain). When *animal sources are processed, these long-chain fats become â&#x20AC;&#x153;Bad Fatsâ&#x20AC;?. One of the healthy saturated fats is Coconut oil that is great for pre-workouts as it can be directly absorbed for quick energy. Unsaturated Fatty Acids (USFAs): These generally tend to be liquid at room temperature for example EVOO (extra virgin olive oil). They are more at risk to oxidation with heat, light and oxygen and thus need to be stored in dark bottles, ideally in the refrigerator, and are best consumed non-heated. Unsaturated

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OMEGA-FATTY ACIDS COOL INFLAMMATION!

Inflammation Pathway: In the table below you can see that when you eat whole food sources of omega-6 fatty acids, like olive oil, it is converted into 3 sub-types of fat; LA (linoleic acid), GLA (gamma linoleic acid) and DGLA (dihommo gamma linoleic acid). This pathway is shown in the orange blocks below and is anti-inflammatory. When you consume processed omega-6 fats, like commercially prepared meats or too much omega-6 fats, your body will then form AA (arachidonic acid) and the inflammatory by-products in red.

BAD

TRANS-FATTY ACIDS Polyunsaturated fat that has been processed

Fatty Acids include monounsaturated (MUFA) and polyunsaturated (PUFA) Omega 3 and Omega 6. Examples of monounsaturated fats are olive oil, avocado, nuts, seeds and nut/seed oils. Omega 3 fatty acids (w-3) can be found in flax seeds, chia seeds, and fish. Omega-6 fatty acids (w-6) can be found in borage, evening primrose oil and vegetable oils. Note: processed vegetable oils are â&#x20AC;&#x153;Bad Fatsâ&#x20AC;?.

The â&#x20AC;?Super Star Omega Fatty Acidsâ&#x20AC;? are one of the most important ways to keep inflammation in your body in check. Both omega-3 and omega-6 fatty acids need to be included in the foods that you eat every day. When omega-3 is consumed equally in proportion to omega-6 fatty acids, they both have anti-inflammatory action. If omega-6 fats are consumed in excess, especially from processed sources, your body will form inflammation.

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Anti-Inflammatory Pathway: You can also see that when you consume omega-3 fatty acids like chia seeds, your body will form 3 sub-types of fat; ALA (alpha-linolenic acid), EPA (eicosapentanoic acid) and DHA (doxosahexanoic acid) which then produce anti-inflammatory by-products. Depending on whether omega-6 or omega-3 fatty acid is present in a greater amount, the result will either be the inflammatory pathway or an anti-inflammatory pathway. Each form of fatty acid has different key therapeutic actions in the body. For example, EPA is very heart friendly while DHA is important for brain function. Foods To Promote AntiInflammatory Pathway: Enzymes, Magnesium, Zinc, vitamins C, B3 and B6 help promote the conversion of GLA into anti-inflammatory prostaglandins as opposed to AA and inflammatory prostaglandins. â&#x20AC;&#x153;Power Foodsâ&#x20AC;? such as sprouts, greens, lemons, nuts and seeds are rich in all of these antiinflammatory essential fatty acid pathway nutrients.

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THE HEALTH ACTION OF OMEGA FATTY ACIDS

VEGAN, VEGETARIAN & OMEGA-FATS

The omega-fats not only help inflammation but they also have many other health benefits including: *anti-cancer33 activity, weight loss34 and support for your heart, thanks to CLA (conjugated linoleic acid), a type of omega-6 fat which can be found in mushrooms. GLA (gammlinoleic acid) is every women’s “anti-aging oil”! It helps to reduce fine lines and gives your skin that glow, especially post-menopause, improving the enzyme conversion of food into GLA. For all you men out there, it helps with your skin too and GLA helps to reduce PMS (cramps, breast pain and irritability!) for the lovely women in your life, which helps you just as much as her!) EPA is important for an established brain while DHA is key for a developing brain. So here they are!

According to a study published in the American Journal of Clinical Nutrition, vegans have the same blood levels of omega-3 as their fish eating counterparts, and HIGHER DHA levels which help promote brain smarts!

FATTY ACID LA (Linoleic Acid) (omega-6)

HEALTH BENEFITS

FOOD SOURCES

Structure of Cell Membranes *Anti-Cancer33, *Weight Loss34 Heart Health (lowers “Bad” LDL cholesterol) *CLA (conjugated linoleic acid) which is made from LA

Nuts & Seeds Animal: Commercially prepared meat, dairy & eggs (proinflammatory) CLA Sources: Mushrooms, pomegrante oil, grass fed & finished red meat (anti-inflammatory)

GLA (Gamma-Linoleic Acid) (omega-6)

Anti-Cancer Skin Health: Helps to reduce fine lines & give your skin that glow!! Reduction of PMS

Plant Oils: Evening primrose, borage, black current & hemp

DGLA (dihomogammaLinolenic Acid) (omega-6)

Structure of Cell Membranes

Trace amounts in animal products & breast milk

AA (arachidonic acid) (omega-6)

Immunity Brain Health Note: The higher your insulin levels the higher AA which increases inflammation.

Processed meat, fatty red meat, organ meat, egg yolks, & shellfish

ALA (alpha-linolenic acid) (omega-3)

Converted to EPA & DHA

Chia seeds, flax seeds, walnuts, dark greens

EPA (eicosapentaenoic acid) (omega-3)

Incorporated into Cell Membanes Heart Health Established Brain Support

Oily Fish: Anchovies & sardines Adults minimally 220 mg/day

DHA (docosahexanoic acid) (omega-3)

Structure of Nerves & Cells Brain Development: VIP pregnancy & first 2 years of life

Oily Fish: Mackerel & salmon Adults minimally 220 mg/day

Special Note On Pregnancy: Both omega-3 and omega-6 PUFAs are needed for early fetal development. They are rapidly incorporated into the nervous tissue of the retina and brain during the brain’s growth spurt which takes place from the last trimester of pregnancy up to 2 years of age. Keep in mind that omega-6 fats that are processed or in excess cause inflammation!

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“DHA levels in vegans & vegetarians were approximately the same as regular fish eaters.” The results suggest that the people who are vegetarians and other non-fish-eaters can respond to a lack of dietary omega-3 EPA and DHA by increasing their ability to make them from omega-3 ALA.35 That just goes to show you that your body is amazing at getting what it needs, plant powered or not!! OMEGA-3 & OMEGA-6 FATTY ACIDS Omega-3 Fatty Acids help reduce inflammation and help to reduce heart disease risk, “Bad” LDL cholesterol, diabetes, menstrual pain, 1 90% Reduction in Risk macular degeneration, cancer P for trend = 0.001 0.8 risk and raise HDL “Good Cholesterol”.37 Some of 0.6 the common symptoms of omega-3 fatty acid deficiency 0.4 include fatigue, poor memory, 0.2 dry skin, heart problems, mood swings or depression, 0 and poor circulation.37 In 1 2 3 4 the Physician’s Health Study, Blood Omega-3 Fatty Acid (%) by Quartiile research showed the higher the Mean: 3.58 4.76 5.63 6.87 omega-3 level, the lower the risk of Sudden Cardiac Death, potentially up to 90%!!!36 This is one of the key nutrients that I make sure I have in my diet! Relative Risk

The omega-fats not only help to reduce inflammation but they also have many other health actions including:

DHA IN VEGANS & VEGETARIANS

Omega-6 Fatty Acids also help to reduce heart disease risk, total cholesterol, LDL “bad cholesterol”, cancer risk and raise HDL “good cholesterol”.38 A healthy body converts GLA from foods like evening primrose or borage oil to prostaglandins (hormone-like substances) that are anti-inflammatory. Too much omega-6 in the diet, however, can increase tendency to form blood clots, inflammation, high blood pressure, irritation of the digestive system, depressed immune function, sterility, cell proliferation, cancer and weight gain; thus it’s all about balance.39,40 So if the pathway to inflammation or anti-inflammation is so important, how do you know how much omega-3 and omega-6 to have? POWER FOODS 101

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NUTTY ABOUT NUTS! Nuts are rich in protein for your energy, calcium for your bones and minerals like magnesium to help you relax. Although nuts and seeds are higher in omega-6 as compared to omega-3, the lower carb, high protein, phytonutrients and low glycemic index profile make them a healthy choice to include in moderation. Choose them raw and follow the soaking methods in Addendum 1 or purchase them already sprouted. The nuts and seeds listed in order for best OBS are: chia seeds, hazelnuts, cashews, almonds, pistachios, pecans, Brazil nuts, sesame seeds, pumpkin seeds, pine nuts, sunflower seeds and walnuts. The focus of reducing omega-6 fatty acids is processed foods, especially vegetable oils, and continuing to enjoy whole food sources of omega-6 fatty acids such as nuts and seeds that are not or minimally processed.

“POWERLESS FATS” These are “Bad Fats”: • Hydrogenated Oils (processed saturated fat): Oils that are hydrogenated are a chemically altered product that increase trans-fats and in margarine can make up almost half of the total fat content. Trans-fats increase LDL (small dense) or “bad cholesterol” and decrease HDL “good cholesterol”. They may also be related to weight gain. • Trans-fats (processed polyunsaturated fat): Trans-fats include partially hydrogenated vegetable oils, commercial baked good, fried foods, shortening, and margarine. Ideally your intake of processed polyunsaturated fats is zero, realistically not greater than 4% of total calories. They can also attack cell membranes and cause damage to DNA, increasing the risk of inflammatory diseases or conditions, such as heart disease, cancer, auto-immune system diseases, and damage to the liver, hormone imbalance, digestive problems, learning disabilities, depression, anxiety, impaired growth, weight gain and loss of youthful glow. • Omega-6 Vegetable Cooking Oils (processed polyunsaturated fat): Vegetable oils like safflower (*-84), soybean oil (*-50), grapeseed oil (*-79), sunflower oil (*-74), both corn and canola oils (*-20) and microwave popcorn (*-37) are all significantly omega 6 dominant processed oils with low *Omega Balance Scores (OBS), tipping the scales towards the negative OBS side.46 These oils are highly perishable and oxidize very quickly when exposed to any degree of heat, which increases the risk of inflammation and disease and are thus best to avoid. *(Omega-3-6 Balance Score)

LABEL READING CAUTION A word of caution when it comes to reading your labels when trying to eliminate these unhealthy oils: “Trans-fat content must be expressed as grams per serving to the nearest 0.5-gram increment below 5 grams and to the nearest gram above 5 grams. If a serving contains less than 0.5 gram, the content when declared, must be expressed as “0 g”.47 ~ FDA labeling regulations. If the amount of trans-fat is less than 0.5 grams PER SERVING, then the manufacturer can label it as 0 trans-fat. So it’s important to add your real serving size and then use common sense. If something tastes oily, it probably has some form of processed oil in it.

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POWER FOODS 101 ON OILS

HOW MUCH FAT DO YOU NEED?

HEALTHY SAUTÉ Another of the key mixed nutritional messages is on oils. Many of the oils on the market are highly processed and omega-6 dominant. I recommend using oils in their most whole food state, with minimal processing. Choose oils with the most positive Omega 3-6 Balance Scores. Oils are best consumed in their raw state, cold pressed, placed in dark bottles and stored in the refrigerator, as exposure to heat, light, moisture and oxygen reduces their health benefits and increases oxidation. Oxidation leads to chemical deterioration, producing toxic compounds, free radicals and inflammation. I recommend to “Healthy Sauté” with vegetable stock. This approach is supported by other specialists Dr. Neal Barnard, Dr. Caldwell Esselsstyn, Dr. Colin Campbell, Dr. John McDougall, Dr. Joel Fuhrman, Dr. Michael Klaper who even take it one step further and recommend no oils at all. People will often choose oils based on the smoke point or the point where the oil begins to burn, which is really only the point where the oil doesn’t taste good. However, even more important is the health aspect of oils. Most oils will oxidize way before their smoke point (especially if they are raw and/ or least processed). Thus, if you choose to heat with oils, select oils based on their fatty acid profile and not just their smoke point. Look for oils that are the highest in saturated fats, moderate to high in monounsaturated fats and the lowest in polyunsaturated fats for the most stable oils with heat to the least stable oils with heat. Your best options are extra virgin coconut oil (EVCO) (higher in saturated fat) and macadamia oil (higher in monounsaturated fat) which are also both lower in omega-6 fatty acids with a high smoke point. Do not cook with any oils that are higher in omega-3 fatty acids (such as flax oil), as they are especially sensitive to heat and easily break down into trans-fats.

THE SMOKE POINT OF OILS QUICKSTART46,47 (for the complete table and more on fats and oils see www.drjoel.ca) *OBS

Sat/Mono/Poly Fatty Acids (%)

Omega-6 (%)

Omega-3 (%)

Omega-9 (%)

Smoke Point

Coconut oil

86.5/5.8/1.8

1.8

5.8

350°F (177°C)

Macadamia oil

12.5/83.5/4.0

2.0

83.0

413°F (210°C)

-10

13.8/73.0/10.5

9.8

0.8

71.3

375°F (191°C)

Cooking Oil

Olive oil

*OBS= Omega 3-6 Balance Score Caution: GMO

A SPECIAL NOTE ON OLIVE OIL Olive oil is lower in saturated fat, higher in monounsaturated fat and moderate in polyunsaturated fat with a moderate smoke/heat point. Due to this profile, cooking extra virgin olive oil (EVOO) over 200-250°F increases the risk of creating an oxidized oil. Although there are some studies that suggest heating olive oil does not create significant damage, I recommend erring on the side of whole food philosophy and thus recommend enjoying olive oil without heating.

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WHAT HAPPENS IF YOU HAVE TOO MUCH FAT?

POWER

FOODS

TIP

If you have too many of the wrong fats or “Powerless Fats”, you increase the risk of inflammation, weight gain, and lifestyle HEALTHY SAUTÉ diseases. There is emerging research ¼ cup of vegetable stock (low sodium & gluten-free) however that suggests that we actually (if GF is required) replaces your conventional cooking oil need to increase our healthy fats. In the when sautéing. end, it’s all about balance. It’s important to note that when dietary fats are increased, it needs to be paired with lowering carb intake, as high fat and high carbs make it difficult to access fat for energy.

WHAT HAPPENS IF YOU DON’T HAVE ENOUGH FAT? Insufficient intake of healthy “Power Fats” can lead to lack of energy, depression, weight gain, cravings, hormonal imbalance, mineral deficiencies, inflammation (which is linked to lifestyle diseases), reduced brain function, and loss of your “Glow” with dry hair, skin and nails.50

HOW MUCH FAT DO YOU NEED? The amount of fat that you need is very individualized and depends on a number of factors, including: your current health, body type, and what your goal is. The Power Foods 101 Plan is moderate healthy fat which is a balance of higher healthy fat for weight loss and lower fat for the health of your vessels (endothelial health). The range of daily fat on the Power Foods 101 plan is 33 to 35% of your total daily calories. Keep in mind that this assumes you are not eating an excessive amount of food (calories). Our goal is to increase your healthy fat intake so that you become a fat burner using fat as your primary source of fuel. Remember that you don’t have to do the math, this is just for those who ask how much do I need specifically.

Different bowls for different goals! TOP 5 REASONS TO POWER SHIFT FATS 1. INFLAMMATION: A balanced omega-3 to 6 balance score helps to reduce inflammation. 2. WEIGHT: Healthy fats help to keep you feeling full for longer which helps you eat less. 3. PAIN: Inflammation is related to pain and reduction of mobility. 4. LONGEVITY: Inflammation is related to lifestyle diseases including cardiovascular disease, diabetes and cancer. 5. BRAIN FUNCTION: Healthy whole food sources of saturated fats like extra virgin coconut oil (EVCO) help to improve brain fuel and help the stability of cell membranes.

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“FAST PASS” FATS

THINGS YOU HAVE NOW LEARNED

To not fear fats as they help longevity!

“Mixed Messages Truth” Cholesterol & Saturated Fat are not “Bad” fats, while processed oils are.

The most powerful way to reduce inflammation is consuming equal amounts of omega-3 & 6 fats!

You can enjoy healthy fats without measuring. If you need guidance set your “Fat Dial” below

Hide’N Seek! “Skinny Fats” are nuts, seeds, sea veggies, olives, avocado & cacao (chocolate)!

STEP 1-CHOSE YOUR FAT-DIAL Choose your “Fat Dial” according to your goals and the health categories below. All will focus on shifting your weight to your ideal range. As the dial increases, so too does your fat intake to promote resetting your metabolism. That means that you can enjoy “Power Fats” like avocado, nuts, seeds, nut/seed butters, olives and oils (if using).

FAT DIAL 1

FAT DIAL 2

FAT DIAL 3

Normal Metabolism & Longevity

Moderate Metabolism Under Age 35, Over 5’5”, *Exercise >3/week

Slow Metabolism Over Age 35, Under 5’5”, *Exercise <2/week

Enjoy Eating “Power Foods” without measuring spoons or cups!

Enjoy TWO **thumb sized servings of fat with FOUR meals/day

Enjoy ONE **thumb sized serving of fat with THREE meals/day

Add Ons: • If You Are Over 6 feet tall: Add ONE extra serving/day • Work Out Days: Add ONE extra serving of protein AND carbs/day within 1 hour post-workout • Work Out Days: Add ONE extra serving of fat with a snack 1 hour pre-workout. For All Dials: Eliminate “Powerless Fats” and Increase “Power Fats” (see summary below). For a complete overview of nutrition see Chapter 2 Power Foods 101 Pyramid to tie things together! For optimal “Meta-Timing” of your fats, consume your fats regularly throughout the day, especially when your body is most active. Add an extra serving of fats to your pre-workout snack within one hour prior to exercising and do NOT add any fat to your post-workout snack for optimal hormone balance. Fat Dial 2 is balanced to include four meals a day to allow for the increased demands on the body. For Your Custom Fat Dial (CFD) or amount of fat to “dial” up or down that is more unique to you, simply go to http://revivelifeclinic.com/events/macronutrient-calculator/ to calculate specifically.

dr. joël

STEP 2-SUMMARY & SHOPPING GUIDELINES READY

SET

ELIMINATE

SHOP

INCREASE

Oxidized Cholesterol: Powdered eggs, powdered milk and meat and fats that have been heated at high temperatures. So turn down the heat when cooking!

Saturated: Long-chain fatty acids found in commercially prepared animal products Hydrogenated & Partially Hydrogenated Fats/Oils (processed saturated fat) found in: Baked Goods: Commercially baked goods, pies, donuts, fried foods, boxed pancake/ waffle/cake mixes, crackers The Creamy: Margarine, artificial creamer, packaged icing, frozen dairy desserts, pudding The Crunchy: Microwave popcorn, frozen fried foods, cookies, chips, Asian crunchy noodles Animal Products: Dairy, ground beef, beef sausages & hot dogs, meat sticks & frozen dinners Other: Ramen noodles, soup cups, canned chili

Add foods rich in enzymes, magnesium, zinc, vitamins C, B3 and B6 to support fatty acid conversion to antiinflammatory nutrients. e.g. sprouts, greens, lemons, nuts and seeds

Healthy Cholesterol: Extra Virgin Coconut Oil (EVCO), Breast Milk for babies and Plant-Powered Foods like your veggies (grass fed & finished and pasture raised red meats & dairy; free range poultry and eggs; minimally processed dairy, if consuming) Saturated: Short-chain & Mediumchain fatty acids found in: Extra Virgin Coconut Oil (EVCO), coconut, cocoa butter, coconut milk, coconut flour, palm oil, almond flour, nut/seed butters (raw), chocolate

Trans-fats (processed polyunsaturated fats) found in the same foods as hydrogenated/ partially hydrogenated fats/oils

Monounsaturated: Extra Virgin Olive Oil (EVOO), olives, avocado, nuts/seeds

Omega-6 Cooking Oils (processed vegetable oils) (w-6, GMO) found in vegetable oils (canola, corn, safflower, soy & sunflower) and roasted nuts/seeds

Polyunsaturated omega-3: Flax & chia seeds (safe fish) Polyunsaturated omega-6: Evening primrose oil & borage oil Target a 1:1 ratio of omega-3 to omega-6

Nix The Six: 1. Vegetable Oils, 2. Mayonnaise, 3. Margarine & Vegetable Shortening, 4. Junk Food, 5. Roasted Nuts/Seeds & 6. Commercially Prepared Meats.

Eat The Three: 1. Flax Seeds, 2. Sea Veggies, 3. Chia Seeds

FAST PASS! Enjoy Healthy Fats like Chia Seeds, Flax Seeds, Almonds, Avocados, Sea Veggies and Cacao (chocolate!)

*Exercise=30 minutes where you are sweating (this doesn’t include sex! although that’s good too!) **Entire thumb length

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STEP 3-TRY DR. JOËL’S 6 FAVOURITE POWER FATS

dr. joël

POWER

There are many healthy fats that you can include in your nutrition. When making other choices be sure to read the labels to ensure you’re getting a “Power Food” version with whole foods and not any hidden starches or chemicals. The goal is to shift your thinking and remember that many functions of your body need a supply of fat to function optimally. Seeds are heart healthy thanks to their antiinflammatory omega-3 fats, protein, fibre & vitamin E. POWER FATS

HEALTH NOTES

Seeds

Seeds are heart healthy thanks to their anti-inflammatory omega-3 fats, protein, fibre & vitamin E. Chia and Flax seeds are my favourites!

FOODS

POWER FATS

COOK’S NOTES You can use “Chia or Flax Eggs” as a replacement to eggs. “Chia Egg” 1 Tbsp. chia & 3 Tbsp. water & let stand for 5 minutes. “Flax Egg” 2 Tbsp. flax & 4 Tbsp. water & refrigerate for 10 minutes.

Nuts

Hazelnuts are rich in vitamin E for glowing skin. Brazil Nuts are a great source of thyroid supporting selenium. Cashews brighten memory due to their rich magnesium content.

Try DIY Nut Milks: ¼ cup nuts & 1 cup water; blend & strain.

Sea Veggies are “Nature’s Multivitamin” due to their power house of nutrients. They give you EPA, DHA (types of omegafats) for your heart & brain and have a +25 Omega-3-6 Balance Score!

Ok, don’t be afraid to ask what the heck do I do with these? Try Nori in Sushi or agar agar in Natural Berry Pie for those of you who don’t think sea veggies are for you!

What’s the world without a little chocolate in your life? The most natural form of it is raw cacao nibs or powder. Chocolate boosts the hormones serotonin & dopamine making you feel happy!

Add a sprinkle to your non-dairy milks with a touch of “Natural Sweetener” for an indulgent latte!

Olives

Olives help you feel full making it easier to eat less

A handful makes a great snack and adds just the right pop to salads!

Avocados

These yummy fruits are one of the best sources of healthy fat to help keep you full! They are rich in potassium (more than bananas!) to help reduce blood pressure and anti-inflammatory oleic acid.

The ultimate quick snack! Just mash with a touch of lemon for a 1 Minute Guac! You can also swap avocado for butter!

Sea Veggies (aka Seaweed)

Cacao, raw

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Flax Seeds *+32

Chia Seeds *+24

Savi Seeds (Sacha Inchi)

Coconut *-1& Coconut Flour

Hazelnuts *-9

Cashews *-15

Almonds *-21 & Almond Flour

Brazil Nuts *-31

Sea Veggies *+23 (EPA & DHA directly)

Cacao *-1

Olives *-6

Avocado *-9

Chose raw nuts/seeds. Note: Avoid raw peanuts due to mold content.

*Power Fats with their OBS (Omega 3-6 Balance Score) has been included. Did you know that your VEGGIES also have healthy fat with a healthy omega-3 balance score? Their score is between +1 to +4 (ALA). So don’t forget to add: spinach, lettuce, broccoli, cauliflower, squash, Brussels sprouts. POWER FOODS 101

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STEP 4- YOU BEGIN YOU Focus on the elimination of processed fat from your nutrition as strictly as you can for 3 days. Thereafter, focus on the 80% rule. “Eliminate” are common foods that contain refined fat. “Healthier” are easy better for you choices of food that you can purchase or only take a few minutes to get ready. “Healthiest” are the advanced best choices of foods for metabolism and encourage you to get cooking! The highlighted recipes are those that you will find in Part III Recipes.

PREP: POWER SHIFT YOUR KITCHEN! Read the labels of the packaged foods you normally have in your diet. All the foods that have any hydrogenated fats, Trans-fats or vegetable oils on the label. Purchase chia seeds and two healthy fats of choice. Set a Goal of being processed fat free for 3 days and a reward of what you’ll do when you get there! DAY 1: BREAKFAST Focus on eliminating where processed fat hides in all of your food that you consume from breakfast to 12 noon ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Coffee with coffee mate

Coffee with almond milk

Green Tea

Biscuit (shortening) with jam (vegetable oils used to make bread)

Stone ground whole grain toast with naturally sweetened jam

Steel cut oats (gluten-free) with nuts

Boxed Pancakes with corn syrup Gluten-Free Pancakes (hydrogenated fats) with maple syrup, pure (grade B) Snack: Donut (Trans-fats)

Healthy muffin from health food store made with extra virgin coconut oil (EVCO)

dr. joël

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

Leek & Potato Latkes Black Beans, Tomatoes & Avocado Blueberry Gem Muffins

Congrats! You have now “Power Shifted” your breakfast and completed day 1! DAY 2: LUNCH Focus on eliminating where processed fat hides in all of your foods that you consume from lunch to dinner ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Sandwich with luncheon meat (commercially raised animals)

Salad with free range chicken

Salad with beans/legumes

Salad with commercial salad dressing

Salad with dressing made with extra virgin olive oil (EVOO)

Kale Strawberry Salad with Oil Free Welcome To The Ranch Dressing

Snack: Granola Bar

Protein Bar (homemade with natural sweeteners)

Handful of Nuts/Seeds, raw

Congrats! You have now “Power Shifted” your lunch and completed day 2! DAY 3: DINNER Focus on eliminating where processed fat hides in all of your foods that you consume from dinner to bedtime ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Hamburger with fries

Grass-fed hamburger (bun less) with baked potato

Earth Burger!

Chips

Baked chips

Chips A’Hoy Rutabaga Chips!

Chocolate cake with ice cream

Dark chocolate with smoothie

Mini Chocolate Shooters

Congrats! You have now “Power Shifted” your dinner and completed day 3! Now you can enjoy the Power of 80, where you are following being processed fat-free 80% of the time. Now go ahead and reward yourself with an activity! I’m going to download a book that I’ve been wanting to read for quite awhile. What about you?

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POWER FOOD: INDULGENCES: CHOCOLATE “Nature’s Indulgence!”

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photo: mitchlenet.com, design: cuativemedia.com

photo: mitchlenet.com design: evergreenalauddin@gmail.com

dr. joël

15 mins

Just Tastes So Good! Improves Mood (Serotonin) & Longevity (Antioxidants & Healthy Fats)!!

hocolate has a long history of being: a dessert, a best friend, a mood lifter, and a favourite indulgence. The modern day versions are often loaded with sugar and dairy, yes even the dark chocolate! The whole food source of chocolate is Cacao and Cacao nibs. 6 Reasons To Eat Chocolate! 1. BLISS!: Cocoa solids contain the “Bliss Molecule” which boosts serotonin, your “Happy Hormone”.51 2. HEART HEALTH: Chocolate can help lower blood pressure and contains an amino acid called arginine, which stimulates the release of a substance (nitric oxide) that relaxes blood vessels.52 3. ENERGY!: Chocolate contains an adrenal stimulating chemical called PEA (phenlethylamine) which helps us feel focused and alert.53 Cacao is also one of the best dietary sources of magnesium — which is responsible for over 300 biochemical reactions in your body. One cup of cacao beans has more than 300 mg of magnesium. 4. CRAVINGS: Two tablespoons of the cacao nibs give you 9 grams of fibre, which helps

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everything from cravings to digestion, so munch away! Keep in mind this is the nibs! 5. LOVE LIFE!: Although there is no proof that chocolate is an aphrodisiac, for all of you science folks chocolate does contain a substance called methylxanthine, which reduces a libido inhibiting substance.54 Just the same, it’s always nice to get chocolates on a date! 6. ANTI-AGING: Cacao, Cacao Nibs, Cocoa and Chocolate in this order have the greatest amount of antioxidants to the least. Antioxidants help to kick free radicals to the curb, helping us ward off chronic diseases and helping to keep us youthful! Keep in mind that chocolate is often combined with sugar and dairy and thus it is best to choose cacao or cacao nibs for the best health benefits! For your furry friends, it’s important to avoid chocolate as the presence of theobromine renders chocolate toxic to some animals especially dogs and cats.

MINI CHOCOLATE SHOOTERS

- POWER FOOD: PECANS INGREDIENTS

SERVES 8

Crust: 1 cup pecans, raw (soaked overnight) 5 medjool dates, pitted ½ cup cacao powder 1 Tbsp. extra virgin coconut oil (EVCO), melted ½ tsp. vanilla extract, pure Banana Cream: 3 bananas, frozen ¼ -½ cup canned coconut milk, full fat depending on desired thickness 1½ pecans or cashews, raw (soaked overnight) 1 cup mini-chocolate chips, unsweetened (dairy & gluten free) melted (reserving a few for garnishing) (i.e. DIY Chocolate Chips page 278) ½ cup cacao powder, raw

SERVING SIZE: 1 SHOOTER

DIRECTIONS 1. Add pecans to a blender and process until crumbly. Add dates, cacao powder, EVCO and vanilla extract. Continue to process until all mixed. Divide mixture into 6 dessert glasses and press firmly to form a crust on the bottom. 2. Add bananas, coconut milk, pecans, melted chocolate chips and cacao powder into a blender and blend until creamy and smooth. Transfer banana mixture to dessert glasses on top of crust. Decorate with a sprinkle of remaining mini-chocolate chips. Refrigerate 1-2 hours or until firm. You can also make this recipe into a pie!

S Coming up next: what are the best carbs to enjoy?

ometimes you just want a “Chocolate Fix”! This healthier chocolate treat, made with pecans and bananas, may be just what the doctor ordered! Pecans are high in healthy unsaturated fat, and just a handful a day can lower “Bad” cholesterol. They also contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. All these nutrients, as well as the antioxidants pecans have, will help you stay youthful into your golden years. In fact, research from the USDA shows that pecans are the most antioxidant-rich tree nut and rank among the top 15 foods with the highest levels of antioxidants. P.S. This treat also gives you *21% of your daily iron needs.

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PART II THE 3 DAY POWER SHIFT PLAN

CHAPTER 9

CLEAN CARBS

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“When life hands you lemons, use them as a garnish!” ~ dr. joël

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THINGS YOU WILL LEARN IN THIS CHAPTER

Why you need carbs

What are the “Mixed Messages” about carbs?

Are you Carb Intolerant (CI)? And how to switch from being a “Sugar Burner” to a “Fat Burner”!

How many carbs do you need?

Hide’N Seek! Where are the foods with clean carbs?

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CARBS 101

arbs are used by the body to make glucose, which is the source of ENERGY for your brain, muscles, and other essential cells. Carbs can also be used as a RESERVE SOURCE OF ENERGY (glycogen). Your brain uses carbs as a source of fuel and needs carbs on a regular basis.

CLEAN CARBS 4 KEY POWER ACTIONS!

1. ENERGY...For your workouts!

CARB LINGO Just to keep you in the loop, here are a few terms relating to carbs.

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Carb Dial: The amount of carbs that are recommended for you to turn up or turn down. Carb Intolerance (CI) An intolerance to carbs that makes one feel unwell, including digestive bloating and discomfort, and may lead to weight gain. Carb-Specific Diets For Digestion: All eliminate foods that are more complicated to digest, especially for those with digestive concerns or carb intolerance.This helps explain why so many people with “belly bloat” are intolerant to dairy and wheat. The 3 most commonly known are listed in the order of release: 1. SCD: The Specific Carbohydrate Diet. The SCD limits most dairy (lactose), some legumes, nuts and all cereal grain, potatoes and starches. It is the only diet of the 3 that allows fructose foods. The focus is to “starve” out harmful gut bacteria. 2. GAPs: Gut and Psychology Syndrome Diet. It eliminates dairy products and all sugars and is low in fruits and grains. It includes bone broth and probiotic foods with several stages that expand on food choices as one heals a permeable digestive lining (“Leaky Bowel Syndrome”). 3. FODMAPs: Fermentable Oligo-Di-Monosaccharides and Polyols limit carbs which include: sugars with an “ose” or an “ol” at the end (fructose, lactose, galactose (beans/lentils), sorbitol, mannitol, xylitol & maltitol). In addition, fructans (wheat, garlic, onion, inulin); and other polyols (isomalt, stone fruits (avocado, apricots, cherries, peaches, etc.) to heal digestion. For more visit www.drjoel.ca Gluten-Free Grains & Pseudo Grains: Amaranth, buckwheat, corn (caution GMO), millet, oats, quinoa, rice (brown recommended), teff and wild rice. Oats do not contain gluten but do contain proteins called avenins that are tolerated by most people with Celiac. However, it is recommended to purchase gluten free oats to ensure they have been tested for cross contamination if you are Celiac. Gluten: Is a protein present in wheat, barley, kamut, rye and spelt, which must be avoided by those with Celiac Disease. Many people are not celiac, however have a Non-Celiac Gluten Intolerance to gluten in which it is best to also avoid gluten or keep it to a minimum. Low Carb: Most often, this term is referring to low grain carb. NCGI (Non-Celiac Gluten Intolerance): Intolerance to gluten that is not designated as Celiac Disease or an allergy to gluten. Pseudo-Grains: Are used in recipes • Bran: The bran is the like grains, but are technically more outer covering of the grain often seeds or grasses e.g. buckwheat, and is rich in soluble and quinoa, amaranth, wild rice and teff insoluble fibre. Whole Grain: A grain that includes • Endosperm: Refined 100% of all its 3 parts: the endosperm, grains are made from the bran and germ. Processing includes endosperm which consists cracking, crushing, rolling, extruding primarily of starch. and/or cooking. Sprouted whole grains • Germ: The germ contains are grains that have been soaked and most of the vitamins, and sprouted for improved digestion and minerals (iron & B vitamins) reduction of any anti-nutrients. When found in grains. available, choose sprouted whole grain foods.

“Nourish Your Body and It Will Nourish You”

POWER FOODS 101

~ dr. joël

2. STORED ENERGY...Replaces muscle & liver glycogen after your workouts. 3. REPAIR...Spares protein, so protein can be used to increase & repair muscle 4. BRAIN POWER...Gives your brain fuel as it doesn’t store blood glucose The level of your blood sugar is managed by two hormones, as introduced in Chapter 2 “Now to Wow”, made in the pancreas. Insulin is your “Fat Switch” hormone and glucagon is your “Skinny Switch” hormone. Insulin increases fat storage and lowers your blood sugar levels while glucagon releases stored fat and increases your blood sugar levels. Glucagon is only triggered when insulin levels are low, allowing leptin to signal to your brain that your energy reserves need rebuilding. This switches you from “fat storage to fat burning mode”. There are simple carbs and complex carbs. Simple carbs can be healthy, like fruits and veggies, and unhealthy, like processed white flour, sugar, and candy. Complex carbs include whole grains, beans, and legumes. The different types of carbs act differently in the body, which is partly why there are “Mixed Messages” about them.

3 “MIXED MESSAGES” CARBS There are many misunderstandings about carbs in nutritional information, and it can get confusing. Most often, when the media is speaking about carbs, they are referring to processed grain carbs. The 3 most common “Mixed Messages Carbs” and questions I get asked are:

“Mixed Message” Carbs 1: Do Carbs Make Me Fat? You can eat tons of spinach, and it’s going to be a long time before you get fat. Spinach is a carb. You can also eat a ton of white bread, and it won’t be long before you get fat. White bread is also a carb. Veggie carbs (spinach & greens) and grain carbs (white bread & processed grains) are metabolized very differently in the body. I think we are all in agreement that eliminating white processed grain carbs that make you fat is a good thing. “Mixed Message” Carb Truth = processed grain carbs make you fat!

POWER

FOODS

TIP

IT’S NOT FAT THAT MAKES YOU FAT IT’S EXCESS PROCESSED CARBS THAT TURN INTO SUGAR THAT MAKE YOU FAT!

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“Mixed Message” Carbs 2: Will Eating Gluten-Free Help Me Lose Weight? For many people, eating gluten-free is a necessity if they have Celiac Disease. However, it has become trendy to eat gluten-free in an effort to lose weight. The end result depends on your glutenfree choices. If you choose processed gluten-free options that are often filled with the same starches that filled our fat-free and low cholesterol foods, more than likely, you will gain weight. Gluten itself may not be the main culprit leading to the “battle of the bulge”, but rather the processing of grains containing gluten. If you focus on “Power Food” whole grains that are gluten-free, your metabolism can reset and shift you towards your weight loss goals. Gluten-free whole grains are less commercially prepared due to their lower demand; they are easier to digest and less likely to result in inflammation, which is linked to weight gain. “Mixed Message” Carb Truth = eating power gluten-free whole foods can help you lose weight.

“Mixed Message” Carbs 3: Is “Whole Wheat” A Good Carb? Many of you may be switching to “whole wheat” breads, pasta and/or cereals. Unfortunately, these are frequently not really “whole grain”. Most often they are made primarily with white flour that has been stripped of its fibre and nutrients, with whole wheat flour only added back into it.1 This type of “whole wheat” bread can cause a rise in blood sugar faster than many candy bars!2 The glycemic index (GI) of “white” bread and this so-called “whole wheat” bread is the same with a value of 71.2 The higher and the faster food turns into sugar in your body, the faster it is also converted into fat!2 The healthiest solution is real “whole grains”and sprouted wholemeal products that are stone ground (minimally processed whole grains). Choose Sprouted Whole Grain Stone Ground Breads which have a slower glycemic and insulin rise compared to their “white” counterparts. “Mixed Message” Carb Truth = eating processed “whole wheat” is not better for you!

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ARE YOU CARB INTOLERANT (CI)? Do you crave carbs, but then get bloated, headaches, fatigue or moodiness after eating them? You may be “Carb Intolerant” (CI). CI is a functional reaction to carbs that results in you feeling unwell after consuming them, which is due to a blood sugar imbalance and weakness of digestive enzymes required to break down these carbs.3-5 Most often, it is in response to grains, especially wheat and the gluten containing grains, but can also include other carbs such as beans/legumes, fruit and starchy veggies such as potatoes and corn. CI increases the risk of Insulin Resistance (IR). This causes a chronic rise in blood sugar. In a healthy carb tolerant person, about 40% of carbs eaten are converted to fat. In a person with CI, this number jumps up to 50-60% , which leads to increased weight More CI = More Insulin = Insulin Resistance = More Blood Glucose = Weight Gain. Insulin may cause blood sugar to drop too quickly, requiring the adrenal glands to kick in to pump the blood sugar back up. This puts more stress on the adrenals. When too much glucose is released, the pancreas just releases more insulin, thinking it is needed. The miscommunicated metabolic cycle then repeats itself. In the end, the body has to produce more insulin to metabolize the same amount of glucose, leading to many of the symptoms in my Carb Intolerant Quiz below.

POWER FOODS 101 CARB INTOLERANCE QUIZ3-5 Add up all your yes answers & assess your results 1. Do you get fatigued, brain fog or belly bloat 2 hours or less after eating food that contains sugar or starches? Especially mid-day? 2. Do you really have to watch your carbs or you will easily gain weight? Especially as a child? 3. Do you tend to gain weight around the middle vs. your hips or thighs? 4. Do you crave carbs (bread, pasta, sweets) or dairy products? 5. Are you hungry first thing in the morning? 6. Do you feel hungry often, especially when you have eaten recently? 7. Do you wake at night and need to eat carbs in order to get back to sleep? 8. Do you need to eat on time, or every 2-3 hours and if you don’t, you get irritable, tense or anxious, especially before dinner? 9. Are you an emotional eater? 10. Do you binge eat or think about food all the time? Especially on carbs or dairy? 11. Do you have weak legs or knees after eating? 11. Do you think about food all the time? 12. Are you intolerant or allergic to grains, wheat, or gluten? 13. Do you get hypoglycemic when tired, exercising, or women during PMS? 14. Women only: Do you feel more emotional

during PMS? 15. Are you overweight or does obesity run in your family? 16. Do you or anyone in your family have high cholesterol? 17. Do you or anyone in your family have Type II diabetes? 18. Do you or anyone in your family have polycystic ovarian syndrome (PCOS)? The higher the number of yes responses, the more likely it is you have a carb intolerance, which will give you and your healthcare team an idea of where to set your “Carb Dial”. If your score is in the upper orange zone, you may be at higher risk for carb related lifestyle health concerns, such as diabetes, obesity and heart disease. If your yes answers are: • 0-2: Green Zone: You likely do not have a carb intolerance and may benefit from Carb Dial A. • 3-5: Yellow Zone: You possibly have a mild carb intolerance and may benefit from Carb Dial B. • 6-14: Orange Zone: You likely have a moderate carb intolerance and may benefit from Carb Dial C. • 15-18 or Yes to questions 15-18: Red Zone: You very likely have a strong carb intolerance and would benefit from Carb Dial C The Carb Dials can be found at the end of this chapter. POWER FOODS 101

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WHAT CAUSES CARB INTOLERANCE (CI)? The most common causes of both Carb Intolerance and Insulin Resistance are: weakness in the digestive enzymes required to break down these carbs; genetics; a processed diet containing GMO (genetically modified foods); hydrogenated or trans-fats, sugar; excess or the wrong type of carbs; caffeine; the consumption of foods to which you are *intolerant or *allergic; over-consumption of alcohol, hormone imbalance; digestive system imbalances and poor lifestyle choices (lack of exercise, stress, and sleep deprivation). Carb Intolerance is becoming more and more frequent and is not a fad, as Health Canada estimates that one in three Canadians will have pre-diabetes or diabetes by the year 2020!

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• Simple Carbs: “Powerless carbs” or processed carbs are simple carbs, which include candy and baked goods. Although some veggies and fruit contain simple carbs, they are paired with fibre, other nutrients, and are WFS, and thus are included in “Power Carbs. • Processed Gluten-Free (GF) Carbs: Processed GF products often include significant amounts of starches that are higher GI, such as cornstarch, potato starch and white rice starch. • Whole Wheat Carbs: Whole wheat is often processed and stripped of the germ and bran, which are the most nutritious part.

*Milk, for example, is one of the most common food reactions, which has been shown to attack the beta cells of the pancreas, impeding insulin production.

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CARBS

NOT ALL CARBS ARE EQUAL SIMPLE & COMPLEX

Both the “quality and the quantity” of your carbs are important in health. Carbs can be divided into GOOD POWER CARBS or WHOLE FOOD SOURCES (WFS) and BAD POWERLESS CARBS or PROCESSED SOURCES (PS).

FREE CARBS!!! Leafy Green veggies Fruits: Berries, Lemon/Lime, Apple

“POWER CARBS” These are “Good Carbs”. The more whole foods you consume, the higher the amount of foods, including carbs, you can eat. The goal for health is to “Shift Down” counting calories and just get more real food, such as veggies, fruits, sprouted nuts, seeds, beans and whole grains. For those who are Carb Intolerant (CI) or find their metabolism slow, I have created some guidelines with four categories of “Power Carbs”; Free Carbs, A Carbs, B Carbs and C Carbs. • Free Carbs: Include leafy greens, berries, lemons, limes, and apples. These are all low in the glycemic index (GI), and thus you can eat lots of these. • A Carbs: Are generally veggies that grow above the ground, fruits, nuts, and seeds. • B Carbs: Are beans, lentils and higher GI fruits such as bananas. • C Carbs: Are generally veggies that grow below the ground and sprouted whole grains (glutenfree), especially those made into foods, such as breads, crackers and flat breads

Choose These

B CARBS CARBS VeggiesAthat grow above the ground, Nuts, Fruits

B CARBS Beans & Legumes

SIMPLE *Veggies & *Fruits (*simple but whole foods so include) PROCESSED GLUTEN-FREE (rice starch, cornstarch, guar gum, rice starch and potato starch)

Avoid These

WHOLE WHEAT!! (most store bought is missing germ & bran/nutritious part!

C CARBS Root Veggies grow below the ground Sprouted Whole Grains

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Note: for some people who are carb intolerant, all fruits may be recommended to be limited for a time period. What are the Power Grains to include in your menu? Gluten-free, ancient, whole, or pseudograins are our best option as they are easier to digest with minimum risk of significant amounts of processing. Gluten-free and pseudo-grains include: amaranth, buckwheat, millet, quinoa, rice (brown), teff and wild rice. Amaranth, buckwheat, teff and quinoa are actually seeds vs. grains, and they are high in lysine, protein, and iron. Great for your energy!! All clean carbs and high quality carbs are rich in fibre, one of nature’s best carbs. Fibre helps lower the insulin rise in foods, therefore, decreasing the GI, GL, and FII.7 Fibre also acts like a toothbrush, scrubbing the intestinal system clean and promotes weight loss and overall cholesterol balance. A simple way to do a “fibre check” is to do a “chew check”. Generally, the more you have to chew it, the more fibre it has.

“POWERLESS CARBS” These are “Bad Carbs”. Food intolerances will often increase when you consume “Powerless Foods” including carbs. Our bodies were not designed to digest the complicated molecules that have resulted from the over processing of our foods including GMOs.

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Fructose...A Big Gun Powerless Carb Fructose or HFCS which was introduced in Chapter 6 Sugar...You Are Sweet Enough, increases insulin, insulin resistance, and leptin resistance, which flips your “Fat Switch” on and your “Skinny Switch” glucagon off.8-15 Focus on removing fructose that is not in whole foods, which is partnered with fibre, vitamins, minerals and antioxidants. The highest source of fructose is found in pop, juices, beer and other processed foods.16 POWER FOODS 101

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Alcohol & Carbs Alcohol is also a carb, so moderation is best for your liver and your waistline. On any health plan, alcohol is best reserved for the occasional indulgence.

GMO Common high GMO foods include: soy, corn, sugar beets, canola, wheat, tomatoes, and potatoes.17-23 In addition, there are increased concerns about GMO dairy, eggs and meats from animals eating GMO foods.

