! How to create an 800lb athlete H ello A th letes an d P aren ts! W elc o m e to A r ete str en g th ’s N o th in g B u t N u trien ts -A th lete F o o d P lan an d G u id e. Th is g u id e is d esig n ed to h elp yo u u n d erstan d w h at a h ig h n u trien t an d o ptim u m spo rt perfo rm an c e n u tritio n plan lo o ks like an d h o w to im plem en t it in to a b u sy ath lete’s life . N o tice th at th e fo o d ch o ices an d m eals are fo c u sed o n pr o vid in g o ptim u m levels o f N U TR IE N TS (vitam in s, m in er als, an d pro tein s). Th ese n u trien t d en se fo o d s h ave am azin g pro perties to : • E n h an c e ath letic per fo r m an c e • R epair th e bo dy fro m stren uo u s train in g an d spo rts • A ide in th e bu ild in g an d m ain ten an c e o f m u scles • E n h an ce an d repair th e n euro lo g ical system • C lean , resto re, an d repair cells an d o rg an s b y d eto xifyin g an d reb u ild in g • O ptim ize g u t h ealth fo r b etter ab so rptio n o f th ese n u trien ts • O ptim izes th e im m u n e system , lo w erin g th e in c id en c es o f illn esses an d allerg ies C o n su m in g to n s o f em pty c alo ries, fo o d fillers , ju n k an d fast fo o d s, lar g e m eals o f h eavy star c h es, refin ed c ar b s an d ster eo ty pe “ath lete fo o d s” is an o ld sc h o o l w ay o f th in kin g an d w ill n o t c reate a h ealth y, po w er h o use ath lete. W e w ill take ad van tag e o f th e P eer r eview ed researc h an d in fo r m atio n fr o m th e th o u san d s o f stu d ies ab o u t w h o le fo o d s an d su per fo o d s an d u tilize th em to o ur ad van tag e. Th e sid e effec t w ill b e an u n sto ppab le ath lete . b ec o m e so m eth in g g r eater! S in cerelyJen n ifer Jo h n so n , c n , c r n N utr itio n D irec to r/ c ertified n u tr itio n ist Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! The Day to Day Food Plan Day 1 Breakfast: Chocolate Monkey Shake and “Slap n Go” Egg Sandwich Snack: Apples Slices with almond butter (Dipped in hemp seeds for added protein bonus) Electrolyte water Lunch: Dagwood Sandwich on GF Udi Hamburger Bun Protein shake (Naked Juice-Green Machine with 1 tbsp hemp protein powder) and electrolyte water Eating Out? Flame Broiler: Chicken, Extra Veggies on Brown Rice Electrolyte water Snack: Chocolate Monkey Shake And/Or a ham sandwich (on GF bread, of course) with tomato, lettuce and avocado And/ or Celery sticks & nut butter (dip in hemp seeds for more protein) Electrolyte water Dinner: Olympian Chili Arugula, Tomatoes & Olives Salad Take it to the Greek Dressing Electrolyte water Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! Day 2 Breakfast: Chocolate Monkey Shake 2 slices of GF toast topped with tomato slices, avocado slices, chopped cilantro and a squeeze of lemon or salsa Snack: Fruit, Carrots and/or celery with Organic (raw preferred) almond butter and hemp seeds sprinkled on top or dipped in for protein power Electrolyte water Lunch: Tuna Salad Sandwich on Toasted GF Bread w/ Avocado and alfalfa sprouts Raw Veggies sticks with Bean Dip Electrolyte water Eating Out? Thai Food- Thai Dara in DP is delish! Chicken Pad Thai and Fresh spring rolls Or Spicy Beef Salad – it rocks! And Chicken Satay, yum! Electrolyte water Snack: More of your first snack or Organic Hummus and carrots and/or zucchini Protein bar Electrolyte water Dinner: Wild Salmon, with Wild Rice and Wild Mushrooms Sautéed Kale & Pine Nuts And a salad of choice --------------------------------------------------------------------------------------------- Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] Day 3 ! Breakfast: Farmer John’s Egg Bake (best if made the night before due to time) And/or The Body Building Berri Shake Snack: 2 pieces of fruit with Organic Sunflower Butter (add hemp & chia seeds for more nutrients) or soy free beef jerky if you want to really chew on something Electrolyte water Lunch: Naked Hamburger (no bun): loaded with grilled onions, tomato, avocado, lettuce, sprouts w/out the bun, no cheese Green salad with carrots, cucumber, olives and Easy Rider Dressing Electrolyte water Eating Out? IN n Out Burger Order burgers animal style and protein style (This is without the bun) If you are really hungry, do triple meat, animal style, protein style Fries are not horrible, but they aren’t power athlete food either (Cheese or onion rings= garbage) Snack: 1 to 2 Bananas dipped in chia seeds and goji berries or homemade trail mix of nuts, seeds and dried fruits Electrolyte water Dinner: Chicken Fajitas- Organic Chicken, Peppers, and Onions, with sides of Avocado, Cilantro Pico D Gallo and Guacamole over Chopped Cabbage Add Black beans and Organic Corn Chips Electrolyte water -------------------------------------------------------------------------------------------Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] Day 4 ! Breakfast: If you have leftovers from the chicken fajitas, you can use the ingredients to make a fajitas scramble with GF toast or Paleo Scramble (scrambled eggs with ham or turkey and lots of veggies) with GF toast topped with avocado and a squeeze of lemon Protein shake- Chocolate Mint Monkey Snack: Carrots with spicy bean dip or Spicy guacamole with Organic chips and/or Protein bar and electrolyte water Lunch: “Rollies”: GF/ nitrate free luncheon Meat with thin cut Carrots, cucumbers,Celery and Sprouts rolled together (like sushi)by itself or in a collard green leaf with Hummus (to dip the “Rollie” into) & Simple salad or veggie sticks with Creamy Ranch-ish Dip Electrolyte water No Eating Out: Take lunch with you! Save your money and your Health! Snack: Raw bar and trail mix with a protein shake of a Naked juice with a tbsp of hemp protein powder and electrolyte water Or a couple of chicken tacos with avocado Dinner: Bada Bing Soup and a salad of Arugula, tomatoes, fresh basil, pine nuts, cucumbers and a little red onion with a balsamic dressing --------------------------------------------------------------------------------------------- Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! Day 5 Breakfast: Pamela’s Pancake Mix using the Nothing but Nutrients Recipe (Because I make them better than the recipe on the package!) Use Earth Balance Soy Free Butter for the top and Sprinkle with hemp seeds, goji berries and pecans- a bit of ORGANIC maple syrup is good Body Building Berri Protein Shake Snack: Green Naked shake with 1 tbsp hemp protein powder and Power Trail mix Electrolyte water Lunch: Chicken Salad on a salad or on cucumber slices and /or tomato slices with sunflower sprouts or Chicken Salad Sandwich on GF Bread with avocado and sunflower sprouts with raw veggie sticks and Dippy Dip Electrolyte