FODMAPs FODMAPs are carbs that appear to irritate the digestive system. These include: Carbs that end in an “ose” and “ol” such as fructans, galactose (galactans), lactose, fructose, sorbitol, mannitol, xylitol and maltitol.24 Elimination of FODMAPs are helpful for those with irritable bowel syndrome and other digestive concerns.24 For more visit www.drjoel.ca

THE GREAT GRAIN ROBBERY! In the last 50 years, grain production has shifted to the production of “Fast Food Grains” designed to increase yield, reduce production time, and increase resistance to disease. The end result is our health may have gotten lost in the mix. There are up to 25 chemicals added to refined grains and breads.25 Some of the chemicals added include dough conditioners, bleach, chemical oxidizers, artificial flavours and colours.25 In addition, these grains have minimal fibre, excess starch, and lots of gluten.

WHAT ABOUT WHEAT? 4 REASONS TO POWER SHIFT DOWN WHEAT 1. SUPER MODIFIED: Refined wheat has been hybridized (cross-bred with other grains & species) to make the yield greater which means that the plant had to be shorter, resulting in the “dwarf wheat” that we consume today. Through this process, wheat has been subjected to GMOs, gamma x-rays, ultraviolet light and harsh chemicals.26,27 WHEAT is not really wheat! 2. SUPER “FAT SWITCH” PLUS!: Wheat is about 75% amylopectin A, which is a “Super Starch” that causes a super rapid rise in blood sugar and insulin, switching on your “Fat Switch” plus!!28 3. SUPER INFLAMMATORY: Our bodies are not designed to manage a high amount of gluten, hence, the rise in gluten intolerance reactions. The amount of gluten in wheat has DOUBLED compared to the ancient wheat our forefathers enjoyed. When not digested, gluten increases a protein called “zonulin” which damages the intestinal cells, leading to Leaky Bowl Syndrome (LBS).29 LBS causes an immune reaction throughout your whole body and symptoms including digestive problems, fatigue, pain, headaches, mood changes and more inflammation.30-32 4. SUPER ADDICTIVE: Wheat is digested into short proteins known as exorphins that have a similar action to endorphins, your “feel good” neurotransmitter hormones, hence its addictive nature. For those that are intolerant to gluten, ancient grains with a lower gluten content may help. These include: Emmer (faro), Einkorn, or Spelt (lower in gluten). MEDICAL VIP NOTE: If you are going to remove wheat or gluten from your diet, check with your medical team, to determine if testing for Celiac is indicated. In order for a valid Celiac test you need to be consuming at least 2 servings of gluten-containing foods for 4 weeks prior to testing for optimal test results. Celiac testing is recommended if you react to gluten in foods to determine the degree of avoidance needed.

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GLUTEN Gluten is the protein found in wheat, rye, and barley. “Celiac Disease” is an autoimmune reaction to gluten which leads to digestive upset, mood changes, joint pain and other inflammatory symptoms, including that dreaded “belly bloat”. Celiac disease is also linked to diabetes type 1, hypo-thyroidism, primary biliary cirrhosis, and microscopic colitis.33-38

Gluten-Free To The Rescue?! The philosophy of good nutritional health is whole foods. Gluten-free foods are often very refined and loaded with extras to compensate for the lack of “glue” that gluten provides. These may lead to all the diseases linked to insulin and IGF-1 including: weight gain, diabetes, cataracts, arthritis, cancer, dementia, heart disease and growing “belly fat”.

PROCESSED FOOD = HIGH INSULIN = WEIGHT GAIN A word to the wise: avoid “Squirrel Syndrome” i.e. chasing the latest fad in favour of sound nutrition. The food industry and media loves to take off on the latest diet trend, so think smart and be well.

GOING GLUTEN-FREE THE SMART WAY! Kathy Smart was diagnosed with Celiac Disease at the age of 9, long before quinoa and gluten-free became household words. But she didn’t let that stop her. She has become North America’s gluten-free expert and founder of “Live The Smart Way Expos”. When I asked Kathy what depletes her energy, she said, “too much sugar or carbs if I grab a GF muffin on the go. Also, if I over exercise when I’m stressed out.” Then when I asked this high energy lady, “What do you eat to power up your days?” she replied, “I start the day off with a green smoothie made with green plant based protein. I eat veggies like it’s my job and a protein, healthy fat and a gluten-free carb each meal.” Here are the top 3 things that are important for people to know about being gluten-free from Kathy: 1. GF doesn’t always mean healthy. Be sure and avoid the white rice flour and high GI starches that are sometimes added to GF foods. 2. A lot of people with Celiac disease need twice the protein to rebuild the villi in the digestive lining. 3. Life is not about waiting for the storm to pass, but dancing in the rain! When Kathy was diagnosed by a Naturopathic Doctor as Celiac, it changed the course of her life! She and her mom worked in the kitchen for hours trying to figure out foods that Kathy could eat that tasted good too. This lead her on her path of being able to share this message. She also encourages people to visit practitioners like their Naturopathic Doctor (ND) for nutritional education. “So if you think gluten-free food tastes “gross” think twice and Live Life Deliciously!” ~ Thanks for these words of wisdom Kathy!

HOW MANY CARBS DO YOU NEED? WHAT HAPPENS IF YOU GET TOO MANY CARBS? Many people in North America are getting too many carbs from all the wrong places. This leads to weight gain.

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WHAT HAPPENS IF YOU DON’T GET ENOUGH CARBS? CARB-LESS CARRIE “I’ve been cutting my carbs to get lean for a competition. I’m losing weight, but I don’t feel great, I don’t have enough energy for my workouts, I can’t seem to think clearly, and I’ve lost my period… help!”

If you are cutting out your carbs dramatically, then it’s important to not let it go too far. As with health, in general, it’s all about balance. Because carbs are your main energy source and needed for endurance or prolonged exercise, if you cut back too much, you’ll drain your body of fuel, including brain fuel. “Carb-Less Carrie” dropped her body fat to 7%: lean yes, but not enough to feel great. Just by adding more healthy carbs to “Carb-Less Carrie’s” plan, she not only felt great but also won her competition! So yes, you need carbs as your foundation to health...but the million dollar question is, how much?

HOW MANY CARBS DO YOU NEED? How many carbs you need is very individualized and depends on your current health, body type and your goal. There are many studies that support the reduction of carbs for weight loss and health 38-45 Your general “Macro Dial” may shift, depending on if you have a goal of being a fat burner, where your fat intake would increase, or if you are strength training with the goal to increase muscle, where your protein would increase. The Power Foods 101 Plan is moderate to lower healthy carbs, targeting 3340% of your total calories coming from carbs (the majority from healthy veggies, beans/legumes, fruits and non-grain sources), which translates to 100-200 grams per day. The numbers aren’t important, as you can just follow the guidelines below without counting; the numbers are just for those who have already been counting percent or grams to give you an idea.

Different bowls for different goals! WANT TO SHIFT FROM BEING A SUGAR BURNER TO A FAT BURNER? Most North Americans are sugar burners with an excess intake of carbs. In this case, your brain will selectively choose to use glucose as its fuel as opposed to ketones as its other option. To become a fat burner, metabolically “Shift Down” your carbs (processed grains that is) and “Shift Up” your healthy fats! Turbo charge your veggies so you get tons of vitamins, minerals, antioxidants and phytonutrients to boost energy, be lean and get your glow shifting you from “NOW TO WOW!”

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TOP 5 REASONS TO POWER SHIFT CARBS 1. ANTI-AGING: Excess processed carb consumption, especially fructose, increases AGEs (Advanced Glycation End Products) making cells stiffer. AGEs also cause RAGEs (raging inflammation) and oxidative stress that is associated with lifestyle diseases.46-52 (Note: AGEs can also come from smoking and heating foods at high temperatures, especially barbecuing, frying, roasting and baking, so a word to the wise: if you barbecue, turn down the heat a notch or two!53,54 Remember “Low & Slow” when heating foods! 2. WEIGHT: Reducing excess carbs stabilizes leptin, your “I’m Full Hormone”, promotes fat burning and reduces fat storage.55,56 If you are carb intolerant, enjoy your carbs with Carb “MetaTiming” in mind. I recommend having sprouted whole grain carbs before 3 pm when your metabolism is at its highest. Also, for some, the combination of grains with proteins is not optimal. If you have tummy troubles, try separating these nutrients by a few hours for better digestion. 3. ANTI-INFLAMMATORY: Excess processed carbs promote insulin, which increases inflammation. 4. ENERGY: When you metabolize carbs more efficiently, your energy can soar! 5. MOOD: Balanced carbs allow your body to utilize the carbs optimally, helping to stabilize your blood sugar and your mood.

“FAST PASS” CARBS

THINGS YOU HAVE NOW LEARNED

You need carbs as they are your primary source of energy & are needed for brain power!

“Mixed Messages Truth” Processed grain carbs make you fat; power gluten-free whole foods can help you lose weight & processed whole wheat is NOT better for you!

If you are Carb Intolerant how to shift from being a “Sugar Burner” to a “Fat Burner” by enjoying “Clean Carbs”.

You can enjoy healthy carbs without measuring. If you need guidance, set your “Carb Dial” as below.

Hide’N Seek! “Clean Carbs” include: Veggies, Fruit, Beans/Legumes & Gluten-Free Pseudo-Grains.

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STEP 1: SET YOUR CARB DIAL So now let’s talk about quantity...what is the right amount of carbs for you? Choose your “Carb Dial” according to your goals and the health categories below. All will focus on shifting your weight to your ideal range. That means that you can enjoy “Power Carbs”, including greens, herbs, veggies, sprouted beans & legumes and gluten-free sprouted grains. Keep in mind that when the amount of carbs that you consume decreases, increase your healthy fats like avocado, nuts, and seeds.

CARB DIAL 1

CARB DIAL 2

CARB DIAL 3

Carb Tolerant & Longevity

Moderate Carb Intolerance, Under Age 35, Over 5’5”, *Exercise >3/week

Significant Carb Intolerance, Over Age 35, Under 5’5”, *Exercise < 2/week

Enjoy Greens & Herbs: All You Want!!! Grains & Root Veggies: 2 Cupped Hands/Meal Veggies: 2 Fists/Meal FOUR meals/day

Enjoy Greens & Herbs: All You Want!!! Grains & Root Veggies: 2 Cupped Hands/Meal Veggies: 2 Fists/Meal THREE meals/day

Just focus on eating “Power Foods” without measuring spoons or cups!

Add Ons: • If You Are Over 6 feet tall : Add ONE extra serving/day • Work Out Days: Add ONE extra serving of protein AND carbs/day within 1 hour post-workout • Work Out Days: Add ONE extra serving of fat with a snack 1 hour pre-workout. Sample Of Daily Carbs By Grams (Again, don’t worry about counting carbs; this is just to show you the math): Carb Dial 1

Carb Dial 2

Carb Dial 3

• 1 cup protein smoothie 24 g • 1 cup strawberries 11 g • ½ cup pecans 16 g • ½ cup chickpeas 27 g • 1 cup carrot juice 15 g • 1 cup brown rice 44 g • 1 avocado 12 g • 1 cup lentil soup 30 g • 1 cup rice milk, unsweetened 20 g Total = 199 grams

• ½ grapefruit 15 g • ½ cup almonds 15 g • 1 avocado 12 g • 1 cup black beans 24 g • ½ cup peas 30 g • 1 cup cherries 15 g • 1 cup red beans & rice 45 g Total =156 g (Carb Dial 2 = 35-40% = 150-200 g/day)

• 1 apple 25 g • 1 sweet potato 24 g • ½ cup hummus 10 g • ½ cup brown rice 22 g • ½ cup almonds 15 g • 1 cup blueberries 21 g Total= 117 g (Carb Dial 3 = 33-35% = 100150 g/day)

For a detailed list of carbs grams per serving, visit http://www.med.umich.edu/1libr/MEND/CarbList.pdf Lower Carb Dials may be considered for those with metabolic concerns, including significant carb intolerant, diabetes, and obesity. For Your Custom Carb Dial that is more unique to you, simply go to http://revivelifeclinic.com/events/macronutrient-calculator/ to calculate and work with your healthcare team if you are in this category.

dr. joël

For All Dials: For a complete overview of Power Nutrition see Chapter 2 Power Foods 101 Pyramid to tie things together! For optimal “Meta-Timing” of your carbs, consume your carbs regularly throughout the day, especially when your body is most active and within one hour post exercise to replace your glycogen stores. Carb Dial 2 is balanced to include four meals a day to allow for the increased demands on the body.

Weight Hit a Plateau? Carb Cycling There are some people that are very “Carb Intolerant” where almost anything that they eat increases their weight very quickly. If you fall into this category, you may need to enjoy your grain carbs at one key meal, for example at lunch, and/or include “Carb Cycling” where you increase your daily carbs rotationally. This allows your body to burn fat, replenishes glycogen, and reset your carb metabolism. For more details visit www.drjoel.ca Taking your pH (see Chapter 1 Power Foods) can also help to determine if your menu is right for you, especially if your weight has plateaued or you are not responding to any nutritional plan. If you find that you are “acidic”, with a pH of less than 7, your menu or “acidic” lifestyle habits (excess stimulatory activities e.g. lack of sleep, stress, over exercise to name a few) need adjustment.

STEP 2-SUMMARY & SHOPPING GUIDELINES READY

SET

ELIMINATE

SHOP

INCREASE

A Carbs: Canned BPA Veggies B Carbs: Canned BPA Beans C Carbs: Candy, Baked Goods, Processed gluten-free (corn starch, guar gum, potato starch and rice starch) Wheat and other Gluten Grains, Fructose, HFCS (high fructose corn syrup), fruit juices, packaged fruit products

Shop for fresh produce, organic & sprouted where possible!

Free Carbs!!! Greens, herbs, berries, lemons & limes, apples A Carbs: Veggies that grow above the ground, fruits B Carbs: Beans & legumes (sprouted where possible for a higher protein dense option, as nonsprouted cooked beans beans are higher in carbs) & higher GI fruits such as bananas

C Carbs: Root veggies that grow below the ground Sprouted whole grains gluten-free e.g. amaranth, buckwheat, millet, quinoa, rice (brown), teff and wild rice Sprouted whole grain gluten-free foods e.g. bread (stone ground), crackers & flat breads (breads, crackers & flat breads) Assess: If you are “Carb Intolerant” Carb Cycling For Those Very Carb Intolerant: Monday & Tuesday: Low Carb, Wednesday Normal Carb, Thursday & Friday Low Carb , Saturday High Carb and Sunday Normal Carb FAST PASS! Enjoy Lemons, Herbs & Greens, Cauliflower, Black Beans (Adzuki & Mung too), & Amaranth! Keep in mind carbs are needed for stored energy, repair & brain power!

*Exercise = 30 minutes where you are sweating (this doesn’t include sex! although that’s good too!)

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STEP 3-TRY DR. JOËL’S FAVOURITE POWER CARBS! To get the most metabolic action from your foods, focus on carbs from your veggies first, then your fruits, beans and legumes and lastly, whole grains. There are many great “Power Carbs” to choose from. POWER CARBS Lemons!!

HEALTH NOTES

FOODS

COOKS NOTES

Fruits, like lemons, limes and berries, are clean carbs that are low in the GI (glycemic index) and help the body detoxify.

Try zesting lemons. Sprinkle on top of meals to refresh (you can freeze too!). Don’t forget the rind is full of antioxidants as well!!

Herbs & Greens!!!

Herbs and greens are my favourite carbs that power energy and are easy on the waistline!

Make pestos to flavour your foods. Use collard leaves and/or Swiss chard leaves as green taco shells!

Cauliflower

Cauliflower is a superstar, like all the other cruciferous veggies, including kale, cabbage, broccoli and radishes, in its antioxidant and cancer-preventing powers!

You can use it as a side, to make a soup, mashed potatoes, as a sneaky grain alternative in couscous, pizza and even rice! I love The Power Foods 101 recipes “Power Energy Bowl” and “Cauliflower Pizza!”

One cup gives you 287% of your *daily molybdenum needs. Molybdenum helps in enzyme production and protein digestion, which both are important in the production of energy!! My other favourite beans are adzuki & mung!

These are easy to toss in a breakfast burrito, a salad on the go, and make a great plant powered slider! It’s easy to switch up different beans in any of the Power Foods 101 recipes.

Amaranth

Amaranth is a tiny pseudo-grain that is related to quinoa, teff, buckwheat and Swiss chard. It is a good source of protein, calcium, iron, fibre and lysine. Lysine is an amino acid that helps repair your muscles, especially after a great workout.

Cook like rice (using less water) i.e. 1 cup grain with 1½ cup water. When cooked it resembles cream of wheat and can be enjoyed like a hot cereal or pudding. I love it in The Power Foods 101 Ancient Grain Apple’N Cinnamon Parfait.

Teff

Teff is available in a light or dark version with a slightly nutty taste. One cup of teff cooked has 123 mg of calcium, is an excellent source of vitamin C and iron. Teff is also high in resistant starch, a new type of dietary fibre that can benefit your blood sugar, weight, and digestion.

Teff can be cooked just like amaranth above. Like amaranth, it doubles well as a warm breakfast cereal or pudding with your favourite toppings. You can also use it to make pancakes!

Wild Rice

Wild rice is gluten-free and comes in beautiful brown to black. It is rich in lysine to support muscle repair and B vitamins for hormone and mood balance. It has almost twice the protein content and six times the amount of folic acid as compared to brown rice.

Nutty, rich, smoky taste with a chewy nature. Soak overnight and cook like rice using 1 cup wild rice to 1-1½ cups of water

Black Beans

POWER

GLUTEN-FREE GRAINS

Amaranth

Buckwheat

Job’s Tears (Asian Pearl Barley)

Millet

Oats

Quinoa

Wild Rice

Teff

Brown Rice

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Where possible, choose sprouted sources of beans or whole grains and/or use the soaking methods in Addendum 1. The volume of water is calculated for pre-soaked grains, if you are using a non-soaked version, double the amount of water used. See Addendum 1 for cooking instructions.

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STEP 4-BEGIN YOUR CARB 3 DAY POWER SHIFT Focus on the elimination of processed carbs from your nutrition as strictly as you can for 3 days. Thereafter, focus on the 80% rule. “Eliminate” are common foods that contain refined carbs. “Healthier” are easy better for you choices of food that you can purchase or only take a few minutes to get ready. “Healthiest” are the advanced best choices of foods for metabolism and encourage you to get cooking! The highlighted recipes are those that you will find in Part III Recipes.

PREP: POWER SHIFT YOUR KITCHEN! Read the labels of the packaged foods you normally have in your diet. Remove/Reduce all the foods that are processed forms of carbs, including white or whole wheat foods (bread, pasta, crackers), and canned veggies, beans, legumes or fruit in non-BPA cans or organic. Purchase Lemons, greens, veggies and your choice of gluten-free whole grains. Set a Goal of being processed carb free, as well as watching the portions of carbs that you have (follow the food pyramid guidelines) for 3 days and a reward of what you’ll do when you get there! DAY 1: BREAKFAST Focus on eliminating where processed carbs hide in all of your food that you consume from breakfast until 12 noon. This is the best time of the day to have your whole grains when your metabolism is at its highest once you have woken up.

ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Coffee with Sugar (sugar is a carb!!)

Swiss Water Purified Decaf. Coffee

Lemon Water

Lucky Charms with Milk (for those of you with a really sweet tooth!)

Oat Millet Flakes with Almond Milk (unsweetened)

Buckwheat with Goji Berries & Pumpkin Seeds

Snack: Banana Loaf or Toast with Jam (most jams have lots of sugar)

Gluten-Free Whole Grain Crackers with Nut Butter (raw)

Nature’s Power Bread with Quicky Jam

dr. joël

photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

Congrats! You have now “Power Shifted” your breakfast and completed day 1! DAY 2: LUNCH Focus on eliminating where processed carbs hide in all of your foods that you consume from lunch to dinner. Watch your portion sizes of grains.

ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Ham and Cheese Sandwich

Whole Grain Sprouted Bread With Lean Turkey Breast

Luscious Locks Salad

Singapore Noodles (noodles are wheat)

Sushi

Stir fry with Veggies, Edamame and Brown Rice

Spaghetti with Meat Sauce

Brown Rice Noodles with Meat Sauce

Veggie Noodles (use your spiralizer) with Vegetarian Sauce

Congrats! You have now “Power Shifted” your lunch and completed day 2! DAY 3: DINNER Focus on eliminating where processed carbs hide in all of your foods that you consume from dinner to bedtime. Also, watch your portions of carbs and late night snacking! If you have cravings for sweets or carbs, then you may not have eaten enough throughout the day, and your body is trying to play catch up OR you’ve snuck in some refined carbs, causing your blood sugar to drop. If this happens, go back to the breakfast and lunch “Power Shifts” to reset!

ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Mac’N Cheese

Bean Pasta with Cashew Sauce

Spaghetti Squash Pad Thai

Tacos with Cheese, Salsa & Guac.

Baked Fish Tacos with Salsa & Guac.

Pomegrante Tacos

Wine and a Beer!..ok maybe two! (alcohol is a carb and high in sugar)

White Wine Spritzer with Lots of Ice

Strawberry Lemon Spritzer

Congrats! You have now “Power Shifted” your dinner and completed day 3! Now you can enjoy the Power of 80, where you are following being processed carbs 80% of the time. I’m going to have lunch at my fav vegetarian restaurant. What about you?

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POWER FOOD: LEMONS “Clean Carbs!” 1 Lemon 51% *Daily Needs Vitamin C Glow: Promotes Collagen To Help Your Skin Glow Anti-Aging: Reduces Free Radicals Energy: Promotes Absorption of Iron

photo: mitchlenet.com, design: cuativemedia.com

mins

POWER ENERGY BOWL - POWER FOOD: DULSE INGREDIENTS

SERVES 4

2 cups *buckwheat noodles, cooked (or 4 cups cauliflower. Just put cauliflower pieces in a food processor and pulse until you have cauliflower rice, a grain free option) 1-15 oz. can black beans, rinsed & drained 1 cup each: sweet potatoes, cubed & broccoli, bite size florets, both steamed 1 cup each: red cabbage & kale, both sliced finely ½ red bell pepper, diced Maple Tahini Dressing: ½ cup vegetable stock (low sodium & gluten-free) ¼ cup tahini, raw 1 lime, juice of 1 tsp. maple syrup, pure ( grade B)

know you don’t think of lemons when thinking about carbs, but they are one of the best carbs to enjoy! Why do we love lemons?

1. They support your immune system. The saponins in lemons help keep bugs away, thanks to their anti-microbial action. 2. The ascorbic acid that lemons have are anti-inflammatory, helping us stay limber. 3. They are great for digestion, helping to promote the release of hydrochloric acid to facilitate protein breakdown. 4. They keep our skin glowing. Vitamin C and

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other antioxidants in lemons combat free radical damage. Free radical damage, especially as caused by UV exposure and environmental toxins, is responsible for many symptoms of aging. Lemon juice can be applied topically to scars and age spots to help reduce their appearance. Traditionally used as a liver stimulant, lemon water is also believed to help purge toxins from the blood, helping to keep skin clear of blemishes. So pucker up! Or for a naturally sweeter version try Meyer Lemons! Coming up next: how much protein do you need?

1 tsp. each: garlic & ginger, minced sea salt & pepper to taste

DIRECTIONS 1. Prepare noodles, according to manufacturer directions. Divide into four servings and add to serving bowls. 2. Divide each ingredient into quarters and top noodles with black beans, sweet potatoes, broccoli, red cabbage, kale, and peppers. 3. Whisk vegetable stock, tahini, lime juice, maple syrup, garlic, ginger, salt, pepper, and chili in a small bowl. Drizzle over toppings. 4. Garnish with dulse, black sesame seeds, and lemon slices. Enjoy! *Health Nut: Buckwheat Noodles can be found at your health food store or health food section of your regular grocery store. Be sure to read the label, as sometimes they are mixed with other grains such as wheat. Choose 100% buckwheat for a gluten-free option. **Health Nut: Dulse can be found at your Asian or health food stores.

1 chili pepper, sliced (optional) Garnishes: ½ cup sprouts of choice, to garnish ¼ cup **dulse, to garnish ¼ cup black sesame seeds to garnish (optional) 4 lemon slices, to garnish SERVING SIZE: 1 BOWL

his power bowl contains the sea veggie, Dulse, which is a red seaweed, containing powerful protein, mighty minerals, omega fatty acids, and vitamin B12. One cup of this super nutrient food contains *14% of your daily needs of iron, potassium and B12. Iron promotes oxygenation through your body, and potassium plays an important role in balancing muscle contractions, including your heart. Vitamin B12 helps support even more energy, while omega fatty acids help to calm inflammation!

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dr. joël

PART II THE 3 DAY POWER SHIFT PLAN

CHAPTER 10

PROTEIN POWER dr. joël

“Tomorrow starts today!” ~ Mobile

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THINGS YOU WILL LEARN IN THIS CHAPTER

Why do you need protein?

What are the “Mixed Messages” about protein?

What are the health benefits & risks of low or high protein? What is the “Protein Excess Trio”

PROTEIN 5 KEY POWER ACTIONS!

How much protein do you need?

Hide’N Seek! Where are the foods with “Power Protein” ?

PROTEIN LINGO Just to keep you in the loop, here are a few terms relating to protein. Amino Acids: The building blocks of protein. Complete Protein: Protein that contains all the 9 essential amino acids we need to obtain from our diets as the body does not make them. Grass Fed & Finished: All cows begin with a diet of grass, which is their natural food source. The commercially raised cows are then switched to grains to encourage growth. Grass fed and finished means the animal continues to eat grass, which improves its nutritional profile. Sarcopenia: The loss of muscle mass as we age, which reduces our metabolism. This can be increased by strength training exercise. To help you understand the different nutritional recommendations on protein, it’s helpful to set a standard on what we are referring to when speaking about different plans. Generally:

RANGE OF PROTEIN

dr. joël

PERCENTAGE OF CALORIES

Low Protein

Less than 10%

Moderate Protein

10-25%

High Protein

More than 25%

Very High Protein

More than 35% protein (not recommended)

1. WEIGHT…Reduces cravings, builds strong muscles, and promotes detoxification. 2. ENERGY…Protein can function as vitamins, enzymes AND as a reserve source of energy. 3. HAPPY & BRAIN POWER!...the mood and brain hormones serotonin & dopamine.2 4. REPAIR & BUILDING …Protein turnover. 5. GLOW… Promotes collagen, hair, skin & nail formation, AND detoxification. OTHER…Structure, Immunity & Hormones (proteins are the structure of hormones like epinephrine, norepinephrine, oxytocin (“Cuddle Hormone”), thyroxine (“Metabolism Hormone”), melatonin (“Sleep Hormone”) & growth hormone (“Longevity Hormone”).

3 “MIXED MESSAGES” PROTEIN There are three main “Mixed Messages Protein” I am often asked about, so let’s see what is myth and truth. “Mixed Message” Protein 1: You Need To Eat More Protein? A part of this message may be true, but as we will learn, it’s about the right balance of protein for your goals. If your goal is to lose weight, higher protein plans have been shown to be helpful for weight loss by enhancing feelings of fullness and preserving muscle mass.3,4 In addition, your body burns more calories digesting protein than digesting carbs. It is important, however, if you are increasing your protein, that you have good digestion to metabolize all the good nutrients it has. There are also health benefits from lower protein, which we will learn about in this chapter. “Mixed Message” Protein Truth = you need to eat the right amount of protein for you and your goals. “Mixed Message” Protein 2: Endurance Athletes Don’t Need More Protein Than The Average Person?

PROTEIN 101

o live an energetic life, be lean, and glow, the right balance of protein is vital. Proteins are the main functional and structural blocks of EVERY cell in your body. When you eat foods containing protein, your body breaks it down into smaller components called amino acids which can be combined in different ways to promote optimal health.1 It’s important to continually replenish your stores by eating high quality “Power Proteins”, which allow the body to repair and build muscle, especially after exercising. Protein can increase your most powerful antioxidant glutathione, which is different than other antioxidants because it is actually inside your cells and can help you detox at a deep cellular level.2 It takes us about 3 hours to digest protein to access it for fuel and rebuilding; therefore, if you are tired or need a quick source of energy, think veggie & fruit carbs!

Endurance athletes do need more protein, because it improves recovery and helps decrease soreness and inflammation.5-9 Adding protein to your post-exercise nutrition with carbs can help your body rebuild its stores of glycogen (stored energy primarily from carbs). Other situations where the body may need more protein include: pregnancy, stress, illness, strength training, periods of growth and as we age. “Mixed Message” Protein Truth = endurance athletes do need more protein. “Mixed Message” Protein 3: You Need To Eat A Combination Of Incomplete Proteins To Make A *Complete Protein? The answer is no. We now know that your body can pool your amino acids throughout the day, and you don’t have to worry about which you are getting as long as you are eating a variety of foods!10-14 So enjoy! “Mixed Message” Protein Truth = you don’t have to worry about combining protein math to get a complete protein, as the body can “pool” your amino acids throughout the day. *Complete Protein: There are twenty-four amino acids which include the essential and non-essential amino acids.15,16 A complete protein is a source of protein that contains all the 9 essential amino acids that the body cannot manufacture.17

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difficulties and who are sensitive to *FODMAPs.18 Here are a few tips to make beans or legumes friendlier for you:

NOT ALL PROTEINS ARE EQUAL When selecting your source of protein, keep in mind POWER PROTEINS are made of WHOLE FOOD SOURCES (WFS) compared to POWERLESS PROTEINS, which come from PROCESSED SOURCES (PS). “Power Proteins” have higher nutrient content. Where possible, choose organic, which means the food has been grown without chemicals. However, it is also important to choose protein sources that have been grown in their most natural environment and with their most natural food sources if consuming animal-based protein.

127 $// 3527(,16 $5( (48$/ GOOD

ANIMAL

Choose These

PROTEIN

BAD

BEANS, LEGUMES SPROUTED

BEANS & LEGUMES BPA-CANNED

NUTS & SEEDS RAW

NUTS & SEEDS ROASTED

GLUTEN-FREE GRAINS BUCKWHEAT, QUINOA SPROUTED WILD & SMALLEST FISH (PACIFIC & ALASKAN) BEEF / LAMB ORGANIC GRASS FED & FINISHED, PASTURE RAISED

BEEF / LAMB FEED LOT & GRAIN FED

DAIRY ORGANIC, GRASS FED PASTURE RAISED FULL FAT (RAW)

Avoid These

(HORMONES & ANTIBIOTICS)

POULTRY & EGGS CAGED

DAIRY COMMERCIALLY PREPARED

These are “Good” proteins. • Beans & Legumes: Beans and legumes have a lot going for them. Their unique combination of protein and fibre helps you feel satisfied and is potentially good for the critters in your colon. They give you lots of nutrition with B vitamins for your energy and the minerals iron and zinc for your adrenal glands (stress hormone gland). Beans do however contain fermentable fibre or sugars that many people have a hard time breaking down. This is especially the case for those with digestive POWER FOODS 101

1. START SMALL: Start with mung, adzuki beans, and lentils as they are low in the complex sugars and are more readily digested. 2. PROBIOTICS: Increase probiotic rich foods, like fermented sauerkraut, kimchi or kombucha, rich in “friendly bacteria” as your probiotics help you produce the enzymes needed to break down your foods.21 Eating more raw foods also helps promote more natural enzymes. 3. SOAKING: Soaking beans or legumes in water for 2-24 hours (according to size & density, see Addendum 1 Give Your Nuts, Seeds, Grains & Beans A Dunk! with 1 tablespoon of lemon/lime juice or apple cider vinegar (ACV) per cup of dried bean prior to cooking is advised. This can improve their digestibility by activating the sprouting process, reducing anti-nutrients, and leaching out tannins and indigestible saccharides.19

5. COOK SLOWLY: When fully soaked, rinse, add water to cover and cook at a slow simmer. Boiling tends to toughen beans. At the beginning of cooking, skim off and discard any foam that rises to the top of the pot. You can also use a pressure or slow cooker.

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TIPS TO ENJOY BEANS & LEGUMES!

4. NATURE’S BEAN-O!: Add a 2-inch strip of the sea veggie kombu or wakame per cup of dry beans to the cooking water. These sea veggies are a natural source of glutamic acid, which helps break down the sugar, raffinose, people have a hard time digesting. Kombu or wakame tenderizes, enhances flavour, and adds more vitamins, minerals and antioxidants.

WHITE GRAINS

FISH FARMED & HIGH MERCURY

POULTRY & EGGS ORGANIC & FREE RANGE

dr. joël

6. SPICES: Add spices like cumin, fennel, ginger and turmeric enhance bean digestion. 7. DIGESTIVE ENZYMES: Look for digestive enzymes containing alpha-galactosidase enzymes that help to break down the hard to digest sugars in these beauty beans.20 • Nuts & Seeds…Nuts’N Bolts: Enjoy nuts and seeds raw and soak them overnight or purchase them sprouted for optimal digestion and absorption of nutrients.21,22 The soaking or sprouting process and a digestive system rich in “friendly bacteria”, such as lactobacilli, increases phytase, the enzyme that breaks down phytic acid.21,22 When selecting nuts or seeds, I recommend choosing them raw as the polyunsaturated fatty acids (PUFAs) are easily oxidized when they are exposed to heat, light and oxygen, leading to an increased risk of inflammation. • Pseudo-Grains: Amaranth, Buckwheat, Quinoa,Teff & Wild Rice: Pseudo-grains are seeds and grasses we commonly use and think of as grains but are actually seeds. They are glutenfree and higher in protein, fibre, and low GI. They are also bursting with vitamins and minerals like iron, calcium, and magnesium. They make great breakfast cereals, pancakes, salads, loaves, muffins and even desserts. For optimal digestion, soak overnight. • Fish, Red Meat, Poultry, Eggs & Dairy: If you are consuming animal products, including fish, red meat, poultry, eggs or dairy, refer to the section For All You Meat Lovers Chapter 2 for the details.

*FODMAPs: short-chain carbs and alcohols (fructose, galactose, lactose, sorbitol, mannitol, xylitol and maltitol) found in many foods which people with digestive difficulties are intolerant to.19

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daily calories), you can also get too much of a good thing. Too much protein can cause you to gain weight. Not only that, but it can reduce your longevity! Read on to find out why!

“POWERLESS PROTEIN” These are “Bad” proteins. Reduce all powerless sources of processed proteins including: non-organic and BPA-exposed canned beans and legumes, nuts and seeds that are roasted; white grains; fish that are farmed and high on the mercury-containing list; red meat or dairy that has been commercially prepared with exposure to antibiotics, hormones or a non-natural environment and poultry or eggs that are from animals that have been caged.

HOW MUCH PROTEIN DO YOU NEED? HEALTH BENEFITS HIGH PROTEIN There is evidence supporting both high protein plans for weight loss and low protein plans for longevity; these most commonly include vegan eating. Let’s begin with the health benefits of high protein.

Weight & High Protein Research supports a moderate-high protein plan that can help weight loss within the range of 15-35% protein of total calories.23-25 Moderate-high protein plans may help with weight loss by enhancing feelings of fullness, increasing the thermogenic effect, and preserving muscle mass.3,4,24 Moderate-high protein nutritional plans also increase glucagon, turning on your “Skinny Switch”, thereby reducing insulin’s effect of increasing fat. This all helps promote the loss of more fat and less muscle tissue. If a nutritional plan exceeds 35% of the calories coming from protein, is not recommended.

Aging & High Protein…Pump It Up! As we age, we gradually lose muscle mass, a process called sarcopenia, which leads to gaining about a half a pound a year after the age of 30.26-29 By the time we are 40, we tend to burn 250500 fewer calories a day, and when we reach 50, about 500 to 1000 fewer calories a day.26,29 This leads to even more weight gain and nutrient deficiencies if we don’t pay attention to a proper diet and exercise.28,29 Thus, it is important to build up muscle mass and strength by including strength training with heavy weights. As a general rule, you can use 60% of your one rep. max (repetition max) of weights. Repetitions in addition to a nutritional plan that increases your “Protein Dial” slightly more than the RDA (recommended daily allowance) can help slow down this process. See Chapter 5 for the Power Foods 101 Exercise Plan.

PROTEIN PUMPED PAM “I just need to lose 15 pounds to get into my wedding dress!” Pam was using a liquid protein shake from morning to evening, as well as after her workouts and felt like she was doing well. However, in the evening, she just couldn’t shake her cravings. So she turned to more protein at night, being afraid to eat carbs or fat, thinking that would make her gain more weight. The total amount of protein she was taking was well over 200 grams, which, with her tiny frame, translated to over 50% of her overall calories coming from protein!! In the end, she was gaining more than 3 to 5 pounds a week. Protein Pumped Pam had the right idea, increasing her overall protein intake (which also meant reducing grain carbs) to help reduce her weight; however, she just took it too far, thinking that more was better. On top of the protein excess, Pam was also very stressed. We found that her cortisol in blood work was through the roof! The combination of too much protein and too much stress hormones was making her life miserable. A balanced eating plan, including protein at the right level, helped Pam get on the right track and become “Pretty In Pink Pam!”

Americans, on average consume twice as much protein as they need for optimal health, along with far too many carbs and too few healthy fats.31 The average North American consumes 69% of their protein from animals.32 This isn’t really a surprise, as we can all see that the average size of steak has increased from a 3-4 ounce serving to the all too common over 10+ ounce steaks that don many American plates. To add fuel to the fire, the quality of this excess meat has decreased due to the desire to increase production with processing techniques that include confined spaces for the animals and a diet of genetically engineered grains, instead of their natural whole food diet of fresh grass.32

Athletes, especially endurance athletes, do need a little more protein than other people, which is easily taken care of in the larger servings athletes require for their higher caloric intake.5-9

Many of you may find that after eating a huge steak, your digestive system is not too happy. You may have common symptoms of protein excess, which include heartburn, bloating or even constipation.33 In a study of a low-carb, high-protein diet, 53% of the participants reported headaches, 53% constipation, 41% diarrhea, 31% insomnia, and 34% back pain.34 In a similar study, it was found that there was a 53% increase in the amount of calcium being excreted in the participant’s urine.35 Although the average weight loss of the dieters in this study was 20 pounds, the side effects in both studies considered not serious by the research teams may have become serious.35 Other common symptoms of eating too much protein include: blood sugar imbalances (diabetes), bone loss, kidney stress (especially if kidney disease is already present) and in extreme situations, vomiting, loss of appetite, and an ammonia quality to the breath.36-41

Stress & High Protein

Signs & Symptoms of Excess Protein:

Training & High Protein...Pump It Up!

Chronic stress (high cortisol levels) or trauma reduces muscle protein rebuilding and increases the conversion of protein into glucose.30 This increases insulin levels, turning on your “Fat Switch” and inflammation. Thus, people under stress require slightly higher amounts of protein as well.

WHAT HAPPENS IF YOU GET TOO MUCH PROTEIN?

• Weight Gain42 • Digestion: Heartburn, Bloating or Constipation33-35

• Blood Sugar Imbalances (Diabetes)42 • Kidney Stress37-41 • Gout43

• Heart Disease44,45

High protein is helpful to those wanting to lose weight, seniors, athletes, during pregnancy and those under stress. However, if you consume very high levels of protein (protein levels above 35% of your

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In another study, it was found that those who ate animal protein POWER (commercially prepared) versus plant FOODS protein were 75% more likely to die from any cause and four times more likely to die of cancer compared to those on a lower protein diet.46 In Power Up Plant Power Proteins For Maximum addition, it was shown that by reducing animal protein intake from moderate Health Benefits! to low the risk of death was reduced If you are under the age of 65 and on a high protein plan, by 21%.46 However, people who were choose plant based sources 40 After the age of 65, a older than 65 years had the opposite moderate or high protein intake is recommended to effect in that they had a reduced risk of improve longevity26-29 death with higher amounts of protein, confirming the fact that elderly people need more protein.46,26-29 This is consistent with the fact that as we age, we tend to lose 0.5% of our body weight each year, which reduces muscle tone.26-29

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EXCESS PROTEIN TRIO The 3 Pathways Of An Overload Of Protein

1. INSULIN PATHWAY: Excess protein and carbs are converted to SUGAR through a process called gluconeogenesis turning on your “Fat Switch”. Insulin also stimulates IGF-1 (insulin-like growth factor), which promotes cell growth. Elevated IGF-1 has been linked to lifestyle diseases, including obesity, cardiovascular, diabetes, and cancer.42,47-50 2. THE HEART PATHWAY: Too much protein, especially *commercially prepared meat, damages the lining of your blood vessels (Endothelial Lining) and reduces the production of a substance called Nitric Oxide (NO), which normally reduces blood pressure and inflammation.51,52 This increases the risk of heart disease, autoimmune disease, and a number of **other health conditions.51-62 L-Arginine rich foods such as soy (non-GMO) pumpkin seeds, sesame seeds, walnuts, spirulina, quinoa, oats, nuts, legumes, and beans help to increase NO. 3. LONGEVITY PATHWAY: Surplus protein increases insulin and an enzyme called *mTOR which is associated with reduced longevity64, Alzheimer’s disease66-70, diabetes71,72, obesity72, depression72, autism72 and certain cancers72. Natural remedies, such as green tea’s epigallocatechin gallate (EGCG), caffeine, curcumin and resveratrol have also been reported to inhibit mTOR in early studies.72,73 *(mammalian Target Of Rapamycin)

* Commercially prepared meat can damage the endothelium, due to the higher methionine content (vs. plant proteins), which stimulates the production of homocysteine, the actual culprit that may lead to atherosclerosis, inflammation, and damage to the endothelium.58,59 ** Additional Health Concerns that have been linked to damaged endothelial lining include: ALS, clotting disorders, diabetes, glaucoma, hypertension, stroke, kidney failure, lupus, metabolic syndrome (abdominal obesity, hypertension, insulin resistance) Multiple sclerosis, Parkinson’s, rheumatoid arthritis, scleroderma, migraines, pre-eclampsia, depression and sleep apnea (as a cause of endothelial dysfunction).51-62

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It is important to keep in mind that these discussions are relative to the average individual and customization needs to take place for those with special needs (e.g. fertility, pregnancy, high stress, high-level athletic training and critical growth periods from infancy to adolescence). If your training needs or health condition requires higher than baseline protein (35% of your total calories) to be consumed, you should be monitored by a healthcare team.

HEALTH BENEFITS LOW PROTEIN Like all aspects of the body, the right amount of protein is about balance. For general health, we need much less protein than most people actually think. At the lower end of the scale, The World Health Organization (WHO) sets a minimum of 5% of our daily calories from protein.74,75 The Institute of Medicine increases this number to 10% of our daily calories77 while the RDA (Recommended Daily Allowance) is set currently at 15% of our daily calories or 0.36 g/lb./day.78 When we look at longevity, people who live to be over 100 years old (centenarians) eat less than 10% of their diet from protein, in which the majority comes from plants or vegan sources78,79. Centenarians, generally, eat much less than we do in North America and have a lower incidence of lifestyle diseases.80 Early animal studies have found that tumour growth increases in diets that contain more than 10% animal protein and is reduced with less than 5% animal protein.81-86 Dietary PLANT PROTEIN was not shown to increase tumor cells even when greater than 20%.81-86 In a research project called the “China Study”, the lead investigator Dr. Colin Campbell obtained similar results. In particular, Dr. Campbell found that casein, which makes up 87% of cow’s milk protein, promoted all stages of the cancer process.87 Plants contain a minimum of 10% protein, and gorgeous greens average 50% protein of their total calories!88 Thus, not to worry about not getting enough protein if you are vegetarian or vegan. You will also get all the health benefits that come with plant-powered protein!

WHAT HAPPENS IF YOU DON’T GET ENOUGH PROTEIN? As each person is unique in their needs, it is still possible you are not eating enough protein or more commonly, not absorbing it, so common signs and symptoms of low protein are:

Signs & Symptoms Low Protein89, 90: • Energy: Low • Mood: Low • Hair: Loss, Brittle, Spitting or Reduced Pigmentation • Nails: Weak, Brittle, White Lines Accross (Muehrcke’s lines) • Muscle: Weakness, Fatigue PostExercise • Wound Healing: Slow • Digestion: Diarrhea, Constipation or Both • Blood Disorders: Clotting, Hemoglobin Concerns

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GLOW HEALTH TIP The 3 Most Common Reasons For Hair Loss Are: Low Protein Low Iron Thyroid Imbalance If you are experiencing hair loss, check in with your medical team so that you can get your glow back!

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HOW MUCH PROTEIN DO YOU NEED? Either too little protein or too much is not ideal, as we have seen. The amount of protein you need is based on your body weight, activity level, and overall state of health.5-9 Common conditions where higher protein is required include: weight loss plans, illness, stress, pregnancy, recovery and as you age. The Power Foods 101 Plan is moderate to high healthy protein, targeting 15-33% of your total calories coming from protein, which translates to generally 20-30 grams of protein per meal. Ideally, these proteins should predominantly be from plant-based sources. If you are consuming animal products, be sure to choose, where possible, organic AND naturally raised and fed options.

dr. joël

“FAST PASS” PROTEIN

THINGS YOU HAVE LEARNED

You need protein for optimal weight, a reserve of energy, hormones and more!

If you or your healthcare team chooses/recommends a high protein plan (to reach your target of weight loss), ensure that your digestive system is breaking everything down. Many people are not digesting very well, leading to symptoms including: heartburn, bloating, pain, gas, or diarrhea, to name a few. Lab testing commonly shows: elevated uric acid and lower eGFR, which means that the body is not breaking down proteins well and that the kidneys are slowing in their filtering capacity. Other integrative laboratory testing also shows weakened digestion of proteins. The integrative tests are controversial in acceptance, but we find consistent results with health symptoms, treatment, and progress for digestion. Different bowls for different goals!

TOP 5 REASONS TO POWER SHIFT PROTEIN 1. WEIGHT: Excess protein and carbs are converted to SUGAR! This can cause insulin and leptin resistance, which promotes increased fat stores in the body. 2. LONGEVITY: Both too little or too much protein can cause “Father Time” to come by too quickly! Centenarians live well on low power protein while those who wish to lose weight do well on a moderate-high protein plan.

“Mixed Message Truths” You need the right amount of protein; Athletes do need more protein and You don’t have to combine proteins if you are a vegan/ vegetarian to get a complete protein.

High protein does help weight loss, however very high protein: 1. Increases insulin 2. Damages heart vessels 3. Reduces longevity Which I call the “Protein Excess Trio” .

You can enjoy healthy protein without measuring. If you need guidance set your “Protein Dial” below.

Hide’N Seek! Greens, Veggies, Beans/Lentils, Nuts/ Seeds & Gluten-Free Grains are great plant powered protein sources.

STEP 1-CHOOSE YOUR PROTEIN DIAL Choose your “Protein Dial” according to your goals and the health categories below. All will focus on shifting your weight to your ideal range. As the dial increases, so too does your protein intake to promote resetting your metabolism. That means you can enjoy “Power Proteins” like greens, veggies, beans/legumes, greens, veggies, beans/legumes, nuts/seeds, gluten-free grains and (wild fish, free range poultry & eggs and grass fed & finished red meat & dairy if you are consuming).

3. FERTILITY: Protein is needed for hormone production related to fertility and general hormone balance. 4. DETOXIFICATION: Your liver needs amino acids to properly function. Reduced liver detoxing ability increases free radical production, increasing your risk of lifestyle diseases. 5. BEAUTY BONUS!: Optimal amounts of protein is needed to help your skin, hair and nails!

PROTEIN DIAL 1

Normal Metabolism & Longevity Just focus on eating “Power Foods” without measuring spoons or cups!

PROTEIN DIAL 2

Moderate Metabolism, Under Age 35, Over 5’5”, Exercise* >3/week Enjoy A palm-sized serving of protein with FOUR meals/day

PROTEIN DIAL 3

Slow Metabolism, Over Age 35, Under 5’5”, *Exercise* < 2/week Enjoy

A palm-sized serving of protein with THREE meals/day

Add Ons: • If You Are Over 6 feet tall: Add ONE extra serving/day. • Work Out Days: Add ONE extra serving of protein AND carbs/day within 1 hour post-workout. • Work Out Days: Add ONE extra serving of fat with a snack 1 hour pre-workout. *Exercise = 30 minutes where you are sweating (this doesn’t include sex! although that’s good too!) Fat-Dial/Carb-Dial /Protein-Dial that is more unique to you, simply go to http://revivelifeclinic.com/events/macronutrient-calculator/ to calculate and work with your healthcare team if you are in this category.

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For All Dials: For a complete overview of nutrition see Chapter 2 Power Foods 101 Pyramid to tie things together! For optimal *“Meta-Timing” of your protein, consume your protein regularly throughout the day, especially when your body is most active. Add an extra serving of protein to your pre-workout snack within one hour prior to exercising and within one hour of post-exercising to replenish its energy stores.1,2 Also, allow *2-3 hours in between each serving for optimal digestion and metabolism in the liver. Protein-Dial 2 is balanced to include four meals a day to allow for the increased demands on the body. It’s more about keeping in the general range and focusing on quality vs. quantity. Keep in mind that “Size Matters” and it doesn’t take much to get there. You will get 30 grams of protein from a 3.5 oz. (palm sized serving) of lean meat. If you have been consuming larger sizes, like a 10 oz. steak (not uncommon in restaurants!), you are at a whopping 70 oz. of protein for that meal! That’s where your “Protein Dial” is a helpful gauge of where you’re at.

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STEP 3: DR JOËL’S 5 FAVOURITE HEALTHY PROTEINS There are many great sources of whole food proteins including from plants! Many of us forget that foods, like greens and your VEGGIES contain protein too. It all adds up! POWER PROTEINS

HEALTH NOTES

COOK’S NOTES

Hemp Seeds!!

Easily absorbed protein. All of your nuts and seeds are also protein super stars!! 3 Tbsp. = 10 grams of protein That’s 4 more grams than an egg!

Hemp Seeds = Whole Seed Hemp Hearts (Hulled Hemp) = Whole seed with the crunchy outer shell removed. A minimally processed version. Sprinkle on top of salads, veggies or bowls!

Buckwheat

Buckwheat is a great pseudo-grain to add to your meals. It’s rich in protein, gluten-free, and gives you calcium too! The protein is easy to digest and helps you feel full.

You can use buckwheat groats in your cereals or add veggies to make a pilaf. You can also use buckwheat flour in muffins, loaves or wraps! See Power Foods 101 Ole Burritos!

Chickpeas

Where possible, choose sprouted versions, as beans & legumes sprouted are more protein dense as compared to their non-sprouted cooked versions which are more carb dense. Chickpeas are high in insoluble fibre (75% of total fibre) which produces butyric acid, that helps digestion and reduces the risk of colon cancer. Be sure and try my other favourites like adzuki and mung beans.

Chickpeas can go anywhere! Sauté with some onions, turmeric, and spinach, and you have a lovely quick meal. Whirl away in your blender or food processor for your own versions of hummus. Try mixing with kale, roasted red peppers or even pumpkin!

Quinoa

Quinoa is another pseudo-grain that has become popular. It is nutrient dense, giving you protein, manganese to fuel the Kreb’s cycle that produces your energy, and magnesium to help you relax.

Quinoa makes a great meat alternative in your chili or soups! Be sure and rinse or soak overnight before preparing to get rid of the bitter taste that may be present, especially if packaging does not indicate pre-rinsed/washed.

Spinach

Spinach is a nutrition power house. It is one of the top greens in my books. All greens, including spinach, give you protein, fibre, calcium, iron and chlorophyll to keep your body strong. Just 2 cups gives you your daily folate needs to power up your brain and mood.

Enjoy in smoothies, salads, and with any main!

STEP 2: SUMMARY & SHOPPING GUIDELINES READY

SET

ELIMINATE

SHOP

INCREASE

Beans & Lentils: BPA canned veggies or beans/legumes

Nuts & Seeds: Roasted

Purchase organic where possible and naturally raised.

Veggies: Greens, Herbs & Veggies contain protein too! Beans/Lentils: Soaked or sprouted. If using canned versions BPA-(bisphenol-A) free. Nuts/Seeds: Raw soaked or sprouted

Fish: Farmed & high mercury fish

Fish: Wild & low mercury (smallest e.g. anchovies & sardines) (see Chapter 2)

Red Meat & Dairy: Commercially raised

Red Meat & Dairy: Pasture raised, grass fed & finished (dairy full fat, raw if possible)

Poultry & Eggs: Commercially raised

Poultry & Eggs: Free range

White & Gluten Containing Grains

Gluten-Free & Pseudo-Grains: (sprouted amaranth, brown rice, buckwheat, millet, quinoa, teff or wild rice)

Include non-GMO soy, pumpkin seeds, sesame seeds, walnuts, spirulina, quinoa, oats, nuts, legumes & beans for a food source of L-arginine which helps to decrease the effects of excess protein (increases nitric oxide which reduces vessel inflammation). Palm-sized serving of protein for most meals. Add an extra serving of fat with a snack (protein & carbs) within 1-hour pre-workout and an extra serving of protein with a serving of carbs 1-hour post-workout. FAST PASS! Enjoy Matcha Green Tea With Your Protein, Hemp Seeds, Chickpeas Nuts & Seeds on Your Next Meal.

*Meta-Timing: There are still discussions as to whether the amount of protein per meal is required based on liver metabolism. I have chosen to present the recommendations based on reducing stress to both the digestive system and liver by allowing 2-3 hours between servings of protein, even though higher amounts per meal may be beneficial for satiety and thermogenic effects (protein is roughly double that of carbs and fat).

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STEP 4: BEGIN YOUR PROTEIN 3 DAY POWER SHIFT

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Focus on the elimination of processed protein from your nutrition as strictly as you can for 3 days. Thereafter, focus on the 80% rule. “Eliminate” are common foods that contain refined protein. “Healthier” are easy better for you choices of food that you can purchase or only take a few minutes to get ready. “Healthiest”are the advanced best choices of foods for metabolism and encourage you to get cooking! The highlighted recipes are those that you will find in Part III Recipes.

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PLANT POWERED PROTEIN

PREP: POWER SHIFT YOUR KITCHEN! Read the labels of the packaged foods you normally have in your diet. Remove/Reduce all the foods that are processed forms of protein including: non-organic and BPA (Bisphenol A) exposed canned beans and legumes; nuts and seeds that are roasted; white grains; fish that is farmed and/or high on the mercury-containing list; red meat that has been commercially raised (fed lots, grain fed, hormones, GMOs or antibiotic exposure); poultry or eggs that are from animals that have been caged; and dairy that has been commercially prepared. (See Chapter 2 For All You Meat Lovers!) Purchase Matcha green tea, two healthy proteins of choice (i.e. hemp seeds & buckwheat) and power foods to replace any that you have removed from your kitchen. Set a Goal of being processed protein free for 3 days and a reward of what you’ll do when you get there!

DAY 1: BREAKFAST Focus on eliminating where processed protein hides in all of your food that you consume from breakfast until 12 noon ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Coffee with Cream and Sugar

Green Tea

Matcha Green Tea

Toast with Peanut Butter

Stone Ground Whole Grain Toast with Raw Pumpkin Seed Butter

Quinoa with Almonds & Berries

Eggs, Bacon and Pork’N Beans (commercially raised animals)

Free Range Eggs, Grass Fed Beef, Beans (plant powered)

Ole Burritos!

Snack: Whey Protein Shake

Whey Protein Shake with Protein from Grass Fed Cows

Power Punch Smoothie

Spirulina 3 Tbsp. 15g

Tempeh ½ cup 15 g

Veggie Patty 15g

Buckwheat ½ cup12 g

Hemp Seeds 3 Tbsp. 10 g

Beans & Legumes ½ cup 7-10 g

Pumpkin seeds ¼ cup 10 g

Quinoa 1 cup 9 g

Edamame ½ cup 9 g

Flax Seeds ¼ cup 8 g

Sprouts 1 cup 8 g

Nuts & Seeds ¼ cup 5-8 g

Congrats! You have now “Power Shifted” your breakfast and completed day 1! DAY 2: LUNCH Focus on eliminating where processed protein hides in all of your foods that you consume from lunch to dinner. Watch your protein portion size as a breast of chicken is often up to 8 oz.!!! ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Sandwich with Luncheon Meat (commercially raised animals)

Sandwich with Organic Free Range Chicken

Spinach Salad with Veggies & 3 Tbsp. Hemp Seeds

Canned Chicken Noodle Soup

Soup from Health Food Store

Protein Noodle Soup

Snack: Chocolate Brownie

Dark Chocolate

Natural Nutella on Nature’s Fix Crackers

Congrats! You have now “Power Shifted” your lunch and completed day 2! DAY 3: DINNER Focus on “Power Shifting” where processed protein hides in all of your foods that you consume from dinner to bedtime. Also watch your portions of protein. Most people tend to consume too much animal protein e.g. 10 oz. steaks at dinner time! ELIMINATE

INCREASE HEALTHIER

INCREASE HEALTHIEST

Chili

Chili with Organic Grass Fed & Finished Beef

Thyme Roasted Mushroom Chili

Spaghetti

Spaghetti with Organic Grass Fed & Finished Beef

Vegetarian Spaghetti on Spaghetti Squash Noodles

Cheesecake (lots of dairy)

Raw Nut Cheesecake from Health Food Store

Sunny Lemon Cheesecake!!

Congrats! You have now “Power Shifted” your dinner and completed day 3! Now you can enjoy the Power of 80, where you are following being processed protein free 80% of the time. I’m going to go to the spa, how about you?

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ANIMAL SOURCES: Meat 3 oz. 30 g Fish 3.5 oz. 22 g Tuna 6 oz. can 40 g Cheese 1 oz. 6-8 g Egg 6 g

Spinach 1 cup Cooked 7 g

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photo: shutterstock, design: evergreenalauddin@gmail.com

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15 mins

GREEN TEA PROTEIN BALLS

- POWER FOOD: GREEN TEA -

POWER FOOD: TEA: MATCHA GREEN TEA “Matcha Your Metabolism!” Pair With Protein! Weight, Concentration, Energy, Cancer Protection!

ea is the feature for this section, and I’ve chosen the Popeye of teas: Matcha Green Tea! Although teas are not a source of protein, they are a rich source of antioxidants. At the top of the list is Matcha Green Tea, which may have up to 137x the antioxidant power of regular green tea. I pair antioxidants with protein to help protein metabolism physiology. B vitamins are needed for Phase I liver detoxification, and amino acids are needed for Phase II liver detoxification. If you don’t have enough B vitamins or protein, you will have more free radical formation, which increases your risk of lifestyle diseases. Thus, I pair protein with 180

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antioxidants so you get enough amino acids, and you get antioxidants to reduce the risk of damaging free radicals, especially if your protein levels are not ideal. In addition, those that are commonly increasing their protein often want to lose weight, and Matcha Green Tea helps to do just that! So you get double metabolism power! Green tea also has L-theanine, which helps you relax, so you can enjoy without those jitters that too much of that cup of java can give you! Coming up next: Part III The Recipes! Congrats: now you have learned the why! Now let’s have some fun and taste the yum!

INGREDIENTS

SERVES 9

½ cup each: oatmeal (gluten-free) & quinoa flakes (or 1 cup oatmeal flakes) 2 Tbsp. *Matcha green tea powder ¼ cup each: hemp seeds & dried goji berries ¼ tsp. cinnamon 4 Tbsp. chia seeds, sprouted ¼ cup coconut nectar, raw (or maple syrup, pure (grade B)) ½ cup pumpkin seed butter, raw 1 tsp. vanilla extract, pure ¼ cup toppings of choice i.e. *Matcha green tea, hemp hearts; chia seeds, sprouted; coconut, raw; goji berries

DIRECTIONS 1. Add oatmeal, quinoa flakes, Matcha green tea, hemp seeds, goji berries, cinnamon, chia seeds, coconut nectar, pumpkin seed butter and vanilla extract to a food processor. Process until well mixed and a dough forms. Using a teaspoon, scoop dough out and shape into balls. Roll balls into the toppings of your choice. 2. Refrigerate for 15 minutes to set. Store in an airtight container in the refrigerator for up to 1 week or in the freezer for 2 months. Serve with a bowl of strawberries for an extra boost of vitamin C! Note: To make a chocolate version, simply add ¼ cup raw cacao powder (both kids and adults love it!) *Health Buzz: You can find Matcha green tea powder (whole leaf green tea ground) at your health food stores! Nutritional Facts: Calories 246 | Total Fat 11.6 g | Saturated Fat 5.2 g | Monounsaturated Fat 4.1 g | Polyunsaturated Fat 0.1 g | Trans Fat 0 g | Cholesterol 0 mg | Sodium 64.9 mg | Potassium 78.5 mg | Total Carbohydrate 22.5 g | Natural Sugar 14.5 g | Dietary Fibre 6.8 g | Protein 10.5 g | *Manganese 12.8% | *Copper 8.4% | *Magnesium 5.2%

SERVING SIZE: 2 BALLS

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

hat is one way to add power to your day? Green tea! Not only does it taste refreshing and is a great pick me up, but research shows that green tea can potentially have positive effects on everything from weight loss to type 2 Diabetes. The polyphenols are thought to provide anti-inflammatory and anti-carcinogenic effects. EGCG (Epigallocatechin-3-gallate), the most studied polyphenol, has been shown to be the most effective at eliminating free radicals.1,2 Wondering about the caffeine content? In general, green tea contains only 20-45 mg per 8 oz. cup as compared to black tea with 50 mg and coffee with 95 mg per 8 oz. cup. In addition, green tea contains L-theanine, which helps reduce stress and promote relaxation!

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PART III RECIPES

1. BREAKFAST… EYE OPENERS! photo: shutterstock, design: evergreenalauddin@gmail.com

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25 mins

AMARANTH CAKES

- POWER FOOD: AMARANTH -

4 cups *amaranth, cooked 2 “chia eggs” (2 Tbsp. chia seeds & 6 Tbsp. water, mix and let stand 5 minutes to thicken) ¼ cup+ amaranth flour (or other gluten-free flour) sea salt & pepper to taste, divided 2 Tbsp. extra virgin coconut oil (EVCO) Topping: ¼ cup coconut yogurt, unsweetened (gluten & dairy-free) ¼ cup red bell pepper, minced a few sprigs of chives, to garnish sea salt & pepper to taste, divided

SERVING SIZE: 2 STACKS

DIRECTIONS 1. In a medium bowl, mix cooked amaranth, “chia eggs” and flour. Add more flour or water if needed, so that dough is sticky but not dry. Season with sea salt and pepper. Divide the mixture into 4 and shape into cakes. 2. In a large skillet over medium-high heat add EVCO and the cakes and let cook for 5 minutes until they start to brown lightly. Carefully flip them and let cook for another 5 minutes. Add cakes to a serving plate, top with a dollop of coconut yogurt, peppers and chives. Enjoy! So pretty and yummy! Variation: For a Sweet Version: Replace peppers and chives with apple & cranberries AND replace salt & pepper with 1 tsp. cinnamon! Drizzle with a touch of maple syrup and Enjoy!

SERVES 2

- POWER FOOD: BUCKWHEAT -

INGREDIENTS

SERVES 4

1 cup *buckwheat groats, raw (soaked overnight) 1 cup water, filtered pinch sea salt 2 cinnamon sticks or 1 tsp. cinnamon 1 vanilla stick or 6 drops of vanilla extract, pure 1 cup fruit of your choice (oranges, kiwi, pomegranate, dried fruits) ½ cup nuts or seeds of your choice (pumpkin, almonds etc.) (soaked overnight) 2 cups almond milk, unsweetened

t en f r e

INGREDIENTS

BUCKWHEAT BREAKFAST BOWL da

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DIRECTIONS 1. Drain & rinse the buckwheat in hot water. 2. Bring water, buckwheat, sea salt, cinnamon sticks and vanilla stick to a boil in a medium sized stockpot on medium-high heat. Cover, reduce heat to low and let simmer for 10-15 minutes (for non-soaked buckwheat increase water to 2 cups and let simmer for 15-20 minutes). Turn heat off, cover and let stand for 5 minutes. Fluff with a fork. 3. Remove the cinnamon sticks and vanilla stick and serve it with fresh fruits, dried fruit and almond milk. You can re-use the spices the next morning if you rinse them in cold water

*Health Buzz: Buckwheat: You can pick up *buckwheat groats at your health food store or bulk food place. Buckwheat is actually a seed related to the rhubarb family, DOES NOT contain wheat, contrary to its name, and is thus GLUTEN-FREE. Kasha is toasted buckwheat. You can also put ingredients in a rice cooker, press the button and voila: in 20 minutes it’s ready!

*Cook’s Note: To Cook Amaranth: Soak amaranth overnight in water for optimal digestion. Drain & rinse well. Bring 1 cup of soaked amaranth and 1 cup of water to a boil in a medium sized stockpot on medium-high heat. Cover, reduce heat to low and let simmer for 10-12 minutes (for non-soaked amaranth increase water to 1¼ cups and let simmer for 15 minutes). Turn heat off, cover and let stand for 5 minutes. Stir. You can also add amaranth and water to a rice cooker and in about 20 minutes it will be done! Note amaranth is more porridge-like than fluffy like rice or quinoa when complete. (These measurements are for your standard 1 cup dry grain yielding about 2½ cups cooked. Thus to make 4 cups cooked use 1½ cups amaranth to 1½ cups water for soaked or just under 2 cups water non-soaked.)

SERVING SIZE ~ 1 CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

reakfast is the beginning of a new day and with new days come new ideas. To help spark those ideas and your brain power, fuel your body with buckwheat. This slightly nutty pseudo-grain (from the seed family but used more like a grain) is gluten-free (which makes it easier to digest), rich in fibre and lots of minerals including manganese. Manganese is one of the rocket fuels needed to build your energy.

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mins

CHIA BREAKFAST TO-GO

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KID VED! APPRO

25 mins

CHUNKY MONKEY BOWL - POWER FOOD: STRAWBERRIES -

- POWER FOOD: RASPBERRIES INGREDIENTS

SERVES 2

3 cup raspberries, divided 1 small beet ¼ cup chia seeds, sprouted (or Hempy Seeds & Weeds cereal page 186) 2 cups almond milk, unsweetened (or other non-dairy milk) 1 tsp. vanilla extract, pure 2 Tbsp. pumpkin seed butter, raw (or other nut/seed butter)

INGREDIENTS

DIRECTIONS 1. Add raspberries (leaving a few to garnish), beet, chia seeds, almond milk, and vanilla extract to a blender. Pulse until well mixed. 2. Add to a Mason jar. Top with pumpkin seed butter, kiwi, remaining raspberries and mint. Enjoy right away or refrigerate overnight for a thicker cereal. I like to prepare this in the evening and then enjoy one a few hours after my sunrise run (with my dog Lola) and my Revivelife™ Lean Green Smoothie! (www.drjoel.ca for recipe) Note: For smaller servings you can make 4 smaller Mason jars to-go!

2 ¼ cups water, filtered 1 cup steel cut oats, raw (soaked overnight) 1 banana, sliced 1 cup strawberries, trimmed & sliced ¼ cup each: pecans (soaked overnight) & coconut, shredded 2 Tbsp. cashew butter, raw (or nut/seed butter of choice) 2 Tbsp. chocolate, shaved (DIY Chocolate Chips page 141) (optional)

¼ cup kiwi, sliced 2 fresh mint sprigs to garnish

SERVING SIZE: 2 CUPS (1 MEDIUM MASON JAR)

his beauty cereal to-go will help your hair shine, skin glow and give you lots of energy for your day. Chia seeds are rich in omega-3 fatty acids for your hair, raspberries are bountiful in vitamin C to build collagen for your skin, and pumkin seeds are rich in protein and zinc to support your adrenal glands for energy! Feel free to switch it up and add your favourite fruits!

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SERVES 4

DIRECTIONS 1. Bring water and oats to a boil in a medium sized stockpot on medium-high heat. Cover, reduce heat to low and let simmer for 10-15 minutes (for non-soaked oats increase water to 2½ cups and let simmer for 15-20 minutes). Turn heat off and let stand covered for 5 minutes. Fluff with a fork. Another option is to simply put the water and oats in a rice cooker and in 20 minutes it’s all done! I recommend making the oats the night before and just re-warming in the morning to help with your time. Spoon into bowls. 2. Top with banana, strawberries, pecans, coconut, a dollop of cashew butter and chocolate shavings, if using. This is one that kids both big and small will just love!

SERVING SIZE: 1 CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

trawberries are one of nature’s simplest ways of putting a smile on your face; they’re sweet with just the right amount of tartness! Strawberries are rich in anthocyanins which give them their rich red colour and their strong antioxidant super powers! The folate in strawberries helps to support your heart and your brain health which makes you faster and smarter at getting all those things on your daily checklist done! Strawberries = Smart Fast Food!

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mins

- POWER FOOD: HEMP HEARTS INGREDIENTS

¼ cup each: hemp hearts & chia seeds, sprouted ¼ cup each: pumpkin & sunflower seeds, raw (soaked overnight) ¼ cup: buckwheat groats, raw (soaked overnight) ¼ tsp.+ each: cinnamon & nutmeg Add Ins: berries, avocado, dried apples, goji berries, bananas, coconut to taste Liquid Ingredients: ½ cup + almond milk, unsweetened, divided 3 drops stevia, to taste

30 mins

HEMPY SEEDS’N WEEDS

SERVES 4

Dry Mix

dr. joël

photo: drjoel.ca, design: cuativemedia.com

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

MAPLE OAT GRANOLA - POWER FOOD: PUMPKIN SEEDS -

DIRECTIONS 1. To make the dry mix, combine hemp hearts, chia seeds, pumpkin seeds, sunflower seeds, buckwheat groats, cinnamon, and nutmeg into a medium bowl. 2. To serve, add ¼ cup of the mix to a bowl and cover with ½ cup + of almond milk (more for a cream of wheat version or less for an oatmeal-consistency version), stevia and vanilla extract. Soak overnight for a raw version or heat on low-medium heat on stovetop for 3-4 minutes gently to let the chia swell and the ingredients absorb the liquid, for a warm version. You can also put the ingredients in a Mason jar and give it a shake for a no fuss option to-go. 3. Top with your favourite toppings and enjoy!

INGREDIENTS

5 cups rolled oats (gluten-free) 1½ cups almonds, raw, slivered (soaked overnight) ¾ cup pumpkin seeds, raw (soaked overnight) ¾ cup sunflower seeds, raw (soaked overnight) 2 tsp. cinnamon ¾ cup maple syrup, pure (grade B) ¼ cup extra virgin coconut oil (EVCO), melted ¾ cup flax seeds, sprouted, ground

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

his fibre-licious breakfast will give you plenty of fuel for the day and help refresh and reset your body! The buckwheat groats and hemp hearts are a complete protein, delivering all 9 essential amino acids. Hemp hearts and chia seeds also provide the right balance of w-3 to w-6 fatty acids to help bust inflammation. This complete breakfast is a fabulous find for anyone. My kids like to sprinkle this on top of berries with coconut yogurt.

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1. Preheat oven to 350ºF. 2. In a large bowl mix together oats, almonds, pumpkin seeds, sunflower seeds and cinnamon. 3. Mix maple syrup and EVCO in a small bowl. Drizzle on top of granola mixture and stir until well mixed. 4. Place in a large roasting pan or two cookie sheets, lined with parchment paper. Bake for 15 minutes, then stir and return to the oven. Bake for an additional 10 minutes or until golden brown. 5. Remove from the oven; let cool, then fold in flax seeds before serving. Serve with non-dairy milk or coconut yogurt (gluten & dairy free) topped with berries!

DIRECTIONS

Variations: Just Add: ¼ cup other nuts or seeds; dried berries (e.g. goji, blueberries, cranberries) or cacao nibs.

Quick Tip: You can multiply the dry mix recipe and freeze. Then when ready to serve, just add the wet ingredients!

4 Tbsp. vanilla extract, pure

SERVING SIZE: ¼ CUP

SERVES 20

SERVING SIZE: ½ CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

his rise and shine breakfast will power your energy generating cells with magnesium rich pumpkin and sunflower seeds, while calming inflammation with omega-3 rich flax seeds. Your metabolism will love the complex carbohydrates and protein rich morning fix! This is a staple in our house, for breakfast or as a snack with berries and coconut yogurt. The bonus is that it’s super easy to make!

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16 mins

OLE BURRITOS!

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

QUICK ! & EASY

- POWER FOOD: AVOCADO INGREDIENTS

SERVES 2

Buckwheat Wraps: ¼ cup buckwheat flour, light ¼ cup water, filtered 1 tsp. flax seeds, sprouted & ground ¼ tsp. each: garlic, minced & Italian herbs pinch sea salt & pepper 2 tsp. extra virgin coconut oil (EVCO) Filling: 2 lettuce leaves or greens of choice ½ avocado, pitted, peeled & sliced ½ cup can black beans, drained & rinsed ¼ cup each: red onion, diced; cherry tomatoes, sliced; and yellow bell pepper, diced ½ tsp. each: oregano & cumin 2 Tbsp. cilantro, chopped

DIRECTIONS 1. To make wrap, add flour, water, flax seeds, garlic, herbs, salt and pepper to a small bowl. Whisk together and let sit for 5 minutes to thicken. In the meantime, prepare your filling ingredients. 2. Add half of the wrap batter into a small skillet on medium heat with a teaspoon of the EVCO. Let cook for 3-4 minutes or until edges are browned and lifting from the skillet. Gently flip over. Cook for an additional 1-2 minutes or until wrap is fully cooked. Repeat with remaining EVCO and batter. 3. Place wrap on a serving dish. Add layers of lettuce leaf, avocado, beans, onion, tomatoes, and pepper. Season the toppings with oregano, cumin, salt and pepper and garnish with lime juice and cilantro. Wrap and enjoy as-is or place in a pretty glass cup to serve! Quick Tip: You can also buy gluten-free wraps to use on the go! If you do make the wraps, you can freeze them for up to 2 weeks with parchment paper in between and fill them with your kitchen’s delights!

sea salt and pepper to taste

SERVING SIZE: 1 BURRITO

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

juice of ½ lime

hese simple breakfast wraps to-go are amazingly yummy and filling. With plant powered black bean protein, be lean green carbs and healthy fat avocado, these “Power Foods” are a perfect trio. Avocados are also rich in fibre, vitamin A for your immunity and vitamin C to keep your skin, hair and nails glowing. So enjoy these quicky breakfast treats while relaxing with your morning journal or on-the-go! P.S. They also make a great meal any time of the day or a snack when hunger hits!

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mins

QUICKY JAM

- POWER FOOD: CHIA SEEDS INGREDIENTS

SERVES 16

DIRECTIONS

2 cups fruit (i.e. cranberries, strawberries, raspberries, rhubarb, peach or mix them up!)

1. If using frozen fruit, let it thaw (for about an hour) and drain the majority of the liquid , using it for another recipe like a smoothie!

2 Tbsp. chia seeds, sprouted

2. Mash the fruit with a fork. Mix in chia seeds and water (omit if using frozen fruit). Place in a glass container and refrigerate until ready to use (30-60 minutes is ideal to let the jam thicken and set!)

2 Tbsp. water

SERVING SIZE:2 TBSP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

hia seeds are magical when it comes to flexibility. Mix chia seeds with water for a “chia egg” or mix it with fruit for a pectin alternative to make jam. They are rich in omega-3 fatty acids to help reduce inflammation and keep your heart and whole body happy. You can dollop this jam on top of hot cereal, pancakes, coconut yogurt or make a Nut Butter’N Jam Apple-Wich by placing it between two slices of apple with a dollop of nut butter.

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dr. joël

PART III THE RECIPES

2. APPS…GET YOUR PARTY ON! photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

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22 mins

CREAMY AVOCADO BEET TARTS - POWER FOOD: AVOCADO INGREDIENTS

SERVES 6

Pink Tart: 1½ cup almond flour ¼ cup gluten-free crackers, broken into pieces 2 cups grated beets 1 “chia egg” (1 Tbsp. chia & 3 Tbsp. water, mix & let stand 5 minutes to thicken) 1 tsp. powdered vegetable bouillon (low sodium) ¾ tsp. sea salt 1½ tsp. + 1 Tbsp. extra virgin coconut oil (EVCO), divided Creamy Avocado Filling: 4 cups baby spinach 2 medium sized avocados, pitted, peeled & rough chopped ½ cup fresh cilantro 2 cloves garlic 2 tsp. soy sauce, raw (low sodium & gluten-free) ½ tsp. each: nutmeg & chili powder sea salt & pepper to taste SERVING SIZE: 2 MINI TARTS

DIRECTIONS 1. Preheat oven to 350ºF. 2. Mix almond flour, crackers, beets, “chia egg”, boullion, salt and 1½ tsp. of the coconut oil in a food processor or by hand to make a dough. 3. Grease a pie plate or 12 mini tart tins with remaining EVCO. Press mixture into greased pie or tart tins. Note: if mixture is too sticky to work with, put a little coconut oil on your fingertips to help out! Bake for 12-15 minutes for pie or 10-12 minutes for mini tarts or until browned. Let cool. 4. To make filling, place spinach, avocado, cilantro, garlic, soy sauce, nutmeg, chili powder, salt and pepper in a food processor and blend until smooth. Spread mixture evenly into cooled tart crusts. Refrigerate for 1 hour before serving for filling to set. Reference: 1. Fulgoni, V.L, Dreher, M. & Davenport, J. “Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008” Nutrition Journal doi:10.1186/1475-2891-12-1. 2 January 2013. Accessed 18 December 2013 Nutritional Facts: Calories 110.5 | Total Fat 6 g | Saturated Fat 4.4 g | Monounsaturated Fat 2.1 g | Polyunsaturated Fat 1.2 g | Cholesterol 0 mg | Sodium 297mg | Potassium 165.7 mg | Total Carbohydrate 18 g | Natural Sugar 10.2 g | Dietary Fibre 3.2 g | Protein 1.9 g | *Manganese 32% | *Copper 17% | *Vitamin C 9% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

vocados are a nutritional powerhouse that are associated with helping you get to your ideal weight! Research shows that people who consume this creamy delight are more likely to have lower body weight and smaller waists!1 This recipe also has a veggie that is red and at the “root” of all things good for your heart. Yes you guessed it, beets! They are rich in the phytonutrient betalains, which have a potent antioxidant, anti-inflammatory, and detoxification action. So enjoy and be smart for your heart with this delicious savoury tart.

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dr. joël

photo: mitchlenet.com, design: cuativemedia.co

photo: dr. joel, design: cuativemedia.com

dr. joël

27 mins

CRISPY WONTONS WITH GINGER SOY DRIZZLE

- POWER FOOD: GINGER INGREDIENTS

SERVES 10

DIRECTIONS

Wonton Cup

1. Preheat oven to 350°F. Grease muffin tin with EVCO.

1 Tbsp. extra virgin coconut oil (EVCO)

2. To make wonton cups, place one tortilla in a large bowl of water for 30 seconds, remove and pat dry. Cut into 4 quarters (you can also make a few small cuts into the curved edge of the tortilla about 1 inch long to make forming a “tortilla cup” easier, reducing breakage) and place in muffin tins. Very gently push bottoms flat (or they will crack) using a smaller cup to create the pocket where your filling will sit. Bake for 5-7 minutes until golden brown and crisp. Remove and let cool, set aside.

1 package of gluten-free tortillas (brown rice, teff or your favourite) Filling ½ cup vegetable stock (low sodium & gluten-free) 2 cups cabbage, shredded 1 cup kale, shredded

2 cloves garlic, minced

3. Place vegetable stock in a large frying pan, warming on medium heat. Add cabbage, kale, mushrooms, onion, garlic, ginger, sesame oil, salt and pepper in pan and healthy sauté for 5 minutes.

1 Tbsp. ginger, minced

4. Whisk soy sauce, lemon juice and ginger together for dressing.

1 Tbsp. sesame oil, cold pressed

5. Place wonton cup on a serving plate, add filling and drizzle dressing on top. Repeat with remaining cups and filling. Serve immediately and enjoy!

½ cup mushrooms, diced ½ onion, minced

sea salt & pepper, to taste Dressing ¼ cup soy sauce, raw (low sodium & gluten-free) 1/3 cup lemon juice 1 Tbsp. ginger, minced

SERVING SIZE: 2

inger is great added to more than oriental dishes. It is also delicious in smoothies, salads, soups and appetizers. It helps to warm up your body and soothe your digestive system. Ginger shows promise in the ability to lower both your blood sugar and the oxidized fats that increase your risk of heart disease. All of these health benefits give ginger a 5 star “Power Foods” rating. This oh so pretty appetizer wraps up all the healing powers of this herb in one tasty delight. You can make the wonton cups ahead of time and even freeze them for later. Just add the filling ingredients just before serving.

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QUICK ! & EASY

mins

HERB’N GARLIC CREAM CHEESE ON ZUCCHINI CRACKERS

dr. joël

photo: mitchlenet.om, design: cuativemedia.com

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

30 mins

LEEK & POTATO LATKES - POWER FOOD: LEEKS -

- POWER FOOD: GARLIC INGREDIENTS

INGREDIENTS SERVES 4

Herb’n Garlic Cream Cheese: ½ cup macadamia nuts (soaked overnight) 2 Tbsp.+ water 2 Tbsp. lemon juice 1 garlic clove, minced ¼ tsp. Italian herbs (thyme, oregano, rosemary) or dill, dried or 1 tsp. of each fresh sea salt & freshly ground pepper to taste Zucchini Veggie Crackers: 1 medium yellow zucchini, sliced into 12 thin veggie crackers (or green zucchini, mushroom tops or cucumber)

DIRECTIONS 1. To make Herb’N Garlic Cream Cheese, add macadamia nuts, water, lemon juice, garlic, herbs and pepper to a blender. Blend until smooth adding more water if needed to reach desired consistency (like cream cheese). Place a dollop on top of each veggie cracker. 2. Garnish with radish, turmeric, mint, pistachios and goji berries. Serve and enjoy!

*Health Buzz: Turmeric: Looks similar to ginger, but a lot smaller and orange inside. It is also milder in taste. It is super “Uber Healthy” as it gets 5 stars when it comes to reducing inflammation. Enjoy it in smoothies, on top of salads, soups or veggies. You can find this at your grocery store and health food store. If you can’t find it, simply use the dried spice version.

Garnish: 1 Tbsp. fresh *turmeric, sliced into thin matchsticks (or carrots) 12 small sprigs of mint to garnish 2 Tbsp. each pistachios & goji berries

Dilled Yogurt: 1 cup coconut yogurt, unsweetened (gluten & dairy-free) 1 Tbsp. chopped fresh dill Latkes: 6 medium potatoes or sweet potatoes ¼ cup vegetable stock (low sodium & gluten-free) 1 leek, trimmed, halved & diced 1 red onion diced 2 Tbsp.+ cracker crumbs, gluten-free (if using sweet potatoes increase this to ¼ cup) 2 Tbsp. dried parsley flakes sea salt & pepper to taste 2 Tbsp. extra virgin coconut oil (EVCO), melted for brushing ½ cup red, yellow & orange bell peppers, minced , to garnish 8 sprigs parsley, to garnish SERVING SIZE: 2 LATKES

4 radishes, sliced into thin matchsticks

arlic is a “Power Food” that wins when it comes to immunity and heart health with which most of us are familiar. But did you know that new research suggests that it can kick up your metabolism, helping you keep you slim and trim1? Paired with detoxing lemons and metabolism boosting veggie crackers, it’s a combo made in heaven!

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DIRECTIONS 1. Preheat oven to 375°F. 2. Dill Yogurt: Place yogurt and dill in a small bowl, mix and chill in the refrigerator for 30 minutes for best flavour. 3. Mashed Potatoes: Place unpeeled potatoes (the skin gives you more fibre!) in a large stockpot; cover with 1 inch of water and bring to a boil on medium-high heat. Reduce heat to medium and let simmer for 15 minutes or until potatoes are tender when pierced with a fork. Drain and rinse under cold water. Mash with a potato masher (this recipe works great anytime you have leftover potatoes). 4. Leeks & Onion: Place vegetable broth, leeks and onion in a large skillet and healthy sauté until onions are clear and fragrant for 2-3 minutes. 5. Add leek mixture to mashed potatoes, add in cracker crumbs, parsley, sea salt and pepper. Add more cracker crumbs if too moist or a touch of non-dairy milk if too dry. Shape ¼ cup of the potato mixture into a patty or one heaping tablespoon into a patty for minis and place on a parchment lined baking sheet. Repeat with remaining mixture. Brush with EVCO and bake for 15 minutes or until edges are crisp and latkes are golden brown. Serve with dill yogurt sauce or apple sauce and top with peppers and parsley just before serving.

Reference: 1. Lee MS, Kim IH, Kim CT, Kim Y., Reduction of body weight by dietary garlic is associated with an increase in uncoupling protein mRNA expression and activation of AMP-activated protein kinase in diet-induced obese mice., J Nutr. 2011 Nov;141(11):1947-53. doi: 10.3945/jn.111.146050. Epub 2011 Sep 14., PMID:21918057

SERVING SIZE: 3 EACH

SERVES 4

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

hese delicious appetizers or side to a salad are a breeze to make. Leeks are a great source of allyl sulfides, which promote detoxification and anti-cancer action. In addition, the flavonoid kaempferol found in leeks helps to protect the blood vessel lining. It facilitates the increased production of nitric oxide, which dilates vessels and reduces blood pressure. Although potatoes have a higher glycemic index (GI), when paired with high fibre veggies, like leeks, they are more blood sugar friendly. You can also switch it up and use sweet potatoes or rutabaga instead of potatoes for another version.

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20 mins

POTATO STACKS

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

SPROUTED PARTY ROLLS

20 mins

- POWER FOOD: LIME INGREDIENTS

SERVES 8

DIRECTIONS

Potatoes:

1. Preheat oven to 450°F.

8 small potatoes (1-2 inch diameter), peeled

2. Cut off the top and bottom of each potato so that it will sit level (use potato trimmings to make a soup or mashed potatoes). Cut each potato in half. Place each half on its bottom and cut each rounded side to form a rectangular “stack”. Repeat with remaining potatoes. Using a melon baller or sharp knife scoop out a small “bowl” on the top to hold your toppers.

1 Tbsp. extra virgin coconut oil (EVCO), melted sea salt & pepper, freshly ground to taste Lime Avocado Dip: ½ soft avocado, peeled, pitted & rough chopped 2 Tbsp. onion, minced 1 Tbsp. lime juice, freshly squeezed 1 garlic clove, minced pinch of cayenne Dill Coconut Dip: ¼ cup coconut yogurt, unsweetened (gluten & dairy-free) 1 garlic clove, minced 1 tsp. dill, minced Pepper Salsa: 2 Tbsp. each: red onion, green & red bell pepper & mango ¼ cup sprouts to garnish Quick Tip: Use ready made guacamole in place of the Lime Avocado Dip.

SERVING SIZE: 2

3. Place potatoes on a parchment lined baking sheet at least an inch apart from each other. Lightly coat the potatoes all over with EVCO and sprinkle with sea salt and pepper to taste. Bake for about 12-15 minutes or until potatoes are tender. 4. In the meantime, to make lime avocado dip, add avocado, onion, lime juice, garlic and cayenne to a blender. Blend until smooth and set aside. 5. Mix coconut yogurt, garlic and dill in a small bowl and set aside. 6. Mix onion, peppers and mango into a small bowl. Set aside. 7. Place on serving tray. Now you’re ready to party! Place a dollop of lime avocado dip on half of the potatoes and a dollop of dill coconut dip on the other half. Top with the pepper salsa and garnish with sprouts. Voila! Gourmet apps in less than 20 minutes!

POWER FOODS 101

INGREDIENTS

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SERVES 6

Rolls : 1 large sized daikon (or zucchini) ½ of each: yellow & red bell pepper, cored & julienned ¼ cup enoki mushrooms ¼ cup sunflower sprouts or your favourite sprouts Pesto : ¾ cup macadamia nuts (soaked overnight) 2 Tbsp.+ water 3 Tbsp. lemon juice, freshly squeezed ¼ cup packed spinach or other green of choice i.e. kale, parsley 1 small garlic clove, minced sea salt & pepper to taste

DIRECTIONS 1. To make the daikon “rolls”, peel the daikon and trim off any edges. Using a mandoline or knife, make paper thin slices lengthwise. Make a few practice sheets until you get the right thinness, as you’ll want them thin enough so they look almost translucent. Make 12 slices. 2. In the meantime, to make the pesto, add macadamia nuts, water, lemon juice, spinach, garlic, dill, sea salt and pepper into a blender. Blend until creamy adding more water to reach desired consistency and stopping to scrape down the sides when needed. The recipe makes extra, which you can either use as a dip or on any of your other favourite recipes. 3. To assemble, place a daikon slice on a plate, fill with a layer of the pesto, on about 1 inch of one end (being careful not to overfill, so that it doesn’t spill out when you wrap it). Put both colours of peppers, mushrooms and sprouts on top of the pesto with ends spilling out of one side. 4. Roll tightly until you get to the end. Repeat with remaining daikon and fillings until you have a dozen rolls. Use a toothpick to secure; let sit with the toothpick for 15 minutes or until they keep the wrap folded. Nutritional Facts: Calories 139.4 | Total Fat 12.7 g | Saturated Fat 2 g | Polyunsaturated Fat 0.3 g | Monounsaturated Fat 9.9 g | Cholesterol 0 mg | Sodium 11.3 mg | Potassium 102.6 mg| Total Carbohydrate 6.5 g | Dietary Fibre 3.4 g| Natural Sugar 1.9 g | Protein 1.9 g | *Manganese 36.6% | *Vitamin A 19.6% | *Vitamin B1 15.3%

imes are nature’s green citrus super heroes. They are rich in the phytonutrient limonoid, which gives us anti-cancer action. These gems also have lots of the antioxidant, vitamin C, helping to reduce inflammation. In fact, just one quarter of a cup of lime juice gives you *30% of your vitamin C needs for the day. These stacks are perfect for any get together or just kicking up your heels and relaxing with a good book!

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- POWER FOOD: DAIKON -

SERVING SIZE: ½ CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

aikon is the long white oriental version of a radish. It has a mild spicy nature that is delicious in salads. This Asian favourite belongs to the cruciferous family, which is well known to support detoxification, thanks to the indole-3carbinol. Daikon juice is rich in enzymes that help us digest all of our nutrients so that we can absorb the most from our foods. So roll away!

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EE DMA L GRAN IAL! SPEC

20 mins

VEGGIE PIZZAZY PANCAKES INGREDIENTS

SERVES 8

1 cup of almond milk, unsweetened ½ cup each: almond & buckwheat flour 2 Tbsp. flax seeds, sprouted & ground 1 tsp. sea salt 5 green onions, trimmed & julienned 1 small zucchini, julienned 1 medium carrot, julienned Sesame Dipping Sauce: 2 Tbsp. soy sauce, raw (low sodium & gluten-free) 1 Tbsp. lemon juice 1 Tbsp. sesame oil, cold pressed 1 tsp. maple syrup, pure (grade B) 1 tsp. sesame seeds, raw 2 Tbsp. each: red & yellow bell pepper & green onion, all diced, to garnish

t en f r e

- POWER FOOD: FLAX SEEDS -

ir y f r e e

DIRECTIONS 1. Preheat oven to 200°F. In medium bowl, mix almond milk, almond and buckwheat flours, flax seeds and sea salt until smooth. Fold in onions, zucchini and carrots. 2. Coat a 10-inch non-stick pan with 1 teaspoon of the EVCO and heat over medium-high heat. 3. Ladle a quarter of batter mixture and spread evenly in a circle in the pan. Turn heat down to medium, cook until bottom is brown, about 3-5 minutes. Adjust heat to low-medium if needed. Flip and cook another 2-3 minutes or until lightly browned. Place cooked pancake on a parchment lined baking sheet and place in the oven to keep warm. Repeat until all batter is gone. Once you complete the last pancake, remove the others that are warming from the oven and let cool for 5 minutes before cutting. 4. In small bowl, mix soy sauce, lemon juice, sesame oil and maple syrup. Cut pancakes into triangles, top with pepper and onions. Serve with dipping sauce.

SERVING SIZE: 2 PANCAKES

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

his recipe is inspired by warm memories of my mother making these for many family gatherings. They are so simple and nutritious. The twisted version of this Korean pancake, known as Jeon, is made with flax seeds, which are filled with lignans. Lignans are phytoestrogenic compounds that have been proven to have anti-cancer action, especially for breast, prostate and colon. Adding two to three tablespoons daily to your smoothies, cereals and pancakes is all that it takes. As a bonus, flax seeds give you omega-3 fatty acids to reduce inflammation. Flax is sensitive so store it in the refrigerator or freezer to prevent oxidation with heat, light or oxygen.