water Eating Out? The Local Burger Joint Order your burger without a bun. If they have one, add a salad and use a NON-Dairy dressing like Plain Italian or Balsamic. Try to avoid fries; the oil is rancid and carcinogenic. If they have chicken sandwiches, you can opt for that too, no bun and put it on a salad if possible. Snack: Chocolate Monkey Shake, or fruit smoothie with hemp protein powder or spicy hummus with carrots, zucchini and jicama Electrolyte water Dinner: Seafood Stir-fry w/ Carrots, Onions, Bok Choy, Snap Peas, Mushrooms, and Water Chestnuts & cashews Serve over brown rice and Napa Cabbage Electrolyte water Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] Day 6 ! Breakfast: Breakfast Power Salad: Salad of chopped apples, celery, walnuts, cherry tomatoes, and hemp seeds with squeeze of lemon, 2 tbsp of olive oil, a pinch of sea salt and a tsp of honey- toss and eat! Protein Shake of choice: Chocolate Monkey, Mint Chocolate Monkey, or Body Building Berri Snack: Protein Bar (needs to be gluten, dairy and soy free) If snacking at Jamba Juice, add a side of a shot of wheat grass or opt for their new green shakes (Jamba Juice’s smoothies are high in sugar, so if you go, make it a once and a while thing) Electrolyte water Lunch: Grilled or Baked Chicken or beef cut like kebobs or in chunks, Greek salad, Hummus (No pita bread, unless it is gluten free) Substitute pita with fresh carrots and cucumbers (Cut like a chip) Electrolyte water Eating Out? Find a kebob place that serves kebobs and hummus and Baba ghanouj (eggplant dish like a hummus and it is awesome!!!) Lentil soups and Greek salads No pitas Snack: Raw bar and nuts Electrolyte water Dinner: Pesto-licious Chicken, Brussel Sprouts salad and Wild Rice with almonds Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] Day 7 ! Breakfast: Hard Boiled eggs, chopped up in a bowl, add a bit of mayo and salt to taste. Serve on GF toast and with a protein shake of choice Snack: Avocado halves with sprouts and salsa Or dried fruit and Power trail mix: goji berries, inca berries, raw cashews, hemp seeds, sunflower seeds, cacao nibs and shredded coconut and Electrolyte water Lunch: Chicken tacos with lots of tomatoes and cilantro in a sprouted corn tortilla or bib lettuce cups with Guacamole and pico de gallo Electrolyte water Eating Out? Chipotle Burrito Bowl: Meat of choice, black beans, easy rice, fajita veggies, pico de gallo, lots of lettuce and guacamole No cheese or sour cream Electrolyte water Snack: 2 scoops of tuna salad with celery sticks to scoop or naked juice with 1 tbsp hemp protein powder Electrolyte water Dinner: “Dang nabbit, I forgot to thaw the chicken” stew “Sprout, Sprout Let It All Out” salad Sweet Potatoes: baked or cut into spears seasoned with a bit of olive oil, sea salt and pepper and baked to a delish dish! Electrolyte water Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] Protein Shakes ! Protein shakes are pretty straightforward; make a combination of flavors you like and add protein sources. Nothing but Nutrients likes to fortify all shakes with super foods- foods that are found around the world that have OUTSTANDING nutrient content of minerals, vitamins, amino acids and bonus features like energy boosters, brain power and stamina builders. Adding dairy or the products of dairy to protein shakes disrupts the absorption process in the stomach and intestines. Due to the mucus build up that will line the walls of these organs, absorption is hindered and for almost all people, the body will begin to fight the “invader” of dairy, lowering the immune system and leaving you vulnerable to getting sick with a cold, allergies or even the flu. This process can happen in a day or in a couple of weeks of using dairy in your shakes, but it WILL happen. So let’s stay powerful, healthy, and keep that advantage over your competition! Happy Sipping! Jennifer Johnson, CN, CRN, Nutritional Director for Arete Strength/ Nothing but Nutrients Program Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! What do these shake ingredients do????? Some of these ingredients will seem expensive to purchase, especially if you are stocking up for the first time. But understand these are pure foods, with unbelievable nutrient packed benefits and are targeted for optimal nutrition, health and are highly enhancing to sport performance (the legal way). The first 12 ingredients are the base for almost every shake we have formulated specifically for our athletes, the other ingredients can be added to your shakes over time for even more sports enhancing benefits. Ice = the cool factor. The only purpose ice serves in these shakes and smoothies is to have it be a cool tasty treat. Banana = the sweetener. Bananas are best known for their Potassium content. Bananas also contain great levels of Vitamin C, Vitmain B6 and fiber. N ut M ilks (Almond, Coconut, Hazelnut or Coconut water) = the base. Nut Milks are loaded with vitamins and minerals NATURALLY, and contain no hormones and antibiotics like dairy! They DO contain magnesium, selenium, manganese, potassium, fiber, iron, zinc, phosphorous, CALCIUM, and vitamin E. Raw O rganic Cacao Pow der = targets the heart. A super antioxidant, cacao opens veins + arteries, puts oxygen into the muscles and brain, and contains so many minerals and vitamins that I could fill 2 pages with data!!! SUPER FOOD! M aca Pow der= Muscle builder and repairer. Maca has been used for centuries for strength + endurance and is a giant in defending the body against stress. According to much research, Maca increases energy, oxygen in the blood, physical strength, neurotransmitter production, supports the endocrine system, the adrenals and the thyroid. It improves mood and healthy hormone production. Raw H em p Pow der = PURE DIGESTABLE COMPLETE PROTEIN- This is why our NBN shakes are SUPERIOR to any other protein shake made with whey or brown rice! Raw Hemp Powder is known by leading researchers and doctors to be considered one of the most nutritious food sources on the planet! PACKED with all the essential amino acids and essential fatty acids and it is EASILY DIGESTABLE. Rich in iron, vitamin E, Omega-3 and Omega-6 fatty acids, lecithin (for brain and liver health), the super duper anti-inflammatory GLA, phosphorous (for bone density), Potassium (the action mineral), Magneseum (opens over 300 different detoxification pathways in the body), calcium (relaxes the digestive tract and muscular system, removes toxins -only the plant based calcium!!!), and more! Vanilla Pow der/ or Pure Vanilla Extract = makes it yummier Vanilla powder contains trace minerals such as calcium, magnesium, potassium, manganese and iron- good for heart, blood pressure and production of red blood cells. Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! Raw Nuts= the grounder. Nuts add a body to any shake and a good fat. Each different type of nut has its own super power, so constantly change it up. Besides, it gives you a crunchy texture that is tactfully satisfying. Shredded Coconut= the absorber. Coconut, besides tasting fantastic, is a good fat and makes omega 3 penetrate into body, supports the immune system, thyroid gland, the nervous system, skin and gives fast energy that increases your metabolism for weight loss. Cinnamon= subtle taste enhancer. Cinnamon has anti-inflammatory properties Cacao N ibs= targets the heart and is a SUPER antioxidant. (same benefits as the powder, but crunchier) Cacao Butter= an essential fat. Cacao butter is a great fat; it allows the absorption of all these super foods to go directly to the cells and start taking action. Filled also with all the benefits of cacao powder!!! Spirulina = PROTEIN. Spirulina is a massive nutrient rich food source, massive immune booster, loads of minerals, vitamins and antioxidants, makes body more alkaline –aka it is an anti-cancer super food. Use as a powder or take as a supplement. M arine Phytoplankton* = Super Athlete food! Enhances brain function, improved immune function, antiviral, antifungal, antibacterial qualities, improves cellular repair, radiation protection and detoxification, anti-inflammatory support, antioxidant support, improves circulation, improves the heart function, allergy/asthma relief, suppression of symptoms stemming from degenerative disease AND the extremely high levels of chlorophyll content increases oxygen uptake that fuels muscles, improving performance and endurance. Lucum a Pow der = sweetener from the Lucuma fruit. I love the taste of this powder, it’s like maple syrup ice cream. Lucuma is high in beta carotene, iron and niacin (B3), fiber, and calcium. Even though high in an amazing sweet flavor, it is low in sugar. Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! M esquite Pow der = Another source of protein (11-17% protein)! Mesquite powder contains an impressive amount of minerals, but especially high in magnesium, calcium-the kind that REALLY builds strong bones, lysine, potassium, iron, zinc and dietary fiber. Good for balancing blood sugars. Good for thyroid issues. Aloe Vera Pulp = targets digestion health, anti-inflammatory properties, and keeps blood sugars stable. Contains Vitamins A, B1, B2, B6, C and E. It also contains a fantastic source of Folic acid and Niacin, calcium, iron, potassium and zinc. ** Good for athletes with Digestion/ absorption issues Pure O rganic Coconut O il = good fat and makes omega 3 penetrate into body, supports the immune system, thyroid gland, the nervous system, skin and fast energy that increases your metabolism for weight loss. Chia seeds = CALCIUM FOR STRONG BONES! More calcium by weight than whole milk without the nasty health side effects, targets the blood sugar, keeps it level, keeps you regular –if you know what I mean, rich in Omega 3 _more than salmon, complete protein=energy, keeps you young looking= super antioxidant, so nutrient rich stops food cravings, no flavor means they can taste anyway you want, and they are cheap to buy, M ucuna Pruriens* = Awesome for balancing blood sugar and promotes a natural increase in HGH (human growth hormone) meaning stimulates muscle growth, increases lean muscle mass, improves sleep, reduces body fat, improves mood & a sense of well-being, increases energy levels, improves cholesterol profile, stimulates a regeneration of organs (heart, liver, kidney & lungs), improves immune system and decreases wrinkles-it’s the fountain of youth! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! ! Chocolate Monkey Shake This shake was formulated specifically for athletes for peak sport performance abilities, to speed up recovery time, and create and build lean muscle mass . The First 12 ingredients are the base, anything pass that are just taking your shake to a whole other level of rock star! 1/2-cup ice 1-2 Organic Bananas 3 cups unsweetened nut milk (Almond, Coconut or Coconut water) 2-3 heaping tbsp raw organic Cacao Powder 2 tbsp Raw Organic Maca Powder 2 tbsp Raw Organic Hem p Protein Powder 1 tsp Vanilla Powder/ or Pure Vanilla Extract 2 – 3 heaping tbsp Unsweetened Shredded Coconut 1 tsp Cacao Nibs 1-2 tsp cinnam on 1 handful of nuts= I like cashews, but whatever you like 1-2 tbsp cacao butter or 1 tbsp of Pure Organic Coconut Oil ________________________________________________________________________ 1 tsp Spirulina 1 tbsp Lucuma Powder 1 tbsp Mesquite Powder 1-2 droppers of Marine Phytoplankton 2 tbsp Aloe Vera Pulp 1 tbsp Chia seeds Mucuna Pruriens* Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! !"#$%&'($%)*+'*,-$%#..*$/"01#$ $$$ ! ! !!!! !!!! !!!! $ "#!$%&!'()!*+!,-)!.%%/!#%(!#(&*,$!%0)(!1-%1%2',)3!,-*4!*4!'!45)),!6)(($!4-'7)!5*,-!8(%,)*+! This shake was formulated specifically for athletes for peak sport performance abilities, to speed up recovery time, and create and build lean muscle mass . ! ! ! !"#$%"&'""(#)" " *"#$%+",-.(//-"0$1"2(/3"&'"45&(#)" " 6"#$%"'7&8)."9)77()+"&'"#5&(#)"" 6":-.-.-" " ;"1:+%"<#-("=&>?)7" " 6"1+%"2-#-" =&>?)7" " ;"1:+%"45(-"@))?+"&7" A)B%"@))?+"" 6"1:+%"4-#-&"0(:+"C&%1(&.-/D":$1"1-+1EFG" " ;"1:+%"A)B%"=7&1)(." =&>?)7" " *"1:+%"+57)??)?" #&#&.$1"" 6"1+%"H-.(//-" %&>?)7" &7")I17-#1" " """ " " """ 9/).?"(."-":/).?)7"-.?").J&EK"" "LLLL('"1&&"15(#3D"15(."(1"&$1":E"-??(.M"B&7)".$1"B(/3" """ " !!!! ! !!!! !!!! !!! ! !!!! !!!! !!!! ! ! ! ! ! ! ! ! ! ! ! Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! ! Chocolate Mint Monkey Shake-Tastes just like the Girl Scout Thin Mint Cookie, but without the partially hydrogenated palm kernel oil, cottonseed oil, soybean oil, and palm oil, enriched wheat flour (garbage), caramel color, invert sugar, whey leavening (total garbage), soy lecithin, artificial flavor, sugar and weight gain! • 3 cups of any basic nut milk • ! cup ice • 2 cups of frozen bananas or 2 bananas • 3 tbsp Raw Organic Cacao powder • 1 tbsp Raw Organic Maca Powder • 1 tbsp of cacao nibs (optional, but fun to crunch) • 1-2 tsp of fresh mint, chopped or torn into little pieces • 1 tsp of vanilla powder or vanilla extract • 1 tbsp Raw Organic Cacao Butter • 2 tbsp organic shredded coconut • pinch of Himalayan Sea Salt Blend and enjoy without guilt! Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! ! !"#$%&#!'%&#()*+,!-.#/(#.!!!!!!!!!!!!! !01#2!0%.!31&/+!4#.5%.