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photo: shutterstock, design: evergreenalauddin@gmail.com

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

PART III THE RECIPES

3. SNAX ATTACK! photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

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203

30 mins

MULTIG TASKIN ! ER WOND

CHEWY GRANOLA TRIO: COOKIES, BARS & BALLS

- POWER FOOD: SUNFLOWER SEEDS INGREDIENTS

SERVES 12

1. Preheat oven to 350ºF. 2. Mix all dry ingredients: oatmeal, flax seeds, sea salt and cinnamon in a medium bowl. 3. Mix all wet ingredients: maple syrup, apple sauce, banana and vanilla extract. 4. Pour wet ingredients into dry; fold in almonds, sunflower seeds, hemp seeds and dried cherries. Using your hands, mix well. • Cookies: Use a tablespoon to scoop out a heaping tablespoon of the mixture and roll into a ball. Place on a parchment lined baking sheet and repeat. Use a fork to press flat and bake for 5-6 minutes or until the edges are golden brown. • Bars: Spread mixture into a 9” X 9” parchment lined baking pan. Press firmly so it is flat and evenly spread. Bake for 25 minutes or longer for a crunchier version. Let sit until cool and cut into 12 bars. Place in an air-tight container and refrigerate for up to 1 week or freeze for up to 2 months. You can also break them into granola bites. • Balls: Skip the baking step and simply roll into ~ 40 balls! Variations: Protein Power: Remove ½ cup flour and add ½ cup protein powder. Coco-Nutty-Goji: Remove cherries and replace with large flake coconut and goji berries. Chocolate Fix: Remove cherries and replace with chocolate chips (DIY Chocolate Chips, page 278). Peanut Butter: Remove apple sauce and banana and replace with ¾ cup peanut butter, natural and sugar free. Green Energy: Add 2 Tbsp. Matcha green tea powder (whole ground green tea that you can find at your health food or Asian grocery store).

ne recipe with three variations? This is multi-tasking at its best for busy households! You can also take the granola bars and cut them into small squares or bites, making them a bonus or fourth option! These are easy to make with your choice of variations. The sunflower seeds in these yummy snacks are protein rich and “fibre-licious”, which helps keep your energy high and blood sugar balanced for the rest of the day!

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MULTIG TASKIN ! R E WOND

10 mins

DIRECTIONS

Dry: 1 cup each: oatmeal flakes (gluten-free) & quinoa flakes 1 cup flax seeds, sprouted, ground ¾ tsp. sea salt 2 tsp. cinnamon

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CHIA TRIO - POWER FOOD: CHIA SEEDS INGREDIENTS

SERVES 8

1 cup canned coconut milk, full fat 1 cup almond milk, unsweetened 1½ cups of your favourite berries (raspberries, strawberries or cranberries, roughly chopped) reserve some to decorate for our dipped version, if desired ¼ cup chia seeds, sprouted 2 Tbsp. coconut, shredded 16 drops liquid stevia (or other whole food sweetener, to taste) Chocolate Dip/Drizzle: 1 cup cacao butter, raw or extra virgin coconut oil (EVCO), raw 4 drops of liquid stevia or to taste 1/3 cup cacao powder, raw

DIRECTIONS 1. Add coconut milk, almond milk, berries, chia seeds, coconut and stevia to a large bowl. Stir well and let sit in the refrigerator for at least 4 hours or overnight, so the chia expands. 2. Enjoy as a pudding as-is OR, pour into 8 popsicle molds and freeze overnight. 3. Enjoy as-is OR, for a chocolate fix, slowly melt raw cacao butter, using a double boiler over low heat, being careful not to overheat. Once cacao butter is melted, add stevia and whisk with a fork. Add raw cacao powder and continue to whisk until mixture is silky smooth. Dip/Drizzle the popsicles into the melted chocolate mixture and decorate with remaining berries. Return any remaining popsicles to the freezer. They will keep frozen for up to 2 weeks! Mine never last that long though, as my kids (big & small) love these treats!

SERVING SIZE:1 POPSICLE OR ½ CUP PUDDING

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

love recipes you can spin a few different ways, and this one is simply delightful! You can make this chia trio as popsicles, pudding, or for your chocolate fix as popsicles dipped and drizzled in chocolate! Chia seeds are super healthy fats, as they have three times the omega-3 content vs. omega-6 content, giving them a very good Omega 3-6 Balance Score! Higher omega-3 levels help reduce inflammation, risk of heart disease, diabetes, arthritis and help balance hormone health. Chia seeds also have tons of fibre, which help to keep you feeling full for longer!

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KID VED! APPRO

20 mins

COCONUT CRANBERRY ICE CREAM

SERVING SIZE: 1 CUP

DIRECTIONS 1. Put a blender container in the freezer to chill for 10 minutes. 2. In the meantime, add dates and hot water to a food processor. Process until it forms a thick paste, adding more hot water if needed. Set aside. 3. Keeping the cans of coconut milk flat on the counter, scoop out the coconut milk that sits on top of the can, reserving the liquid for other uses (a smoothie or to healthy sauté your veggies!). Place in chilled blender container and blend until creamy and smooth. Add almond milk, vanilla extract and half of the date paste. Blend until completely mixed. Taste and adjust flavours as suits your taste buds, adding more date paste if desired. 4. Fold in cranberries (or for a pink ice cream, add to blender and blend until smooth). Transfer to a parchment paper lined freezer safe container (9” x 5” loaf pan) and cover loosely with plastic wrap. Place foil covering on top, which helps it freeze. It is ready in a few hours for a chilled mousse-like ice cream or freeze overnight for a firmer ice cream. Set out for 15-20 minutes prior to serving to ease scooping. Keeps up to 1 week in the freezer, but best when fresh! *Variations: Chocolate Cranberry: Add ¾ cup cacao powder. Pecan Cinnamon: Omit the cranberries and add ¾ cup pecans and 1 tsp. cinnamon. Walnut Vanilla: Omit the cranberries and add ¾ cup walnuts and 1 tsp. pure vanilla extract. Strawberry Cranberry Lemon: Add ½ cup strawberries and 2 tsp. lemon zest. Papaya & Pineapple: Omit the cranberries and add 1 cup of papaya and pineapple.

ranberries have brain boosting power, so if you want to stay brilliant, be sure and snack on these red beauties! Their antioxidants and anti-inflammatory compounds protect the brain from age-related memory and coordination loss, according to Tufts University research.

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ENERGY BOMBS

15 mins

- POWER FOOD: PUMPKIN SEEDS -

- POWER FOOD: CRANBERRIES INGREDIENTS SERVES 4 ½ cup dates, pitted (if dry, soak in warm water for 10 minutes then drain) 2 Tbsp.+ hot water, filtered 2-13.5 oz. cans coconut milk, full fat, chilled overnight in the refrigerator ½ cup almond milk, unsweetened 1 tsp. vanilla extract, pure 1 cup cranberries, frozen or your *favourite fruit, nuts or chocolate!

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INGREDIENTS

SERVES 9

Dry: ½ cup each: oatmeal (gluten-free) & quinoa flakes ½ cup hemp seeds, divided ¼ cup pumpkin seeds, raw (soaked overnight) ¼ tsp. cinnamon 4 Tbsp. chia seeds, sprouted Wet: ¼ cup+ maple syrup, pure (grade B) ½ cup pumpkin seed butter, raw (or other seed/ nut butter) 1 tsp. vanilla extract, pure

DIRECTIONS 1. Combine dry ingredients: oatmeal, quinoa, ¼ cup of the hemp seeds, pumpkin seeds, chia seeds and cinnamon into a medium bowl. 2. Combine wet ingredients: maple syrup, pumpkin seed butter, and vanilla extract into a small bowl. 3. Add wet ingredients to dry ingredients, mix well and if needed refrigerate for 30 minutes to make it easier to handle the dough. Using a tablespoon, scoop out and shape into round balls. Roll in remaining hemp seeds to coat. Store in an air-tight parchment lined container in the refrigerator for up to one week or 1 month in the freezer and enjoy! Variations:

Protein Fix: Remove quinoa flakes and add ½ cup protein powder. Chocolate Fix Energy Bombs: Add 2 Tbsp. cacao powder and ¼ cup chocolate chips (dairy & gluten-free or see our DIY Chocolate Chips, page 278). You can also add a pinch of cayenne or sea salt! Coco-Nutty Energy Bombs: Add ¼ cup unsweetened shredded coconut and 2 Tbsp. lemon zest. Fruity Energy Bombs: Add ¼ cup unsweetened cranberries, cherries, blueberries or mulberries and 2 Tbsp. lemon zest. Green Tea Energy Bombs: Add 2 Tbsp. of Matcha green tea powder (whole green tea ground that you can find at your health food or Asian grocery store). Nutritional Facts: Calories 278.9 | Total Fat 19.1 g | Saturated Fat 2.7 g | Polyunsaturated Fat 11.2 g | Monounsaturated Fat 4.3 g | Cholesterol 0 mg | Sodium 72.9 mg | Potassium 26.8 mg | Total Carbohydrate 17.2 g | Dietary Fibre 5.6 g | Natural Sugar 12.1 g | Protein 10.1 g | *Magnesium 43.3% | *Phosphorus 32.2% | *Iron 30.4%

SERVING SIZE: 2

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

hese energy bites are easy to make and easy to take. Eating just 2 bombs gives you *43% of your magnesium, *32% of your phosphorus and *30% of your daily iron needs! Magnesium is a super star mineral that powers many energy producing reactions in the body. Phosphorus helps your brain with the utilization of protein and helps balance hormones. Iron helps oxygenate your blood and gives you more stamina. Pumpkin seeds are rich in other minerals, including zinc for more immunity and stress balancing hormones. So “Bombs Away!”

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30 mins

LINDA WHAT EATS EAGEN R UP WE TO PO YS! HER DA

- POWER FOOD: FLAX SEEDS -

Dry:

INGREDIENTS

SERVES 4

½ cup chopped dates ½ cup rolled oats (gluten-free) ½ cup buckwheat flour (or other gluten-free flour) ¼ cup ground flax seeds, sprouted ¼ cup walnuts, raw (soaked overnight) ½ tsp. baking soda ½ tsp. cinnamon Wet: ½ cup maple syrup, pure (grade B)

LINDA’S OOEY GOOEY DATE BARS DIRECTIONS 1. Preheat oven to 350°F. 2. Mix dry ingredients: dates, oats, flour, flax seeds, walnuts, baking soda and cinnamon in a large bowl. 3. Whisk together wet ingredients: maple syrup, yogurt, 3 tablespoons of the EVCO, “chia egg” and vanilla extract in a medium bowl. 4. Blend wet ingredients into dry. Spread into an EVCO greased pan (8” x 8”). Bake for 30 minutes or until a toothpick inserted into the middle comes out clean. Let cool and slice into long triangular shaped bars for fun! Recipe Courtesy Of: Linda Eagen, President & CEO, Ottawa Regional Cancer Foundation

1“chia egg” (1 Tbsp. chia seeds & 3 Tbsp. water, mix & let stand 5 minutes to thicken) 1 tsp. vanilla extract, pure SERVING SIZE: 1 BAR

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mins

KID LY! FRIEND

- POWER FOOD: HAZELNUTS INGREDIENTS

SERVES 4

Natural Nutella (makes 1 cup): 1 cup hazelnuts, raw (soaked overnight) ¼ cup coconut nectar, raw (or maple syrup, pure (grade B)) 1 tsp. vanilla extract, pure ¼ cup cacao powder, raw 2-4 Tbsp. almond milk, unsweetened Bruschetta: 16 Nature’s Fix Crackers, page 220 or cracker of your choice (gluten & dairy-free) raspberries or strawberries)

hat Linda Eagen, President & CEO of the Ottawa Regional Cancer Foundation, eats to power up her days! When Linda Eagen says she is going to do something, she does it! Climbing Mt. Kilimanjaro- done it! Creating Canada’s first cancer Survivorship Center, a community based Cancer Coaching Health & Social Care Service - doing it right now! This center has helped thousands of families who are facing cancer. Linda and her team have raised over 50 million dollars for cancer care and research. Now that’s Power Health. Thank you, Linda. You are an inspiration to us all!

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1 cup berries of choice (blackberries,

3 Tbsp. coconut yogurt, unsweetened (gluten & dairy-free) 4 Tbsp. extra virgin coconut oil (EVCO), melted, divided

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¼ cup almonds, raw, sliced (soaked overnight) 8 sprigs of mint, to garnish (optional)

SERVING SIZE: 2

NATURAL NUTELLA BERRY BRUSCHETTA DIRECTIONS 1. Drain and rinse hazelnuts and place in a food processor or blender. Process until smooth and buttery, scraping down the sides as needed. 2. Add coconut nectar, vanilla extract, cacao, and 2 tablespoons of the almond milk. Process until smooth and add more almond milk, if needed, to get the desired consistency. Super easy and a great recipe to get the kids involved when you are in the kitchen. Set aside. 3. Place the crackers on a serving platter and spread with the Natural Nutella. Place a few berries on top, garnish with mint and serve! Note: if you have any leftover natural Nutella, you can transfer it to an air-tight jar; it will keep in the refrigerator for about a week. Super Kids: 5 Stars! The Revivelife™ kids’ panel loved the nut-free Natural Nutella! Nutritional Facts (with toppings): Calories 289 | Total Fat 15.3 g | Saturated Fat 2.5 g | Monounsaturated Fat 8.2 g | Polyunsaturated Fat 7.9 g | Cholesterol 0 mg | Sodium 56 mg | Potassium 167.2 mg | Total Carbohydrate 22.1 g | Dietary Fibre 10.8 g | Natural Sugar 9.5 g | Protein 9.1 g | *Manganese 67.7% | *Copper 19.9% | *Vitamin E 26% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

n Italy, Nutella is often wrapped in crepes and eaten on the streets. This version is naturally sweetened, and you only need a touch to feel satisfied. The dark chocolate strokes your serotonin while the hazelnuts signal your body to release leptin, the hormone that tells your body you are full. The combination of protein and sweetness makes this a perfect match to reduce those sugar dips in their tracks.

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mins

CHIPS A’HOY

- POWER FOOD: KALE INGREDIENTS

SERVES 6

Kale Chips: 1 bunch of kale, leaves removed & torn into bite size pieces 1 Tbsp. extra virgin coconut oil (EVCO), melted 1 tsp. sea salt Kale Chip Variations: Lemon Kale: add ½ lemon juiced Garlic Kale: add 2 garlic cloves, , minced Salt’N Vinegar Kale: add 1 Tbsp. apple cider vinegar (ACV) Radish, Beet, Zucchini, or Rutabaga Chips: 2 cups veggies, sliced very thin 1 Tbsp. extra virgin coconut oil (EVCO), melted 1 tsp. sea salt (seasonings of choice)

DIRECTIONS 1. Preheat oven to 350ºF. Add all ingredients to a bowl. Mix well. Place on a parchment lined baking sheet in a single layer. Bake at designated time, flipping over half way through. Continue to bake until crispy and then enjoy! You can also use a wire rack instead of a baking sheet, and then you don’t have to turn them halfway through. For a raw version, simply place on dehydrator trays, plug in overnight, and enjoy! 2. Kale Chips: Bake 5-10 minutes or until crisp. 3. Radish (maple syrup & cinnamon): Bake for 15 minutes then turn down to 300ºF for an additional 8-10 minutes or until crispy. 4. Beet (cayenne): Bake for 20 minutes or until crispy. 5. Zucchini (thyme): Bake for 20 minutes or until crispy. Reference: 1. http://nutritiondata.self.com/facts/snacks/5627/2

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30 mins

- POWER FOOD: CASHEWS INGREDIENTS

SERVES 12

3/4 cup cashews, raw (soaked overnight) 2 Tbsp.+ extra virgin coconut oil (EVCO), melted 2 Tbsp. maple syrup, pure (grade B) 1 tsp. vanilla extract, pure 1 tsp. fresh lemon juice 1/4 tsp. sea salt 5 raspberries to garnish ¼ tsp. lemon zest to garnish ¼ tsp. coconut flakes to garnish SERVING SIZE: 2 TBSP

SERVING SIZE: ¼ CUP

eggie chips are a great way to enjoy a healthier crunchy snack. Try kale with a huge blast of *236% of your vitamin A for the day! If you are looking for a sweeter option, try radishes which are great detoxifiers like the other veggies in the cruciferous family. Beets help to de-stress-ify you thanks to their betaine content. Zucchinis are a great health food, especially when paired with immune enhancing thyme. Rutabagas are the white and purple veggie with a creamy orange flesh inside and are also a part of the cruciferous veggie family. One cup of rutabaga will give you *56% of your vitamin C daily value and is half the calories of a potato or sweet potato! So whichever veggie chip you choose, you’ll be getting nature’s nutrients as a bonus!

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COCONUT CASHEW CREAM CHEESE DIRECTIONS 1. Blend cashews, EVCO, maple syrup, vanilla extract, lemon juice and sea salt in a blender. If too thick, add a touch of water or nondairy milk, keeping in mind you want it to still be spreadable. For a thicker consistency, refrigerate overnight. Just before serving, garnish with raspberries and lemon zest. Variation: Rosemary Garlic: For a savoury version, remove maple syrup and add 2 tsp. minced garlic and rosemary. Garnish with coarse sea salt. What do you get when Rose meets Mary? You get anti-Ken and Sir (anticancer) power! The herb Rosemary (its extract) has been researched to have a trifecta effect on cancer. First, it has been shown to have anti-cancer effects on leukemia and breast cancer cells, which was found in a study published in Oncology Reports.1 Second, another study published in Bioscience, Biotechnology and Biochemistry concluded that rosemary may be an effective herbal anti-inflammatory and antitumour agent.2 Finally, a report published in the Journal of Food Science revealed that adding rosemary extract to ground beef reduces the formation of cancer-causing agents that can develop during cooking.3 Now that’s FOOD POWER! References: 1. Cheung S, Tai J. “Anti-proliferative and antioxidant properties of rosemary Rosmarinus officinalis.” Oncology Reports. 2007 Jun;17(6):1525-31. Accessed October 16th 2013. 2. Peng CH, Su JD, Chyau CC, Sung TY, Ho SS, Peng CC, Peng RY. “Supercritical fluid extracts of rosemary leaves exhibit potent anti-inflammation and anti-tumor effects.” Biosci Biotechnol Biochem. 2007 Sep;71(9):2223-32. Epub 2007 Sep 7. Accessed October 16th 2013. 3. Spices, rosemary, dried - Value per 100g. USDA

ooking for something tasty but not sure what to eat? Going dairy free? This vegan, cream cheese topping is sure to fit the bill. Missing yogurt? Not to worry, I’ve got that covered too. You can make a thinner version and voila! This versatile recipe can be made sweet by adding a “Lemon Twist” or savoury by adding “Rosemary Garlic”. Yum!

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OLIVE SUNDRIED TOMATO TAPENADE

- POWER FOOD: OLIVES INGREDIENTS

SERVES 8

1 cup black olives, pitted 1 cup small green olives, pitted 1 Tbsp. capers ¼ cup *sundried tomatoes 1 garlic clove ½ Tbsp. each: fresh basil, thyme, parsley leaves 2 tsp. chopped fresh oregano leaves ¼ cup vegetable stock (low sodium & gluten-free)

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mins

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mins

SUPER EASY!

POWER-ME-UP TRAIL MIX - POWER FOOD: GOJI BERRIES INGREDIENTS

DIRECTIONS 1. In a food processor, combine olives, capers, sundried tomatoes, garlic, basil, thyme, parsley and oregano. 2. Using the pulse button, process until coarsely chopped. 3. Continue to process and slowly add vegetable stock. 4. Refrigerate in a covered container. Serve with veggies, crisps or your favourite baked cracker.

1 cup goji berries 1 cup each: cashews & pumpkin seeds, both raw (soaked overnight and *dried) 1 cup large flake unsweetened coconut 1 cup cacao nibs ½ cup hemp hearts

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

lives and sundried tomatoes bring warmth and Mediterranean sunshine wherever you go. The olives deliver monounsaturated fats that your heart loves, while the sundried tomatoes serenade you with luscious lycopene, which is a powerful antioxidant. This tapenade makes a great flavour enhancer for any recipe!

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DIRECTIONS 1. Mix goji berries, cashews, pumpkin seeds, coconut, cacao nibs and hemp hearts in a medium sized bowl. 2. Put into small Mason jars and take one to-go at any time! Quick Tip: You can make a snack bin to-go each Sunday night filled with this trail mix. Take it with you in your car, to the office, or to work! *Health Buzz: Drying Soaked Nuts/Seeds: Bake in the oven on its lowest setting (ideally less than 150°F) or overnight in a dehydrator.

Health Buzz: *Use sundried tomatoes in their dried form vs. in oil and rehydrate by placing in 1 cup of water and allow to sit for 20 minutes. Drain and use as above. This helps avoid the additional oil that most sundried tomatoes sit in. If dried are not available, thoroughly rinse the sundried tomatoes in oil with water.

SERVING SIZE: ¼ CUP

SERVES 20

SERVING SIZE: ¼ CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

verybody is looking for the latest power bar to go, but really, one of the best options is to make your own trail mix. It is super easy, and you can customize it to your favourite creations. It gives you protein minus the hidden sugars in a lot of the protein bars. I take this mix with me everywhere I go! It gives you a great boost of sustained energy that is delicious and loaded with super-food goodness. Goji berries are considered the number one food herb in traditional Chinese medicine due to their healthy boost of vitamins, traces of minerals, antioxidants, and anti-aging benefits. The cashews and coconuts provide a rich buttery flavour, which is rounded out by the tart sweetness of the goji berries.

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20 mins

L CARO WHAT S TO T ALT EA UP R E W PO AYS! D R HE

- POWER FOOD: ROSEMARY INGREDIENTS

SERVES 4

Nut Cheese: 1½ cup macadamia nuts, raw (soaked overnight ) ¾ cup water 2 probiotic capsules (or 1 tsp. probiotic powder)(optional) ½ lemon, juice of Nut Cheese Infusions: 2 Tbsp. onion, minced 16 drops stevia (or 2 Tbsp. maple syrup, pure (grade B)) 2 Tbsp. rosemary, minced, divided 2 Tbsp. *nutritional yeast sea salt & pepper, freshly ground to taste 2 figs, dried, minced Fig Drizzle: 3-4 medium figs, fresh (or dried if unavailable) ½ cup apple cider vinegar (ACV) 8 drops stevia (or 1 Tbsp. maple syrup, pure, grade B) (optional) For more information & to check out Carol’s newest book A Healthy You: www.carolalt.com

ROSEMARY FIG NUT CHEESE

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mins

VERY EASY!

DIRECTIONS

VEGAN PARMESAN CHEESE

1. To make the nut cheese, add macadamia nuts, water, probiotic

and lemon juice to a food processor or blender. Blend until smooth. Fold in Nut Cheese Infusions: onion, stevia, rosemary, nutritional yeast (if using), sea salt & pepper and figs. 2. Line a colander with a cheese cloth or thin cotton towel (large enough to fold over and completely cover the top) and pour in the cheese mixture. Fold over the top edges of the cheese cloth to completely cover the cheese mixture. Place a plate and a can of beans or tomatoes on top for extra weight. Move to a warm location (near a window works well) for 24 hours. Half way through, squeeze cheese in the cheesecloth to drain any excess water then reset the weight on top. (Note: I have skipped the 24 hour wait for a quicker version, but for best results, follow as directed) 3. Divide mixture into two and use a 3½ inch baker’s ring to shape into a wheel or place on a large sheet of parchment paper and roll into a log. Repeat with remaining mixture. 4. Refrigerate for 2 hours+ (the longer it’s chilled, the harder it becomes) to serve as cheese or serve immediately for a cream cheese version. 5. To make fig drizzle, add figs, ACV and stevia to a food processor or blender. Blend until smooth. Drizzle on top of cheese. Serve with veggie or gluten-free crackers.

- POWER FOOD: NUTRITIONAL YEAST INGREDIENTS ¼ cup *nutritional yeast 1 cup cashews, raw, (soaked overnight and *dried) *Bake in the oven on its lowest setting (ideally less than 150°F) or overnight in a dehydrator 1 tsp. sea salt

*Health Buzz: You can pick up nutritional yeast at your health food store! It is flakey and slightly yellow, resembling fish food. I know that sounds funny, but it’s super nutritious with lots of B vitamins!

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

hat does Sports Illustrated Swimsuit Supermodel Carol Alt eat to power up her days? Carol loves raw cheeses! This one is so good that even cheese connoisseurs will ask for more! Raw cheese paired with antioxidant anthocyanin rich figs will make your palate dance with delight! Anthocyanin gives figs and other blue/purple foods their rich colour. Rosemary is high in dietary fibre, which helps reduce cravings. Lastly, the lemons give your body vitamin C that helps collagen synthesis, giving you a healthy glow! More cheese please!!!

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DIRECTIONS 1. Add nutritional yeast, cashews and sea salt to a food processor or high powered blender. 2. Pulse until crumbly. Voila! Now you can enjoy it on gluten-free pasta or any of your meals that you would normally use parmesan cheese for a plant powered option. *Health Buzz: You can pick up nutritional yeast at your health food store. Just ask! P.S. My kids call it “fish food” as it does look like fish flakes.

Variation: You can also just make the nut cheese with only 4 ingredients, as to the left, its easy peazy and serve as is or drizzle with pesto or cranberry sauce.

SERVING SIZE: ¼ CUP

SERVES 8

SERVING SIZE: 1/8 CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

ut Cheese? This “sprinkly” cheese (as kids call it) is not only a great dairy free option, but is also loaded with B vitamins. Just 1/8 of a cup has 342% of your daily needs of vitamin B1 for brain power, 300% of your vitamin B2 for more brain power, and 233% of vitamin B6 for happy power! Vitamin B6 is used to convert the amino acid tryptophan to your “Happy Hormone” serotonin. This recipe equals brain power and happy life! Get sprinkling!

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dr. joël

PART III THE RECIPES

4. BAKERS DELIGHT photo: shutterstock, design: evergreenalauddin@gmail.com

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POWER FOODS 101

217

30 mins

ARTISAN ALMOND CRACKERS

- POWER FOOD: ALMONDS INGREDIENTS Crackers: 1½ cups *almond flour ¾ tsp. sea salt 1½ tsp. extra virgin coconut oil (EVCO) 1 “chia egg” (1 Tbsp. chia seeds & 3 Tbsp. water, mix and let stand for 5 minutes to thicken) 1 tsp. pepper, freshly ground 2 Tbsp. dried herbs e.g. rosemary, oregano Mushroom Fig Tapenade: 1 cup dried figs 1 cup shiitake mushrooms (or your favourite mushrooms)

SERVES 10

1 Tbsp. extra virgin olive oil (EVOO) ½ tsp. apple cider vinegar (ACV) 1 Tbsp. fresh thyme, chopped Cook’s Notes: * You can make your own almond flour by placing almonds in a food processor and processing until they are finely ground (caution: do not over process or you will end up with a paste/almond butter). Have fun making savoury versions with added garlic and onion or sweet versions with added cacao, dried fruits or lemon zest!

SERVING SIZE: 2 (makes 20-24 rectangular crackers)

1. Preheat oven to 350°F. 2. Mix almond flour, sea salt, EVCO, “chia egg”, pepper and herbs in a food processor

POWER FOODS 101

20 mins

BLUEBERRY GEM MUFFINS - POWER FOOD: BLUEBERRIES -

or by hand to make a dough.

3. Place between parchment paper and using a rolling pin, roll into a flat rectangle

(about ¼ inch thick). Use a pizza cutter to cut into desired shape, i.e. squares or strips OR place dough between 2 sheets of parchment paper and roll into elongated ovals (don’t be afraid to make them a natural shape, the more organic and natural looking the better!)

INGREDIENTS

2 cups buckwheat flour 2 tsp. baking powder

6. In the meantime, add figs, mushrooms, olives, water, EVOO, ACV and thyme to a food

Wet:

obtain a crispy texture.

SERVES 12

Dry:

4. Put rolled crackers onto a parchment lined baking tray. 5. Bake for 12-15 minutes or until golden brown. Let the crackers cool completely to

hese crackers are yummy in many different ways: with a dollop of nut butter, as a pizza base (bake as above then add your favourite toppings and pop back in the oven to warm), or simply on their own. They are made with almonds that are rich in prebiotics for digestion and protein for energy. Enjoy them with Mushroom Fig Tapenade to get an A+ in the school of health. Mushrooms are rich in beta-glucans, a type of fibre that has been shown to improve insulin resistance, a key factor in weight management.1 Mushrooms also contain choline, a key nutrient that helps with inflammation, optimal fat absorption, sleep, muscle movement, learning, and memory.2

218

THE WHAT AMILY F N WILSO POWER O EATS T S! IR DAY UP THE

DIRECTIONS

1 cup Kalamata olives ½ cup+ water, filtered

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½ tsp. fine sea salt

½ cup extra virgin coconut oil (EVCO) ½ cup almond milk, unsweetened

DIRECTIONS 1. Preheat oven to 375ºF. Line a 12-cup muffin tin with papers. Set aside. 2. Mix dry ingredients: flour, baking powder, sea salt in a large bowl. 3. Mix wet ingredients: EVCO, almond milk, maple syrup, and “flax eggs” in a small bowl. 4. Add wet ingredients to dry ingredients and mix. Fold in blueberries. 5. Divide among the muffin cups and bake until toothpick comes out clean and muffins are golden brown, about 25-30 minutes. Recipe Courtesy Of: Super Mom & Holistic Nutritionist Student! Jacqui Wilson

¾ cup maple syrup, pure (grade B) 2 “flax eggs” (2 Tbsp. flax seeds & 4 Tbsp. water, mix & refrigerate for 10 minutes to thicken. Mixture will become thicker, like an apple sauce consistency). 2½ cups blueberries, fresh (frozen makes this recipe too moist)

SERVING SIZE: 1 MUFFIN

hy love blueberries? Why love flax? Researchers at the U.S. Department of Agriculture’s Arkansas Children’s Nutrition Center looked at more than 100 common foods and found, among fruits, wild and cultivated blueberries had the highest total antioxidant capacity to help us reduce damaging free radicals in our body! Flax is a great vegan source of omega-3 fatty acids for our energy, heart and brain!

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25 mins

DR JOËL’S POWER MUFFINS

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30 mins

GOING AGAINST THE GRAIN BREADSTICKS

- POWER FOOD: ALMONDS INGREDIENTS

SERVES 12

Dry: 3 cups *almond flour 1½ cups oatmeal flakes (gluten-free) 1½ tsp. baking powder ¾ tsp. baking soda ½ tsp. sea salt Wet: 1 /3 cup maple syrup 4½ Tbsp. chia seeds 1 large apple (Granny Smith), grated 3 Tbsp. extra virgin coconut oil (EVCO) 1½ Tbsp. apple cider vinegar (ACV) 1½ tsp. vanilla extract ½ cup berries of choice, a sprinkle of coconut flakes & mint to garnish (optional)

SERVING SIZE: 1

DIRECTIONS 1. 2.

Preheat oven to 375°F. Line a muffin tin with paper muffin cups. Combine dry ingredients: almond flour, oatmeal, baking powder, baking soda and sea salt in a large bowl. 3. To make “maple chia egg” mix maple syrup and chia seeds in a small bowl. Set aside. 4. Combine wet ingredients: “maple chia egg”, grated apple, EVCO, ACV and vanilla extract in a medium bowl. 5. Add wet ingredients to dry and mix well. It will be thicker than your typical muffin batter. Fold in the variation of choice and scoop the mixture into muffin cups filling completely full, as the nature of almond flour is to rise only minimally. Bake for 15-20 minutes on the middle rack or until the outside is golden brown and when a toothpick is inserted into the middle and comes out clean. Cool, top with berries, coconut flakes and mint before service (if desired) and enjoy! Variations: Some Like It Sweet: • Lemon Cranberry Burst (& Kale): Add 1 cup of cranberries, frozen, 2 Tbsp. of lemon zest and even ½ cup kale, finely chopped! • Chocolatey: Add ½ cup cacao powder and add ½ cup chocolate chips (gluten & dairy free) (DIY Chocolate Chips, page 278) • Protein: Replace ½ cup almond flour with protein powder. • Carrot Cake: Replace ½ cup of the grated apple with grated carrots and add a pinch of cloves and cinnamon. Top with vegan cream cheese whipped with a tablespoon of maple syrup, pure (grade B) • Some Like It Savoury: Replace maple syrup with water for the “chia egg” above and add: • Mushrooms & Onions: Healthy sauté ½ cup onions with ½ cup of mushrooms in ¼ cup vegetable stock, add thyme, and rosemary. Using a slotted spoon to drain any liquid, fold into the muffin batter. • Spinach & Artichoke: Add ½ cup spinach finely chopped and ½ cup artichoke diced. • Garlicky Sun: Add ½ cup sundried tomatoes, chopped and add 1 tsp. freshly minced garlic. Note: Adjust by adding a touch more water or oatmeal if needed to make a thick muffin batter (the consistency of thick oatmeal). *Cook’s Notes: Almond Flour: You can make your own almond flour by placing almonds in food processor and processing until they are finely ground (caution not to over process or you will end up with a paste/ almond butter.

his Nutty Power Muffin which is made with almond flour is what I (aka Dr Joël) eat to power up my day! Almonds are a rich source of protein for energy, magnesium to help you relax and just one quarter of a cup gives you over half your *daily value of biotin for healthy hair, skin and nails. Just what the doctor ordered! P.S. Thanks to Grandma Lee who helped me create this recipe…we went through at least a dozen variations to get it just right for you to enjoy! Perfect for a quick pick me up on the go or about an hour before your workout!

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- POWER FOOD: ALMONDS INGREDIENTS Dry: 2 cups *almond flour ½ cup **arrowroot ½ tsp. baking soda 1 tsp. sea salt ½ tsp. each: dried oregano, basil & rosemary (optional) Wet: ¼ cup apple cider vinegar (ACV) 2 Tbsp. extra virgin olive oil (EVOO) ¼ cup water, filtered (or non-dairy milk, unsweetened) 1 tsp. garlic, minced finely Seasonings: 1 tsp. coarse sea salt, Italian herbs or sesame seeds to sprinkle *Cook’s Notes: Almond Flour: You can make your own almond flour by placing almonds in food processor and processing until they are finely ground (caution not to over process or you will end up with a paste/ almond butter.

SERVING SIZE: 2

(ONE WILL NOT DO, SO GO FOR 2!)

SERVES 20

DIRECTIONS

1. Preheat oven to 350°F. 2. Add dry ingredients: almond flour, arrowroot, baking soda, sea salt, oregano, basil and rosemary to a large bowl. Set aside.

3. Mix wet ingredients: ACV, EVCO, water and garlic in a small bowl. 4. Add wet ingredients to dry and, using a fork, mix well. Then knead to form a ball (use a touch of EVOO on your hands before kneading, as the dough is quite sticky to begin).

5. Divide the dough into about 20 equal pieces. With lightly oiled hands, take one

portion, knead lightly again then stretch and roll each piece into about twenty 10-inch long breadsticks on a parchment lined baking sheet. Repeat for remaining dough and place the breadsticks about 1 inch apart. 6. Sprinkle with coarse sea salt, herbs or sesame seeds. Keep in mind, you don’t need much to get that salt kick satisfied (I put too much on the first batch I made when testing). 7. Bake for 15-20 minutes until lightly golden brown. Remove and transfer to a wire rack to cool if available. If there are any leftovers, you can store in an air-tight container up to a week in the fridge or 4 weeks in the freezer. **Health Buzz: Arrowroot: is extracted from the tropical South American plant Maranta arundinacea. The plant was given the name “Arrowroot” because it was once used to treat those injured with wounds from poisoned arrows. Pair with protein and fibre to slow down its glycemic rise when using. You can purchase arrowroot at your health food store. Nutritional Facts: Calories 153.1 | Total Fat 14 g | Saturated Fat 3.9 g | Monounsaturated Fat 0.6 g Polyunsaturated Fat 0 g | Cholesterol 0 mg | Sodium 258 mg | Potassium 369 mg Total Carbohydrate 6.1 g | Dietary Fibre 3 g | Protein 5.2 g | Natural Sugar 2 g *Vitamin E 21.7% | * Manganese 15.7% | Calcium 5.9% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

first got hooked on breadsticks while we were biking in Dolomites, Northern Italy. These breadsticks, also known as Grissini in Italy, are a heathier lower grain carb option that make an easy snack to-go! This version is made from almond flour, which is finely ground almonds that are rich in protein and relaxing magnesium. Magnesium helps bust stress, reduce headaches, and help you get a restful night of zzz’s! Eat as-is, dip in hummus, or dip in melted chocolate for a sweet and savoury snack!

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30 mins+

NATURE’S FIX CRACKERS

- POWER FOOD: SUNFLOWER SEEDS INGREDIENTS Dry: 1 cup sunflower seeds (soaked overnight) ½ cup flax seeds, sprouted 1/3 cup each: pumpkin & sesame seeds, raw (soaked overnight) 1½ cup rolled oats (gluten-free) 2 Tbsp. chia seeds, sprouted 4 Tbsp. *psyllium seed husks (or 3 Tbsp. *psyllium husk powder) 2 tsp. sea salt Wet: 2 Tbsp. maple syrup, pure (grade B) (or a few drops of stevia) 3 Tbsp. extra virgin coconut oil (EVCO), melted 1½ cups+ water, filtered coarse sea salt to sprinkle, to taste Health Boost Options: of your choice (see in directions) Health Buzz: *Psyllium is a fibre that helps balance digestion; you can find it in your health food store.

SERVES 4

DIRECTIONS

1. In a large bowl, combine all the dry ingredients: sunflower, flax, pumpkin and sesame seeds, rolled oats, chia seeds, psyllium and salt. Mix well. 2. Whisk wet ingredients: maple syrup, EVCO and water in a measuring cup. Add to the dry ingredients and mix well until the dough gets very thick forming a ball. If needed, add 1-2 tsp. more water until the dough is manageable. Add Health Boost Options if desired, mixing well. Divide the dough in half and set aside one half. 3. Place one half between two sheets of parchment paper. Using a rolling pin, firmly roll out into a cracker thickness. Remove the top parchment paper. Repeat with the remaining half of dough. Let sit out on the counter for at least 2 hours or overnight before baking (I have also skipped the sitting out on the counter step and its ok, but for best results follow recipe as is). Sprinkle with a dusting of coarse salt just before baking. 4. Preheat oven to 350ºF. Hold the parchment paper with crackers on both sides and place the parchment paper with the crackers onto a baking sheet. Bake for 15 minutes. Remove from oven and flip the crackers over. Return to oven and bake for an additional 10 minutes, or until crackers are crisp, golden and the centre is no longer soft. Let crackers cool. For a raw version, bake on the lowest setting of your oven for about 10 hours, flipping half way through, or place in a dehydrator overnight. Break into “organic” crackers and store in an airtight container for up to 3 weeks. These crackers work wonderfully as a bread replacement. Health Plus Options: Asian Ginger: Add 1 Tbsp. coconut aminos or soy sauce, raw and 1 Tbsp. grated ginger. Rosemary & Garlic: Add 4 Tbsp. fresh rosemary, chopped; ½ tsp. garlic powder, and ½ tsp. sea salt. Apple’N Spice: Add ¼ cup grated apple and 1 tsp. cinnamon. Reduce the water by ½ cup. Cacao Hit: Add ¼ cup cacao powder, raw; ¼ cup chocolate chips (DIY Chocolate Chips, page 278); ½ mashed banana, and 4 drops pure vanilla extract. Reduce water by ½ cup.

SERVING SIZE: 2

(MAKES 2 BAKING SHEETS OF CRACKERS)

his simple recipe is easy to make and can be made many different ways by adding your Health Boost Options! Seed crackers are extremely nutritious, providing a whole range of minerals, protein, fibre and vitamins. Flax seeds contain both soluble and insoluble fibre, which helps reduce cholesterol, stabilize blood sugar, and optimize the health of your digestive system. Flax seeds also help balance hormones by providing lignans and essential fatty acids. These treats are great when you are detoxing or anytime for dippers, dunkers, or just as they are.

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dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

90 mins+

NATURE’S POWER BREAD

- POWER FOOD: SUNFLOWER SEEDS INGREDIENTS

SERVES 16

Dry: 1½ cups nuts & seeds of choice (soaked overnight) (almonds, hazelnuts, pecans, sunflower, poppy seed, &/or hemp seeds) 1 cup rolled *oats & ½ cup quinoa flakes (or just 1½ cups rolled *oats, OR for a grain free option you can also use 1½ cups almond flour) ½ cup flax seeds, sprouted 3 Tbsp. chia seeds, sprouted 3 Tbsp. **psyllium husk powder (or 4 Tbsp. psyllium seed husks) 2 tsp. sea salt Wet: 1½ cups+ water, filtered 3 Tbsp. extra virgin coconut oil (EVCO), melted 6 drops stevia (or 1 Tbsp. maple syrup, pure (grade B) 1 tsp. garlic, minced Variations: Rosemary Olive: Add ½ cup sliced olives & 2 Tbsp. rosemary and reduce sea salt by 1 tsp. Cranberry Burst: Add 1 cup cranberries & 2 Tbsp. lemon zest and reduce sea salt by 1 tsp. Apricot Pecan: Add 1 cup minced dried apricots, 2 Tbsp. lemon zest and include at least 1 cup of pecans in the nuts chosen and reduce sea salt by 1 tsp. SERVING SIZE: 1 SLICE

DIRECTIONS 1. Line a 9” loaf pan with parchment paper vertically then add another sheet

horizontally to allow easy removal or use a flexible silicon loaf pan.

2. Combine dry ingredients: nuts, seeds, oats, flax seeds, chia seeds, psyllium and sea salt in a large bowl.

3. Whisk wet ingredients: water, EVCO, stevia and garlic in a small bowl. Add to dry

ingredients and mix until a dough forms that is manageable, similar to thick bread dough. Add more water if needed to make sure that dough is not crumbly and variations of choice, if using. Transfer to the parchment lined loaf pan and, using a spatula or back of a spoon, smooth out the top evenly. Cover lightly with a tea cloth and let sit out on the counter for 2 hours or overnight. Dough is ready when it retains its shape when pulling the sides away from the loaf pan.

4. Now you’re ready to bake! Preheat oven to 350ºF. Bake for 20 minutes, remove from oven, remove from loaf pan, place it directly on the rack, and bake for another 30-40 minutes or until it sounds hollow when tapped. Let cool completely on a wire rack before slicing, or it will break apart. 5. Now you’re ready to eat, yum! Add your favourite fixings… guac & sprouts, pesto &

tomatoes, figs & maple syrup or just as-is! Bread will store in a tightly sealed container for up to 1 week at room temperature; 2 weeks in the refrigerator or 4 weeks in the freezer. You can pre-slice and freeze, then pop in the toaster for quick and easy toast! Leftovers (if there are any) can be diced and then baked at 350°F for 10-15 minutes for lovely croutons and then enjoyed as-is or in your favourite stuffing recipe.... super yummy! *Health Buzz: Oats: Oats are technically gluten-free however if you are Celiac look for certified gluten-free to be safe.

**Health Buzz: Psyllium: How does bread stay together without gluten and eggs? In this recipe, the secret is psyllium. Psyllium is one of nature’s most absorbent fibres (along with chia seeds), soaking up to ten times its weight in water. You can find psyllium at your health food store. It comes in a natural seed state or as a powder and either works in the recipe above. Note: when adding more fibre to your diet, be sure and drink lots of water so it moves along! Variation: You can also roll out the dough in thin layers between two sheets of parchment paper, instead of transferring to a loaf pan, to make crackers. Let sit on counter for 1 hour before cutting with pizza cutter into desired shapes or for a more organic cracker just bake in sheets for 10 minutes, flip, and continue baking for an additional 10 minutes or until crisp.

recipe is for all of you “Health Nuts” out there (me included!). It takes more time than our 30 minute guideline of recipes, but it’s really simple and really worth it on the yum meter! This is also for anyone who wants to reduce Tyourhis grain carbs and have nixed (or tried to nix) commercial bread, which can have ingredients that contain GMOs, contributing to that belly bloat! This bread will give you lots of fuel to power your busy days with the protein rich sunflower seeds and her nut and seed partners (girl power)! P.S. Soaking the nuts and seeds helps turbo charge their nutrients and enzymes by reducing anti-nutrients, like phytic acid, that protect the nut/seed from sprouting in nature before the conditions are optimal.

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PART III THE RECIPES

5. SEXY SALADS photo: shutterstock, design: evergreenalauddin@gmail.com

dr. joël

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225

15 mins

ASIAN SHIITAKE GLASS NOODLE SALAD g

80 g *mung bean thread (glass) noodles or other gluten-free noodles 4 cups Napa cabbage, cut in strips 2 cup shiitake mushrooms, sliced 1 cup carrots, julienned 1 red onion, sliced 1-14 oz. can black beans, rinsed & drained Ginger Infusion: ¼ cup vegetable stock (low sodium & gluten-free) ¼ cup soy sauce, raw (low sodium & gluten-free) 2 Tbsp. maple syrup, pure (grade B) 1 tsp. each: ginger & garlic, minced 1 Tbsp. lime juice 1 stalk green onion, sliced, to garnish ½ cup cilantro, minced for garnish with a few sprigs ¼ cup pine nuts (soaked overnight) for garnish

SERVING SIZE: 2 CUPS

t lu

en f r e e

SERVES 4

i da

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DIRECTIONS 1. Soak bean noodles in warm water until softened but still firm, about 1-2 minutes or prepare noodles according to manufacture directions. Drain & set aside. 2. Add Napa, mushrooms, carrots, onion, black beans, and noodles to a large bowl. 3. Whisk together vegetable stock, soy sauce, maple syrup, ginger, garlic, and lime juice. Drizzle on top of salad, toss and then garnish with onion, cilantro and pine nuts just before serving. Cook’s Note: You can also use dried mushrooms, including shiitake. Just use half the fresh amount when using dried, rinse and rehydrate in enough water to cover for 10 minutes. Drain, rinse and squeeze out the excess fluid. Use in any recipe according where mushrooms are called for.

apa cabbage is one of Asia’s most commonly used vegetables with its crunchy sweet flavour. So high in nutrient density while low on the glycemic index (GI) it’s virtually a free food! Napa is a part of the cruciferous family. It is a great source of folate giving you 20% of your *daily requirements, helping to support healthy DNA, including developing babies! In addition, Napa is rich in vitamin C for immunity, vitamin K for bone health and electrolytes and minerals like calcium and magnesium to help you get your quality zzz’s!

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10 mins

WHAT RIA DR MA O EATS T R UP POWE S! Y HER DA

- POWER FOOD: TOMATOES INGREDIENTS

- POWER FOOD: CHINESE NAPA CABBAGE INGREDIENTS

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

SERVES 4

Mozza Plant Powered Cheese: ½ cup *macadamia nuts, raw (soaked overnight) 1 cup hot water, filtered ½ cup+ **tapioca 1 Tbsp. extra virgin coconut oil (EVCO) 1 garlic clove, minced ¾ tsp. sea salt 1 tsp. lemon juice, freshly squeezed Caprese: 2 large Heirloom tomatoes (or regular tomatoes), sliced ¼ cup basil ¼ cup apple cider vinegar (ACV) or fresh lemon juice blended with 2 dates, pitted to make your drizzle

*Cook’s Note: You can also use other nuts as desired...Dr. Maria used pine nuts, which worked great!

HEIRLOOM CAPRESE SALAD DIRECTIONS 1. Blend macadamia nuts, hot water, tapioca, EVCO, garlic, sea salt and

lemon juice in a blender until completely smooth, scraping down sides as needed. It only takes a minute! 2. Ok now get your stirring arm ready! Pour into a small saucepan and stir continuously at all times while being heated. Begin with medium high heat until the mixture looks like it’s separating and then reduce to medium heat. Continue to stir until it’s really thick (an additional few minutes) or until it begins to look like melted cheese that is stretchy and voila you have plant powered cheese! Note- you can add more tapioca at any time to get the thickness you desire. 3. Layer slices of tomatoes, basil and cheese in a circle around the perimeter and centre of a serving plate. Mince a small amount of basil to sprinkle on top and garnish with basil sprig in the centre. Drizzle with dressing just before serving and enjoy! To Multi-Task this recipe you can also toss it with veggie pasta made from zucchini or rutabaga! Got to love ways to save on time! Recipe courtesy of: Dr. Maria Variola, Adapted by Dr. Joël

**Cook’s Note: Tapioca is extracted from the cassava plant. Pair with protein - like nuts - to slow down its glycemic rise when using.

SERVING SIZE: 1 CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

his recipe was shared by my friend Dr. Maria, an Osteopathic Doctor who, by day helps people in pain and by night is a master plant powered chef-ess! One day while chatting we talked about missing cheese when eating dairy-free. So this recipe was born! Inspired by the recipe on “One Green Planet” this version has my “twisted” spin to serve with what else but tomatoes and basil! Tomatoes are rich in vitamin C, while basil provides magnesium. Both nutrients are great for your adrenal glands to balance your energy. Dr. Maria says that it tastes great on top of pizza too! Cheese (vegan that is), tomatoes and basil - what a delight!

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10 mins

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

20 mins

KALE STRAWBERRY SALAD

KHOLRABI PISTACHIO SLAW WITH ROASTED RED PEPPER DRIZZLE

- POWER FOOD: STRAWBERRIES INGREDIENTS

SERVES 4

2 medium avocados, pitted, peeled & sliced 1 lemon, juice of 6 cups kale, leaves torn into bite sized pieces 2 cups strawberries, trimmed & sliced 1 medium red onion, sliced ¼ cup each: pecans, raw (soaked overnight) & coconut flakes, to garnish

DIRECTIONS 1. Place avocados in a small bowl and pour the lemon juice on top to keep them from browning. Set aside. 2. Add kale, strawberries, onion and avocado to a large salad bowl. 3. Add vegetable stock, ACV, onion, maple syrup, mustard, poppy seeds, sea salt and pepper to a small blender. Blend until smooth. Drizzle dressing on top of salad, toss and add pecans and coconut flakes just before serving.

- POWER FOOD: KOHLRABI INGREDIENTS

SERVES 4

Roasted Red Pepper: 1 red pepper Slaw: 4 kohlrabi bulbs, julienned

Poppy Seed Dressing:

½ cup red onion, minced

½ cup each: vegetable stock (low sodium & glutenfree) & apple cider vinegar (ACV)

½ cup each: red & yellow bell peppers, diced

½ small onion

1 cup pistachios, raw, shelled and crushed (soaked overnight & dried)

2 Tbsp. maple syrup, pure (grade B)

Roasted Red Pepper Dressing:

1 tsp. stone ground mustard

1 cup water, filtered

2 Tbsp. poppy seeds

2 Tbsp. apple cider vinegar (ACV)

sea salt & pepper to taste

1 garlic, minced

ed, delicious, and bursting with flavour, strawberries are my summertime favourite! Strawberries contain more than 100% of your vitamin C needs in just one cup. Studies show when vitamin C is consumed during times of stress, your blood pressure can actually normalize, preventing the development of hypertension! These fruity delights also have the ability to help reduce inflammation and lower LDL cholesterol, the “Bad Guys”. This combination can lower your risk of hypertension even further. The folate present in strawberries can even help our memory! So many reasons to enjoy these gems from “Mother Nature” !

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2-3 red chili pepper 1 tsp. coconut nectar, raw (or maple syrup, pure (grade B) 2 Tbsp. fresh cilantro, minced to garnish SERVING SIZE: 2 CUPS

DIRECTIONS 1. Preheat oven to 375ºF. 2. Place red pepper on a parchment lined baking sheet. Roast in oven for 15 minutes or until aromatic. Set aside and let cool. 3. Combine kohlrabi, onion, red & yellow peppers, and pistachios in a large bowl. 4. To make dressing, add roasted red pepper (stems removed & deseeded), water, ACV, garlic, chili peppers, and coconut nectar to a small blender. Blend until smooth. 5. Plate the kohlrabi slaw and drizzle with dressing. Garnish with cilantro and enjoy! Quick Tip: Use a pre-made Red Pepper Dressing to replace the homemade dressing for a quick version!

his crunchy salad throws a spicy twist into our traditional root vegetables. Kohlrabi is a white turnip in the cruciferous family that tastes like a sweet cabbage. Kohlrabi helps your digestion, promotes weight loss and can strengthen your bones. It packs more vitamin C than oranges which helps to support connective tissues, teeth and gums. Delicious and nutritious!

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15 mins

LAYERED SALAD BAR

- POWER FOOD: PUMPKIN SEEDS INGREDIENTS

SERVES 4

2 cups *spiraled or shredded zucchini 1-14 oz. can of chickpeas, drained & rinsed ½ red onion, chopped 1 avocado, pitted, peeled & chopped 2 cups cherry tomatoes, assorted colors, sliced in half 1 small beet *spiraled or shredded 1 cup baby spinach Avocado Pesto Dressing: ¼ cup vegetable stock (low sodium & gluten-free) ¼ cup lemon juice, freshly squeezed ¼ avocado, pitted, peeled & sliced ¼ cup basil, packed ribbon & fork, to finish! *Cook’s Note: Spiralizers can be found at your kitchen supply store and turn veggies into beautiful veggie pasta! For more see page 58.

SERVING SIZE: 2 CUPS (1 MEDIUM MASON JAR)

POWER FOODS 101

15 mins

MEDITERRANEAN LENTIL SPROUTED SALAD - POWER FOOD: SPROUTED LENTILS INGREDIENTS

DIRECTIONS 1. From the bottom working up, layer a glass container with the ingredients in the order beside. 2. To make dressing add vegetable stock, lemon juice, avocado, and basil to a small blender. Blend until smooth. Drizzle the dressing on top, add a ribbon and fork and you’re all set! Variations: Asian Ginger: 1½ cups of each: brown rice noodles, edamame (soy), red pepper, carrots, bok choy, bean sprouts with Asian Ginger Dressing: ¼ cup vegetable stock, ¼ cup apple cider vinegar (ACV), 2 Tbsp. maple syrup, pure (grade B), 1 tsp. ginger (minced), 2 sheets of nori, crumbled, to garnish. Mediterranean Sun: 1½ cups of each: quinoa, chickpeas, sundried tomatoes, artichoke, olives, arugula, ¼ cup almond slivers to garnish with Lemon Olive Dressing: ¼ cup extra virgin olive oil (EVOO), ¼ cup lemon juice, 1 tsp. whole grain mustard. Lebanese Maple: 1½ cups of each: parsley, quinoa, red onions, yellow bell pepper, tomatoes, spinach, and ¼ cup pine nuts to garnish with Tahini Maple Dressing: ¼ cup tahini, 2 tsp. maple syrup, pure (grade B), 3 cloves garlic (minced).

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SERVES 4

1 cup lentils, *sprouted or cooked ½ cup each: onion, red bell pepper, celery, tomatoes, diced ½ cup carrots, shredded ½ cup Kalamata olives, sliced Dressing: ¼ cup lemon juice, divided ¼ cup vegetable stock (low sodium & gluten-free) 1 Tbsp. mustard sea salt and pepper to taste dollop of coconut yogurt, unsweetened (gluten & dairy-free), to garnish 4 sprigs of dill, to garnish

reate your own salad bar at home; it’s simple and fast and there are oh so many combinations! You can use any leftovers for ease. Finish your beauty with protein toppers like pumpkin seeds, which dress up any healthy lifestyle. Just one-quarter cup of pumpkin seeds has nearly half of the recommended daily amount of magnesium. Magnesium boosts your energy, heart health, bone strength, and sleep thanks to its rich source of tryptophan. Tryptophan is an amino acid that is converted to your “Happy Hormone”, serotonin, which makes melatonin, your “Sleep Hormone”. “Happy” by day...“Sleepy” by night!

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photo: mitchlenet.com, design: cuativemedia.com

dr. joël

DIRECTIONS 1. Place lentil sprouts, onion, pepper, celery, tomatoes and olives in a medium salad bowl. 2. Whisk together lemon juice, vegetable stock, mustard, salt and pepper in a small bowl. 3. Just before serving, top with a dollop of coconut yogurt. *Sprouting Tip: You can make your own sprouts really easily. Simply place sprouting sunflower seeds and/or lentils in a sprouting container, add water, drain, place on a 45 degree angle (e.g. dishwasher rack), rinse with cold water every 12 hours and within a few days, voila! For more details, see sprouting directions on sprouting container and see www.drjoel.ca Sprouts, Sprouts, Pretty Little Sprouts! Fast Track: you can also buy sprouted lentils. Note: avoid eating lentils raw without sprouting as they contain antinutrients, which interfere with the absorption of nutrients and inhibit digestion. *Cook’s Note: To cook Lentils: pre-soak 1 cup of lentils in water and 1 Tbsp. lemon juice overnight. Rinse and cook in boiling water for 20 minutes or until fork tender.

SERVING SIZE: 1 CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

prouted lentils are a great way to release all the nutrients these little gems have, which include all three major macronutrients—protein, fat, and carbohydrates. A cup of these beauties have 7 grams of protein for healthy hair, 15 grams of carbs to fuel your workouts (a perfect 2:1 ratio for longer workouts), and healthy fat. Choosing sprouted lentils over regular cooked lentils gives a higher level of protein. In addition, the sprouted version increases your nutrient density (nutrients/calories) as it contains only 41 calories compared to 115 calories in their cooked counterparts. Sprouts, Sprouts, Pretty Little Sprouts!

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231

20 mins

QUICKY KIMCHI

- POWER FOOD: NAPA CABBAGE INGREDIENTS

SERVES 12

1 small Napa cabbage 1 red pepper, julienned 1 cup carrot, shredded 1 cup cold water, filtered ¼ cup coarse sea salt Kimchi Paste: ¼ cup apple cider vinegar (ACV) 1/3 cup hot pepper flakes ¼ cup minced garlic 3 Tbsp. maple syrup, pure (grade B) 2 tsp. sea salt 3-4 stalks green onion , chopped to garnish SERVING SIZE: 1 CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

imchi, or spiced Korean salad, is a staple in the Korean culture accompanying soups, bowls and stir-fries. In North America, creativity has brought them to top burgers, eggs and even pizza! This recipe can be made in a quick 20 minute or traditional, longer version. You can use any veggie to make Kimchi, with the old fashion version using Napa cabbage. Napa, like all other cabbages, is loaded with antioxidants, fibre and folic acid (one of the essential components of DNA). Kimchi is rich in probiotics for your digestive, immune and hormone health. So spice it up with this dish!

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20 mins

RAINBOW VEGGIE TOWER

- POWER FOOD: SPROUTS -

DIRECTIONS 1. Cut cabbage into thin strips, about 2-3 inches in length and ¼ inch wide. Rinse well with water. Place into a large bowl with red pepper and carrot. Add 1 cup cold water and ¼ cup coarse sea salt. Mix well with your hands to properly salt the cabbage. Set aside for 10 minutes. For the traditional version, let sit overnight. 2. In the meantime, make the kimchi paste by mixing ACV, pepper flakes, garlic, onion, carrot, maple syrup and sea salt in a small bowl. 3. Rinse and drain the salted cabbage. Add the kimchi paste and mix well. Garnish with green onions. 4. Serve immediately or move to a glass jar, pressing the top of the kimchi down with your hands to protect your kimchi from being exposed to too much air. Leave about 2 inches from the top to allow for expansion from the fermentation process. Place a layer of full cabbage leaves on top to prevent air from entering and seal the jar loosely. Keep it at room temperature, and it will ferment in a few days+. When you see bubbles start to form at the top, store in the refrigerator for up to 4 weeks. The longer you leave it on the counter, the more probiotics will form!

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

INGREDIENTS

SERVES 4

4 cups arugula or other greens of choice 1 cup of each: tomatoes, firm; avocado; mangos; orange bell pepper; yellow bell pepper, all diced 1 cup sunflower sprouts or sprouts of choice, to garnish 4 lime wedges to serve Lime Ginger Dressing: ¼ cup vegetable stock (low sodium & gluten-free)

DIRECTIONS 1. Divide arugula evenly onto each of 4 serving plates. Place the mold in the middle of the greens. 2. Begin filling mold with ½ cup of tomatoes. Press the ingredients down firmly with the plunger. Twist to lift out. Repeat with the remaining ingredients in the order listed. 3. To unmold, slowly lift the mold. Garnish with sprouts and serve with lime wedges. Repeat for remaining servings. 4. Whisk together the dressing ingredients in a small bowl and drizzle over towers just before serving.

¼ cup lime juice, freshly squeezed 1 tsp. stone ground mustard 1 tsp. maple syrup, pure (grade B) ½ tsp. ginger, minced Kitchen Tool: Stack mold and plunger OR a 15 oz. can of beans emptied and washed with both ends removed and a glass cup that inserts inside as close to the can perimeter as possible. SERVING SIZE: 4

hy not impress your guests or your family any night with this rainbow beauty recipe. The tomatoes provide lycopene, avocados give good monounsaturated fats, while the mangos add lots of vitamin C. Top with more vitamin C rich peppers, and then the pièce de résistance, enzyme rich sprouts!!! The rainbow of veggies and its nutrients will put a smile on your face and shine in your eyes! So easy and quick!

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PART III THE RECIPES

6. NOURISHING SOUPS photo: shutterstock, design: evergreenalauddin@gmail.com

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235

10 mins

QUICK ! & EASY

- POWER FOOD: TOMATOES INGREDIENTS

SERVES 4

6 cups vegetable stock (low sodium & gluten-free) 6 large tomatoes, sliced 1 cup sun-dried tomatoes 1 cup cashews, raw (soaked overnight) 2 cloves garlic, minced sea salt & pepper to taste ½ cup fresh basil 1 tsp. + crushed red chili flakes ½ cup cherry tomatoes, cut in half, to garnish 4 small sprigs of parsley, to garnish

10 MINUTE TUSCAN TOMATO SOUP

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

E IMMUN ING BOOST

1. Add all the ingredients (except the garnishes—cherry tomatoes & parsley): vegetable stock, tomatoes, sun-dried tomatoes, cashews, garlic, sea salt, basil, and chili flakes to a blender or food processor. Blend until smooth. 2. Pour into a large stockpot and warm on medium OR if your high speed blender heats foods, you can just pureé in the blender until warmed. For a raw version, you can enjoy as-is without heating. Cook’s Note: If you have a few more minutes to spare, roast tomatoes first by placing sliced tomatoes onto parchment lined baking sheet. Drizzle with extra virgin coconut oil (EVCO) or extra virgin olive oil (EVOO) and a sprinkle of coarse sea salt. Roast at 350ºF for 10 minutes before adding into the soup. It is really worth the time, as the roasting brings out the natural flavours! For a lighter version, you can also remove the cashews or reduce them.

mins

ASIAN THAI SOUP - POWER FOOD: BOK CHOY INGREDIENTS

DIRECTIONS

SERVES 8

1 Tbsp. & 6¼ cup vegetable stock, (low sodium & gluten-free), divided 2 cups onion, diced 3 cloves garlic, thinly sliced ¼ inch-thick slice of ginger, minced 1 cup carrots, sliced 1 cup shiitake mushrooms ¼ cup lime juice ¼ cup soy sauce, raw (low sodium & gluten-free) 1- 2 inch stick cinnamon 1 whole star anise sea salt and pepper, to taste

DIRECTIONS 1. Heat ¼ cup vegetable stock in a large soup pot over medium heat. Add onion, garlic, ginger and carrots, healthy sauté for 3 minutes. Next, add the mushrooms and sauté for an additional 2 minutes. Add the remaining broth, lime juice, soy sauce, cinnamon stick, star anise, sea salt and pepper, to taste. Bring to a boil. Reduce to simmer for 15 minutes. 2. Discard the cinnamon stick and star anise. Ladle the soup into bowls. Garnish each bowl with bok choy, scallions, bean sprouts, cilantro and a drizzle of sesame oil. Serve with lime wedges, which give really fresh light citrus flavour! Quick Tip: Feel free to change it up and add ingredients you already have in your refrigerator. If you are looking for a more hearty meal, simply pour over whole grains, such as quinoa or brown rice.

6 baby bok choy, white stems sliced lengthwise and greens chopped, divided 8 scallions, minced 2 cups bean sprouts

SERVING SIZE: 2 CUPS

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

arm sunshine reminds me of beautiful blue Mediterranean waters, white balconies, and tomatoes! Tomatoes are truly amazing for your skin to help it glisten, even if you’re not in Tuscany! Tomatoes are very hydrating and rich in the antioxidants beta-carotene and lycopene. Beta-carotene helps protect the skin against sun damage. Lycopene (especially high in cooked tomatoes), makes your skin less sensitive to UV light damage, which can often lead to fine lines and wrinkles. This recipe is so easy with just a few ingredients; you’ll even have time to kick up your heels!

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½ cup fresh cilantro, chopped 2 tsp. toasted sesame oil, cold pressed lime wedges, to garnish (optional)

SERVING SIZE: 2 CUPS

hen you want to power up your immunity, or if you have a cold or flu, this vegan Asian spin on the traditional chicken soup can help do the trick! Bok choy is great to help the body detox. Mushrooms come in all shapes and sizes, and many varieties which contain selenium to benefit your thyroid and metabolism. They also produce vitamin D when exposed to sunlight. Oyster mushrooms are a good source of iron and are low in calories. This soup is not only delicious, but it is also very healthy for you too!

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25 mins

- POWER FOOD: BROCCOLI INGREDIENTS

SERVES 4

¼ cup vegetable stock (low sodium & gluten-free) 1 onion, diced 2 cloves garlic, minced 1 inch ginger, minced 3 cups water, filtered 4 cups broccoli, rough chopped ½ cup each: spinach, basil, cilantro & mint sea salt & pepper to taste 1 Minute Sriracha: 1 red bell pepper, rough chopped 1 Tbsp. apple cider vinegar (ACV) 1 Tbsp. garlic, minced 1 tsp.+ chili pepper Garnish ¾ cup arugula (or watercress), divided 1 Tbsp. chili peppers, sliced ½ lemon, juice of

SERVING SIZE: 2 CUPS

DETOX IMMUNE SRIRACHA SOUP

POWER FOODS 101

22 mins

1. Add vegetable stock, onion, garlic and ginger to a large stockpot over medium heat. Healthy sauté for just a minute or until fragrant. Next, add the water, broccoli, spinach, basil, cilantro, mint, sea salt and pepper. Bring to a boil then reduce the heat to low and let simmer for 8-10 minutes until the broccoli is tender. 2. In the meantime, make the 1 Minute Sriracha by adding pepper, ACV, garlic and chili pepper to a blender. Blend until smooth and set aside. 3. Add ½ cup of the arugula to the soup, puree with a hand immersion blender or transfer batches to a blender and blend until smooth. Ladle into bowls, drizzle with Sriracha, garnish with remaining arugula, remaining chili peppers, and juice of lemon. Yum! Quick Tip: You can purchase ready-made broccoli soup and Sriracha sauce (keep in mind this Sriracha has a bit of sugar, hence bringing you our healthier version)

INGREDIENTS

SERVES 4

4 medium onions, sliced into rings 2 cups of mushrooms of choice (button, shiitake, oyster), sliced 6¼ cup vegetable stock (low sodium & gluten-free), divided 4 cloves garlic, minced 1 Tbsp. thyme & 8 sprigs to garnish 1 Tbsp. marjoram ¼ cup soy sauce, raw (low sodium & gluten-free) ¼ cup red wine (optional) 2 tsp. apple cider vinegar (ACV)

DIRECTIONS 1. Preheat oven to 375°F. 2. Place onions and mushrooms on a parchment lined baking sheet. Drizzle with ¼ cup of the vegetable stock and sprinkle with garlic, thyme and marjoram. Bake for 5-10 minutes or until onions are aromatic. 3. Add roasted onion and mushroom mixture, (reserving a bit for garnishing). Add soy sauce, red wine (if using) and ACV. Simmer for a few minutes for flavours to become enhanced. Ladle into bowls and garnish with remaining onions, mushrooms, nut cheese (if desired) and a few thyme sprigs just before serving. *Shopping Tip: Nut cheese can be found in the cheese section of your health food store or grocery store. Reference: 1. Depression and Diet, Nutrition 411, Review Date November 2008, Accessed February 20th, 2014

¼ cup *nut cheese, crumbled or shredded (optional)

FRENCHY FRENCH ONION SOUP

- POWER FOOD: ONIONS -

DIRECTIONS

hen you want to feel refreshed, reset your body, and enhance immunity all at once, make this simple soup to take care of it! Broccoli is a cruciferous veggie that is rich in indole-3 carbinol to fuel up detoxification powers and high in glucosinolates that stimulate the body’s immune system. Broccoli is also a leader in cold busting vitamins like A, C (238% of your *daily needs in one serving) and E, a perfect complement to boosting antioxidant powers. The chili peppers calm inflammatory fires. Make extra to freeze or, better yet, give to a friend which helps you release your “Anti-Stress” hormone, oxytocin!

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photo: dr. joel, design: cuativemedia.com

dr. joël

SERVING SIZE: 2 CUPS

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

aving trouble sleeping and/or feeling a little blue? This soup can get you back to enjoying the fun! Onions contain folate, which helps with your mood by preventing an excess of homocysteine from forming in the body that can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of your feel-good hormones serotonin, dopamine and norepinephrine that regulate, not only mood, but also sleep and appetite as well.1 So uplift your mood and mind with this French inspired soup!

POWER FOODS 101

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15 mins

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

30 mins

ROASTED BEET SOUP PROTEIN NOODLE SOUP

INGREDIENTS

SERVES 4

8 cups vegetable stock (low sodium & gluten-free) 1-1½ inch knob of ginger 2 garlic cloves, sliced 1 onion, thinly sliced 3 star anise 2 cinnamon sticks 1 cup each: edamame beans & bok choy, sliced sea salt & pepper to taste 13 oz. soy/black bean/ or brown rice noodles (non-GMO) ½ red bell pepper, julienned to serve 1 cup bean sprouts, to serve 1 /3 cup each basil, mint and coriander leaves to garnish 1 lime sliced in quarters, to garnish ½ tsp. chili peppers, minced (optional)

SERVING SIZE: 2 CUPS

t en f r e

- POWER FOOD: CHIVES -

ir y f r e e

DIRECTIONS 1. Place vegetable stock in a large stockpot with ginger, garlic, onion, star anise, cinnamon, edamame and bok choy. Bring to a boil, and then reduce heat to low. Cover and simmer for 10 minutes. Using a slotted spoon, remove anise and cinnamon sticks. Season with sea salt and pepper to taste. 2. Prepare noodles according to manufacturer directions. Drain well. 3. Divide noodles among soup bowls. Pour the hot soup mixture over the noodles, top with red peppers and bean sprouts. Serve garnished with fresh herbs and lime. Note for all you “Hot Stuff” folks out there: you can add chili peppers to kick it up a notch!

POWER FOODS 101

INGREDIENTS

SERVES 4

3 large beets, trimmed & rough cut 4½ cups vegetable stock (low sodium & glutenfree), divided 1 apple, cored & rough cut ½ cup beet greens (or other greens) 3 garlic cloves 6 drops stevia or other natural sweetener of choice (optional) 1 tsp. each: curry powder & garam masala sea salt & pepper, freshly ground, to taste ½ cup coconut yogurt, unsweetened (gluten & dairy free), to drizzle

his nourishing soup has a secret surprise...We’ve used protein noodles!!! Made from either soy (non-GMO) or black beans...yes that’s right: noodles made from soy or black beans! Both beans are rich in protein and phytonutrients that help you feel energetic and healthy! This meal in a bowl is also rich in fibre to help keep your blood sugar stable and waistline in check. So whip this simple recipe up tonight and make extra for lunch tomorrow!

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- POWER FOOD: GARAM MASALA -

8 sprigs of chives

SERVING SIZE: 2 CUPS

DIRECTIONS 1. Preheat oven to 400ºF. Place beets on a parchment lined baking sheet and drizzle with ¼ cup of the vegetable stock. Roast for 10-15 minutes or until aromatic and slightly fork tender. Set aside. 2. In the meantime, add ¼ cup more of the vegetable stock, apple, beet greens, garlic, stevia, curry powder and garam masala to a large stockpot on medium-high heat. Healthy sauté for 1-2 minutes then add roasted beets and remaining vegetable stock. Turn heat down to medium and continue to heat for an additional 10-15 minutes. Season with sea salt and pepper then pureé in a food processor in batches, stopping to scrape sides when needed, until smooth. Drizzle with coconut yogurt, chives and a pinch of garam masala if desired. Beauty and yum all in one! Nutritional Facts: Calories 90 | Total Fat 0.2 g | Saturated Fat 0 g | Monounsaturated Fat 0 g Polyunsaturated Fat 0.1 g | Cholesterol 0.6 mg | Sodium 182.2 mg | Potassium 397.2 mg Total Carbohydrate 18.4 g | Natural Sugar 12.7 g | Dietary Fibre 3.7 g | Protein 2.8 g *Vitamin A 25% | *Manganese 18.3% | *Vitamin C 15.6% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

aram masala is a blend of spices that is made with the seeds of: coriander, cumin, cardamom, fennel, mustard, dried chili peppers, whole black peppercorns, whole cloves, and turmeric. Their fragrant aroma has made many Indian, and Indian-inspired dishes, burst with flavour. These spices work to reduce inflammation and keep you healthy! Blended with detoxifying beets, it’s a match made in heaven!

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23 mins

& COLD FLU ! BUSTER

- POWER FOOD: MUSHROOMS INGREDIENTS

SERVES 4

1 cup each: shiitake & oyster mushrooms stems removed, sliced 8¼ cup vegetable stock (low sodium & gluten-free), divided 3 garlic cloves, minced 1-1½ inch knob of ginger, minced 1 medium onion, coarsely chopped 1 leek, finely chopped 1 Tbsp. fresh thyme, minced 1 cup each: carrots, rutabaga, chopped sea salt & pepper to taste 1 cup enoki mushrooms, ends trimmed ¼ cup chives, chopped to garnish Cashew Cream (optional) ½ cup+ water, filtered 1 cup cashews (soaked overnight, optional)

SERVING SIZE: 2 CUPS

ROASTED MUSHROOM IMMUNE SOUP DIRECTIONS 1. Preheat oven to 375ºF. Place shiitake and oyster mushrooms on a parchment lined baking sheet. Drizzle with ¼ cup of the vegetable stock and garlic. Roast for 5-6 minutes or until aromatic. (Note: you can also pan roast mushrooms by adding to the onion mixture and skip this step). Set aside. 2. Add ¼ cup more of the vegetable stock to a large stockpot, and healthy sauté the ginger, onions, leek and thyme on medium-high heat for 3-4 minutes, until the onions are clear and aromatic. Add remaining vegetable stock, carrots, rutabaga, sea salt and pepper to taste. Reduce heat to low-medium, add roasted mushrooms, and simmer for 5-10 minutes or until carrots are fork tender. 3. For a broth version, ladle into bowls, garnish with enoki mushrooms and chives. For a creamier version, make the cashew cream by placing water and cashews in a blender. Blend until smooth, adding more water if needed. You can just add a dollop of cashew cream to the soup once served, or for a completely creamier version, temper the cashew cream into the soup by removing some soup, placing into a bowl, stirring in the cashew cream, mixing and returning to the stockpot. Simmer for an additional few minutes until the soup is thoroughly warmed. Ladle into bowls and garnish with enoki mushrooms and chives. P.S. You can add a hit of cayenne pepper to help clear your sinuses if you’re feeling hot hot hot!

dr. joël

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dr. joël

28 mins

SMOKED PAPRIKA PUMPKIN SOUP WITH ROASTED BEET DRIZZLE - POWER FOOD: SMOKED PAPRIKA INGREDIENTS

1 beet, cubed 4¼ cup vegetable stock (low sodium & gluten-free), divided 1 onion, minced 3 garlic cloves, minced 1 Tbsp. smoked paprika (sweet or hot) 1 tsp. each: ground cumin, ground coriander 4 cups pumpkin, chopped or 1-28 oz. can pumpkin pureé, unsweetened (not pie filling) sea salt & pepper to taste ¼ cup coconut yogurt, unsweetened (gluten & dairy-free), to garnish ¼ cup pumpkin seeds, raw (soaked overnight), to garnish ¼ cup cilantro, minced, to garnish

his immune boosting soup is filled with nourishing mushrooms to keep you warm & help ward off colds, flus and viruses! Mushrooms are rich in beta glucan, which help activate your macrophages. The immune cell macrophages act like your “Pac Men”, gobbling up those nasty bugs, reducing inflammation, and keeping you healthy! Thyme and garlic complement the immune power of mushrooms by providing more antimicrobial support. So keep warm and enjoy!

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DIRECTIONS 1. Preheat oven to 375ºF. Place beet on a parchment lined baking sheet, drizzle with ¼ cup stock, and roast beets for 10 minutes or until soft. 2. Add ¼ cup more of the stock to a large stockpot on medium heat. Add onion, garlic, smoked paprika, cumin, and coriander and healthy sauté for 2-3 minutes or until onions are soft. Next, add pumpkin, sea salt, and pepper to taste. Let simmer for 15 minutes. Use a hand immersion blender or transfer batches of soup to a blender and blend until smooth. 3. Put roasted beets in a blender and puree until smooth. Set aside. 4. Ladle soup into bowls. Drizzle with coconut yogurt and roasted beet puree. Top with pumpkin seeds and cilantro to garnish.

SERVES 4

SERVING SIZE: 2 CUPS

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

mmm, Smoked Paprika gives a wonderfully rich taste to any of your kitchen creations! “Mother Nature” is smart by giving us clues about which foods can help our health. Paprika is fiery red, which makes us think of hot and inflamed, yet paprika helps exactly that! Paprika is made by grinding capsicum peppers into a fine powder. It is anti-inflammatory, helping prevent weight gain, cardiovascular disease, arthritis and cancer. Complemented by lutein and zeaxanthin carotenoids, which gives paprika its deep red color, paprika also helps your eyes. The American Optometric Association recommends 12 milligrams daily of these carotenoids. Each serving of paprika has *11% of this goal for your daily needs. Just one tablespoon of paprika also contains 3349 international units of vitamin A—more than *100% of your daily needs. So don’t forget to add a tablespoon of smoked paprika to your next soup, salad or stew!

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dr. joël

PART III THE RECIPES

7. MEALS...ONE DISH WONDERS photo: shutterstock, design: evergreenalauddin@gmail.com

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POWER FOODS 101

245

42 mins

dr. joël

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dr. joël

WHAT AL DR NE ATS RD E BARNA ER UP W TO PO YS! HIS DA

20 mins

BROWN RICE - POWER FOOD: BROWN RICE -

1 cup brown rice, uncooked ½ tsp. sea salt (optional)

DIRECTIONS 1. Rinse rice in a medium saucepan with cool water. Drain water as thoroughly as possible. 2. Put the saucepan on medium heat, stirring constantly for about 2 minutes, or until rice dries. Add 3 cups water and sea salt (if using). Bring to a boil then lower heat slightly. Cover and simmer for about 40 minutes, or until rice is soft but still retains a hint of crunchiness. Drain excess liquid. This liquid can be saved and used as a broth for soups and stews, if desired. Cook’s Note: This cooking method ensures perfect rice and actually reduces the usual cooking time. Short-grain brown rice tends to be a bit chewy; long-grain brown rice is slightly more tender and fluffy. If brown rice is new to you, you may want to start with the long-grain variety. Recipe courtesy of: Dr. Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D. www.nealbarnard.org

SERVING SIZE: ½ CUP

- POWER FOOD: COLLARD INGREDIENTS

hat does Dr. Neal Barnard eat to power up his days? When I was working with his team, Dr. Barnard, vegan advocate, could often be found enjoying his brown rice!!! Brown rice is the whole grain version of rice with its hull and bran still present, giving it its earthy brown colour vs. white rice, which has been stripped of these nutrients and then “enriched” to put nutrients back in. This delicious grain is rich in the antioxidant selenium, which helps reduce the risk of diseases, such as cancer, heart disease and arthritis. One cup also provides *80% of your daily manganese requirements. Manganese assists the body synthesize fats; helps your nervous system and promotes optimal hormone balance.

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SERVES 12

Lemon-Ginger Dipping Sauce: ¾ cup tahini, raw 2 Tbsp. maple syrup, pure (grade B) 4 tsp. soy sauce, raw (low sodium & gluten-free) 1 Tbsp. lemon juice 1 tsp. lemon zest 2 tsp. minced fresh ginger Green Spring Rolls: 8 Collard leaves, tough stems trimmed (or Swiss chard) ½ cup grated or julienned carrots ½ cup grated or julienned beets ½ medium red bell pepper, seeded and thinly sliced or julienned ½ cup mung bean or sunflower sprouts 8 large fresh basil leaves 4 sprigs fresh mint SERVING SIZE: 2

GREEN SPRING ROLLS lu

t en f r e

3 cups water, filtered

SERVES 6

INGREDIENTS

ir y f r e e

DIRECTIONS 1. To make Lemon-Ginger Dipping Sauce, whisk together tahini, maple syrup, soy sauce, lemon juice, lemon zest and ginger in a small bowl. Set aside. 2. To make the spring rolls, if using collard leaves, they have a tougher spine that you can soften by taking a wooden spoon and lightly tapping along the spine; this will make it more flexible. Then fill each collard leaf leaf with a pinch of carrots, beets, bell pepper and sprouts. Top with basil and mint. Roll chard leaf around filling, tucking in edges. Serve with Dipping Sauce. Quick Tip: To make this more filling or a full meal, simply add a gluten-free grain salad i.e. buckwheat, millet, quinoa.

his light and delicious meal is similar to those served in the most elite spas of the world. So treat yourself by making this simple meal any day of the week to take you away to a sunny destination. Collard leaves make a great alternative to grain based wraps for a light version. Collard is a part of the cruciferous family of veggies famous for their detoxifying powers. Lemons are a wonder for cleansing the body and rejuvenating the mind.

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247

28 mins

ONE’S EVERY ITE! R FAVOU

JAPCHAE

- POWER FOOD: SESAME SEEDS INGREDIENTS

SERVES 4

8 cups+ of water, filtered 3 cups of spinach, chopped & packed 2 cups dried shiitake mushrooms ½ pkg.(6 oz.) dangmyun/sweet potato starch noodles (or brown rice noodles) 2 medium onions, thinly sliced 2 medium carrots, thinly sliced ½ green & red bell pepper , cored & thinly sliced 1 cup cherry tomatoes Noodle Dressing: 6 Tbsp. light soy sauce, raw (low sodium & gluten-free) ¼ cup maple syrup, pure (grade B) 3-4 cloves garlic, crushed 1 Tbsp. sesame oil, cold pressed 2 Tbsp. sesame seeds, raw

1. Place 4 cups of the water in a large pot on medium-high heat. When water comes to a boil, immerse spinach placed in a colander for 30 seconds in the boiling water. Remove spinach in the colander and immediately run under cold water (to blanch, which helps retain its bright colour) for 1-2 minutes. Using your hands squeeze out excess water and set aside. 2. In the same pot, re-boil the remaining water and add the shiitake mushrooms. Boil for 3-4 minutes until soft then remove and use your hands to squeeze out as much liquid as possible. Cut out the woody stems then slice into thin strips and set aside. 3. In the same pot, drain vegetable water, add remaining fresh water, boil and add noodles. Cook according to manufacturer’s directions until al denté then rinse under cold water and drain. Set aside. 4. Add spinach, mushrooms, noodles, onion, carrots, peppers and tomatoes to a large serving bowl. 5. Whisk together soy sauce, maple syrup, garlic, sesame oil and sesame seeds in a small bowl. Drizzle on noodle mixture, toss and adjust any dressing ingredients as needed. Serve warm or cold, over rice or banchan/side dish.

he warm memory of my mom making this dish makes me smile. It was, and is, the most popular recipe from my mom’s recipe box! So this one is for all of you to try! You can make it in large batches for any feast. It can be served as a side (“banchan” Korean for side dish), or on top of a bowl of steaming hot rice to form a meal called “japchae bap” (mixed noodles on rice). The sweet potato noodles called “dangmyun” are low-GI (glycemic index), and, combined with all the veggies, it makes a yummy and nourishing dish. You can find them at your local Asian grocery store. Sesame seeds are a great topper to any meal, high in protein, calcium and magnesium, to keep your energy strong!

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mins

DIRECTIONS

Recipe courtesy of: Momma Lee

PLANT POWERED BIBIMBAP

- POWER FOOD: NORI -

Note: You can also lightly sauté the onions and carrots before adding to step 4 for a fully cooked version.

SERVING SIZE: 2 CUPS (MEAL SIZE)

dr. joël

photo: drjoel.ca, design: cuativemedia.com

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

INGREDIENTS

SERVES 4

DIRECTIONS

Quinoa or Brown Rice: 2 cups *quinoa (soaked overnight), cooked (or brown rice) Mushroom Ground Beef: ¼ cup vegetable stock, (low sodium & gluten-free ) 1 cup each: onion, minced & leeks, chopped finely, rinsed well (or more onion) 2 cup mushrooms, minced in food processor (to resemble ground beef) 2 tsp. marjoram leaves, fresh (or 1 tsp. dried) ½ cup walnuts, raw (soaked overnight) Toppings: 2 cups spinach, sliced thinly 1 cup each: red bell pepper, daikon (or radish), snow peas, carrots all julienned Spicy Sauce: 2-3 Tbsp. Gochu Jang (Korean chili sauce or other hot sauce) to taste 1 tsp. soy sauce, raw (low sodium & gluten-free) 1 Tbsp. lime juice 1 tsp. sesame oil, cold pressed 2 garlic cloves, minced 2 nori sheets, cut in thin strips, to garnish 4 Tbsp. sesame seeds, to garnish

1. Add vegetable stock, onions, leeks, mushrooms, marjoram and walnuts to a large stockpot on medium heat. Healthy sauté for 3-4 minutes and set aside. 2. Now you’re ready to make your bibimbap! Divide quinoa evenly between four bowls then top with the spinach, peppers, daikon, snow peas and carrots in a fan style fashion. Repeat with remaining bowls. 3. Mix gochu jang, soy sauce, lime juice, sesame oil and garlic to make sauce. Drizzle on top of ingredients and garnish with nori and sesame seeds. Note: feel free to change the veggies to what you have in your fridge! This is a raw version of the main veggies, but you can also sauté each veggie lightly for a cooked version. Serve as is or with Quicky Kimchi, page 230!! And enjoy the taste of Korean with this vegan version of a classic!!!

SERVING SIZE: 1 BOWL

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe courtesy of: Momma Lee *Cook’s Note: To Cook Quinoa: Soak overnight where possible in filtered water with 1 Tbsp. apple cider vinegar (ACV) or lemon juice for every cup of dry quinoa to improve absorption & neutralize anti-nutrients. Drain & rinse. Bring 1 cup soaked quinoa to a boil with 1½ cups water in a medium sized stockpot on medium-high heat. Cover, reduce heat to low and let simmer for 10 minutes (for non-soaked quinoa increase water to 1¾ cups and let simmer for 12 minutes). Turn heat off, cover and let stand for 5 minutes. Fluff with a fork. You can also add ingredients to a rice cooker and in 20 minutes you’re done! Nutritional Facts: Calories 333 | Total Fat 12.9 g | Saturated Fat 1.0 g | Monounsaturated Fat 1.3 g | Polyunsaturated Fat 7.3 g | Cholesterol 0 mg | Sodium 52.6 mg | Potassium 687.7 mg | Total Carbohydrate 47.1 g | Dietary Fibre 9.6 g | Natural Sugar 3.1 g | Protein 14.2 g | *Vitamin A 42.6% | *Vitamin C 107.7% | *Manganese 43.2%

ibimbap (BEE-beem-bop) is a dish you can’t miss when you’re thinking about Korean cuisine. Bibim is “mix” in Korean, and bap is “rice”. In our family, it was like Korean fast food for one or a crowd, as my mom always had different sautéed veggies in the fridge to quickly toss onto a bowl of rice. Even today, this is one of my favourite meals! Loaded with lots of nutritious foods, including nori, best known as the seaweed that wraps pieces of sushi. 100 grams of nori, or approximately 33 sheets, contain 30-50 grams of protein, making it one of the most concentrated sources of plant protein! Now that’s more than anyone would normally eat; however, even 8 sheets contain about 10 grams of protein. Nori is also high in iron, with 8 sheets containing about *22% of your daily iron needs. So Bee Bop over and try Bibimbap!

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15 mins

POMEGRANTE TACOS WITH LIME CASHEW DRIZZLE

- POWER FOOD: POMEGRANATE INGREDIENTS

SERVES 4

Lime Cashew Drizzle: ¾ cup cashews (soaked overnight) 1 lime, juice of ¼ cup+ water, filtered Plant Powered Tacos & Filling: 8 taco shells, raw (gluten & dairy-free) 2 cups cauliflower small florets, steamed

DIRECTIONS 1. Add cashews, lime juice and water to a food processor, or for a smoother option, a high powered blender. Blend until smooth, adding more water to reach desired consistency. 2. Now you’re ready to make your tacos! Place tacos on a serving platter or on individual plates. 3. Divide the cauliflower florets, pomegranate arils and onion evenly between tacos. Drizzle with cashew yogurt and garnish with lime as cilantro. That’s it! 4. Want more protein? Simply add your choice of beans!

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

54 mins

- POWER FOOD: NAPA CABBAGE INGREDIENTS 1 medium-sized spaghetti squash Pad Thai Sauce: ½ cup vegetable stock (low sodium & gluten-free ), divided 2 Tbsp. **tamarind nectar (or ¼ cup lime juice & 2 drops stevia or 1 tsp. of natural sweetener of choice) 2 Tbsp. soy sauce, raw (low sodium & gluten-free) 2 Tbsp. cashew butter, raw (or other nut/seed butter) ¼ tsp.+ chili flakes (optional) Veggies: 1 large red onion, thinly sliced 2 cups carrots, cut into matchsticks 2 cups Napa cabbage, thinly sliced 1 cup snow peas, thinly sliced 2 cups bean sprouts

1 cup pomegranate arils (seeds)

Garnish:

¼ cup red onion, minced

½ cup cilantro, minced

1 lime, sliced into 8 wedges, to garnish ½ cup cilantro, minced, to garnish SERVING SIZE: 2 TACOS

hat could be simpler than fresh ingredients tossed in a taco? For busy people, busy nights, and busy kitchens, this recipe is a crowd pleaser. The super “Power Food” Pomegranate is bursting with antioxidants, including vitamins A, C and anthocyanin. So, not only do they look pretty, but they are also pretty good for you!

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SERVES 4

¾ cup cashews, chopped (soaked overnight) 1 lime, cut into wedges

SERVING SIZE: 2 CUPS

SPAGHETTI SQUASH PAD THAI DIRECTIONS 1. Add spaghetti squash to a medium sized pot 2/3 full of water on medium-high heat and bring to a boil. Turn heat down to lowmedium and cook for 30-40 minutes or until soft to the touch. Slice horizontally then scoop out the seeds and the pulp. Separate strands with a fork. Set aside. 2. To prepare the Pad Thai Sauce, mix ¼ cup of the vegetable stock, tamarind, soy sauce, cashew butter, and chili flakes. 3. Heat the remaining vegetable broth, onion, carrots, Napa cabbage, snow peas and bean sprouts in a wok or large stockpot over medium-high heat for 1-2 minutes to warm. Add cooked spaghetti squash and Pad Thai Sauce and gently toss everything together, cooking for 1-2 minutes. Serve Pad Thai immediately with cilantro, cashews and a lime wedge. Quick Tip: Use pre-shredded oriental coleslaw instead of mixed vegetables. You can add tofu or for a non-vegan option, thinly sliced shrimp, grass fed & finished beef or free range chicken. Choose organic where possible. Cook’s Note: Tamarind: **Tamarind is Indian dates and can be found in the ethnic food section. The company Goya sells it in small cans. Nutritional Facts: Calories 316.5 | Total Fat 13 g | Saturated Fat 1.4 g | Polyunsaturated Fat 3.7 g Monounsaturated Fat 4.2g | Cholesterol 0 mg | Sodium 310 mg Potassium 427.5 mg | Total Carbohydrate 34.5 g | Dietary Fibre 6.4 g Natural Sugar 12.5 g | Protein 10.1 g | *Vitamin A 160% | *Vitamin C 91.8% *Iron 49.2% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

apa cabbage is a superstar when it comes to being the “BELLE OF THE BALL.” It boasts detoxification power with its indole-3 carbinol rich phytonutrients that will add music to your body. The spaghetti squash noodles give this dish a lighter version for your metabolism, while the bean sprouts add digestive enzymes to help you get all the vitamins and minerals the other vegetables bring.