&/+$#! ! Not All Protein Powders are Created Equal The most confusing and stressful component to any training program is selecting a supplemental protein powder to obtain lean body mass, weight gain, and proper nutrients for recovery. ! The sport performance protein powder business is a 10.6 billion dollar industry and each and every product promises amazing weight and muscle gain, and that their product is the best one on the market. With all that money comes the ability to hire your own doctors, lab researchers, and marketing departments; all who are invested in the profits of the corporation. The one thing no corporation can buy is the scientific, biological fact of how the body will react to any of the products out there; good or bad. You can manipulate the body with steroids, trick it with chemicals for hormone mimicry and stimulation, and be persuaded by testimonials whose motivations for their “experiences” will most likely not be revealed. But let’s not get too political. At Arete Strength, we want the best for our athletes. We will always choose the health of our athletes as priority #1, but it is ultimately the decision of the athlete. What you must consider in selecting a protein powder is the conversion rate of amino acids to protein; also does your body have the ability to convert the amino acids to protein efficiently. Whey Protein: If you want to take a whey protein powder, buy the top of the line, most pure of pure product ever: Organic, grass fed, cold processed (low heat) pure whey without any casein proteins or milk isolates or soybean/ oil. According to the Journal of Biochemistry, whey protein does promote muscular protein synthesis. Whey protein is a fast-digesting protein and is absorbed into the body in as little as an hour. Some whey protein powders contain casein (milk protein). Casein, a slow-digesting protein- due to its large sized molecule- and can take as long as seven hours to digest. This length of time to digest is what makes most people feel bloated or gassy, among many other symptoms and also creates a toxic sludge in the intestines, not what we would like to see in our athletes. If you have a blood type “O” or “A”, chances are that you will have a more difficult time converting the casein protein easily to anything, and it will disrupt the digestive system; it takes a lot of energy from your body to deal with what the body reads as a toxin. Will you still see results? Maybe, it depends on how your body tolerates, processes, and assimilates the protein molecules. Many people can tolerate pure whey protein powders, but most will experience negative symptoms such as gas, bloating, ingestion, acne, poor sleep, headaches, irritability, or mood swings. The best way to see if your body can process the whey or casein protein molecule is to have a blood test by US Laboratories for a test called the LEAF MRT or simply MRT, (both of which can be ordered by Arete Strength.) Dairy products and bi-products are also very acidic in the body, and your goal as an elite athlete is to maintain an alkaline body for optimum recovery from training and developing strong, functional muscles. So if you choose whey protein, be sure to focus on balancing your nutritional health by consuming a lot of high alkaline foods such as veggies, fruits and Arete Athlete shakes like the Chocolate Monkey. For information on the top Whey proteins, see Coach Erik or Coach Jennifer for a list of Arete Approved Whey Proteins! 34700 Pacific Coast Highway #104, Capistrano Beach, Ca 92624 949.542.5100 www.aretestrength.com !"#$%&#!'%&#()*+,!-.#/(#.!!!!!!!!!!!!! !01#2!0%.!31&/+!4#.5%.&/+$#! Soy protein: Soy protein powders have a lot of issues to consider, for example, for humans, soy is a toxin; it slows down the metabolism, and has hormonal estrogen effects on the body. Not to mention it is one of the top 2 most chemically treated and Genetically Modified plants on earth; and frankly it should not be consumed, period. Raw Hemp protein: Hemp that is raw and unprocessed, is an amazing source of essential amino acids and omega fatty acids with fiber and is best suited for human assimilation. In addition to the 15-23% protein content of hemp, it also contains essential minerals including Calcium, Magnesium, Phosphorus, Potassium and Sulphur. Hemp seeds also provide Essential Fatty Acids (EFA’s), Linoleic Acid (LA), and Linolenic Acid (LNA); as well as containing Gamma Linolenic acid (GLA). If you have kidney, liver, or digestive issues, then hemp protein is the best source of protein over whey or soy. Raw Hemp Protein powders are very nutrient dense, and therefore, you will not have to consume massive amounts as in a Whey protein powder protocol; mostly because the body can convert and utilize hemp more readily in the body. Hemp Proteins are very easy to digest and absorbed by the body. The conversion from amino acids to protein is seamless, and due to the bonus of fiber, your system remains high functioning without acidity! Brown Rice Proteins and Yellow Pea Proteins are also high quality, and are very similar to hemp’s nutritional power; not to mention they are low in allergic reactions, easily digestible, and again convert easily in the body. Sun Warrior Protein Powder is a good rice based protein powder for athletes and it contains a power punch of nutrients. Vega Sport and all Vega products also have amazing amounts of nutrients, probiotics, and are easily absorbed in the system. Let’s face it, if your gut and lower intestines are not healthy and absorbing nutrients, your body will not gain lean muscle mass efficiently, your neurological system will be slower, and your organs will not function optimally. A bonus of consuming hemp, rice or pea protein is that it does not contain any of the hormones, antibiotics, or chemicals associated with animals and their by-products. The final decision is ultimately up to you, the athlete. As your coaches, it is our job to give you the most accurate and informed facts about nutrition we can and with that being said, the foods and beverages you choose throughout the day should always coincide with your goal. Make no mistake, this is a very in-depth topic and has many layers. For more details and much more information, please see and stay tuned for our additional videos and interviews on this topic and many more like it. 34700 Pacific Coast Highway #104, Capistrano Beach, Ca 92624 949.542.5100 www.aretestrength.com ! Protein Bars: Always select protein bars that pack the most nutrients. There are a lot of tasty protein bars that do the same protein punch, without whey protein or soy protein. Here are a few: NuGO FREE- Gluten Free Dark Chocolate Trail Mix bar- tastes like a chocolate covered chewy granola bar, super tasty. NuGO FREE- Gluten Free Dark Chocolate Crunch- tastes like a chocolate covered rice crispy treat! NuGO FREE- Gluten Free Carrot Cake bar- this is a sweet one, but it is like a carrot cake with icing. Zing Bars- taste like candy bars These bars are found at Mother’s, Whole Foods, GNC, Health food stores, Stella Lucy (San Clemente), Sprouts, and Hanson’s Natural Market (San Clemente). Energy bars and Raw Food BarsSome of these bars do have protein, but mostly they are packed with a great supply of vitamins, minerals and good old-fashioned energy boosting properties. • Pure bars (found everywhere, Trader Joes, Whole Foods, Mothers, and Sprouts) • Kind Bars- read ingredients; there are some with chocolate and yogurt on them. (found everywhere) • Macrolife Bars; Miracle Reds Berri Berri Bar, Macrogreen Apple Lemon Ginger Bar and Macrogreens Chocolate Cinnamon Bar (They are all good, but we love the Miracle Reds Berri Berri Bar Best) (found at Whole Foods, Mothers and Stella Lucy, and other health food stores) ! Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! ! ! ! !!Fuel for Human Performance Become something Greater! ! !"#$%&&'(&))*&(+,'#)-%.)/,0%#)) Made with 85% protein, Sun warrior has the Highest (non soy) raw (Not Heated over 90 Degrees) whole grain sprouted made up of all 9 essential amino acids and other nonessential amino acids in a perfectly balanced amino acid profile. * 98% Correlation rate to Mothers Milk and a 98.2% digestion efficiency making it one of the highest digestibility and efficiency ratings of any other protein sources (compared to whey and soy). * Highest Net Protein Utilization score of any vegetable based protein and the highest ratio of amino acids converted to proteins. * Created with a Low Temperature natural Enzyme process that does not use any chemicals or acid hydrolysis (like most proteins do). * Naturally Rich in Vitamins and Minerals. Sun Warrior Protein contains high amounts of antioxidants Tocopherols, and Tocotrienols and other essential nutrients — such as thiamin, riboflavin, niacin, phosphorous, iron and potassium. * Increases efficacy and absorption of vitamin, minerals. There has been a direct correlation between the use of Sun Warrior Protein and the absorption of vitamins. PaleoMeal Organic Whey Protein Power PaleoMeal is a powdered nutrition formula designed to promote peak wellness by optimizing intake of proteins, fats, carbohydrates, and micronutrients. The ingredients make this formula ideal for those needing support with weight control, GI health, detoxification, immune issues, heavy metals, and muscle gain. PaleoMeal is made with exceptional quality whey protein, which comes from herds that graze on pesticide-free, chemical-free natural grass pastures. These milking cows are never given bovine growth hormone or any other hormones (No rBST or rBGH), genetically modified organisms or injected pathogens. (*not yet USDA Certified Organic whey). This whey protein is never exposed to high heat temperatures. The result is the highest quality protein supplement, rich in immunoglobulins and lactoferrin. Free of artificial flavors and sweeteners, PaleoMeal is available in natural vanilla, chocolate, and strawberry flavors. Chocolate PaleoMeal has 3 mg of caffeine per serving naturally from the chocolate. ! ! ! ! 34700 Pacific Coast Highway, 104, Capistrano Beach, Ca 92624 949.542.5100 www.aretestrength.com www.nothingbutnutrients.com ! ! !"#$%&#!'%&#()*+,!-.#/(#.!!!!!!!!!!!!! !01#2!0%.!31&/+!4#.5%.&/+$#! ! Vega Sport Performance Protein- A complete multi-source, alkaline-forming, plantbased protein blend, featuring 5,500mg of BCAAs and 5,000mg of glutamine per serving, Vega Sport Performance Protein is formulated to: • Improve strength and exercise performance • Repair and build muscles • Reduce recovery time between training Vega Sport Performance Protein contains an additional protein sourceSaviSeed (sacha inchi) protein, a rich, plant-based source of the amino acid tryptophan. Tryptophan is a key component of serotonin production. ! Serotonin—the feel good hormone—helps with the mental aspect of recovery, so you’ll keep the drive alive and be motivated to train again. Take Vega Sport Performance Protein within 30 to 90 minutes of your workout or throughout the day to meet your individual protein needs to recharge and repair so you can do it all again, sooner. This product is also available in portable packs to carry with you as well, but it is more cost effective to buy in bulk. Vega Sport- Recovery Accelerator Vega Sport Recovery Accelerator is the first all-natural, plant-based recovery drink mix specifically developed to address all six key elements of post-workout recovery, including: Muscle glycogen replenishment, muscle tissue repair and protein synthesis, hormonal support, soft-tissue repair, immune function, inflammation-reduction and rehydration. The unique formula of Recovery Accelerator features an innovative blend of 23 synergistic plantbased ingredients, like glucosamine, MacaSure, devilʼs claw, L-arginine and American ginseng, specifically selected to: Take Vega Sport Recovery Accelerator • Replenish energy and electrolytes within 20 minutes immediately after training. • Reduce inflammation, muscle and joint pain • Support immune system function and protein synthesis ! • Reduce recovery time between training Vega Sport Recovery Accelerator also features a 4:1 ratio of carbohydrates to protein, a combination shown to increase muscle glycogen re-synthesis—a crucial component of post-workout recovery. 34700 Pacific Coast Highway #104, Capistrano Beach, Ca 92624 949.542.5100 www.aretestrength.com www.nothingbutnutrients.com Fuel For Human Performance Salt- It’s ELECTROFYING! Proper salt intake is essential to a properly operating and hydrated body, yes, salt! If you were to eat a person- uh… gross- we would be a salty meal. In proportion to size, we have the same measurement of salt in our bodies (if we are optimally healthy), as the ocean. But not any salt. Mineral rich salt. You all have heard of electrolytes, it’s what Gatorade prides itself on. Electrolytes are what are created when a mineral salt and water get together and begin to conduct electricity for your cells. Gatorade, however, fell to the waste side of sugary drinks because they wanted to appeal the consumers of soda, so they added food coloring and sugar; high fructose corn syrup too. What was once a sport drink is now a hybrid soda/ sport drink. Here’s a cheaper and far superior sport drink for everyone- athletes, people who are seeking optimum health, and even children. Recipe: A glass of filtered water, a tiny pinch of Himalayan Pink Sea Salt or a High Quality Sea Salt (like Celtic Sea Salt) and that’s it. Yes, that’s it. Here’s a comparison of Himalayan Pink Sea Salt / High Quality Sea Salt and regular table