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30 mins

THYME ROASTED MUSHROOM CHILI

- POWER FOOD: LEEKS -

dr. joël

15 mins

- POWER FOOD: CHILI PEPPERS INGREDIENTS

INGREDIENTS

SERVES 8

¼ cup vegetable stock (low sodium & gluten-free) 1 cup each: onion & leeks, chopped 2 each: carrots & celery, chopped 3 cups mushrooms, any of your favourite, minced (you can use a food processor) 3 cloves garlic, chopped 2 Tbsp. each fresh thyme & marjoram 1-15 oz. each: can chickpeas & black beans, drained & rinsed 3-28 oz. cans whole peeled tomatoes, crushed ½ cup corn, frozen ½ cup of kombu seaweed, diced finely, (optional) 4 bay leaves 2 Tbsp. each: oregano & chili pepper 1 tsp. each: coriander & black pepper, ground 1 each: red & yellow bell peppers, chopped 1 lemon sliced and ¼ cup parsley, to garnish

SERVING SIZE: 2 CUPS

DIRECTIONS 1. In a large stockpot, add vegetable stock over medium heat. Stir in

onions, leeks, carrots, celery, mushrooms, garlic, thyme, marjoram and healthy sauté for 5 minutes. Then add chickpeas, black beans, tomatoes, corn, kombu (if using), bay leaves, oregano, chili pepper, coriander, and ground black pepper. Simmer on medium for 15 minutes.

2. Just before serving, add red and yellow pepper. Garnish with lemon and parsley. Have some hot sauce on hand for those who like to spice it up!

Quick Tip: Make extra and freeze for those much needed nights you need a break. You can also toss all these ingredients in a crockpot for a quick version!

POWER FOODS 101

SERVES 4

1 large carrot, peeled & spiraled or cut into thin strips 1 large beet, peeled & spiraled or cut into thin strips (I used candy stripe beets if they are available, as they don’t bleed colour) 1 large yellow zucchini, peeled & spiraled or cut into thin strips 1 each: red, orange & yellow bell pepper, julienned

DIRECTIONS 1. Make “carrot noodles” by using a *mandoline with a blade for making very thin strips, a *spiralizer, or just using a very sharp knife to cut long thin spaghetti strips. Place in a large bowl. Repeat with beets and yellow zucchini. 2. Add lime juice, soy sauce, maple syrup, ginger, chili peppers, sea salt and pepper to a small bowl and whisk until well mixed. Season with salt and pepper. Drizzle on top of noodles and toss. Garnish with basil.

1 cup peas Thai Chili Dressing: ½ cup lime juice

*Tip: Spiralizers or mandolines can be ordered on Amazon or found in your local kitchen store. (For more see page 58)

very year, we host ski races at our home hill and chili is a feature dish to warm up anyone who has the chills. As the meat based versions are always available, I sneak this one in and everyone seems to love it not knowing it’s all veggies & beans! This one pot wonder is pure fuel for the body. It is bursting with lycopene rich flavours, protein galore and fibre bolstering beans and legumes. The secret ingredient, Kombu, helps to break down the raffinose in the beans. You can find this sea veggie at your Asian or health food store.

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THREE PEPPER THAI NOODLES

1 Tbsp. Thai basil, minced, to garnish

SERVING SIZE: 2 CUPS

hili peppers can certainly spice it up! They can certainly health it up, too! 100 grams contain 240% of your *daily needs of vitamin C, which is needed for the synthesis of collagen. Collagen is one of the body’s main structural proteins for maintaining the structural integrity of blood vessels, skin, organ and bones. The capsaicin, which gives the chili their strong spicy character, also has anti-bacterial and anti-cancer effects. Chili can spice up any meal and get those hot flames sizzling!

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30+ mins

WARRIOR BOWL

- POWER FOOD: GARLIC INGREDIENTS

SERVES 4

DIRECTIONS

Garlic Kiss Chickpeas: 1-15 oz. can chickpeas, drained & rinsed 2 Tbsp. lemon juice 2 Tbsp. extra virgin olive oil (EVOO) 1 clove of garlic, finely minced 1 tsp. maple syrup, pure (grade B) pinch of sea salt & pepper Combine all the ingredients in a medium bowl and toss well to coat. Let the chickpeas marinate for at least 1 hour. Garlic Tahini Sauce: ¼ cup tahini, raw ½ cup lemon juice ½ cup water, filtered 2 Tbsp. tamari, raw (low sodium & gluten-free) 1 Tbsp. maple syrup, pure (grade B) 3 cloves of garlic, finely minced 1 Tbsp. ginger, minced ½ bunch parsley, finely minced In a medium size bowl, mix the tahini, lemon juice, water, tamari and maple syrup until well blended. Add the garlic, ginger and parsley and fold into the tahini mixture. Set aside. Quinoa/Rice: 1½ cups vegetable stock (low sodium & gluten-free), divided ½ cup quinoa or rice, rinsed well “Goddess Greens”: 1 cup kale, stems removed, finely sliced and gently massaged 1 cup each: Napa cabbage, red cabbage, Brussels sprouts, all finely sliced 2 avocados, cut in half, pit removed and brushed with EVOO 1 carrot, grated (or twirled using a spiral cutter), to garnish 1 beet, grated (or twirled using a spiral cutter), to garnish Recipe courtesy of: Pure Kitchen, www.purekitchenottawa.com

SERVING SIZE: ½ CUP

1. Place 1 cup of the vegetable stock in a stockpot and bring to a boil. Add the quinoa or rice, cover with a lid and turn to low. Allow to cook for about 15-20 minutes or until the liquid has been absorbed and the grains are cooked. 2. Heat ¼ cup of the remaining vegetable stock in a pan on medium-high heat. Add the Garlic Kiss Chickpeas and warm thoroughly until golden brown. 3. In a separate pan, on medium-high, toss in the “Goddess Greens” (kale, Napa cabbage, red cabbage & Brussels sprouts), ¼ cup of the remaining vegetable stock and healthy sauté for 1-2 minutes (or if you prefer, leave the “Goddess Greens” raw). 4. Place the avocado on an open grill, BBQ, or under the broiler for about 2-5 minutes, until the avocado is lightly browned. 5. Divide the quinoa/rice between 4 bowls and top each with a generous portion of garlic tahini sauce. Divide the chickpeas between the 4 bowls, covering one half of the grain. Add a half of an avocado to each bowl. Place the “Goddess Greens” on the other half of the grains. Top with more garlic tahini sauce. Place the carrot and beet on top to garnish. Nutritional Facts: Calories 492.1 | Total Fat 25.9 g | Saturated Fat 3.4 g | Polyunsaturated Fat 5.8 g | Monounsaturated Fat 13.3 g | Cholesterol 0 mg | Sodium 489.7 mg | Potassium 997 mg | Total Carbohydrate 49.3 g | Dietary Fibre 15.8 g | Natural Sugar 10 g | Protein 13.5 g | *Vitamin C 146% |*Vitamin A 77.4% | *Manganese 67.7%

POWER FOODS 101

STRESS ING! CALM

INGREDIENTS

SERVES 4

1 cup mushrooms, trimmed & sliced ¼ cup vegetable stock (low sodium & gluten-free) 2 cloves, garlic 2 cups water, filtered 2 cups baby spinach 2 cups *brown rice, cooked (see page 244 for Dr. Barnard’s Brown Rice or *Cooks Note for a quick method) ½ cup each: carrots, zucchini, red cabbage, sugar snap peas, **beets, all julienned ½ cup sprouts of choice 4 tsp. sesame oil, cold pressed, to drizzle ¼ cup coconut aminos or soy sauce, raw (low sodium & gluten-free)

30 mins

ZEN BUDDHA BOWL

- POWER FOOD: SPROUTS DIRECTIONS

1. Preheat oven to 350ºF. 2. Place mushrooms on a parchment lined baking sheet and drizzle with vegetable stock and garlic. Bake for 5-10 minutes or until aromatic. Set aside. You can skip this step to enjoy your mushrooms raw. 3. In a medium sized pot, add water and bring to a boil on medium-high heat. Turn heat off and add spinach for 30 seconds to blanch. Strain and squeeze out excess water. Set aside. 4. Add rice to each bowl then top with mushrooms, spinach, carrots, zucchini, cabbage, peas, beets and sprouts. Drizzle with a touch of sesame oil and coconut aminos. Enjoy while finding your Zen :) Feel free to switch up the grain, e.g. quinoa, millet, or for a grain free option, cauliflower rice! (Just put cauliflower in a food processor and pulse until you get rice!) *Cook’s Note: Quick Cook Brown Rice: Soak 1 cup brown rice overnight in water and 1 Tbsp. lemon juice. Drain & rinse then add to 2 cups boiling water in a medium stockpot on medium-high heat. Cover; reduce heat to low and let simmer on low for an additional 15 minutes. Turn heat off, fluff with a fork, cover, and let stand for 5 minutes. Quick Tips: Make double batches for the rest of the week by simply layering ingredients in the order given. Prepare recipe in Mason jars, so you can bring it to go!

SERVING SIZE: 1 BOWL

**Health Buzz: Beets: For these beautiful, pink rainbow beets, choose Chioggia beets/Candy Stripe/Bull’s Eye, which you can find at your grocery store. So pretty!

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

he restaurant, Pure Kitchen, knows how to blend the delicious nature of foods with a Zen presence. This very popular bowl has been enjoyed by many: meeting friends for lunch, on their way home from work, and after a power yoga class. The garlic has a trifecta effect on health. One, it helps to support immunity; two, it strengthens your heart, and three, it keeps those around you wanting a “Garlic Kiss”! Blended with just the right touch of veggies and chickpeas, this wonder dish is sure to bring out the Warrior in you!

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dr. joël

uddhist monks are known for their calm and balanced spirit. When life feels rushed, take time to enjoy one of nature’s bountiful Buddha Bowls. I recommend taking a few minutes to meditate before every meal to promote your body’s release of digestive enzymes, promoting optimal absorption of all those great nutrients! Add sprouts to boost those digestive powers even more! Buddhists are also known to eat their meals in quiet reflection…so relax and find your Zen. The great news is Buddha bowls can be made with whatever’s in your fridge! I often enjoy this one when traveling. I make a production line, making one to-go then leaving the rest for Mikey (my hubby) and the kids with a nice note! (P.S. for the kids’ version, I keep it simple: just cucumbers, carrots and snow peas. POWER FOODS 101

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PART III THE RECIPES

8. FRIDAY FAMILY NIGHT photo: shutterstock, design: evergreenalauddin@gmail.com

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37 mins

CAULIFLOWER PIZZA

- POWER FOOD: CAULIFLOWER INGREDIENTS

3 cups cauliflower florets, coarsely chopped (1 small head or ½ large head) ¾ cup almond flour 1 garlic clove, minced ¼ tsp. each: basil & oregano, dried sea salt & pepper to taste Nutritional Facts: Calories 259 | Total Fat 19.3 g | Saturated Fat 0.9 g | Monounsaturated Fat 0.4 g | Polyunsaturated Fat 0.5 g | Cholesterol 0 mg Sodium 89.5 mg | Potassium 98 mg | Total Carbohydrate 19 g | Natural Sugar 5.7 g | Dietary Fibre 9.4 g | Protein 9.1 g *Vitamin C 67.5% | *Vitamin E 32.4% | *Magnesium 47.8% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SERVING SIZE: 2 SLICES

DIRECTIONS

1. Preheat oven to 400°F. 2. Wash cauliflower and place in a food processor or blender in several batches. Process on pulse until it is a rice-like texture. Place in a steam basket or colander over boiling water for 2-3 minutes. Place the cauliflower on a thin kitchen towel or cheese cloth to squeeze as much water out of the cauliflower as possible. Once you think you are done, squeeze a few times more (this is the most important step to get a crispy crust). 3. Add cauliflower, almond flour, chia eggs, garlic, basil, oregano, sea salt and pepper to a large bowl. Mix to form the dough into a ball. Spread dough evenly onto a parchment lined baking sheet or pizza stone to about ½ inch thickness and bake for 15-20 minutes or until the edges are brown. Remove from oven, add your pizza toppings, and cook for about 5-10 more minutes. Topping Ideas: Roasted Tomato & Arugula: Place a sliced tomato on a parchment lined baking sheet, drizzle with melted extra virgin coconut oil (EVCO), and sprinkle with sea salt & pepper to taste. Bake for 10-15 minutes or until softened. In the meantime, make a DIY pesto by adding ½ cup vegetable stock, ½ cup lemon juice, 1 cup fresh herbs, 2 garlic cloves and blend away! Now you are ready to rock! Add pesto, roasted tomatoes, arugula, olives, cauliflower florets and some sliced onions and voila! Other topping ideas: asparagus, olives, caramelized onions, figs, roasted red peppers, spinach, pumpkin seeds, hemp seeds and the list goes on! Recipe courtesy of: Dr. Ben Lerner, www.maximizedliving.com, adapted by Dr. Joël

his pizza is what Dr. Ben Lerner eats to power up his days! This helps keep his energy high for writing his two NY Times bestselling books, his work on the Wellness Advisory Council for USA Wrestling, his company Maximized Living, and his triathlons! This amazing veggie pizza crust gives you a burst of detoxing cruciferous cauliflower power! In addition, it contains, indole-3-carbinol (I3C), which is an anti-inflammatory compound that can actually operate at the genetic level, and by doing so, prevent the initiation of inflammatory responses at a very early stage. It’s also rich in vitamin C and vitamin E for more antioxidant energy. Easy to make and a brilliant go-to for lunch the next day! All the more reason to love cauliflower!

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30 mins

EARTH BURGERS - POWER FOOD: LOVE INGREDIENTS

SERVES 6

¼ cup vegetable stock (low sodium & gluten-free)

SERVES 4

3 “chia eggs” ( 3 Tbsp. chia seeds and ½ cup water, mix and let stand for 5 minutes to thicken)

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

photo: mitchlenet.com, design: cuativmedia.com

dr. joël

1 small onion, minced ½-15 oz. can chickpeas, rinsed & drained 1 cup each: oat flakes (gluten-free) & cracker crumbs (gluten & dairy-free) 1½ cup carrots, grated ¼ cup parsley, minced 1 3 / cup each: pumpkin & sunflower seeds, raw, (soaked overnight)

4 “chia eggs” ( 4 Tbsp. chia seeds & ¾ cup water, mix & let stand 5 minutes to thicken) 3 Tbsp. mustard, stone ground 2 cloves garlic, minced 2 Tbsp. soy sauce, raw (low sodium & gluten-free) 1 tsp. of each: thyme & oregano

DIRECTIONS 1. Preheat oven to 350ºF. Add stock and onion to a large skillet and healthy sauté for 1-2 minutes or until onions are slightly soft. Mix together in a large bowl ½ the can of chickpeas, oats,cracker crumbs, carrots, parsley, pumpkin seeds, sunflower seeds, “chia eggs”, mustard, garlic, soy sauce, thyme, oregano, sea salt and pepper to taste. Add more cracker crumbs or a touch of water if mixture is too wet or dry. Shape into 12 medium patties, using a ½ cup measuring cup (or 6 large ~ 1 cup each). (Note: if dough is too sticky, you can refrigerate for an hour before shaping). 2. Place on a parchment lined baking sheet. Bake for 25 minutes, or until golden brown, flipping over halfway through. 3. Lay out wraps and topping ingredients and let your family or guests get assembling, then sitting back and relaxing to their own creations!

sea salt & pepper to taste Wrap & Toppings: 1-2 heads of Boston lettuce, washed and leaves separated. 1 Minute Sriracha Sauce (make by adding 1 chopped red bell pepper, 1 tsp.+ chili pepper and 1 Tbsp. of apple cider vinegar (ACV) to a blender, blend away and voila!), sliced mango, red onion slivers, sprouts of choice and whatever your heart desires! Including a dose of love! SERVING SIZE: 2

Nutritional Facts: Calories 116.3 | Total Fat 1.5 g | Saturated Fat 0.1 g Monounsaturated Fat 0.4 g | Polyunsaturated Fat 0.6 g Cholesterol 0 mg | Sodium 139.6 mg | Potassium 183.8 mg Total Carbohydrate 22.2 g | Dietary Fibre 4.1 g Natural Sugar 1.4 g | Protein 4.2 g | *Vitamin A 56.4% *Vitamin C 12.8% | *Manganese 15.9% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

OVE… Lettuce, Onions, Veggies and Eggs - chia that is - spells LOVE! Get your heart pumping and your “Cuddle and Anti-Stress Hormone” oxytocin increased by putting a smile on your guests’ faces. On Friday nights, we like to serve buffet style where we prepare the key ingredient, in this case LOVE, and let everyone get creative with their own versions! Dining with family and friends helps release more of your happy hormone serotonin too, helping to kick cravings to the curb! Cheers! LOVE does make the earth go ‘round.

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15 mins

SUPER ! SIMPLE

dr. joël

photo: drjoel.ca, design: cuativemedia.com

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

15 mins

EGGPLANT NACHOS - POWER FOOD: AVOCADO INGREDIENTS

SERVES 4

4 mini eggplants (i.e. Indian eggplant) or other sliceable veggie i.e. zucchini, sliced about ¼ inch thick Nacho Toppings: 1-14 oz. can black beans, rinsed & drained 1 cup each: tomatoes, red onion & avocado, diced ½ cup Kalamata olives, pitted & sliced ½ cup vegan cheese (optional)

- POWER FOOD: PORTOBELLO MUSHROOMS DIRECTIONS 1. Preheat oven to 375°F. 2. Dry roast the eggplant by placing on a parchment lined baking sheet and bake for 10-12 minutes or until browned (dry roasting helps keep the eggplant from perspiring and becoming damp). 3. Place on a serving dish and top with your toppings of choice: black beans, tomatoes, onion, avocado, Kalamata olives, vegan cheese (if using) or use a pesto sauce (gluten & dairy-free). Garnish with a drizzle of EVCO, sprinkle of sea salt & pepper and cilantro. Serve with guac and salsa!

1 Tbsp. extra virgin coconut oil (EVCO), melted coarse sea salt & pepper to taste ¼ cup cilantro, minced to garnish

SERVING SIZE: 1 CUPS

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

ot the munchies? But want to keep it lean? Try these as your craving fix! Avocados, once given a bad rap for their higher fat content, are now the “Belle of the Ball” of healthy fats! Avocados are rich in plant sterols, which are compounds shown to lower blood pressure and the unfriendly form of cholesterol. A randomized trial, published in JAMA, found that increasing the diet in monounsaturated fats while reducing carbs resulted in lower blood pressure and lipid levels. Avocados are paired with this pretty purple veggie, eggplant, which, thanks to a phytonutrient called chlorogenic acid, is a potent antioxidant. Chlorogenic acid works to prevent the oxidation of “Bad” cholesterol LDL.

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IN THE RAW... PORTOBELLO PIZZAS WITH LIME CASHEW CREAM CHEESE

INGREDIENTS

SERVES 4

4 portobello mushrooms, brushed & stems removed ¼ cup each red & yellow bell peppers, red onions & tomatoes, minced 1 Minute Tomato Sauce: 1 tomato, rough chopped ¼ cup chia seeds, sprouted sea salt & pepper, to taste Lime Cashew Cream Cheese: 1 lime, juice of 1 cup cashews, raw (soaked overnight) 1 Tbsp. *nutritional yeast (optional) 1 Tbsp. basil leaves, fresh 1 tsp. lime zest sea salt & pepper to taste Basil Pesto: 1 lemon, juice of (Meyer lemon if available, they are sweeter) ¼ cup vegetable stock, (low sodium & gluten-free) ¼ cup each: basil & parsley leaves, packed ¼ cup of pine nuts SERVING SIZE: 1

DIRECTIONS 1. Place portobello mushroom caps on serving plate(s). 2. Mix peppers, onion, and tomatoes in a small bowl. Set aside. 3. To make 1 Minute Tomato Sauce, place tomatoes in a blender and blend until smooth. Add chia seeds, sea salt and pepper to taste. Set aside. 4. To make Lime Cashew Cream Cheese: add lime juice, cashews, *nutritional yeast, basil, and lime zest to a blender and blend until smooth, adding more water if needed. Season with sea salt and pepper and set aside. 5. To make Basil Pesto, place lemon juice, vegetable stock, basil, parsley and pine nuts in a blender and blend until smooth, adding more water if needed. Set aside. 6. Now you’re ready to get pizza-ing!! Using a spoon, add a dollop of tomato sauce, then cream cheese, next pesto and then pepper mixture. Repeat until all your pizzas are done! Enjoy! *Health Buzz: Nutritional Yeast: is a Power Food that is rich in B vitamins. It looks like “fish flakes” (as my kids call it) and adds a cheese-like flavour to your meals. You can find it at your health food store. Nutritional Facts: Calories 257 | Total Fat 10 g | Saturated Fat 1.9 g | Monounsaturated Fat 0.8 g Polyunsaturated Fat 1.7 g | Cholesterol 0 mg | Sodium 30.2 mg| Potassium 54 mg | Total Carbohydrate 18.6 g | Natural Sugar 0 g| Dietary Fibre 4.1 g | Protein 5.7 g | *Calcium 23% | *Magnesium 19% | *Manganese 17% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

ant a beauty tip? Consider giving your oven a rest. Research shows that eating raw foods can help reduce inflammation and increase longevity. Supermodel Carol Alt eats raw foods and look at her, over 50!! Other stars, who also eat raw, include Donna Karen, Demi Moore and Alicia Silverstone. When eating raw or light, think portobello mushrooms as a free food with only 35 calories per cup and a high nutrient density! They are a nutritional favourite, thanks to the B vitamins for your metabolism and minerals like potassium for relaxed muscles, selenium for your DNA, copper for immunity, and phosphorus for strong bones.

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mins

- POWER FOOD: LENTILS INGREDIENTS

LENTIL WALNUT LOAF SERVES 4

1 cup lentils, (soaked overnight) uncooked (or 2 cups of canned lentils, rinsed & drained) 3 “chia eggs” ( 3 Tbsp. chia seeds and ½ cup water, mix and let stand for 5 minutes to thicken) ¼ cup vegetable stock ( low sodium & gluten-free) 3 garlic cloves, minced 1 medium sweet onion, diced 1 cup celery 1 cup sweet potato, grated 1/3 cup mushrooms, diced 1/3 cup apple, grated sea salt & pepper, to taste ½ cup quinoa flour (or other gluten-free flour) ¾ cup cracker crumbs (gluten & dairy-free) 1 cup walnuts, (soaked overnight), finely chopped 2 tsp. fresh thyme (or 3/4 tsp. dried thyme) pinch of paprika and nutmeg Maple Apple Glaze: 1 tomato, rough chopped 2 Tbsp. maple syrup, pure (grade B) 2 Tbsp. apple sauce ,unsweetened 2 Tbsp. apple cider vinegar (ACV) pinch of cinnamon SERVING SIZE: 3 SLICES

DIRECTIONS 1. Preheat oven to 350ºF. Rinse and strain lentils. Bring 3 cups of water to a boil in a medium sized stockpot. Reduce heat to medium-low, add lentils and simmer, uncovered, for at least 4045 minutes, or until very soft. Stir frequently & add touch of water if needed. Mash lentils slightly with a spoon when ready. 2. Make a vegetable mixture by adding vegetable stock to a large sauce pan on medium-high heat and “healthy sauté” garlic, onion, celery, sweet potato, mushrooms and apple for 3-4 minutes. Season with sea salt & pepper to taste. 3. Place lentils, “chia eggs”, vegetable mixture, quinoa flour, cracker crumbs, walnuts, thyme, paprika and nutmeg in a large mixing bowl, mixing well. Line a loaf pan with parchment paper. Press mixture firmly into pan. 4. Place tomato, maple syrup, apple sauce, ACV and cinnamon in a small blender. Blend until smooth. Spread half on top of loaf. Reserve the rest for a dipping sauce. Bake for 40-50 minutes, uncovered, until edges are lightly brown. Cool for 10 minutes, slice and enjoy! Nutritional Facts: Calories 436 | Total Fat 21.7 g | Saturated Fat 1.9 g | Monounsaturated Fat 2.7 g Polyunsaturated Fat 14.4 g | Cholesterol 0 mg | Sodium 236.6.7 mg | Potassium 685.2 mg | Total Carbohydrate 53.5 g | Natural Sugar 16.8 g | Dietary Fibre 10.7 g Protein 14.3 g | *Manganese 102% | *Vitamin A 80.2% | *Copper 35.4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

twist on the traditional favourite: meat loaf. This version is a leaner choice jam packed with veggies that power your body and your brain. Lentils contain the mineral manganese, which is a cofactor that helps use our carbs, fats and proteins to produce energy. Even you most finicky diners with love this one!

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photo: mitchlenet.com, design: cuativemedia.com

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30 mins

ROCK’N RAW ZUCCHINI LASAGNA - POWER FOOD: MACADAMIA NUTS INGREDIENTS

SERVES 2

2 large zucchini, sliced lengthwise very thinly using a mandoline or cheese slicer, cut into 4 inch lengths ½ tsp. sea salt 2 tomatoes, sliced thinly Macadamia Lime Cream Cheese: 2 cups macadamia nuts or almonds, raw (soaked overnight) 1 lime, juice of ½ cup+ water 2 cloves garlic 1 Tbsp. *nutritional yeast (optional) sea salt to taste Basil Pesto: ¼ cup vegetable stock (low sodium & gluten-free) ¼ cup lemon juice 2 cup each: spinach & basil, packed ½ cup pine nuts, raw (soaked overnight) 2 cloves, garlic Sundried Tomato & Smoked Paprika Sauce: 4 tomatoes, rough chopped 4 sundried tomatoes, rough chopped 1 date, pitted 1 tsp. each: basil & oregano, fresh ¼ tsp. smoked paprika sea salt & pepper to taste Garnish: ¼ cup each: cherry tomatoes red & yellow, halved 4 sprigs basil SERVING SIZE: 1 LASAGNA

DIRECTIONS 1. Place zucchini ribbons in a bowl with sea salt, let sit for 5-10 minutes to soften and get the moisture to “sweat” out of the zucchini, and then pat dry. Set aside. 2. Make dressings, beginning with macadamia cheese by placing macadamia nuts, lime juice, water, garlic, nutritional yeast (if using) and sea salt in a blender. Blend until smooth, adding more water if needed. Set aside. 3. Next, add vegetable stock, lemon juice, spinach, basil, pine nuts and garlic in a blender. Blend until smooth and set aside. 4. Lastly, add tomatoes, sundried tomatoes, date, basil, oregano, smoked paprika, sea salt and pepper to a blender. Blend until smooth. Set aside. 5. Now you are ready to layer. Place 3 strips of zucchini, overlapping edges a little. Then spread a layer of the cream cheese, 2 tomato slices, a layer of the pesto and continue to repeat until you have four layers of zucchini and 3 layers of tomatoes. Top sundried tomato & smoked paprika sauce, tomatoes and basil to garnish. Enjoy! *Health Buzz: Nutritional Yeast is a Power Food that is rich in B vitamins. It looks like “fish flakes” (as my kids call it) and adds a cheese-like flavour to your meals. You can find it at your health food store. References: 1. http://www.academia.edu/5480726/Nuts_about_nuts_a_study_on_the_quality_ of_fat, retrieved 2015 2. García-Lorda,P.Rangil,M. & Salas-Salvadó,J. “Nut consumption, body weight and insulin resistance.” European Journal of Clinical Nutrition 57 (2003): Suppl 1, S8 –S11. Nutritional Facts (with toppings): Calories 398.7 | Total Fat 28.1 g | Saturated Fat 4.0 g | Monounsaturated Fat 10.6 g | Polyunsaturated Fat 10.7 g | Cholesterol 0 g | Sodium 60.1 mg | Potassium 525.6 g | Total Carbohydrate 17.2 g | Natural Sugar 8.2 g | Dietary Fibre 6.2 g | Protein 7.5 g *Vitamin A 42.3% | *Vitamin C 41.6% | *Manganese 16% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

asagna never had it so good. This recipe features 3 great sauces that you can make extra of and use in any of your other favourite recipes as a dip, spread, or topper. Macadamia nuts are a rich source of protein, vitamin A, B vitamins and iron. Don’t be afraid of macadamia’s fat content as it rich in the good kind of fats, monounsaturated fats which promote weight loss.1,2 Macadamia nuts are also rich in palmitoleic acid, and omega 7-fatty oil. These both provide the building blocks for enzymes, help control the burning of fat and reduce your appetite.

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30 mins

- POWER FOOD: CAULIFLOWER INGREDIENTS

SERVES 4

Cauliflower Coating: 1 Tbsp. extra virgin olive oil (EVOO) (in a spray bottle) 1 cup almond milk, unsweetened ¾ cup quinoa flour or (other flour of choice) sea salt and pepper, freshly ground to taste Cauliflower Wings: 1 head cauliflower (6½ cups), cut into bite sized pieces Buffalo Sauce: ¾ cup hot sauce ¼ cup extra virgin coconut oil (EVCO), melted 2 tsp. garlic, minced 2 Tbsp. dry mustard sea salt & pepper freshly ground to taste

SPICY ZIPPY BUFFALO CAULIFLOWER BITES

SERVING SIZE: 1CUP

1. Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with EVOO. 2. Combine the almond milk, quinoa flour, sea salt and pepper in a bowl and stir until well combined. 3. Coat the cauliflower pieces with the flour mixture and place on the baking sheet in a single layer; bake for 10 minutes. Turn and bake another 10 minutes until lightly browned and crispy. 4. While the cauliflower is baking, combine the hot sauce, EVCO, garlic, mustard, sea salt and pepper in a small bowl. 5. Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5-10 minutes. In the meantime mix yogurt, cucumber, lemon juice and garlic together in a small bowl. Set aside. Serve cauliflower bites with a side of carrots, celery sticks and dipping sauce.

ot a craving for gooey spicy Buffalo wings but not too delighted with all the processed versions? Try these plant slanted spicy buffalo cauliflower bites! Cauliflower helps the body detoxify and keeps you glowing from the inside out! Who knew you could have your wings and eat them too?

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TARRAGON MUSHROOM TOURTIÈRE

30 mins

- POWER FOOD: TARRAGON INGREDIENTS

DIRECTIONS

Side Dish: 2-3 carrots, cut into 3 inch sticks 2-3 celery stalks, cut into 3 inch sticks Side Dipping Sauce: ½ cup coconut yogurt, unsweetened (gluten & dairy-free) ¼ cup cucumber, cut into thin slivers ½ lemon juice, freshly squeezed 1 Tbsp. garlic, crushed

dr. joël

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dr. joël

SERVES 8

4 Ingredient Awesome Almond Crust: 2 cups almond flour ¼ tsp. sea salt 2 Tbsp. extra virgin coconut oil (EVCO) 1 “chia egg” (1 Tbsp. chia seeds & 5 Tbsp. water, mix & set aside for 5 minutes to thicken) Beet Cranberry Sauce: 1 cup water 1 cup cranberries, frozen 1 small beet, peeled & minced 2 Tbsp. chia seeds 1 tsp. maple syrup, pure (grade B) Tarragon Mushroom Filling: ¼ cup vegetable stock (low sodium & gluten-free) 1 cups of each: onions & leeks, trimmed & minced 2 cups mushrooms, trimmed & sliced 4 cloves garlic, minced 1-19 oz. can chickpeas, rinsed, drained & slightly mashed 2 Tbsp. Dijon mustard 2 Tbsp. tarragon leaves, fresh, minced ½ tsp. each: cinnamon, nutmeg & cloves, ground sea salt & pepper to taste ¼ cup almonds, slivered to garnish 8 sprigs tarragon, to garnish SERVING SIZE: 1 SLICE

DIRECTIONS 1. Preheat oven to 350ºF and place rack on the bottom position. 2. To make crust: Place flour and salt in a food processor and pulse briefly. Add EVCO and “chia egg”. Pulse until mixture forms a ball. Press dough into a 9-inch pie plate, reserving some to roll for shapes. Using cookie cutters cut shapes and place on a parchment lined baking sheet. Bake both shapes and tourtière for 8-12 minutes or until golden brown. Remove from oven. Set aside. P.S. This crust can be used for other recipes including pies, quiches etc.!! 3. To prepare sauce: In the meantime, place water in a small stockpot and bring to a boil on medium-high heat. Add cranberries, beets, maple syrup and chia seeds. Lower temperature to lowmedium and let simmer for 3-4 minutes. Set aside 4. To prepare filling: Add vegetable stock, onions and leeks to a large stockpot on medium-high heat. Healthy sauté for 1-2 minutes, then add mushrooms, garlic, chickpeas, mustard, tarragon, cinnamon, nutmeg, cloves, sea salt and pepper, to taste, stirring for an additional 2-3 minutes to infuse all flavours. Just before serving, with a slotted spoon, add mushroom mixture to crust and return to oven for 10-15 minutes or until all is warmed (add the filling just before serving as almond crust absorbs liquid for best results). Serve with sauce, garnish with almond slivers and a few sprigs of tarragon. Super yummy!!! Nutritional Facts (with toppings): Calories 220 | Total Fat 1.5 g | Saturated Fat 0.2 g | Monounsaturated fat 0.5 g | Polyunsaturated Fat 0 g | Cholesterol 0 mg | Sodium 44 mg | Potassium 98.5 mg | Total Carbohydrate 20 g | Dietary Fibre 5.1 g | Natural Sugar 20.6 g | Protein 7 g *Vitamin E 27.1% | *Vitamin C 52% | * Vitamin A 50% | *Iron 14% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

his lighter version of a classic has an open crust for half the pastry, and guess what it’s made of? Almonds, which make our Paleo friends happy. The mushroom chickpea filling is oh so delicious and partnered with the antioxidant powers of tarragon. Fresh tarragon has one of the highest antioxidant values of all of all the common herbs with an ORAC (Oxygen Radical Absorbance Capacity) of 15542 TE (trolex equivalents) per 100 g...science lingo for alot! This helps to reduce inflammation keeping you young, not only at heart, but in body too!

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9. VEGGIE POWER dr. joël

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29 mins

GET THE BEET BACK STACKS

- POWER FOOD: KALE INGREDIENTS

SERVES 4

4 beets, peeled & sliced thinly Roasted Red Pepper Coulis: 2 red bell peppers, cut into quarters, stem & seeds removed ¼ cup vegetable stock, (low sodium & gluten-free) 1 sweet potato, peeled and rough chopped Kale Pesto: ½ cup vegetable stock (low sodium & gluten-free) 1 cup each: parsley & kale leaves (stems removed) well packed 1 cup pumpkin seeds, raw (soaked overnight) 2 cloves garlic ½ lemon, juice of 2 Tbsp. lemon zest 8 sprout or mint sprigs to garnish Reference: 1. Am J Clin Nutr September 2004 vol. 80 no. 3 539-549

DIRECTIONS 1. Preheat oven to 375°F. Place sliced beets on a parchment paper lined baking sheet. Place peppers on a separate parchment lined baking sheet. Drizzle both beets and peppers with vegetable stock and bake for 10-15 minutes until tender but still slightly crisp. Set aside. 2. Boil sweet potato in a small saucepan on medium-high heat for 3-4 minutes or until fork tender. Drain and place in a blender. Add roasted peppers and blend until a smooth, thick coulis forms. Set aside. 3. To make pesto, add vegetable stock, parsley, kale, pumpkin seeds, garlic, lemon juice and lemon zest to a blender. Blend until smooth. 4. Now you are ready to make your stacks. For each stack, dollop a heaping tablespoon of red pepper coulis then add a beet, dollop of pesto, beet, pesto, beet and then a small dollop of pepper coulis with a sprout or mint sprig to garnish. Repeat to make a total of 8 stacks. Relax, get your Zen and enjoy! Health Buzz: For a raw version, simply skip the roasting step, ensuring the beets are sliced very thinly (using a mandoline if available). Now it is true that beets are higher in the glycemic index, but they are a whole food, so including them a few times a week works for most people. Quick Tip: You can use ready-made squash soup instead of making the red pepper coulis and ready-made pesto that is gluten & dairy-free! Nutritional Facts (with toppings): Calories 365 | Total Fat 30.2 g | Saturated Fat 4.4 g | Monounsaturated Fat 20.6 g | Polyunsaturated Fat 4.9 g | Cholesterol 0 mg | Sodium 141.7 mg | Potassium 764.1 mg | Total Carbohydrate 20.3 g | Dietary Fibre 7.1 g | Natural Sugar 4.9 g | Protein 4.9 g | *Vitamin C 436.9% | *Vitamin A 255.5% | *Folate 37.2%

SERVING SIZE: 2 STACKS

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

hese beauties are a perfect example of how to make food taste great, look great, and be great for you! Kale is a super green, rich in iron, calcium and protein. It tastes wonderful in soups, salads and, yes, even as a pesto! Beets are a unique source of betaine, a phytonutrient that helps protect the body from environmental stress. It’s also known to help fight inflammation by reducing inflammatory markers like C reactive protein. 1

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photo: Laura Kratt, design: cuativemedia.com

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

WHAT ATT THE KR S TO EAT FAMILY R UP POWE YS! A THEIR D

15 mins

KALE’N APPLES WITH HONEY MUSTARD DRIZZLE - POWER FOOD: KALE INGREDIENTS

SERVES 4

¼ cup vegetable stock (low sodium & gluten-free) *1-1½ pounds kale, ribs removed, coarsely chopped ½ cup water, filtered 2 Granny Smith apples, cored & sliced (skin on) 2 Tbsp. apple cider vinegar (ACV) 4 tsp. whole grain mustard 2 tsp. maple syrup, pure (grade B) sea salt & pepper to taste, freshly ground 4 sprigs of parsley, to garnish Nutritional Facts: Calories 107 | Total Fat 2 g | Saturated Fat 0.8 g | Polyunsaturated Fat 0.1 g | Monounsaturated Fat 0.1g | Cholesterol 0 mg | Sodium 55 mg | Potassium 190 mg | Total Carbohydrate 18 g | Dietary Fibre 3 g | Natural Sugar 4 g | Protein 2 g | *Vitamin A 46% | *Manganese 34% | *Magnesium 12% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SERVING SIZE: 1 CUP

DIRECTIONS 1. Heat vegetable stock and kale in a large stockpot over medium heat and toss kale with two large spoons until it is slightly wilted, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and continue to cook, stirring periodically, until the kale is tender, 2-3 minutes more. 2. Meanwhile, whisk apple cider vinegar (ACV), mustard, maple syrup, sea salt and pepper to taste in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes. To serve, using a can opener, remove the top and bottom of a 15 oz. can of beans, set the beans aside to use for another recipe, rinse and wash the can well. Then place the empty can on top of a serving plate, stack ingredients and using a glass that fits through the can, push on the top of the stack, while at the same time, removing the can carefully and voila! You have a beautiful stack! Or just serve as-is. *Cook’s Tip: A 1 to 1½-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for this recipe, remove the tough ribs, chop or tear the kale as directed, then wash it—allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking. Recipe courtesy of Laura Kratt, Food Stylist, Photographer and Mother of a Super Star Soccer Player and a Super Star Actor following his Dad’s (Martin Kratt of Zoboomafoo and The Wild Kratts) lead!!!

art apples, grainy mustard, cider vinegar and a touch of maple syrup add sweet-and-sour flavour to sautéed kale! Kale is a wonder green with an alphabet of nutrients, such as vitamins A, B, C, protein, zinc!!! .You can bet that adding more kale to your diet will help you stay more energized for your busy day!

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DR WHAT EATS A L MERCO ER UP W TO PO YS! HIS DA

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RAW PROBIOTIC SAUERKRAUT

- POWER FOOD: CABBAGE INGREDIENTS

SERVES 32

1 medium green cabbage, thinly sliced (except the outer leaves, setting these aside) 2 carrots, grated 1 Tbsp. grated fresh ginger *starter culture (or 3 Tbsp. sea salt) 4 cups celery juice (or water, filtered)

SERVING SIZE: ¼ CUP

DIRECTIONS

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

photo: shutterstock.com, design: cuativemedia.com

dr. joël

30 mins

- POWER FOOD: AVOCADO INGREDIENTS

1. Mix the cabbage, carrots and ginger into a large bowl. Mix the starter culture in the celery juice, making sure it’s completely dissolved. Pour over the vegetables. 2. Place the combined vegetables with juice in glass jars, using a masher to mash the vegetables down. This helps release more juices in your sauerkraut and eliminate any air pockets. Place the remaining cabbage leaves on top of the sauerkraut and tuck down the sides. Cover the jar with the lid loosely (the fermentation process produces carbon dioxide, which will expand the jar). 3. Place the jars in a cooler area away from sunlight for 5 to 7 days. On the seventh day, transfer the sauerkraut to the refrigerator.

12 baby potatoes (skin on)

*Health Buzz: Starter Culture: A starter culture is made of microbes that promote fermentation. You can find these online or at your health food store. Don’t have any around? Not to worry: you can also use sea salt!

¼ cup chives , (or herbs of choice) minced, to garnish

¼ cup vegetable stock (low sodium & gluten-free) 2 Tbsp. rosemary, fresh coarse sea salt & pepper to taste Avocado Pesto Drizzle: ¾ cup vegetable stock (low sodium & gluten-free ¼ cup cashews, raw (soaked overnight) ½ cup each: fresh basil & spinach, tightly packed 1 avocado, pitted, peeled & quartered 2 Tbsp. apple cider vinegar (ACV) ½ tsp. stone ground mustard 2 cloves garlic

pinch of coarse sea salt, to finish

Recipe courtesy of Dr. Mercola, a New York Times bestselling author. For more helpful articles & newsletter, please visit Mercola.com

SERVING SIZE: 3

hat Does Dr. Mercola, a NY Times bestselling Author and Health Expert, eat to power up his days? Dr. Mercola knows a thing or two about your digestive health and immunity. Did you know that one of the best ways to optimize “good bacteria” in your digestive system is to add fermented foods like sauerkraut, kimchi, miso, tempeh and kefir to your wholesome diet? Research shows that the high levels of glucosinolate found in sauerkraut may also help protect our DNA from cancer, especially in those who eat at least three servings per week. Feel free to customize your sauerkraut recipe by adding your own favourite veggies!

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SERVES 4

Smashed Potatoes:

ROSEMARY’N GARLIC SMASHED POTATOES DIRECTIONS 1. Preheat oven to 375°F. 2. Boil potatoes in large stockpot on medium heat for 5-6 minutes or until fork tender. Drain, rinse, and cool for 5 minutes. 3. Place potatoes on a parchment lined baking sheet and drizzle with vegetable stock. Season with rosemary, coarse sea salt & pepper. Using a fork, smash the potato so it is flat (about ½ inch thick or to your preference). Roast for 10-15 minutes or until soft. 4. In the meantime, to make the avocado pesto drizzle, put vegetable stock, cashews, basil, spinach, avocado, ACV, mustard and garlic in a blender. Blend until smooth. 5. Remove from oven, drizzle with avocado pesto, and garnish with chives and a touch more coarse sea salt. Serve with a lean protein! Variations: Sweet Potato Smash: Simply change to potatoes to sweet potatoes! Smoked Paprika: Replace mustard with smoked paprika. Nutritional Facts: Calories 174.1 | Total Fat 8.4 g | Saturated Fat 3.9 g | Polyunsaturated Fat 4.2 g| Monounsaturated Fat 4.9 g | Cholesterol 0 mg | Sodium 164.2 mg| Potassium 306.5 mg |Total Carbohydrate 14.5 g | Dietary Fibre 5.1 g | Natural Sugar 1.2 g | Protein 3.9 g | *Vitamin C 53.2% | *Folate 17.4% | *Vitamin B-6 15.0% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

n recent years, potatoes have been given a “bad rap” due to their higher glycemic index (GI). Potatoes, however, are a whole food and, although still higher on the GI, these little minis make it easier to have just a little. Paired with healthy, fat-rich avocados, this dynamic duo helps stabilize blood sugar. In addition, avocados contribute over 20 different nutrients to your diet and help increase the absorption of other fat soluble nutrients like vitamins A, D, E and K.

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dr. joël

SWEET POTATO FRIES WITH CHERRY MINT SALSA

30 mins

- POWER FOOD: CHERRIES SERVES 4

Smoked Paprika Sweet Potatoes: 4 small sweet potatoes, scrubbed & cut into wedges ¼ cup vegetable broth (low sodium & gluten-free) 1 tsp. each: smoked paprika & cumin, ground ¼ tsp. chili flakes (optional) coarse sea salt & pepper, to taste Cherry Mint Salsa: 1 cup cherries, de-stemmed, pitted & halved

DIRECTIONS 1. Preheat oven to 400ºF. 2. Place sweet potatoes on a parchment lined baking sheet and drizzle with vegetable broth, paprika, cumin, chili, sea salt and pepper. Bake for 15-20 minutes or until potatoes are fork tender. 3. Add cherries, onions, lime juice, mint and lime zest to a small bowl and mix well. 4. Place sweet potatoes on a serving plate, drizzle with coconut yogurt, and top with salsa. Enjoy!

½ cup onions, minced ¼ cup lime juice 1 Tbsp. mint, minced & a few sprigs, to garnish 1 tsp. lime zest ¼ cup coconut yogurt, unsweetened (gluten & dairy-free), to drizzle SERVING SIZE: 2

id you know? Not only do cherries taste great, but they can also help keep you trim and slim? Cherries are rich in fibre, which helps fill you up, so you eat less. A 2009 article published in “Nutrition Reviews” reported that fibre-rich diets enhance weight loss. Authors of this review suggest consuming 14 grams of dietary fibre for each 1,000 calories you eat. A cup of cherries without pits provides about 3 grams of fibre, giving you a head start in the right direction! But who can stop with just one cup?

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INGREDIENTS

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10. DIPPIDY DO! DR JOËL’S 6 CAN’T LIVE WITHOUT SAUCES dr. joël

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- POWER FOODS: OLIVES, AVOCADO, WALNUTS INGREDIENTS

SERVES 16

Mediterranean Sundried Tapenade: ½ cup each: sundried tomatoes, *roasted red bell peppers and olives ¼ cup+/- vegetable stock (low sodium & glutenfree) 4 cloves roasted garlic Avocado Butter: 1 avocado, pitted, peeled & rough chopped ½ cup lemon juice 1 tsp. lemon zest ¼ cup hemp seeds, sprouted ¼ cup hemp seeds ¼ cup tomatoes or red bell peppers, chopped (optional) sea salt & pepper, to taste Fig Butter: ½ cup figs, dried (or dates, pitted) ½ cup walnuts, raw (soaked overnight) ½ banana ½ inch ginger (optional)

SERVING SIZE: 1 TBSP.