salt. You will clearly see the 2 types of salts are nothing alike and do the complete opposite for your health. How much Himalyan Sea Salt should you put in your body? The human body needs only as little as 500mg of sodium per day or 1/4 teaspoon of Original Himalayan Crystal Salt®. The USDA recommends no more than 2,500mg per day and of course never differentiates what type of salt; 2500 mg of table salt is toxic. We tend to use too much salt than too little as the average American uses more than 5,000mg per day and that is being very conservative. As opposed to refined table salt, you can use Himalayan Sea Salt more freely 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 www.nothingbutnutrients.com Fuel For Human Performance because of its holistic properties, which make it easy for the body to assimilate. This doesn’t mean eat a brick of salt a day; it just means you may season your food to taste when cooking and not stress out about it as much as table salt or worst the amount in processed foods, frozen foods and fast foods. Anything in a weird overdose amount is not within the guidelines of natural. The Original Himalayan Crystal Salt® can even help the body to eliminate the stored refined salt deposits. ! Himalayan Sea Salt • 84 minerals in an ionic form-, which is molecular. Meaning it is more easily absorbed and useable. • Small in size, it is absorbed right through the stomach lining before digestion (especially on an empty stomach) • • • • ! ! ! ! When added to water becomes electrical in nature and no longer molecular- this puts energy into our cells and body HYDRATES THE CELLS OF THE BODY – preventing dehydration, muscle cramps, aging of skin cells, and hydrates and charges the brain Loaded with Minerals; the foundational nutrient in bodies. Studies show everyone with a disease has at least 1 major mineral deficiency; this includes bodies tested whose death was by natural causes. Over 250 million yrs old and found deep under ground long before pollutants. No chemicals added or preservatives needed. Table Salt/ Kosher Salt • Void of minerals in a colloidal formMeaning it is difficult to digest and requires a lot of energy to break down, depleting cells of energy • Large in size, it is not easily absorbed into the body. • When added to water, it does not conduct any electricity for cells to operate on • DEHYDRATES THE CELLS OF THE BODY- it is not at the organic mineral electrolyte size • Table salt is 97.5% sodium chloride and 2.5% chemicals used to absorb moisture and prevent clumping. It is also dried at temps over 1200 degrees Fahrenheit that alters its natural chemical structure • Aluminum hydroxide is added to allow salt to pour freely- has been linked to Alzheimers Disease ! ! 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 www.nothingbutnutrients.com Fuel For Human Performance Himalayan Pink Sea Salt Table Salt/ Kosher Salt !"#$#%&'()) ) • • • • • • • • • • • !"#$#%&'()) *&+,%-.)/,&&0)) *&+,%-.)!*)1+,+23&)42)%-&)5#6.7) 0+"%438,+",.)42).#8")5"+42)3&,,')) 1,##6)'89+")-&+,%-) :&683&')%-&)'492)#;)+9429)) /428')-&+,%-) :&'04"+%#".)-&+,%-) !"&<&2%')$8'3,&)3"+$0') 1#2&)-&+,%-)) =,&>454,4%.)68&)%#)-.6"+%4#2)) ?+'38,+")-&+,%-) @4%-)A+%&"7)&''&2%4+,);#")%-&) "&98,+%4#2)#;)5,##6)0"&''8"&)) ) The body now tries to isolate table salt. In this process, water molecules surround the sodium chloride in order to ionize it into sodium and chloride to neutralize it. For this process, the water is extracted from our cells and the body has to sacrifice its most precious cell water in order to neutralize sodium chloride. In doing so, the dehydrated body cells die.))))) ))))B-4')0"#3&''),&+6')%#()) o *&+"%)C4'&+'&) o *49-)5,##6)0"&''8"&) o D&,,8,4%&) o :-&8$+%4'$) o E"%-"4%4') o F#8%) o G462&.)+26)9+,,)5,+66&") '%#2&') ) ! Types of Mineral Salt: o o o o Himalayan Pink Sea Salt Redmonds Real Salt (sea salt) Celtic Sea Salt High Quality Sea Salts from Hawaii: Brittany, Hawaiian Alaea, Kala Namak, Murray River 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 www.nothingbutnutrients.com Fuel For Human Performance True sea salt will have different colors and specks in it, which show you the various minerals that are in there! If it’s pure white, you’ll know it’s probably refined and bleached. ** Mortons Salt (the salt with the little girl with an umbrella) contains Brominehumans cannot process bromine and it is a natural toxin! ** If you eat processed foods, you are consuming table salt and liquid chemical salts up to 6000 mg a DAY! If fast food is your usual choice for a quick bite, the salt you consume rises up to 10,000 mg a DAY! Research shows that over use of table salt, or synthetic salts are associated with: • Strokes • Irregular heart beats • Heart palpitations • Calcium deficiency and osteoporosis • Fluid retention • Weight gain • Stomach ulcers and • Stomach cancer The Other Side of the Coin – The drastic reduction of sodium can be just as harmful as consuming large amounts of it. Too little can cause spasms, irregular heart rhythms, sudden death and even increase the risk of heart attack in hypertensive patients. For a greater understanding or to just satisfy your curious mind, I highly recommend checking out a great site that deals with facts and scientific unbiased research on salt and how it biologically functions in the body. www.himalayancrystalsalt.com ! 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 www.nothingbutnutrients.com ! How to make electrolyte Water: Pour filtered water into any container or glass Add a pinch of Himalayan Sea Salt Done! This allows the water to TRULY hydrate your body. It allows your hormones to communicate, making you more neurologically acute! In other words, you are quicker, more alert and muscles are fueled up properly! POW! Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! Recipes Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! Slap & Go Egg Sandwich This literally takes 5 min • • • • • Organic, pasture fed Eggs- Vital farm eggs Gluten Free Toast- Udi breads Nitrate/nitrite free ham Himalayan Sea salt Earth Balance soy free butter 1. While toasting the bread, cook up a couple of eggs in a small pan (break the yolks and give them one stir to blend) 2. Pinch of salt 3. After eggs are done, lightly heat up the ham in the pan 4. When toast is ready, butter it up 5. Assemble the sandwich: toast, ham, egg and toast and go! Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] !!Fuel for Human Performance ! Become something Greater! The Best Damn Pancakes You Will Ever Eat !"#$%&'$(()"*$+,"-$.,/"-*,"0,'&1,"233"-*,"#$'."23"" 4$5,($6%"7$33(,"$/8"4$/'$.,"5&9"#$:"$/8;"$%"5)" *<%#$/8"'$((%"&-;"!"=,//&>3&,8"&-?""