DIRECTIONS 1. Add all ingredients to a blender or food processor and blend/ process until smooth. Refrigerate in a glass container for up to 3 days for optimal freshness. Can be used as a spread, made thinner for a salad dressing, or dip! *Quick Tips: Roasted Red Pepper: To roast, add a whole pepper to a roasting pan, drizzle with vegetable stock, and bake for 15 minutes at 350ºF. Place in a glass container to let it “sweat” for a while. When cooled, remove the peels and voila! Reference: 1. Danby, William, F., Acne, dairy and cancer. The The 5α-P link, Dermatoendocrinol. 2009 Jan-Feb; 1(1): 12–16., PMCID: PMC2715202 Nutritional Facts (Mediterranean Sundried Tapenade): Calories 37| Total Fat 4.5 g | Saturated Fat 0.7 g | Monounsaturated Fat 0.7 g | Polyunsaturated Fat 2.1 g | Cholesterol 0 mg | Sodium 167 mg | Potassium 199.9 | Total Carbohydrate 5.9 g | Natural Sugar 2.4 g | Dietary Fibre 1 g | Protein 0.5 g | *Vitamin C 5% | * Vitamin A 3.1% | *Manganese 0.4% Nutritional Facts (Avocado Butter): Nutritional Facts: Calories 51 | Total Fat 5.4 g | Saturated Fat 0. 5 g | Monounsaturated Fat 3.5 g | Polyunsaturated Fat 1.9 g | Cholesterol 0 mg | Sodium 114 mg | Potassium 189 mg | Total Carbohydrate 6.9 g | Natural Sugar 3.9 g | Dietary Fibre 1 g | Protein 0.9 g | *Folate 5% | *Vitamin E 3% | * Vitamin C 2.6%

POWER FOODS 101

-POWER FOODS: APPLE CIDER VINEGAR, DULSE, CHIVESINGREDIENTS

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SERVES 16

Skinny ACV Dressing: ¼ cup apple cider vinegar, raw (ACV) 2 Tbsp. lemon juice, freshly squeezed 1 Tbsp. Dijon mustard 6 drops stevia, liquid (or 1 Tbsp. maple syrup, pure (grade B)) ¼ tsp. garlic, minced Ginger Miso Dressing: ¼ cup each: water & apple cider vinegar (ACV), raw 2 Tbsp. dulse flakes (or other flaked seaweed, e.g. nori) 1 Tbsp. each: miso paste; soy sauce, raw (low sodium & gluten-free); sesame seeds 1 tsp. each: ginger & garlic, minced 1 date, pitted (or 6 drops stevia, liquid) Note: If you don’t have miso you can double the amount of soy sauce. Welcome to the Ranch Dressing: ½ cup each: tahini, raw and lemon juice ¼ cup+ almond milk, unsweetened 2 Tbsp. each: dill, basil & chives, fresh 2 garlic, cloves pepper, freshly ground, to taste

hat’s life without a little flavour? These butters or dips can be made and used to enhance any of the Power Food 101 recipes. I like to make a new one each week and then add them to my salad dressings, or dollop them on a piece of Nature’s Fix Crackers for a quick snack. Why shift away from butter? Research shows that butter and other dairy products, contain insulin-like growth factor (IGF-1), which is a growth hormone that promotes insulin in the body. This may increase the risk of weight gain, acne, breast and prostate cancer.1

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GET THE SKINNY...OIL FREE DRESSINGS

SERVING SIZE: 1 TBSP.

t en f r e

BUTTER ME UP!

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dr. joël

photo: shutterstock.com, design: cuativemedia.com

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

ir y f r e e

DIRECTIONS 1. Add all ingredients to a blender or food processor and blend/ process until smooth. Refrigerate in a glass container for up to 3 days for optimal freshness. Variation: Pesto Skinny ACV: Add 2 Tbsp. of your favourite herbs and ¼ cup of nuts or seeds OR add 2 tsp. of ready-made pesto (watching for the vegetable oils , GMO, gluten & dairy)

RESSINGS, DIPS, SAUCES & DRIZZLES are a wonderful way to colour and flavour your culinary world. I know, I certainly look forward to drizzling the Ginger Miso Dressing on a bowl of quinoa with veggies and love the creaminess of the Welcome To The Ranch Dressing on a fresh kale salad…I have even been known to dip my fingers to get every last drop. They can often make or break a meal…It’s that balance between yummy taste and health, including having too much caloric intake with low nutrient density coming from your dressing, dips, sauces and drizzles made from the wrong fats. So Dress, Dip & Drizzle away with these delights!

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11. DESSERTS HAVE YOUR CAKE & EAT IT TOO! dr. joël

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20 mins

KID VED! APPRO

DIY CAROB OR CHOCOLATE CHIPS - POWER FOOD: CAROB OR CHOCOLATE INGREDIENTS ½ cup carob or cacao powder 1½ tsp. cinnamon ½ cup extra virgin coconut oil (EVCO) 1 tsp. vanilla extract, pure 1¼ Tbsp. maple syrup, pure (grade B)

SERVES 6

DIRECTIONS 1. Line a baking sheet with parchment paper. 2. Sift carob/cacao and cinnamon into a small bowl. Set aside. 3. Add EVCO to a small saucepan over very low heat, whisk in vanilla extract and maple syrup. Remove from stove as soon as EVCO is melted (if over-stirred, the mixture will begin to get lumpy and the oil will separate leaving a big clump). 4. QUICKLY stir in carob/cacao mixture and spread IMMEDIATELY onto the parchment paper lined baking sheet, working with it while it is easily spreadable, before it cools. Place in the freezer for 15 minutes to set. Remove and place on a cutting board. Using a sharp knife, cut into tiny chip pieces. Use in any recipe or place in a glass jar and freeze until needed. Nutritional Facts: Calories 267 | Total Fat 18.2 g | Saturated Fat 15.7 g | Polyunsaturated Fat 0.3 g | Monounsaturated Fat 1.1 g | Cholesterol 0 mg | Sodium 0 mg | Potassium 133.3 mg | Carbohydrate 16 g | Dietary Fibre 0 g | Natural Sugar 10.7 g | Protein 0 g | *Vitamin E 0.3%

SERVING SIZE: ¼ CUP

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

fter searching for a minimally processed, dairy, gluten, sugar and soy-free carob or chocolate chip (in other words one that anyone with typical allergies could use), I decided to bring you a simple DIY recipe. I found that the vegan ones have melted barley and the gluten-free chips commonly have dairy. So here you are! One of the best DIY projects that you can complete and enjoy in just 20 minutes!

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dr. joël

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dr. joël

25 mins+

ANCIENT GRAIN APPLE’N CINNAMON PARFAIT

- POWER FOODS: TEFF, AMARANTH & QUINOA INGREDIENTS Ancient Grains:

SERVES 8

1½ cup water, filtered 1 /3 cup of each: quinoa, teff, and amaranth (or use a full cup of any one) (soaked overnight)

1½ tsp. cinnamon Granola Crisp: ¼ cup teff flour (or other gluten-free flour) ¼ cup rolled oats (gluten-free) ¼ cup apples, dried, minced ¼ cup walnuts, raw (soaked overnight) ¼ cup maple syrup, pure (grade B) 2 Tbsp. extra virgin coconut oil (EVCO) 1 Tsp. cinnamon 2 cups coconut yogurt, unsweetened (gluten & dairy-free) SERVING SIZE: 1

DIRECTIONS 1. Preheat oven to 350ºF. 2. Bring water, quinoa, teff and amaranth to a boil in a medium stockpot on medium-high heat. Cover, reduce heat to low and let simmer for 10 minutes or until all of the water has been absorbed (for non-soaked quinoa, teff and amaranth increase water to 1¾ cups and let simmer for 12 minutes). Turn heat off, cover and let stand for 5 minutes. Stir. You can also add ingredients to a rice cooker and in 20 minutes you’re done! Note: the smaller grains, teff and amaranth, become more porridge-like when cooked. 3. In the meantime, make the granola crisp by mixing the teff flour, rolled oats, apples, walnuts, maple syrup, EVCO and cinnamon in a medium sized bowl. Pour onto a parchment lined baking sheet. Bake until lightly golden brown, about 7-10 minutes and set aside. P.S. You can double up and make extra for next time. Simply put in the freezer until needed. 4. Now you’re ready to assemble! Add layers of ancient grains, coconut yogurt and then granola crisp into a parfait glass. Top with walnuts and enjoy!

he ancient grains trio, quinoa, teff, and amaranth, are nutritional powerhouses that I’d like to inspire you to use in your everyday meals! They are super small seeds but no lightweight for your health. They are gluten-free and high in protein, iron, calcium and phytonutrients. Quinoa has now become main stream with her friends waiting in the wings. Teff comes in dark or light versions and is so nutrient dense that advocates suggest it could help reduce world hunger. Amaranth, which is not well-known, is just as easy to use as quinoa…think breakfast as a hot cereal or a side for dinner. Both teff and amaranth have a slightly nutty flavour, making them a perfect pair with apple and cinnamon.

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20 mins+

GREEN TEA RASPBERRY TART

dr. joël

photo: mitchlenet.com, design: cuativemedia.com

dr. joël

20 mins

NATURAL BERRY PIE - POWER FOOD: BERRIES INGREDIENTS

- POWER FOOD: GREEN TEA (MATCHA) INGREDIENTS

SERVES 12

Crust: ¾ cup each: almonds, raw (soaked overnight) & hemp hearts, *sprouted 12 medjool dates, pitted pinch of sea salt 3 Tbsp. extra virgin coconut oil (EVCO), divided Filling: 2 cups cashews, raw (soaked overnight) ½ cup lemon juice ¼ cup lemon zest 3 Tbsp. extra virgin coconut oil (EVCO) ½ cup maple syrup, pure (grade B) 1½ tsp. Matcha (green tea powder) ½ cup+ water, filtered Garnish: 1 cup raspberries ¼ cup mint leaves

SERVING SIZE: 1 TART

DIRECTIONS 1. Preheat oven to 350°F. 2. Add almonds, hemp hearts, dates, sea salt and 2 tablespoons of the EVCO to a food processor. Pulse until a coarse meal develops that is sticky. Press mixture into muffin tins (using a heaping tablespoon in each tin), a 9” spring form pan or 2-4.8” X 4” mini spring form pans, greased with the remaining EVCO. Bake in oven until crust is golden brown, about 10 minutes. Set aside. 3. In the meantime, make the filling by adding cashews, lemon juice, lemon zest, EVCO, maple syrup, Matcha and water to a food processor. Process until smooth, adding more water if needed. Spread over the tart crust. Set in the freezer for 30 minutes + and just before serving, top with raspberries and mint leaves.

POWER FOODS 101

DIRECTIONS 1. Preheat oven to 350°F. 2. Process granola in blender or food processor until fine. Add melted EVCO and stevia and pulse until mixture forms a meal that is sticky. Add water if needed. Gently press into a pie plate and bake for 6-8 minutes. Refrigerate while making the filling. 3. Place apple juice and agar agar flakes in a medium pot and bring to boil on high heat, uncovered. As soon as the juice boils, turn heat down to medium, and cook for another 2-3 minutes to dissolve the agar agar. 4. In a bowl, whisk arrowroot and maple syrup. Then add to the agar agar mixture already heated in the pot. Whisk until thick, 1-2 minutes. Remove from heat, add mixed berries and allow to cool. 5. Pour into the pie crust. Refrigerate for 1-2 hours until set. *Health Buzz: Agar Agar Flakes: Agar Agar flakes can be found at your health food store. They are a type of seaweed that look like white clear flakes. Recipe courtesy of: The Green Door www.thegreendoor.ca

his green tea tart will help you stay beautiful from the inside out! It contains the premier Japanese Matcha green tea, which is used in Japanese tea ceremonies. Matcha green tea is made from whole leaves that are ground into a fine powder. The powder is then dissolved into the hot water, making it a nutrition powerhouse as compared to regular green tea, where the green tea is steeped and then removed before drinking. All green tea contains antioxidants, which are anti-inflammatory and anti-aging. One particular type of antioxidant is the catechin EGCC, which has been researched to help your metabolism, brain function and offers cancer protection factors. Beauty with brains!

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Crust: 1½ cups of your choice granola (gluten, dairy & refined sugar-free) (Maple Oat Granola, page 187) 1 3 / cup extra virgin coconut oil (EVCO), melted 1 Tbsp. maple syrup, pure (grade B) water, filtered, as needed Filling: 2 cups apple juice, unsweetened 1 cup *agar agar flakes 1/ 3 cup arrowroot 1 cup maple syrup, pure (grade B) 8 cups frozen mixed berries

*Health Buzz: Sprouted nuts & seeds increase nutrients, reduce antinutrients, and increase absorption. Ideal to use when available.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SERVES 12

SERVING SIZE: 1

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

his super summer delight can be enjoyed any time. The berries are rich in antioxidants, which help give you a youthful smile. *Agar agar (seaweed flakes) is what I like to call “Nature’s Jell-O”, thanks to its ability to get “jiggly” when heated and set. Agar agar adds protein to power your energy, while natural maple syrup helps support immunity. Blended with berries, this dessert is sure to please. Health attributes aside, this feast for the eyes is truly delicious.

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20 mins+

PRETTY IN PINK CHEESECAKE

- POWER FOOD: HEMP HEARTS INGREDIENTS

SERVES 10

Crust: 1 3 / cup almonds, raw (soaked overnight) 1/3 cup *hemp hearts, sprouted 1½ tsp. extra virgin coconut oil (EVCO) 2 dates, pitted Filling: ½ cup each: cashews & almonds, raw (soaked overnight) 1 3 / cup coconut milk, unsweetened (or other non-dairy milk) 1 3 / cup lemon juice 3 tsp. lemon zest, reserving a teaspoon to garnish ½ small beet ¼ cup maple syrup, pure (grade B) ¼ cup raspberries, to garnish *Health Buzz: Sprouted nuts & seeds increase nutrients, reduce anti-nutrients, and increase absorption. Ideal to use when available.

SERVING SIZE: 1 SLICE

DIRECTIONS 1. Add the almonds, hemp hearts, EVCO and dates to a blender. Blend until a coarse meal develops that is sticky. If needed, add a little bit of water. 2. Press into a 9” cake pan or spring form, lined with parchment paper, 8 mini pans in shapes desired or 12 muffin tins/tart cups. Set aside. 3. Add cashews, almonds, coconut milk, lemon juice, lemon zest, beet and maple syrup to a blender. Blend until smooth. Pour the mixture on top of the crust in the cake pan. 4. Set in the freezer until firm (about 1 hour) or in the fridge (about 3 hours). Garnish with raspberries and lemon zest just before serving.

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28 mins

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SUNNY LEMON CHEESECAKE

- POWER FOOD: LEMON INGREDIENTS

SERVES 12

Granola Crust: 1½ cup of your favourite granola (gluten, dairy, sugar free, e.g. Maple Oat Granola, page 178) 1 3 / extra virgin coconut oil (EVCO), melted 3 drops stevia, liquid (or 3/4 cup maple syrup, pure (grade B)) water, filtered, as needed Cheesecake Filling: 3 cups *cashews, raw (soaked overnight) 1 cup lemon juice, freshly juiced 1 lemon, zest of ¾ tsp. stevia, liquid (or ¾ cup maple syrup, pure (grade B)) 1 Tbsp. vanilla extract, pure 1 pinch of sea salt ½ cup extra virgin coconut oil (EVCO), melted raspberries, lemon slices, and mint leaves for garnish (optional)

his super delicious, “Pretty in Pink” cheesecake is made with all things yummy and good for you. The combination of nuts with beets for natural colour makes this a dessert that can satisfy your indulgent fix, as well as give you healthy fats. This dessert has a zing of lemon and betaines from beets, which have anti-inflammatory properties, as well as help protect your body from environmental stress. Hemp hearts also pack extra protein power; just 3 tablespoons contain 10 grams of protein.

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photo: drjoel.ca, design: cuativemedia.com

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DIRECTIONS 1. Preheat oven to 350°F. 2. Process granola in blender or food processor until fine. Add melted EVCO and stevia, and pulse until mixture forms a meal that is sticky. Add water if needed. Gently press into an 8-inch (20-cm) spring form pan and bake for 6-8 minutes. You can also press into mini-glass containers for individual serving sizes. (you don’t have bake them in this version). 3. Add cashews, lemon juice, lemon zest, stevia, vanilla, sea salt and EVCO to a food processor or blender and process until smooth. Pour into crust. 4. Put in the refrigerator for at least 4 hours or freezer for 2 hours before serving. 5. Slice if made into a full cheesecake. When ready to serve, garnish with raspberries, lemon and mint leaf or a bit more granola crust sprinkles and some lemon zest. 6. Note: You can make a raspberry coulis to accompany by adding 2 cups of frozen raspberries, ¼ cup pitted medjool dates, and 1 tsp. of vanilla extract, pure, to a blender. Blend until smooth and drizzle on top. You can also make tarts in muffin tins for mini treats! This is one of my favourite desserts and a hit with everyone!!! Nutritional Facts: Calories: 468 | Total Fat 19.2 g | Saturated Fat 10.2 g | Polyunsaturated Fat 0.6 g | Monounsaturated Fat 9.5 g | Cholesterol 17 mg | Sodium 163.2 mg | Potassium 231.7 mg | Total Carbohydrates 31.4 g | Dietary Fibre 3.9 g | Natural Sugar 21.4 g | Protein 15.5 g | *Vitamin C 97.6% |*Vitamin A 20.5% | *Manganese 42.1% |*Vitamin C 43.7%

SERVING SIZE: 1 SLICE

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

his refreshing dessert helps bring a little lemony sunshine to everyone’s life! It’s bursting with delicious flavour that will bring delight to your taste buds. Lemons are one of the most versatile fruits that can be used in your kitchen, as well as your beauty routine. Rich in vitamin C, these tropical delights help bring a shine in your hair, a glow to your skin, and strength to your nails. The best news is that this vitamin C is all wrapped up in a delectable dessert!

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PART III THE RECIPES

12. SMOOTHIES & JUICES...SOME LIKE IT COOL! dr. joël

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NATURE’S ENERGY DRINK

- POWER FOOD: WATER INGREDIENTS

SERVES 2

photo: shutterstock, design: evergreenalauddin@gmail.com

24 oz. water, filtered Flavourings: Berry Burst: ½ cup mixed berries; 1 lemon, sliced; 6 sprigs fresh mint Citrus Infusion: ½ each: lemon, lime & orange, sliced Cucumber & Mint: 1 cup cucumber slices; ½ lime, sliced & 6 sprigs fresh mint Lemon Cherry: ½ cup cherries; ½ lemon, sliced & 6 basil leaves Lemon Lavender: 1 lemon, sliced & 1 sprig fresh lavender Watermelon & Rosemary: ½ cup watermelon, cubed & 1 sprig fresh rosemary Pear Sage: ½ cup pear, sliced & 2 sprigs fresh sage leaves Mango Pineapple Mint: ½ cup each: mango & pineapple, diced & 3 sprigs of fresh mint Optional Turbo Health Add-Ins: 2 Tbsp. apple cider vinegar (ACV) (increases enzymatic and antioxidant potential) 2 Tbsp. turmeric or ginger slices

DIRECTIONS 1. Choose which recipe you’re making—or come up with your own combination—and gather all of the ingredients. 2. Place the fruit, herbs and/or spices in the bottom of a Mason jar, and muddle with a wooden spoon. That basically means mash up the fruit in the bottom of the Mason jar to release some of the flavour-filled juices. 3. Fill the Mason jar with water and give it a taste. 4. Enjoy as-is or refrigerate overnight for maximum flavour. You can make a few varieties at a time to enjoy over a few days then start again! Health Buzz: You can also hydrate with foods! Radishes, for example, are a whopping 96% water, cucumbers 96%, strawberries 92% and apples 84%. Simply toss a few of these into your lunch bag to-go and you’re all set!

SERVING SIZE: 2 CUPS (MEDIUM MASON JAR)

ant a refreshing twist on plain old water? Infuse your H2O! Infused waters are easy to make, nutritious and healty! Simply start with reverse osmosis filtered water then use any fresh vegetables, fruit, herbs, and spices to turn your once plan water into a refreshing, flavoured drink. Here are a few options to get you started!

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photo: shutterstock.com, design: cuativemedia.com

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ANTIOXIDANT POWER SMOOTHIE

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ANTI-INFLAMMATORY SHOOTERS - POWER FOOD: TURMERIC INGREDIENTS

SERVES 2

3 cups coconut water, unsweetened & raw ½ cup each: pineapple & orange, cubed 1 Tbsp. extra virgin coconut oil (EVCO) ½ -1 tsp. turmeric 1 inch fresh ginger root, minced 1 lemon, juice of 2-4 drops stevia (or 1-2 tsp. Manuka honey (nonvegan)) ¼ tsp. sea salt pinch of pepper

SERVING SIZE: 2 CUPS

INGREDIENTS DIRECTIONS 1. Add coconut water, pineapple, orange, coconut oil, turmeric, ginger, lemon juice, stevia, sea salt and pepper to a blender. Blend until smooth. 2. Pour into glasses for large shooters or shot glasses for a one sip shot version!

Reference: 1. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS., Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers., Planta Med. 1998 May;64(4):353-6., PMID:9619120 Nutritional Facts: Calories 145 | Total Fat 2.5 g | Saturated Fat 2 g | Monounsaturated Fat 0.2 g | Polyunsaturated Fat 0.1 g | Cholesterol 0 mg | Sodium 232 mg | Potassium 943 mg | Total Carbohydrate 31.7 g | Natural Sugar 27.4 g | Dietary Fibre 1 g | Protein 1.9 g | *Vitamin C 71.2% | *Magnesium 10% | * Vitamin B1 5.6% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

urmeric is a superstar when it comes to reducing the fires of inflammation, which is associated with chronic lifestyle diseases, including cardiovascular disease, diabetes, arthritis and cancer. Turmeric is the spice that gives curry its yellow colour and contains the antioxidant curcumin. Curcumin is best absorbed with black pepper, which contains piperine, a natural substance that enhances the absorption of curcumin by up to 2000%.1 We’ve taken all the guess work out for you and created this anti-inflammatory & antioxidant turmeric tonic. Cheers!

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- POWER FOOD: ALMONDS -

Pink Antioxidant Power: ½ cup almond milk, unsweetened 1 cup each: strawberries & raspberries ½ banana, frozen 2 Tbsp. chia seeds, sprouted Orange Antioxidant Power: ½ cup almond milk, unsweetened 1 cup each: mango & canteloupe ½ banana, frozen 2 Tbsp. chia seeds, sprouted

SERVES 2

DIRECTIONS 1. Pink: Add almond milk, strawberries, banana and chia to a blender. Blend until smooth and add to the bottom of 2 clear glasses or Mason jars to-go. 2. Orange: Add almond milk, mango, canteloupe, banana and chia to a blender. Blend until smooth and add to the top of the 2 clear glasses or Mason jars to-go. Enjoy! Variation: Want a cooler treat? You can double up on the recipe and also make popsicles. Add the pink layer and let it freeze i.e. 4 hours+, then add the orange layer and freeze overnight. Voila! Kids are happy and so are you!

SERVING SIZE: 2 CUPS (MEDIUM MASON JAR)

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

his smoothie came together when the kids wanted something refreshing and energetic for their full day of activities one Saturday morning. Kobe helped gather the ingredients while Kaiden whirled it all away! The boys also learned that almonds are one of the best snack foods, giving you antioxidant power with 37% of your RDA (recommended daily allowance) for vitamin E. What does that do for you they asked? Well antioxidants help to reduce inflammation and reduce sore muscles fast! For us older folks it helps to keep us looking and feeling young! One handful also has 6 grams of protein and 32% of your RDA for manganese to fuel your energy.

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DR WHAT RINKS JOËL D R UP WE TO PO YS! HER DA

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photo: shutterstock.com, design: cuativemedia.com

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DR JOËL’S PRE-WORKOUT SMOOTHIE - POWER FOOD: GREEN TEA (MATCHA) INGREDIENTS

SERVES 2

1 cup almond milk, unsweetened 1 cup each: pineapple & frozen mango 1 frozen banana (or 1 avocado, pitted & peeled) ½ cup spinach 3 Tbsp. hemp seeds, sprouted 1 Tbsp. extra virgin coconut oil (EVCO) 2 tsp. Matcha green tea 1 tsp. vanilla extract, pure 4 mint leaves References: 1. Weiss DJ, Anderton CR., Determination of catechins in matcha green tea by micellar electrokinetic chromatography., J Chromatogr A. 2003 Sep 5;1011 (1-2):173-80.m , PMID:14518774

*Health Buzz: What is Matcha green tea? Matcha is a premium green tea powder made from Japan that is used in their tea ceremonies and was used by Zen Buddist monks to remain alert and calm during long hours of meditation. It is made from grinding the whole leaves, which have been grown in the shade to increase their chlorophyll content. When the tea is made, the entire leaves are dissolved in water rather than steeped in bags, giving it much more concentration. Matcha green tea helps to support metabolism, the reduction of stress, immunity, cholesterol-reduction and cancer prevention. This is due to its powerful antioxidant content. One cup of Matcha green tea has as many as 10 cups of regular tea, 6.2 times that of goji berries, 7 times that of dark chocolate, 17 times that of wild blueberries

2. Xin-Xin Zheng, Yan-Lu Xu, et al. Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials Am J Clin Nutr August 2011. a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. American Journal of Clinical Nutrition, Vol. 70, No. 6, 1040-1045, December 1999

SERVING SIZE: 2 CUPS (MEDIUM MASON JAR)

POWER FOODS 101

- POWER FOOD: HEMP SEEDS INGREDIENTS

SERVES 2

1 cup water, filtered (hydration) ½ cup coconut water or ¼ tsp. sea salt (electrolytes) 1 cup each: orange, mango & pineapple (vitamin C & enzymes repair) 6 Tbsp. hemp seeds, sprouted or 1 scoop vegan protein powder (protein & carbs) 1 tsp. turmeric (anti-inflammatory) 1-2 dates (optional-refill glycogen stores) 1 tsp. *maca (adrenal restorative herb) (optional)

hat does Dr. Joël drink to power up her day? I enjoy this pre-workout smoothie 20-30 minutes before I exercise. The Matcha green tea helps to nourish the adrenal glands and increase epinephrine to mobilize extra stored energy to power my workout. L-Theanine from green tea helps to boost energy and reset stress by calming the nervous system. Hemp seeds add protein, while the fruit promotes quick acting fuel. Lastly the coconut oil is a source of MCTs (medium chain triglycerides) that provide more fast acting energy.

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DIRECTIONS 1. Place almond milk, pineapple, mango, banana, spinach, hemp seeds, EVCO, Matcha green tea, vanilla extract and mint leaves in a blender. 2. Blend until smooth and enjoy!

DR JOËL’S POST-WORKOUT SMOOTHIE DIRECTIONS 1. Place water, coconut water (or sea salt), orange, mango, pineapple, hemp seeds, turmeric, dates (if using) and maca (if using) in a blender. Blend until smooth and enjoy! *Health Buzz: Maca can be found at your health food store and is best suited for adults. **Optional Add Ins: Handful of greens of choice or greens powder: (minerals & alkalization) 1 tsp. milk thistle tincture: (detoxing & liver recovery) 1 tsp. ground dulse flakes: (seaweed, vitamins & minerals)

SERVING SIZE: 2 CUPS (MEDIUM MASON JAR)

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

hen you want to restore your body after a workout, think Dr. Joël’s Post-Workout Repair within an hour post workout that’s got you covered! (hydration, electrolytes, nutrients to repair, antioxidants, enzymes, protein, carbs, anti-inflammatory action, and adrenal support). Hemp Seeds are a great way to power up your protein! 3 Tablespoons contain 10 grams that can be added to this and any smoothie, salad or even on top of popcorn!

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KAIDEN’S KRAZY KIWI PALOOZA

- POWER FOOD: KALE INGREDIENTS 2 kiwis 2 cups pineapple 4 cups kale

SERVES 2

DIRECTIONS 1. Place kiwi, pineapple, and kale in a juicer or blender (if making a smoothie, use half the amount of all the ingredients, and add 1 cup filtered water or amount to reach desired consistency). 2. Blend until smooth. Serve immediately or put in a thermos and place in the freezer overnight. In the morning, pack with lunches to-go!

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- POWER FOOD: KALE INGREDIENTS 2 cup strawberries, trimmed 2 cups watermelon 1 cup blackberries 1 cup+ kale (this made grandma smile!) 1 carrot 1 beet

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

he boys asked for slushies at the hockey arena and were not too happy when I said no…but I also challenged them to make their own “health slushy” (aka smoothie). So 3 cheers for lazy days that you can get a little krazy! Health Krazy that is…This smoothie or juice is rich in kale, which powers up iron (in fact, ounce for ounce, more than beef), and lots of antioxidants and chlorophyll to help you have that glow. Paired with enzyme rich pineapple and kiwi to tame your tummy, you can’t go wrong. This recipe is thanks to the creative wizardry of my son Kaiden!

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SERVES 2

DIRECTIONS 1. Place strawberries, watermelon, blackberries, kale, carrot and beet in a juicer or blender (if making a smoothie, use half the amount of all the ingredients and add 1 cup filtered water or amount to reach desired consistency). 2. Blend until smooth. Serve immediately or put in a thermos and place in the freezer overnight. In the morning, pack with lunches to-go! *Health Buzz: Fresh is always best, but for options on the go, you can make your juices and freeze them then defrost in the fridge the night before! I make 6 at a time, one for each of us in the family (including grandma (Momma Lee) and grandpa (Grandpa Lee))!

SERVING SIZE: 2 CUPS (MEDIUM MASON JARS)

KOBE’S COMBO MOMBO JUICE

SERVING SIZE: 2 CUPS (MEDIUM MASON JARS)

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

is for fun, A is for awesome, M is for magnificent, I is for inspiring, L is for love, and Y is for yes! FAMILY! Is all of that and more! When taking steps to move from “Now to Wow”, be sure to include the kids (or the kid in you) in the fun! When grandma dropped off her juicer and asked the boys to get creative, this was my son Kobe’s combination. Rich in vitamin A to help soothe digestion and rocket power immunity! Full of antioxidants and heart healthy nutrients. Refreshing for everyone in the family, for the kids after skiing, hockey or whatever their fancy, and the parents (grandparents) after driving them around!

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KEY LIME SMOOTHIE

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photo: shutterstock.com, design: cuativemedia.com

photo: mitchlenet.com, design: cuativemedia.com

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WHAT KS ËL DRIN DR JO P WER U TO PO AY! HER D

POWER HOUR SMOOTHIE - POWER FOOD: BEE POLLEN INGREDIENTS

- POWER FOOD: LIMES INGREDIENTS

SERVES 2

2 cups coconut milk, unsweetened 1 cup spinach, packed 1 frozen banana ½ avocado, peeled, pitted & rough chopped ¼ cup cashews, raw (soaked overnight) 1 lime, juice of & zest (for a more tart version add 2!) ¼ cup & 2 Tbsp. coconut, shredded , divided, to garnish 4-5 ice cubes 2 Tbsp. hemp seeds , to garnish

DIRECTIONS 1. Add coconut milk, spinach, banana, avocado, cashews, lime, lime zest, ¼ cup of the coconut, and ice cubes to a blender. 2. Blend until smooth. Garnish with remaining shredded coconut and hemp seeds. Enjoy!

SERVES 2

Base: 3 cups coconut water, unsweetened & raw ½ cup+ almonds, raw (soaked overnight) (or cashews) 1 tsp. vanilla extract, pure 2 drops stevia (optional) Dr. Joël’s Energy Pack: (optional) 1 tsp.+ *maca 1 tsp.+ *bee pollen 1 tsp. hemp seeds, sprouted 1 tsp. cinnamon *Shopping Tip: You can find the herb maca and bee pollen at your health food store.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

SERVING SIZE: 2 CUPS (MEDIUM MASON JAR)

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1. Place coconut water, almonds, vanilla extract, stevia (if using) and the energy pack ingredients (maca, bee pollen, hemp seeds and cinnamon) (if using) in a blender. Blend until smooth, enjoy! Note: for a thicker version and more protein, you can pump up the amount of almonds you use. Variations: Get Lean Power Hour: Add 1 tsp. Matcha green tea Green Power Hour: Add 1 cup of your favourite greens and 2 tsp. spirulina (sea veggie powder that pumps up your detox powers). Chocolate Fix Power Hour: Add 1 Tbsp. raw cacao powder and punch up the stevia! Nutritional Facts: Calories 273 | Total Fat 17.6 g | Saturated Fat 1.4 g | Polyunsaturated Fat 4.3 g | Monounsaturated Fat 11 g | Cholesterol 0 mg | Sodium 65.8 mg | Potassium 987.1 mg | Total Carbohydrate 24.9 g | Dietary Fibre 5 g | Natural Sugar 16.7 g | Protein 8.6 g | *Manganese 54.5% | *Vitamin E 46.2% | *Magnesium 31.4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SERVING SIZE: 2 CUPS

imes and coconut are a match made in heaven, so you can dance the night away! This refreshing smoothie is sure to add zest to your life! Limes contain lots of immune boosting vitamin C and hesperidin, helping promote detoxification and reduce inflammation. As an added bonus, the peels of limes have an inhibitor of melanin that can reduce age spots on your skin, bringing back your youthful glow! Simply add some fresh zest to your face masks or body scrubs and throw the rest in this delightful smoothie!

DIRECTIONS

nstead of reaching for a coffee that may, in the long run, lower your energy by causing dehydration and tiring your adrenal glands, think about “Power Hour”! The secret is in the electrolytes from the coconut water, protein in the almonds and hemp seeds, and the 4 powers! Power 1: Bee Pollen, which is filled with B vitamins and enzymes to turbo charge your absorption of nutrients, Power 2: Maca helps balance the adrenals by providing more B vitamins (and gets your mojo going!), vitamins C and E. Power 3: Hemp Seeds fuel more protein and Power 4: Cinnamon balances your blood sugar! Now that’s what I call Power Hour!

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PART III THE RECIPES

13. PET ZONE photo: shutterstock, design: evergreenalauddin@gmail.com

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30 mins

- POWER FOOD: FLAX SEEDS INGREDIENTS

SERVES 24

photo: shutterstock, design: evergreenalauddin@gmail.com

2 cups+ oat flour 1 cup pumpkin seed butter, raw (or other nut/ seed butter) ¼ cup each: rolled oats; flax seeds, sprouted & hemp seeds, sprouted 1 tsp. baking power 1 cup+ water, filtered “Power Food” Add Ins: ½ cup total of any one or combination of the following: carrots, shredded; apple, shredded; parsley, packed Note: You can also add a touch of maple syrup for a “sweeter touch!”

LOLA’S TAKE ME TO THE PARK SNAX DIRECTIONS 1. Preheat oven to 375ºF. 2. Place oat flour, pumpkin seed butter, oats, flax, hemp seeds, and baking powder in a food processor or stand mixer. Slowly add water about ¼ cup at a time while pulsing/mixing until the dough comes together in a ball. Add more flour or water, if needed, as the dough should be firm and not too sticky (like cookie dough). Fold in your choice of *”Power Food” add-ins. 3. Place the dough on a flat surface and knead briefly for a few minutes to make it smooth. Divide into two and roll out one portion until about ½ inch thick. Use a cookie cutter to cut out desired shapes and place on a parchment lined baking sheet. Repeat with remaining dough and a second baking sheet. Bake for 15-20 minutes or until golden, flipping the cookies over half way through the baking. Treat! Treat!!! *“Power Food” Add-In Options: Feel free to get creative, keeping in mind: Good For Pets: Apples (de-cored & seeded), blueberries, strawberries, watermelon (without seeds), bananas, green beans, carrots, sweet potato, squash, zucchini, lettuce & spinach. Avoid For Pets: Grapes, raisins, garlic, onions, tomatoes, avocados, mushrooms and fruits with pits, nuts, especially macadamia nuts. It’s a good idea to check with your vet as well, keeping in mind pets do best with slow changes in their nutrition. Nutritional Facts: Calories 96.9 | Total Fat 4.4 g | Saturated Fat 0.6 g | Polyunsaturated Fat 2.3 g |Monounsaturated Fat 1.1 g | Cholesterol 0 mg | Sodium 36 mg| Potassium 46.5 mg |Total Carbohydrate 11.6 g | Dietary Fibre 1.5 g | Natural Sugar 0.5 g | Protein 3 g | *Vitamin A 8.6% | *Iron 5.6% | *Magnesium 5.6%

SERVING SIZE: 1-3” BONE

*Percent Daily Values are based on a 2,000 calorie diet. Your pets daily values may be higher or lower depending on their calorie needs.

hey say that the sign of a good chef is one who always tastes their own cooking before serving! Well, feel free to do that with these treats for your “Pooch Best Friend”!! Our pets give us unconditional love, help lower our blood pressure and anxiety, boost our immunity, and may even help all you singles get a date! This recipe is a tribute to all your furry friends! Giving them omega-3 fatty acids in the flax seeds to help reduce inflammation and keep them jumping and running into their golden years! P.S. I forgot to mention the parsley is to keep your pooch’s breath smelling super fresh!

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POWER FOODS 101 SUMMARY

POWER

FOODS

SUMMARY

1. POWER FOODS! Eat Clean & Whole Foods

2. “NOW TO WOW!” Increase “Skinny Switch” Low GI Foods

dr. joël

3. KITCHEN BITS’N BITES Spring Clean Your Kitchen!

V-Power for Veggies!!! The more the merrier! Veggie Stacks

1. Pumpkin Seeds & The Nut & Seed Gang! The Power Foods! Selecting foods in the most natural state that nature intended, organic, free from additives, preservatives and GMOs (soy, corn, canola: high GMOs). If you can’t pronounce it don’t eat it!

2. Oats & Gluten-Free Grains! Reduce “Fat Switch” (insulin) processed foods and increase “Skinny Switch”(glucagon) Power Foods! Overnight Oats

3. Wakame & Sea Veggies! Kitchen Bits & Bites! Spring clean your kitchen & use “Kool Kitchen Tools”! Learn how to menu plan, give your foods a “dunk” by soaking and sprout for turbo charged nutrition! Luscious Locks Salad

4. Edamame & Beans! Wellness on the go! Hit the grocery store with your Power Foods 101 shopping list, use the 6 steps to reading a label and if you crave this try that! Curry In A Hurry!

5. Resistance Training! Keep in motion! Energizing Exercise! Try the 30 Day Power Foods 101 Fitness Plan Challenge! TG’s Power Smoothie POWER: INCLUDE

4. WELLNESS ON THE GO! Grocery Shop

7. SALT… SPICE IT UP! Get Your Flavour From Nature! Nix Processed Salt Enjoy Whole Food Dips, Drizzles & Sauces!

5.ENERGIZING EXERCISE!

8. SKINNY FAT 1:1 RATIO W-3 TO W-5

6. SUGAR…YOU ARE SWEET ENOUGH! Nix Sugar.. Use Whole Food Sweeteners

9. CLEAN CARBS Gluten-Free Whole Sprouted Grains

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POWERLESS: AVOID

6. Strawberries & “Nature’s Candy” Berries! Sugar: Nix Sugar, Cane Sugar, Fructose, High Sugar…You Are Sweet Enough Fructose Corn Syrup, Dextrose (corn), Artificial Pure Vanilla or Almond Extract, Spices, Stevia, Whole Sweeteners Food Sweeteners (Dates, Figs, Bananas), (Raw Honey—non plant-based), Pure Maple Syrup, Cocoa, Dark Chocolate Strawberry Spritzer

7. Herbs & Greens…Garlic! Salt…Spice It Up! Sea Salt, Apple Cider Vinegar (ACV) Lemon/Lime Juice, Whole Grain Mustard, Soy Sauce (raw, low sodium & gluten-free) Garlic Lentil Soup

Salt & Condiments: Salt, Commercially Prepared, Vinegar (distilled with sugar), Processed Mustard

8. Indulgences!...Chocolate Skinny Fats! 1:1 w-3 to w-6 Fatty Acids, (as above), Flax seeds, Chia seeds, Raw Nuts & Seeds (soak, drain, dry overnight) Mini Chocolate Shooters

Fats: Processed Fats, Trans, Hydrogenated/Partially Hydrogenated Fats, Excess w-6 i.e. Vegetable Oils, Fried Foods, “Junk Food”, Mayonnaise, Microwave Popcorn

10. Fruit…Lemons! Clean Carbs: Clean Whole Grain, Low Glycemic Index, High Fibre, Increase Veggies, Natural Whole Food Sweeteners Power Energy Bowl

Carbs: High Glycemic Index, Low Fibre, Processed White, “Whole Wheat” (same GI as white bread, pasta) Sugar & Fructose

9. Tea…Matcha Green Tea! Protein Power: Greens & Veggies!!!; Beans & Legumes; Nuts/Seeds; Organic & Naturally Raised Sources: Lean, Grass Fed Beef/Lamb, Free Range Poultry, Wild Fish (Pacific & Alaskan) & Smallest on Food Chain (Krill, Sardines, Anchovies) , Free Range Eggs, Grass Fed Whole Raw Dairy Green Tea Protein Balls

Protein: Commercially Processed, Grain Fed Beef/ Lamb, Caged, Hormones, Antibiotics Note: Organic only does not necessarily mean that it has been grass fed or pasture raised.

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REFERENCES

dr. joël

BEANS & LEGUMES

References available at www.powerfoods101.com

ADDENDUM ADDENDUM 1 - GIVE YOUR FOODS A DUNK! Soaking & Cooking Directions For Nuts, Seeds, Grains, Beans & Legumes Although not required, where possible soaking helps to improve digestion and maximize nutrient absorption!

(This chart is for those of you who like to be specific. In general if you soak overnight you’ve got it covered!)

NUTS & SEEDS FOOD

WATER TEMPERATURE

SOAK TIME (hours)

Nuts

Around 100°

Almonds

Warm

12 – 18

Pecans

Warm

12 – 18

Walnuts

Warm

12 – 18

*Brazil, Cashew, Pistachios, Pine Nuts, Hazelnuts and Macadamias

See Notes Below

WATER (cups)

YIELD (cups)

SIMMER TIME (min.+5 min.)

PRESSURE COOK TIME (min.)

Seeds

WATER TEMPERATURE

SOAK TIME (hours)

WATER (per cup soaked)

YIELD (cups)

COOK TIME (min.)

PRESSURE COOK TIME 15 psi/high (min.)

Beans

Around 120°

Adzuki

Hot

45-50

15-20

Black-eyed Peas

Hot

Black Beans

Hot

2¼

45-60

15-20

Cannellini (white kidney)

Hot

2½

45-60

15-20

Fava

Hot

1 2/3

45-60

Not recommended

Garbanzo or Chickpeas

Hot

90-180

15-20

Green Peas, whole

Hot

45-60

10-15

35-50

Not recommended

****Green Peas, split

Warm

12-18

Kidney

Hot

2¼

60-90

****Lentils, Brown

Warm

6-8

2¼

45-60

****Lentils, Green or Red

Warm

2-6

2-2½

30-45

5-7

Lima

Hot

60-90

Not recommended

****Mung, whole

Warm

2½

60-90

8-10

****Mung, split

Warm

2½

30-60

4-5

Navy

Hot

2 2/3

45-60

4-5

Chia or Salba

Room Temperature

Northern

Hot

2 2/3

45-60

4-5

Flax

Room Temperature

2 – 3

Pinto

Hot

2 2/3

60-90

Pumpkin

Room Temperature

6 – 8

Soy

Hot

180

Sunflower

Room Temperature

6 – 8

*It is also believed that the nuts and seeds with lower content of anti-nutrients (i.e. pistachios, brazil nuts, macadamia nuts, hazelnuts, pine-nuts and cashews) may not need to be soaked. I recommend soaking them but for shorter periods of time.

SOAK TIME (hours)

WATER (cup(s) per cup ***soaked)

YIELD (cups)

SIMMER TIME (min. +5 min. stand time)

PRESSURE COOK TIME 15 psi/high (min.)

FOOD

WATER TEMPERATURE

Gluten-Free Grains

Around 110°

Amaranth

Warm

¾ -1½

2-2½

10-12

5-7

Buckwheat

Warm

1½- 1¾

2-2½

10-15

2-4

Millet

Warm

1½ -1¾

10-15

8-10

2¼ -2½

10-15

11 (use 1½ cups water)

1¼ -1½

1½-2

5-10

6 (use 1¼ cup water)

**Oats, steel-cut

Warm

12-18

**Oats, rolled

Warm

Quinoa

Warm

4-8

1¼

3½-4

Rice, Basmati

Warm

18 – 24

1½ -1¾

10-15

5-7

Rice, Brown Rice Basmati

Warm

18-24

1½

10-15

5-7

Rice, Brown

Warm

18 – 24

1¼-1½

3-3½

20-25

10-12

Rice, Wild

Warm

24 – 36

2-2¼

3-3½

30-35

20-25

Rice, Black

Warm

1-1¼

15-20

10-12

Teff

Warm

¾ -1½

2½

10-12

5-7

**Oats: Are designated as gluten-free, however they are often produced in facilities that contain gluten. Look for certified gluten-free oats if you are very intolerant to gluten or Celiac. ***Non-Soaked Grains: Increase water by ¼ cup for every 1 cup non-soaked grain and cook for approximately 5-10 minutes longer.

POWER FOODS 101

****There are different options as to whether or not softer beans and split beans (i.e. lentils, mung beans and split mung beans) need to soaked due to the lower content of oligosaccharides (long-chain sugars that are difficult to digest). I recommend soaking them but for shorter periods of time as indicated.

How To Prepare Nuts/Seeds:

GRAINS

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Step 1: Rinse: Well in warm filtered water. Step 2: Soak: For every 1 cup nut/seed add 1 tsp. sea salt, cover and soak for the desired amount of time (most often overnight) in filtered water in the refrigerator. Step 3: Dry: Rinse well and pat dry. Use in any recipe (makes a great nut/seed milk, yogurt or cheese) or refrigerate and eat over the next 3 days (they will be soft this way). If not using within 3 days, dry by baking in the oven on its lowest setting (ideally less than 150ºF). For a raw version (prepared at less than 115ºF) use a dehydrator overnight, if available or let dry naturally in the sun.

How To Cook Grains:

Step 1: Rinse: Well in warm filtered water. Step 2: Soak: For every 1 cup grain add 1 Tbsp. of apple cider vinegar (ACV) or lemon juice, cover and soak in filtered water for the desired amount of time (most often overnight) at room temperature. Step 3: Cook: Rinse & drain in warm water. Place the rinsed grain in the designated amount of water (less for pilaf, more for porridge consistency) and bring to a boil with the lid off. Turn the heat down to low, cover and let simmer for the designated simmer time. Turn heat off, cover and let stand for 5+ minutes or until all of the remaining water is absorbed. Fluff with a fork and enjoy! Note amaranth and teff when cooked will be more porridge like vs “fluffy”.