@*,"0,%<(-%"$0,"*$/8%" 827/"-*,"#,%-"1$/'$.,%"2/"-*,"1($/,-A" " ! ! • • • • • • ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! 1 cup Pamela’s Waffle & Pancake Mix (GF) 1 Organic Large Egg ! cup organic nut milk of choice (I use vanilla almond milk or hazelnut) 1 tbsp oil (I use coconut oil, and you must melt it in order to incorporate it into the mix) 1 tbsp organic ground cinnamon 1 tsp organic nutmeg ! ! ! ! ! ! ! ! ! ! ! ! This recipe will yield you about 68 pancakes, if they are small, so I recommend doubling or tripling this recipe pending on who or how many people you are serving. ! Mix ingredients together and ladle into a pan over med heat. Once one side has brown, flip to cook other side and serve. Use Earth Balance Soy Free Butter and Organic Maple Syrup or Top with Earth Balance Soy Free Butter and a mixture of hemp seeds, Organic Goji Berries and Inca Berries= crazy high protein and nutrients! ! ! ! 34700 Pacific Coast Highway, 104, Capistrano Beach, Ca 92624 949.542.5100 www.aretestrength.com ! Farmer John’s Egg Bake • • • • • • • • • 3 cups frozen organic French fries, or hash browns ! cup shredded Daiya “cheddar cheese” 1 cup Nitrate/nitrite free ham, chopped or sliced up 6 to 8 Organic green onions, including some green tops, sliced 5 large organic, pasture fed eggs 1 cup Organic, unsweetened almond milk " tsp Himalayan Pink sea salt " tsp blk pepper Nutmeg You can add more ham or substitute with gluten free sausage You can also add broccoli, spinach and/or mushrooms too! Preheat oven to 350 degrees. In an 8-by-8 inch lightly sprayed or oiled baking dish, array a layer of potatoes, grated Daiya cheese, ham and green onions. (and other ingredients if you want) In a medium bowl, whisk together eggs, almond milk, salt, pepper. Pour egg mixture over potato mixture. Sprinkle about 2 tbsp of nutmeg on top. Bake uncovered until center is set, about 50 minutes. Let it stand for 10 minutes. Cut into squares and serve with avocado and tomatoes slices!!!!!! Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! !!Fuel for Human Performance Become something Greater! ! ! "#$%!&%'%(! ! ! )$*+,(-,$./0! ! • "!#$%&'!()%*)+!(,%$!-%!.$/012!%)!&)3-,4!-&!50&/'31$-%03!)6!+-7,-3&! • "!8!9!/5&:!&);!6100!4$;)!)1!<0*$%0&0!=&);!61002!#$%)+$!6100>! • ?!#,:!4-%#03!103!)%-)%! • 9!&/[email protected]&!)6!#0+01;! • A!/&:!)1*$%-#!4,&/$13!)6!#B)-#0! • "!/5&:!)6!610&B!3-++!)1!C!/5&:!31-03!3-++! • D!#),:+0!)6!3$&B0&!)6!#0+01;!&$+/!=E!$33!/B-&!/)!/$&/0>!! ! ! F-G!/)*0/B01!$%3!5$4H!! ! ! ! ! ()%*)+!(,%$!-&!&4$++01!$%3!/B0106)102!/B0;!/0%3!/)!B$I0!+0&&! 401#,1;!#)%/0%/!/B$%!/B0!*-$%/!$+5$#)10!/,%$J!!! ! E6!;),!$10!:,//-%*!/B-&!/,%$!)%!$!503!)6!*100%&2!$33-%*!$!&4$++! $4),%/!)6!#,110%/&!-&!$!%-#0!/),#B2!! !!!!!!!!!!!!!!!!!!!!!!!!!!)1!$33!"!/5&:!)6!!31-03!#1$%5011-0&!/)!/B0!&$+$3!)6!*100%&J!!! ! [email protected]!/)!/):!4;!/,%$!K-/B!$I)#$3)!&+-#0&!$%3!&:1-%@+0!K-/B!1$K! B04:!&003&!)1!#B-$!&003&! ! ! ! ! ! Nothing but Nutrients 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 ! DagWood Sandwich This is a sandwich with as much food as you can fit on it! Here is an example: On a Udi Hamburger bun, lightly toasted: Veganase or olive oil mayo Organic mustard Ham Turkey Roast beef Tomatoes thinly sliced Avocado slices A dash of celery salt Sprouts Lettuce And a pickle YUM $ Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] ! 2+(34*0,$5"*+*$ !"*6$.#7*4#$6#.8#6$9$0,'$:.##;#6$<#++=$ $ >0*.$?"*6$6*34+#$7&3:&.?$:&&'$<*?"[email protected]*7$60+0'$$ $ A,-.#'*#,?6B$ $ $$$ $ $$$ • 1 lbs of grass fed beef, no hormones • Organic Olive oil • 2 tbsp garlic powder • 2 cans Organic Black beans • 1 can Organic Red Kidney Beans • 1 can Organic Garbanzo Beans • 1 can Organic corn kernels • 1 carton Organic Cherry tomatoes, halved • 1⁄2 Organic red onion, diced • 3 Organic cloves of garlic, minced • 4 tsp ground cumin • 1 1⁄4 cup Organic Vegetable, chicken or beef stock, be sure it doesn’t have soy oil or soy anything in it • 1⁄2 cup fresh Organic basil, chopped, Dried can work too • 1 tbsp dried oregano • 1 1⁄2 tsp sea slat • 1⁄2 tsp blk pepper • Hot Sauce (optional) 1. In a large pan with deep sides, begin to heat up 2 tbsp olive oil, and add onions and cook until soften. 2. Add ground beef and break it apart in the pan as you cook it. 3. While beef is cooking, add the garlic powder and a pinch or two of sea salt and a dash of blk pepper 4. Once beef is cooked, add all the other ingredients and cook until and hot throughout. 5. Add hot sauce or jalapenos for additional heat! ! Crockpot Directions: Brown the ground beef, then add all the ingredients into the crock pot. Cover with lid and cook for 6 hours or more on low. It’s ready when you get home Arete Strength 34700 Pacific Coast Highway #104, Capo Beach Ca 92624 949.542.5100 Cell# 949.274.0916 [email protected] !!Fuel for Human Performance ! Become something Greater! Wild Salmon with Wild Rice & Wild Mushrooms...It’s WILD! Just kidding about the wild mushrooms, regular, calm mushrooms will do just fine Packed with the essence of life, Omega-3 oils. This nutrient packed meal is loaded with flavor, healing powers and mood regulators - it strengthens your heart, muscles and brain! Ingredients: The Salmon: • 1 1⁄2 lbs or more of Wild Caught Salmon Fillets, if whole- cut into approximately 6oz portions • 3 Organic Green Onions- finely chopped • Olive Oil • 2 tbsp Soy /Gluten Free Soy Sauce or GF Soy Sauce • 1 or 2 Organic Oranges- to make 1/3 cup of juice • 3 tbsp grated ginger • 1 tsp raw honey • 1 carton of Organic Mushrooms- any kind you like!-clean and sliced • 1 shallot- sliced or minced, doesn’t matter • 1⁄4 cup white wine or sake or 3 tbsp balsamic vinegar (whatever you have) Add Bok Choy to this meal to complete it1 Bok Choy is high in vitamin A, Vitamin C, Beta-Carotene, Calcium, Potassium, Vitamin B-6 and dietary fiber! In fact, all the Choy veggies are packed with goodness; explore them all! ! For the Rice: Use 2 cups of rice w/ 4 cups water. Wild rice cooks more like pasta than rice; it will not absorb all the water. Rice is done when it just puffs open. If you over cook it, it becomes mushy. It should be chewy, not crunchy and not mushy. Food Fact: Salmon is chuck full of Omega 3-fatty acids (DHA and EPA) which among the many benefits like keeping your heart and brain healthy & working, it improves both and behaviors (ADHD, depression, etc), it also reduces inflammation in the body, primarily the gut. Inflammation contributes to obesity, diabetes, caners, arthritis, and several brain diseases. ! 1. Start the rice first because it takes the longest to cook. If you have a rice cooker machine, then life is good, use the brown rice setting. If you don’t, keep an eye on it so it doesn’t burn or dry out. 2. 3. In a large sauté pan, melt the butter substitute and add the shallots. Cook for 5 mins, and then add mushrooms. Sauté for 5 min, then add a pinch of sea salt, black pepper, and wine or sake or balsamic vinegar (one of them, not all three) Cook until soft and set aside. When rice is done, add to rice and toss gently 4. 5. Rinse the Salmon carefully in water and pat dry with paper towel. Place on a lined, lightly oiled grilling tray, cookie sheet with sides or something to broil it on- skin side down. 6. In a small bowl: combine the soy sauce, orange juice, ginger, green onions and honey. Wisk to combine well. 7. Drizzle Salmon with a bit of Olive Oil and then drizzle the Orange Soy Sauce mixture on top. (You can marinate it for an hour or so if you’d like) 8. Broil the salmon under high heat for 10 to 15 min. *** Now this broiling time is something of a judgment on your part. The time depends on how close you have the Salmon to the heat. Do not place your rack at the top, because then your fish will burn. If it is on the bottom, it will take longer to broil. I like it in the middle, so if you get distracted, you don’t scorch it into a charcoal brick. 9. Salmon is done when it flakes easily with a fork and the flesh inside is firm but not dry. The top should be lightly brown and caramelized. ! Nothing but Nutrients 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 !!Fuel for Human Performance ! Become something Greater! Bada Bean Stew A twist on classic minestrone. It’s minestrone with some oomph! IMPORTANT- You may make this meal in a crock-pot! Put all ingredients into crock-pot adding the water in last. Fill up will water until all ingredients are covered. Set at low for 9 hrs or at high for 6 hours. Ingredients; • • • • • • • • • • • • 1 lb Organic mild Italian sausage, sliced into bite sized pieces or broke open and put into pot as ground meat. You can spice it up and do spicy Italian sausage too! 1 organic red onion 3 stalks Organic celery chopped 3 organic carrots, chopped 3 cloves of fresh garlic, minced 2 tsp of Thyme 2 bay leaves 2 cans of Organic white beans 2 14.5 oz Organic Tomatoes dices with juices or 5 Roma tomatoes- chopped 8 cups of water 1 bag or 2 bunches of organic spinach Sea salt and black pepper !""#$!%&'($ $ )*+',$-,%./$%0,$ 1233$"1$/"32-3,$1+-,0$ %.#$'*,0,1"0,4$&%.$ *,35$3"6,0$ &*"3,/',0"3$0%'+.7/$ %.#$-3""#$/27%0$ 3,8,3/9$$:*,$6*+',$ -,%.4$;<;$'*,$70,%'$ 6*+',$-,%.4$+/$%3/"$ 1233$"1$=+.,0%3/$ /2&*$%/($+0".4$1"3%',$ %.#$=%7.,/+2=9$$ ! 1. In a large pot, heat the olive oil over med heat. Add the sausage and cook stirring frequently, until browned. Remove the sausage w/a slotted spoon and keep the oils in the pot. 2. Add the onion, carrot, celery, garlic, thyme and bay leaves to the pot, stirring occasionally until the veggies are softened, about 10 min. 3. Add the tomatoes, the beans, the sausage and 8 cups of water 4. Bring to a boil, skimming any foam that may rise to the surface. Once it reaches a boil, turn down the heat to med/low. 5. Add the pinches of sea salt to taste and then the fresh spinach. Cook until the spinach wilts into the stew. 6. At this point, the soup may be served or simmer in the pot for as long as you like. The longer it simmers, the more time is allowed for all the flavors to melt together. Just make sure you don’t cook out the liquid, keep it at a simmer. 7. This easy meal stores well in the frig and is an easy meal to take with you. ! ! ! Nothing but Nutrients 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 ! !!Fuel for Human Performance ! Become something Greater! Pesto-licious Chicken Ingredients: • • • • • • • 4 -5 cloves garlic 2 cups raw pine nuts 2 cups fresh Organic basil leaves, packed 2 cups raw walnuts Olive oil Sea salt Organic chicken (any cut is fine, breast, tenders or dark meat) If you have frozen chicken, no worries, it works as well 1. Cook up the chicken. If you are short on time, and have only frozen chicken, place frozen chicken in a pot with a lid and add a cup of water. Cook with lid on and it will cook all the way through! 2. While chicken is cooking, put in a food processor or blender, Garlic, pine nuts, basil leaves, and walnuts and mix. Add olive oil and 1 tsp of sea salt and blend until you get a consistency you like. 3. When chicken is cooked through, add pesto to the chicken, either coat it in the pot or serve it over the chicken on your plate. "# Serve with a side dish of veggies and a salad. ! ! ! ! ! ! ! ! ! ! ! ! Nothing but Nutrients 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 ! !!Fuel for Human Performance ! ! Become something Greater! “Dag Nabit, I forgot to thaw the Chicken!” Stew Forgot to thaw the chicken? No worries, just follow this quick and easy recipe for a dinner in minutes. I like this dish with the dark meat of the chicken, like thigh meat. The fat content keeps this dish flavorful from a frozen state. ! Ingredients: • 6 organic Chicken Thighs- frozen like the Arctic! • 1 tbsp olive oil • 2 cups of Organic diced tomatoes • 2 organic zucchinis- chopped in half rounds • 2 to 3 cups of broccoli- roughly chopped or in florets • 3 small fresh cloves of garlic-minced • C cup sliced black olives • 2 tbsp dried basil • 1 tbsp of dried oregano • 1 can organic garbanzo beans • 2 to 3 pinches of sea salt • 1 tsp of black pepper 1. In a large stockpot, or better, a large Dutch Oven Pot, add chicken thighs and olive oil over med high heat. Put the lid on and begin to cook. This process is like a pressure cooker and the meat cooks fairly quickly. 2. If not using a Dutch oven pot, keep an eye on the chicken from burning to the bottom of the pot, if it begins to happen, add 1 cup of water to the pot and push the chicken around, this will prevent it form sticking. 3. Once chicken is cooked- 15 min or so, add the tomatoes, zucchini, broccoli, garlic, black olives, basil, oregano, garbanzo beans, sea salt, and black pepper. Stirring occasionally, cook for approximately 10 more minutes. 4. Keep the lid on the pot between the stirring, this infuses the flavors and speed up the cooking ! !"#$%&'()*+,-%* .&,/*.0/"*12)/&34** ! "#$%!&'#(!)$*&!#! +,-+%'.!,#/!&*$'! 0-(#&-.!12!-$*.2!#.3! 4$*('-.!+*.('.(!(,#.! 5,-('!6$'#/(!&'#(7!! ! 8,'!3#$%!&'#(!-/! *.9:!7;!<$#&/!)#(('$! #.3!,#/!#!9*(!&*$'! )9#0*$=!! ! >,')/!)$*&!#$*?.3! (,'!5*$93!#<$''2!(*! &#%'!#!<$'#(!+,-+%'.! 3-/,2!-(@/!(,'!3#$%! &'#(!(,#(!&#%'/!#99! (,'!3-))'$'.+'!-.! )9#0*$!#.3!-(!/(#:/! &*-/(=!! ! A*!3*[email protected](!$?.!)$*&!(,'! 3#$%!/-3'B5,'.!-(! +*&'/!(*!+,-+%'.!-(!-/! 6'(('$!#.3!#!.-+'! 5#:!(*!0#$:!(,'! &'.?!)*$!:*?=!! ! ! Nothing but Nutrients 34700 Pacific Coast Highway #104 Capistrano Beach Ca 92624 949.542.5100 !
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