How To Cook Beans & Legumes:

Step 1: Rinse: Well in warm filtered water. Step 2: Soak: For every 1 cup bean/legume add 1 Tbsp. of apple cider vinegar (ACV) or lemon juice, cover with a light cloth and soak in filtered water for the desired amount of time at room temperature. Change the water every 8 hours for longer soaking time periods and add ½-1 tsp. baking soda to the last soaking. Step 3: Cook: Rinse & drain in warm water. Place the rinsed bean/legume in a large stockpot add fresh water to cover, 1-2 inch strip of kombu/wakame and 1 Tbsp. of apple cider vinegar (ACV) or lemon/lime for every cup of bean/legume. Kombu or wakame acts as “Nature’s Beano” which helps to improve digestion. Place over high heat and bring to a simmer. Skim off and discard any foam that rises to the top. Reduce the heat and simmer until the beans/legumes soften according to the cooking time above. Add a touch of sea salt during the last 10 minutes of cooking. Drain and rinse. For pressure cooking, put the beans in the pressure cooker with 3 times more water than beans. To “Fast Track” beans, use non-BPA canned organic versions. For More On Soaking & Sprouting see www.drjoel.ca

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POWER FOODS 101 INDEX SUBJECT INDEX “Now To Wow”, 31, 39, 40, 41, 42, 51, 145, 152, 293 1:10 Rule, 68, 69, 74 1–Rep. Max, 80, 82 3 Day Power Shift Plan, 13, 41, 56, 74, 143, 163 3,3,3, Rule, 69, 74 AA (Arachidonic Acid) 127, 128 Acidity, 32, 109 Additives & Preservatives, 56, 63 Adrenal Gland, 37, 82, 83, 108, 109, 111, 112, 113, 147, 166, 184, 225, 290, 295 Advanced Nutrition, 42 Adzuki Beans, 167 Affairs of the Heart, 29 Agar Agar, 63,136, 281 Agave, 96, 98,100 ALA (Alpha–linolenic acid), 127, 128 Alcohol, 27, 40, 42, 48, 95, 96, 98, 99, 100, 109, 123, 148, 150, 158, 167 Alfalfa Sprouts, 26, 63 Alkalinity, 62 Allergies, 10–11, 28, 45, 73, 96, 278 Allium, 24, 71, 116 Almonds, 22, 26, 53, 71, 72, 100, 131, 135, 137, 154, 176, 183, 187, 202, 207, 216, 217, 218, 219, 221, 261, 263, 280, 282, 289, 295, 302 ALS (Amyotrophic lateral sclerosis/Lou Gehrig’s disease),170 Alzheimer’s, 70 , 96, 170 Amaranth, 44 ,71, 144, 148, 155, 157, 167, 174, 182, 279, 302 Amino Acids, 37, 61, 62, 113, 164, 165, 172, 178, 186 Amylopectin A, 150 ANDI (Aggregate Nutrient Density), 23, 24, 26 Angiogram, 29 Anthocyanins, 185 Antibiotics, 27, 30, 34, 70, 166, 168, 313 Anti-Cancer Action, 16, 22, 23, 24, 26, 34, 71, 195,196, 198 Apple Cider Vinegar (ACV), 17, 25, 34, 61, 65, 71, 167, 208, 212, 216, 218, 219, 225, 226, 227, 228, 230, 236, 237, 257, 260, 267, 269 Apples, 11, 12, 26, 27, 30, 53, 71, 100, 101, 148, 155, 186, 267, 268, 269, 270, 271, 272, 273, 274, 275, 276, 277, 278, 279, 287 Arame, 63 Arginine, 140, 170, 174 Arthritis, 19, 81, 104, 110, 151, 170, 203, 241, 244, 288 Artificial sweeteners, 95 Autism, 170 Avenina, 144 Avocados, 26, 30, 36, 65, 71, 72, 120, 127, 134, 135, 136, 137, 138, 144, 154, 174, 186, 188, 192, 196, 226, 231, 252, 258, 269, 286, 294

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Bamboo Steamer, 59 Bananas, 37, 71, 72, 91, 100, 101, 115, 136, 141, 148, 155, 158, 185, 186, 202, 220, 274, 289, 290, 294 Basil, 17, 71, 113, 114, 210, 219, 225, 228, 234, 236, 237, 245, 251, 256, 259, 261, 269, 275, 287 Bay Leaf, 114 Beans & Legumes, 61, 63, 149, 154, 155, 166, 175, 177, 303 Beer, 42, 48, 50, 149, 158, 42 Beets, 17, 24, 71, 96, 150, 192, 208, 239, 245, 250, 251, 253, 263, 266, 282 Black Beans, 26, 73, 138, 154, 155, 156, 161, 188, 224, 238, 250, 258, 303 Blender, 37, 57, 59, 65, 72, 91, 117, 141, 175, 184, 194, 196, 197, 204, 207, 209, 212, 213, 234, 236, 240, 248, 256, 257, 259, 260, 261, 266, 269, 274, 275, 281, 282, 283, 293, 295, 288, 289, 290, 291, 292, 293, 294, 295 Bloated Belly Syndrome, 28 Blood Sugar, 29, 38, 46, 47, 48, 52, 64, 69, 84, 95, 109, 111, 112, 114, 116, 145–147, 150, 153, 156, 158, 169, 170, 193, 195, 202, 220, 238, 269, 295 Blueberries, 26, 65, 154, 187, 205, 217, 290 Bok choy, 24, 26, 71, 228, 235, 238 Bone Health, 33, 75, 109, 123, 224 Brain Health, 13, 31, 36, 40, 45, 47, 62, 81, 94, 95, 96, 104, 109, 110, 111, 121, 123, 127, 128, 133, 136, 145, 147, 152, 153, 155, 165, 175, 183, 185, 204, 205, 213, 217, 237, 260, 280 Bran, 144, 149, 244 Brazil Nuts, 71, 131, 136, 137, 302 Breast Cancer, 24, 27, 34, 75, 97, 209 Broccoli, 24, 25, 26, 56, 71, 116, 117, 137, 156, 161, 236 Brown Rice, 26, 56, 71, 73, 98, 117, 154, 156–157, 158, 174, 193, 228, 235, 238, 247, 244, 246, 253 Brussels sprouts, 24, 26, 59, 71, 137, 252 Buckwheat, 71, 144, 148, 155, 156, 157, 158, 161, 166–167, 175, 176, 177, 183, 186, 188, 198, 206, 217, 245, 302 Cabbage, 24, 26, 30, 71, 75, 116, 156, 161, 193, 224, 227, 230, 249, 252 -253, 268 Cacao, 26, 48, 71, 96, 100 102, 132, 134, 135, 136, 137, 140, 141, 187, 179, 203, 204, 205 207, 211, 216, 218, 220, 278, 295 Calcium, 16, 61, 76, 111, 123, 131, 169, 204, 218, 219, 224, 236, 237, 246, 266, 279, 289 Calories, 23, 80, 94, 99, 111, 148, 152, 165, 168, 169, 171, 172, 203, 208, 229, 240, 259, 270, 292, 293, 294

Cancer Cell Growth, 24, 171 Cancer, 7-9, 12, 13, 16, 19, 22–24, 26, 27, 29, 30, 33, 34, 41, 42, 45, 46 , 64, 70, 75, 76, 81, 95–97, 99, 110, 111, 112, 113, 114, 116, 117, 122, 128, 129, 131, 133, 151, 156, 170, 171, 175, 178, 195, 196, 198, 206, 209, 241, 244, 251, 268, 274, 280, 288, 290 Carb Cycling, 45, 155 Carb Intolerance, 144, 147, 148, 154 Carb Shifting, 19 Carb/Sugar Burner, 144, 152, 153 Carb-Dial, 144, 147, 153–155, 173 Carbs, 14, 16, 23, 40, 41, 44, 45, 46, 47, 48, 51, 68, 69, 74, 83, 89, 95, 98, 99, 120, 123, 125, 133, 134, 140, 145–161, 164, 165, 167, 169, 170, 172, 173, 174, 188, 221, 229, 238, 256, 258, 260, 291 Cardiovascular Health, 19, 46, 75, 76, 81, 82, 99, 104, 109–111, 114, 116, 121–124, 128, 133, 136, 140 170, 194, 228, 293, 301 Carol Alt, 8, 10, 31, 32, 212, 259 Cashews, 17, 26, 71, 131, 136, 137, 141 158, 185, 209, 211, 213, 234, 240, 248, 249, 259, 269, 280, 282, 283, 294, 295, 302 Cast Iron Skillet, 57, 59 Cauliflower, 26, 59, 71, 73, 115, 137, 155, 156, 256, 262 Celery Seed, 114 Celiac Disease, 52, 144, 146, 150–151, 221 Celiac Test, 150 Cellulite, 109-110 Chemicals, 27, 29, 30-31, 34, 68, 70, 74, 95, 104, 110, 136, 150, 166 Cherries, 26, 71, 144, 154, 202, 205, 270, 287 Chia Egg, 136, 182, 189, 192, 206, 216, 218, 256, 257, 260, 263 Chia seeds, 15, 26, 65, 71, 120, 127, 128, 131, 135, 136, 137, 138 , 179, 182, 184, 189, 192, 203, 205, 206, 216, 218, 220, 221, 256, 257, 259, 260, 263, 289, 302 Chickpeas, 32, 59, 62, 77, 154, 174-175, 228, 250, 252, 257, 263, 315 Chili, 15, 71, 72, 114, 115, 117, 135, 175, 176, 192, 227, 234, 236, 238, 239, 247, 249, 250, 251, 257, 270, China Study, 29,171 Chocolate, 22, 25, 26, 34, 40, 48, 50, 71, 73, 74, 94, 98, 100, 102, 131, 134, 135, 136, 138, 140–141, 146, 176, 179, 185, 201, 202 203, 204, 205, 206 207, 218–220, 278, 290, 295 Cholesterol, 29, 44, 52, 64, 68, 70, 75, 120-125, 128-129, 131, 134-135, 141, 146-148, 220, 258, 290 Cinnamon, 12, 33, 53, 71, 100, 101, 114, 156, 179, 182, 183, 186, 187, 202, 204–206, 208, 218, 220, 235, 238, 260, 263, 279, 283, 295

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CLA (Conjugated Linoleic Acid), 33, 34, 128 Clean Fifteen, 30, 34, 51 Cocoa, 135, 140, 313 Coconut Liquid Aminos, 112, 113 Coconut Nectar or Sugar, 71, 100, 101, 102, 105, 179, 207, 227 Coconut, 12, 15, 26, 37, 53, 71, 73, 77, 83, 100, 101, 102, 105, 112-113, 115, 117, 120, 123, `126, 132, 133, 135, 137, 138, 141, 179, 182, 185, 189, 192, 195-196, 198, 202, 203, 204, 206-209, 211, 216, 217, 218, 220, 221, 225, 226, 227, 228, 229, 234, 239, 241, 253, 256, 258, 262, 263, 270, 278, 279. 280, 281, 282, 283, 288, 290, 291, 294, 295 Collards, 26 Colourings, 27, 63 Cooked Foods, 30, 31, 33 Cooking Table: Beans, Legumes, Grains, 302-303 Core Nutrition, 40, 45 Crave This Try That!, 73 Cravings, 29, 37, 41, 46, 73, 95, 100, 109, 111, 113, 121, 133,140, 158, 165, 169, 212, 257, 258, 262 Crockpot, 57, 59, 72, 250 Cruciferous Veggies, 24, 71, 75, 116, 156, 197, 208, 224, 227, 236, 245, 256 Curry, 15, 60, 71, 72, 77, 117, 239, 288 Custom Nutrition (CN), 40, 45 Dairy, 11, 17, 19, 25, 29, 33–34, 45, 50, 53, 71–72, 91, 102, 115, 124, 128, 135, 136, 140, 141, 147, 150, 166, 168, 171, 173–174, 176, 182, 184, 187, 195, 196, 205–207, 209, 213, 218, 219, 225, 229, 239, 241, 248, 257, 258, 262, 266, 270, 274, 275, 278, 279, 281, 283 Dates, 71, 99, 101, 141, 204, 206, 225, 249, 274, 280 , 282, 283, 291, 313 Dehydrator, 58, 59, 61, 208, 211, 213, 220 Depression, 80, 129, 131, 133, 137, 170, 237 Detoxification, 12, 16, 37, 64, 105, 116, 156, 164, 172, 178, 192, 194, 195, 197, 208, 220, 235, 236, 239, 245, 249, 256, 262, 291, 294, 295 DGLA (Dihomogamma-Linolenic Acid), 127, 128 DHA (Docosahexanoic acid), 36, 120, 121, 127–129, 136–137 Diabetes, 19–29, 41-42, 81, 95–96, 99, 110, 129, 133, 142, 147-148, 151, 154, 169, 170, 179, 203, 288 Dial-Settings, 13-14 Digestion, 8, 12, 16, 25, 28, 36, 37, 45, 51, 60–61, 76, 81, 89, 104, 109, 110, 114, 122, 140, 144, 153, 156, 160, 165, 167, 169,171, 172 , 174, 175, 216, 220, 227, 229, 293 Digestive Enzymes, 28, 59, 62, 72, 75, 95, 147, 148, 167, 249, 253 Dill, 71, 113, 114, 194, 197, 229, 275 Dirty Dozen, 30, 34, 51, Dopamine, 97, 109, 136, 165, 237 Dr Michael Klaper, 132 Dr. Ben Lerner, 10, 42, 256, 312 Dr. Caldwell Esselsstyn, 29, 132 Dr. Colin Campbell, 29, 132, 171 Dr. Joel Fuhrman, 23, 24, 26, 132

Dr. John McDougall, 132 Dr. Marc Engfield, 8, 10, 42 Dr. Richard Nahas, 42 Dulse, 63, 161, 275, 291 Eat The Three, 130,135 Edamame Beans, 15, 22, 25–26, 34, 71, 75–77, 102, 158, 177, 228, 238, 313 EFAs (Essential Fatty Acids), 62, 120, 127 Eggs, 19, 33, 50. 71, 115, 121, 122, 128, 135, 136, 150, 166, 168, 173–177, 182, 189, 192, 206, 216, 218, 221, 230, 256, 257, 260, 263 Electrolytes, 83, 224, 291, 295 Endosperm, 144 Endothelium, 124, 170 Energy, 8, 10, 13, 15, 16, 19, 22–23, 29, 31, 32, 36, 40, 42, 47, 48, 51, 52, 56, 62, 71, 76, 81, 82, 83, 90, 94, 96, 98, 105, 108–109, 114, 116, 121, 122, 126, 131, 133, 140, 145, 148, 151, 152, 153, 155, 156, 160-161, 164, 165, 166, 171, 173, 174, 175, 178, 183, 184, 187, 202, 205, 211, 216, 218, 225, 228, 246, 256, 260, 281, 287–290, 295 Enzymes, 23, 25–28, 31, 34, 59, 61-62, 71, 72, 75, 95, 101, 109, 113, 127, 135, 147, 148, 165, 167, 197, 221, 249, 253, 261, 291, 295 EPA (Eicosapentanoic acid), 36, 120, 127–129, 136-137 Epinephrine, Nor-epinephrine, 82, 83, 165, 237, 290 Excess Protein Trio, 170 Exercise, 12, 13, 14, 25, 28, 34, 40, 42, 43, 48, 50, 73–74, 78–90, 109, 134, 148, 151–152, 154–156, 165, 168, 171, 173, 290 Extra Virgin Coconut Oil (EVCO), 12, 37, 71, 83, 126, 132, 133, 135, 138, 141, 182, 187, 188, 192, 193, 195, 196, 198, 203, 206, 208, 209, 216, 218, 220, 221, 225, 234, 256, 258, 262, 263, 278, 289, 280, 283, 288, 290 Extra Virgin Olive Oil (EVVO), 71, 126, 132, 135, 138, 216, 219, 228, 234, 252, 262 Eyes, 11, 16, 32-33, 90, 231, 241, 281 Fast Pass, 13, 19, 34, 51, 53, 63, 74, 89, 100, 112, 113, 134, 135, 153, 155, 173, 174 Fat Burner, 133, 144, 152, 153 Fat Switch, 19, 40, 46, 48, 51, 96–99, 100, 101, 109, 116, 145, 149, 150, 168, 170 Fat, 14, 16, 19, 23, 23, 33, 37, 40, 41, 44–48, 50–51, 56, 62, 63, 68–77, 80, 82, 83, 84, 89, 94, 97, 99, 101, 109–112, 116, 117, 120–141, 144, 155, 161, 166, 167, 168, 169, 170, 172, 173, 174, 184, 186, 188, 189, 193, 198, 203, 204, 210, 217, 220, 229, 231, 244, 258, 260, 261, 270 Fat-Dial, 134, 173 Fat-Free, 70, 138, 146 Fenugreek, 298 Fertility, 47, 75, 104, 171–172 Fibre, 23, 25 -27, 47, 56, 68-69, 74, 76, 94–98, 100, 101, 104, 126, 136, 140, 146, 148, 149, 150, 156, 166, 167, 175 Figs, 71, 73, 101, 212 Fish, 33, 45, 50, 83, 127, 129, 128, 158, 166,

167, 168, 173, 174, 176, 177 Fitness, 43, 89, 91, 313 and see exercise Flax Egg, 136, 217 Flax Seeds, 26, 71, 135, 136, 137, 177, 198, 206, 217, 220, 302 FODMAPs, 99, 144, 150, 167 Folate, 26, 29, 104, 114, 175, 185, 224, 226, 237 Food Insulin Index (FII), 23, 26, 46 Food Label, 33, 56, 68–69, 74, 98 Food Processor, 17, 57, 59, 101, 117, 161, 175, 179, 192, 204, 207, 210, 212, 213, 216, 218, 234, 239, 247, 248, 250, 253, 256, 263, 274, 275, 280, 281, 283 Food Pyramid, 40, 49, 50-51 French Paradox, 124 Fructose, 19, 23, 46–48, 51, 69, 94–101, 110, 144, 149, 150, 153, 155, 167, 313 Fruits, 25, 31, 32, 34, 42, 45, 50, 62, 71, 94, 100, 101, 136, 144, 145, 148, 149, 152, 155, 156, 184, 216, 217, 283 GAPS (Gut and Psychology Syndrome), 144 Garlic, 15, 24, 25, 26, 71, 111, 113, 114–117, 144, 161, 188, 192, 193, 194, 196, 197, 208, 209, 210, 216, 218, 219, 220, 221, 224, 225, 227, 228, 230, 234, 235, 236, 237, 238, 239, 240, 241, 246, 247, 250, 252, 256, 257, 260, 261, 262, 263, 266, 269, 274, 275 Germ, 144, 149 Ghrelin, 96, 97 Ginger, 15, 26, 33, 37, 60, 65, 71, 111, 113, 117, 161, 167, 193, 194, 220, 224, 228, 231, 235, 236, 238, 240, 245, 251, 252, 268, 274, 275, 287, 288 GLA (Gamma-Linoleic acid), 127-129 Glaucoma, 170 Glucagon, 19, 45, 47, 51, 145, 149, 168, 313 Glucose, 18, 19, 46, 75, 94, 96, 97, 98, 100, 145, 147, 152, 168 Glutathione, 164 Gluten, 17, 22, 25, 26, 34, 42, 44, 45, 52, 56, 71, 83, 102, 113, 115, 125, 133, 138, 144, 146, 147, 148, 149, 150, 151, 153, 154, 156, 157, 158, 166, 167, 173, 174, 175, 183, 188, 205, 218, 221, 245, 278, 279 Glycemic Index (GI), 23, 26, 37, 42, 46–47, 95, 125, 131, 146, 148, 156, 195, 224, 246, 266, 269 Glycemic Load (GL), 23, 26, 46 GMOs, 19, 27, 34, 68, 70, 71, 75, 76, 79, 75, 76, 100, 113, 120, 124, 125, 132, 135, 144, 148, 150, 170, 174, 176, 221, 238, 275 Goals, Dr Joël’s 7 Power Goals, 43–44 Gout, 110–111, 114, 169 Grains, 19, 22, 26, 33, 34, 40, 44, 45, 50, 56, 60, 62, 63, 70, 71, 96, 145–149, 150, 152–158, 161, 164, 166, 167, 302 GRAS (generally recommended as safe), 70 Grass Fed & Finished, 19, 33, 34, 50, 59, 71, 126, 128, 135, 138, 164, 166, 173, 174, 176, 178, 249 Green Tea, 15, 25–26, 29, 71, 72, 102, 138, 170, 174, 176, 178, 202, 205, 280, 290, 295, 299

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Greens, 15, 22, 24-26, 30, 31, 32, 34, 37, 50, 59, 65, 71, 72, 127, 135, 145, 148, 154, 155, 156, 158, 171, 173, 174, 175, 188, 226, 231, 235, 239, 252, 291, 295 Grocery Shopping List, 71, 74 Growth Hormone, 30, 70, 165, 274, Hair, Skin & Nails, 65, 121, 133, 165, 171, 172, 184, 188, 219, 229, 283 Hazelnuts, 131, 136, 137, 207, 221, 314 HDL (High Density Lipoproteins), 120, 129, 131, 298 Health Nut, 19, 62, 71, 161, 221 Health, 8, 9, 10, 11, 12, 13, 14, 16, 17, 19, 22, 23, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 40, 41, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 59, 60, 61, 62, 63, 64, 65, 68, 71, 72, 73, 74, 75, 76, 80, 82, 83, 94, 95, 96, 97, 98, 99, 100, 101, 102, 104, 108, 109, 110, 111, 112, 113, 114, 115, 116, 121, 122, 123, 124, 128, 131, 132, 133, 134, 135, 136, 137, 138, 140, 141,145, 146, 147, 148, 149, 150, 151, 152, 153, 154, 156, 157, 158, 164, 168, 169, 170, 171, 172, 173, 174, 175, 176, 185, 193, 194, 195, 206, 208, 212, 216, 220, 221, 228, 229, 230, 235, 238, 239, 240, 241, 251, 252, 261, 268, 275, 279, 281, 287, 291, 292 Healthy Sauté, 132, 133, 193, 195, 204, 218, 235, 236, 239, 240, 241, 247, 250, 252, 257, 263 Heart Disease, 29, 41, 42, 75, 95, 96, 108, 111, 113, 120, 122, 123, 124, 125, 129, 131, 147, 151, 169, 170, 193, 203, 244 Hemp Seeds, 22, 53, 65, 71-72, 102, 115, 174–177, 179, 202, 205, 221, 256, 274, 295, 290–291, 294–295, 302 Herbs & Spices, 112–114 High Blood Pressure, 81, 108, 111, 129, 301 Highly Unsaturated Fatty Acids (HUFAs), 120, 127-128 HIIT (High Intensity Interval Training), 80, 84 Honey, 19, 71, 95–96, 100–101, 267, 288, 313 Hormones, 10, 12, 22, 27, 30, 34, 41, 45, 51, 70, 73, 80–81, 99, 109–110, 116, 121, 136, 145, 150, 165–166, 168, 169, 173, 176, 205, 220, 237 Hydrogenated Fats, 56, 63, 68, 124, 135, 138, 313 Hypoallergenic, 45 Ienergy Analysis (IEA), 40, 51 IGF-1 (Insulin Like Growth Factor), 34, 47, 97, 151, 170, 274 Immunity, 12, 16, 23, 25, 33, 34, 62, 97, 99, 114, 116, 123, 128, 165, 188, 194, 205, 234–236, 252, 259, 268, 281, 290, 293 Infant Formulas, 123 Inflammation, 19, 31, 32, 62, 99, 121, 123, 127, 133, 150, 153, 266 Insulin Resistance, 19, 47, 97, 112, 147, 148, 149, 170, 216, 261 Insulin, 19, 23, 26, 36, 45–46, 47–48, 52, 95, 97, 99–102, 109, 111, 113, 116, 128, 145, 150, 151, 153, 168–170, 172, 173, 216, 261, 274 Intolerances, 25, 28, 33, 45, 148, 150, 313

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Iodine, 64, 75, 110, 113 Iron, 26, 30, 37, 59, 64–65, 69, 114, 141, 144, 148, 156, 160–161, 166–167, 171, 175, 187, 205, 235, 247, 261, 266, 279, 292 Job’s Tears (Asian Pearl Barley), 157 Kale,15, 23, 24, 26, 30, 37, 59–60, 71, 73–75, 115–116, 138, 156, 161, 175, 193, 197, 201, 218, 226, 252, 266–267, 275, 292–293 Kathy Smart, 10, 151 Kelp, 63, 112–113 Kidney Beans, 26 Kidney, 95, 110–111, 114, 169–170, 172 KISS (Keep It Smartly Simple), 19 Kool Kitchen Tools, 56, 59, 63, 213 LDL (Low Density Lipoproteins ), 33, 52, 68, 75, 120, 123, 128–129, 131, 226, 258, 290 Leeks, 24, 26, 71, 116, 147, 195, 247, 250, 263 Lemongrass, 114 Lemons, 14,15, 17, 22, 25–27, 34, 53, 60–61, 71, 83, 100, 102, 105, 115, 117, 127, 135, 142, 148, 149, 155–156, 158, 160, 161, 167, 176, 194, 197–198, 204–205, 208–209, 212, 218, 221, 225–226, 228–229, 236, 245, 250, 252–253, 256, 261–262, 274–275, 280, 282–283, 287–288 Lentils, 26, 50, 65, 117, 144, 146, 148, 167, 173, 174, 167, 229, 260 Leptin, 19, 23, 47–48, 95–97, 121, 145, 149, 153, 172, 207 Leptin Resistance, 19, 23, 46, 47, 95–96, 149, 172 Limes,15, 22, 26, 34, 71, 148, 155, 156, 196, 294 LA (Linoleic acid), 113, 127–128 Longevity, 14, 29, 48, 51, 62, 81, 89, 99, 112, 124, 133–134, 140, 154, 165, 168–170, 172–173, 259 Low Carb, 144, 155, 169 Lupus, 170 Maca, 25, 34, 37, 71, 291, 295 Macadamia Nuts, 194, 197, 212, 225, 261, 305, 314 Macadamia Nut Oil, 132 Magnesium, 26, 29, 36, 72, 111, 127, 131, 135-136, 140-141, 167, 175, 187, 205, 218, 219, 224, 225, 228, 246 Mandoline, 58, 59, 197, 251, 261, 266 Manganese, 26, 116, 175, 183, 260, 289 Maple Syrup, 15, 53, 59, 65, 71, 95, 100, 101, 138, 161, 179, 182, 187, 198, 202, 205, 206, 207, 208, 209, 212, 217, 218, 220, 221, 224, 226, 227, 228, 230, 231, 245, 246, 251, 252, 260, 263, 267, 275, 278, 279, 280, 281, 282, 283 Maximum Absorption, 19, 22, 23, 25, 26, 34 Meat, 19, 29, 33, 40, 43, 46, 48, 50, 70, 102, 112, 113, 114, 115, 122, 126, 127, 128, 135, 138, 150, 158, 167–170, 173-174, 175, 176, 177, 250, 260 Melatonin, 36, 72, 165, 228 Memory, 122, 129, 136, 204, 216, 226, 246 Menopause, 75, 76, 128 Menu Planning, 7 Day Power Foods 101 Menu, 59–60 Metabolically Active, 19, 22, 23, 25, 34 Metabolism, 14, 25, 37, 45, 48, 51, 62, 80, 81, 84, 97, 102, 109, 110, 113, 114, 126, 134,

138, 146, 148, 153, 155, 158, 164, 165, 173, 174, 176, 178, 187, 194, 235, 249, 259, 280, 290, 299 Meta-Timing, 19, 48, 134, 153, 155, 174 Methionine, 170 Micro Planer, 58, 59 Migraines, 70, 95, 170 Millet, 71, 144, 148, 155, 157, 158, 174, 245, 253, 302 Minerals, 16, 23, 27, 31, 32, 37, 42, 61–62, 64, 72, 74, 75, 83, 95, 96, 101, 108, 109, 110, 111, 113, 121, 131, 141, 144, 145, 152, 161, 166, 167, 183, 205, 211, 220, 224, 249, 259, 291 Miso, 60, 63, 74, 75, 76, 112, 113, 268, 275 Mixed Messages, 19, 44, 69, 95, 100, 109, 112, 113, 121–126, 134, 145–146, 153, 165, 173 Molybdenum, 156 Monounsaturated Fatty Acids (MUFAs), 120, 127 Mood, 13, 25, 31, 33, 34, 37, 80, 81, 95, 96, 105, 114, 122, 129, 140, 147, 150, 151, 156, 165, 171, 175, 237 MSG (monosodium glutamate), 70, 113 mTOR (mammalian target of raptomycin), 29, 170 Multiple Sclerosis, 170 Mung Beans, 62, 175, 315 Mushrooms, 26, 59, 71, 72, 73, 115, 128, 176, 193, 194, 197, 216, 218, 224, 235, 237, 240, 246, 247, 250, 253, 259, 260, 263, 305 Napa Cabbage, 26, 224, 230, 249, 252 National Health Crisis, 41 Natto, 75, 76 Natural Sweeteners, 50, 71, 95, 96, 100, 101, 102, 105, 136, 138, 239, 249 Nature’s Beano, 15, 61, 63 Nature’s Multivitamin, 64, 136 Nitric Oxide, 111, 112, 124, 140, 170, 174, 195 Nix The Six, 135 Non-Celiac Gluten Intolerance (NCGI), 144 Non-GMO, 27, 68, 70, 71, 75, 76, 113, 170, 174, 238 Nori, 63, 136, 228, 247, 275 Nutmeg, 71, 101, 114, 186, 192, 260, 263 Nutrient Density (ND), 19, 22, 23-24, 34, 68, 74, 111, 175, 224, 229, 259, 275 Nutrition Zones, 40-42 Nuts & Seeds, 50, 61, 71, 72, 83, 128, 166, 167, 174, 177, 221, 280, 302 Oats, 15, 22, 25–26, 34, 51, 52, 53, 71, 83, 89, 102, 112, 113, 138, 144, 157, 170, 174, 185, 187, 206, 220, 221, 257, 279 Obesity, 19, 41, 122, 123, 147, 154, 170 Oils, 12, 40, 63, 68, 74, 83, 120, 123, 124, 125, 126, 127, 128, 131, 132, 134, 135, 138, 275 Olive Oil, 71, 120, 126–127, 132, 135, 138, 216, 219, 228, 234, 252, 262 Olives, 71, 113, 134, 136, 137, 210, 216, 221, 228, 229, 256, 258, 274 Omega-3 Fatty Acids, 63, 65, 71, 75, 76, 120, 121, 123, 127, 128, 129, 131, 132, 133, 134, 135, 136, 137, 184, 187, 189, 198, 203, 217

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Omega-3-6 Ratio/Balance, 23, 26, 64, 131, 132, 136-137, 203 Omega-6 Fatty Acids, 63, 120-121, 127, 129, 131-132 Onion, 24, 26, 30, 65, 71, 116, 117, 144, 175, 188, 193, 195, 196, 198, 212, 216, 218, 224, 226, 227, 228, 229, 230, 235, 236, 237, 238, 240, 241, 246, 247, 248, 249, 250, 256, 257, 258, 259, 260, 263, 270 ORAC (Oxygen Radical Absorbance Capacity), 19, 26, 263 Oranges, 26, 70, 71, 83, 91, 183, 287, 288, 291 Oregano, 71, 113, 114, 188, 194, 210, 216, 219, 250, 256, 257, 261 Organic, 19, 30–31, 33, 34, 50, 51, 60, 61, 62, 68, 73, 75, 95, 96, 98, 100, 110, 155, 158, 166, 168, 172, 174, 176, 216, 220, 221, 249 Ottawa Regional Cancer Foundation, 9–10, 206 Oxytocin, 43, 165, 236, 257 Paleo, 19, 50, 263 Paprika, 71, 114, 241, 260, 261, 269, 270 Parkinson’s, 70, 170 Parsley, 71, 114, 195, 197, 210, 228, 234, 250, 252, 257, 259, 266, 267 Partially Hydrogenated Fats, 56, 68, 131, 135, 313 Pepper (spice), 71, 108, 114, 117, 161, 182, 188, 192, 193, 194, 195, 196, 197, 212, 216, 226, 229, 241, 250, 251, 252, 256, 257, 258, 259, 260, 261, 262, 263, 267, 269, 270, 274, 275, 288 Peppers, 30, 65, 71, 117, 161, 175, 182, 188, 195, 196, 197, 198, 227, 228, 229, 230, 231, 236, 238, 241, 245, 246, 247, 250, 251, 256, 257, 259, 266, 274 pH Test, 32, 34 Plant Powered, 15, 19, 29, 40, 43, 45, 49, 60, 97, 129, 135, 156, 173, 176, 188, 213, 225, 248 Plant Protein, 29, 70, 76, 170, 171, 173, 177, 247 Polyunsaturated Fatty Acids (PUFA), 120, 125, 127, 128, 167 Portion Sizes, 29, 50, 51, 74, 158, 176 Potassium Bromate, 70 Poultry, 19, 33, 71, 112 , 114, 135, 166, 167, 173, 174, 176 Power Body, 22, 28 Power Foods, 22, 24–25, 28–29, 34, 41–45, 48–49, 51, 61, 63, 71–74, 80, 83, 90, 102, 111, 116, 126–127 Power Foods 101 Food Pyramid, 49 Power Foods 101 Recipe Criteria, 50 Power Foods Index (PFI), 19, 23, 26, 34, 51, 111 Power Mind, 22, 28, 43, 89 Power Petals, 43 Power Play, 22, 43 Power Relationships, 22, 43 Power Self, 22, 43 Power Shift Down, 19, 36, 51, 99, 112, 150 Power Shift Up, 19 Power Sleep, 22, 43 Powerless Foods, 13, 27, 28, 47, 148 PPARs (Masters of Fat Burning), 121 Pregnancy, 128, 165, 168, 171, 172 Probiotics, 25, 31, 34, 71, 75, 167, 230

Processed Foods, 13, 19, 27, 28, 34, 45, 51, 56, 63, 70, 75, 98, 100, 112, 122, 124, 131, 149, 151 Prostate Cancer, 7, 24, 34, 274 Protein Shifting, 19 Protein, 14, 15, 16, 19, 22, 29, 31, 32, 34, 37, 41, 44, 45, 46, 47, 53, 61, 62, 64, 65, 68, 69, 70, 71, 72, 74, 75, 76, 82, 83, 89, 91, 96, 97, 98, 100, 102, 110, 113, 115, 131, 134, 136, 138, 144, 145, 148, 150, 151, 152, 153, 154, 155, 156, 160, 164–179 Protein-Dial, 168, 173, 174 Pseudo-Grains, 44, 144, 148, 153, 156, 167, 174, 175, 183 Pumpkin seeds, 15, 22, 25, 26, 34, 36, 37, 71, 131, 158, 170, 174, 177, 186, 187, 205, 211, 228, 241, 256, 257, 266 Quinoa, 26, 44, 56, 71, 115, 117, 144, 148, 151, 155, 156, 157, 166, 167, 170, 174, 175, 176, 177, 179, 202, 205, 221, 228, 245, 247, 252, 253, 260, 262, 279 Radishes, 24, 26, 71, 113, 156, 194, 208, 247, 287 Raspberries, 26, 105, 184, 189, 203, 207, 209, 280, 282, 283, 289 Raw Foods, 24, 25, 31, 32, 34, 167, 259 Recipe Criteria, 50–51 Repetitions, 80, 82, 168 Resistance Training, 15, 22, 25, 26, 34, 81, 90 Resveratrol, 26, 29, 170 Rice Cooker, 57, 182, 183, 185 Rice, 26, 27, 40, 56, 59, 71, 73, 77, 98, 117, 144, 148, 149, 151, 154, 155, 156, 157, 158, 161, 167, 174, 193, 228, 235, 238, 244, 246, 247, 252, 253 Rosemary, 71, 73, 113, 114, 115, 194, 209, 212, 216, 218, 219, 220, 221, 269, 287 Saffron, 114 Sage, 71, 114, 287, 309 Salt, 15, 17, 36, 40, 41, 53, 56, 61, 63, 65, 68, 71, 73, 74, 75, 83, 95, 108–115, 117, 161, 182, 183, 188, 192, 193, 194, 195, 196, 197, 198, 202, 205, 208, 209, 212, 213, 216, 217, 218, 219, 220, 221, 225, 226, 228, 230, 234, 235, 236, 238, 239, 240, 241, 244, 247, 251, 252, 256, 257, 258, 259, 260, 261, 262, 263, 267, 268, 269, 270, 274, 280, 283, 288, 291 Salty Six, 111–112, 113 Sam’s Sprouts, 62 Sarcopenia, 164, 168 Saturated Fat, 69, 96, 120, 123, 125, 126, 131, 135 Savi Seeds (Sacha Inchi), 71, 137 Scallions, 24, 116, 235 Scleroderma, 170 Sea salt, 15, 17, 53, 61, 65, 68, 71, 73, 83, 108–115, 117, 161, 182, 183, 188, 192, 193, 194, 195, 196, 197, 198, 202, 205, 208, 209, 212, 213, 216, 217, 218, 219, 220, 221, 225, 226, 228, 230, 234, 235, 236, 238, 239, 240, 241, 244, 247, 251, 252, 256, 257, 258, 259, 260, 261, 262, 263, 267, 268, 269, 270, 274, 280, 283, 288, 291 Seaweed, 63, 64, 161, 247, 250, 275, 281, 291 Serotonin , 36, 80, 95, 122, 136, 140, 165, 207, 213, 228, 237, 257

Serving Size, 50, 68 Sesame Seeds, 131, 161, 170, 174, 198, 219, 220, 246, 247, 275 Sets, 80, 82 Skin, 16, 37, 81, 90, 101, 104, 121, 128, 129, 133, 136, 160, 165, 172, 184, 188, 218, 234, 251, 283, 294 Skinny Switch, 19, 51, 47–48, 96, 145, 149, 168 Sleep, 22, 36, 37, 42, 43, 47, 48, 51, 80, 81, 147, 148, 155, 165, 170, 216, 228, 237 Smoke Point of Oils, 132 Soaking & Sprouting, 56, 60–61, 62, 63, 75, 302-303 Sodium Nitrite and Nitrate, 70 Sodium, 56, 64, 68, 74, 108–115 Soy, 25, 71, 74, 75, 76, 113, 120, 123, 150, 170, 174, 238 Specific Carbohydrate Diet (SCD), 144 Spinach, 24, 26, 37, 65, 71, 137, 145, 175, 176, 177, 192, 197, 218, 228, 236, 246, 247, 253, 256, 261, 269, 274, 290, 294 Spiralizer, 58, 59, 63, 158, 228, 251 Spirulina, 170, 174, 177, 295 Spring Clean Your Kitchen!, 56, 63, 312, 313 Sprouts, 17, 61, 62, 63, 65, 71, 127, 135, 161, 177, 186, 197, 221, 228, 229, 231, 235, 238, 245, 249, 253, 257 Squirrel Syndrome, 19, 151 Stevia, 71, 95, 100, 101, 102, 186, 203, 212, 220, 221, 239, 249, 275, 281, 283, 288, 295 Strawberries, 15, 22, 25, 26, 30, 34, 60, 73, 91, 101, 102, 104, 105, 138, 154, 158, 179, 185, 189, 203, 204, 207, 226, 287, 289, 293 Strength Training Zone (STZ), 80 Stress, 81, 98, 100, 109, 114, 122, 123, 147, 148, 151, 153, 155, 165, 166, 168, 169 Sugar, 19, 23, 28, 40, 41, 44, 46, 47, 48, 51, 56, 59, 63, 68, 69, 71, 74, 94–105, 120, 122, 123, 124, 126, 140, 144, 145, 146, 147, 148, 151, 152, 158, 166, 167, 170, 172, 176 Sugar Burner, 152 Sunflower Seeds, 26, 202, 220, 221 Sunflower Sprouts, 17, 65, 197, 231, 245 Sushi Mat, 58 Sweet Trio, 97, 100 Table Salt, 108, 110, 111, 112, 113 Tamoxifin, 75 Tarragon, 71, 114, 263 Teff, 44, 144, 148, 155, 156, 157, 167, 174, 193, 279 Tempeh, 71, 74, 75, 76, 177, 268 The Fountain Of Youth, 16 The Great Grain Robbery, 150 Thyme, 15, 71, 72, 113, 114, 115, 176, 194, 208, 210, 216, 218, 237, 240, 250, 257, 260 Thyroid, 64, 70, 75, 109, 110, 136, 171, 235 Thyroxine, 165 Tofu, 71, 74, 75, 76, 249 Tomatoes, 17, 26, 30, 65, 71, 117, 138, 150, 188, 210, 212, 218, 221, 225, 228, 229, 231, 234, 246, 250, 256, 258, 259, 260, 261, 274

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Vitamin B5, 26 Vitamin B6, 26, 116, 127, 135, 213 Vitamin B12, 26, 29, 113, 161 Vitamin C, 29, 30, 31, 91, 101, 104, 105, 114, 116, 156, 160, 179, 184, 188, 196, 205, 212, 224, 225, 226, 227, 231, 251, 256, 283, 294, 295 Vitamin D, 33, 122, 235 Vitamin E, 26, 29, 65, 136, 256 Vitamins & Minerals, 16, 23, 31, 42, 61, 62, 64, 72, 74, 75, 83, 95, 96, 101, 121, 141, 144, 149, 152, 167, 249, 291 V-Power, 16, 28–29 Wakame, 15, 22, 25, 26, 34, 61, 63, 64, 167, 313 Walnuts, 26, 53, 65, 71, 128, 131, 170, 174, 204, 206, 247, 260, 274, 279, 302 Water , 40, 50, 83 Weight, 29, 80, 97, 99, 111, 112, 133, 146, 153, 165, 168, 169, 170

RECIPE INDEX - BY RECIPE RECIPE INDEX - BY POWER FOOD Available at www.powerfoods101.com

dr. joël

Wheat, 52, 98, 144, 146, 147, 149, 150, 151, 153, 155, 156, 158, 161, 183 Whole Grain, 19, 50, 56, 60, 70, 77, 83, 102, 115, 138, 144–146, 148, 149, 153, 155, 156, 158, 176, 228, 235, 244, 267 Wild Rice, 144, 148, 155, 156, 157, 167, 174 Workout, 19, 22, 37, 43, 53, 60, 72, 73, 80–89, 91, 126, 134, 145, 152, 154, 156, 169, 173, 174, 218, 229, 290, 291 Workout, The Power Foods 101 Workout, 85-88 Zinc, 26, 36, 37, 65, 127, 135, 141, 166, 184, 205, 267

SUNSET

Note: The most commonly used term has been used with the less commonly used in brackets

photo: shutterstock, design: evergreenalauddin@gmail.com

Tony Greco, 10, 28, 83, 91 Tool Kit, 13 Training Heart Range ( THR), 80 Trans-Fats, 56, 63, 74, 120, 123, 124, 125, 131 Travel Health , 72–73 Triglycerides (TG), 47, 96, 120, 124, 290, 298 Turmeric, 15, 26, 37, 65, 71, 167, 175, 194, 239, 287, 288, 291 Unsaturated Fat (USFAs), 120, 126, 141 Vegan, 19, 29, 45, 117,129, 168, 171, 173 Vegetable Oils, 40, 68, 74, 120, 123, 124, 125, 127, 131, 138, 275 Vegetarian , 19, 29, 129, 171, 173 Veggies, 15, 16, 22, 24, 25, 26, 28, 34, 40, 50, 71, 72, 75, 77, 96, 102, 115, 116, 117, 123, 135, 137, 145, 147, 148, 149, 151, 152, 153, 154, 155, 156, 158, 173, 174, 175, 176 Vitamin B3, 26, 62, 127, 135

“The body achieves what the mind believes.”

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ABOUT DR. JOËL Naturopathic Dr. Joël Villeneuve is the North American expert in Ienergy and specializes in Anti-Aging Medicine, Metabolism, Hormones, and Nutrition. She has recently been awarded the “Lifetime Achievement Award” for her contribution to health and wellness. She is the TV host & producer of The Revivelife™ Wellness Show. She is recognized as a dedicated integrative doctor and personal trainer, key opinion leader, media personality and national speaker with over 25 years of experience. Dr. Joël has co-created “The Maximized Metabolix” educational and certification program for leading doctors around the globe. She is a board member of the North American Metabolic & Nutrition Certification Program (NAMN) and a member of the Physicians Committee for Responsible Medicine (PCRM) www.pcrm.org and the Sports Nutrition Institute (SNI). Dr. Joël has directed clinical trials and reviews, including the European designed “Healthy & Active™ Weight Management Program”. She is the contributing scientific editor of “Maximized Metabolix” supplementation and metabolic testing. Dr. Joël is an activist for policy and government regulations. She has served on the board of professionals for the regulatory affairs of Natural Health Products Labeling and Licensing: Natural Health Products Directorate’s (NHPD’s) as a panel member: “Evidence Requirements for NHPs Intended for Use as Weight Loss and/or Weight Management Aids”. She has trained with world leaders in their fields, including Dr. Neal Barnard, MD leader in Nutritional Medicine, Dr. Caldwell Esselstyn, MD expert in Cardiovascular Medicine, Dr. Thierry Hertoghe, MD, international hormone expert and consultant to Suzanne Somers, Dr. Erika Scwartz, MD, Bio-Identical Hormone Doctor and Hormone Expert, and Dr. Ben Lerner, DC, Co-Founder of Maximized Living. Dr. Joël is the founder, clinical director and CEO of The Revivelife™ Clinic. Dr. Joël has supported thousands of patients to optimal health with her vision to inspire vitality, balance, and empowerment in all. Dr. Joël is a community leader and charity activist. She is the founder of “Blast off to Kids Wellness” to create awareness of autism and support Children at Risk. She is a consultant to many organizations, including Farm Boy, Greco, national athletic teams and over a dozen olympic athletes. She continues to teach health programs in the community and at the Ottawa Regional Cancer Foundation. Dr. Joël appears regularly on television, with appearances on CTV Morning Live, CTV News at Noon, Rogers TV, Revivelife™ TV, CBC News, and CJOH. She contributes frequently to magazines, committees, corporate health programs, and is a go-to person for Natural Health and Nutrition. Naturopathic Dr. Joël can be found in her family time with her active two sons, dog Lola and husband skiing, travelling, developing new recipes and photographing them in her kitchen or just relaxing at any of our nearby lakes! Dr. Joël is passionate about “Inspiring Health, Naturally”. For more www.drjoel.ca

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