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200+ Ways to Boost Your Brain Power

Avon, Massachusetts: Adams Media, 2018

LCSH: Mental illness--Prevention--Popular works. | Mental health--Nutritional aspects-- Popular works. | Self-care, Health--Popular works.


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 978-1-50720572-3
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 2018 by Simon & Schuster, Inc

FEED YOUR BRAIN
Boost your brain power with the right food. Eat plant-based
foods and healthy fats. Cut back on animal products and
saturated fats (typically, solid fats like lard and butter),
because saturated fats slow down your cognitive function. The
nutrients found in plants, by contrast, support memory
retention and help lower blood pressure (hypertension affects
your brain as well as your heart). Standout stars? Beans and
green, leafy vegetables.
Ten Foods to Favor 1. Beans and other legumes 2. Coconut oil
3. Fish, especially fatty fish like tuna and salmon 4. Green,
leafy vegetables (e.g., spinach, kale, lettuce, and arugula)
5. Nuts, either raw or dry roasted 6. Olive oil
7. Cruciferous (cabbage family) vegetables (e.g., cauliflower)
8. Lean poultry, such as skinless chicken and ground turkey
9. Whole grains
10. Wine, either white or red (but not too much!) Five Foods to Forget 
1. Butter and margarine 2. Cheese 3. Fried foods
4. Pastries and desserts 5. Red meat, especially high-fat
processed meat like bacon, sausage, and salami According
to research, the more closely you stick to a plant-based
diet, the more positively you will affect your brain health.
....

Introduction
It’s time to get the most out of your gray matter!
For centuries people have been looking for ways to keep
their minds healthy and strong, and you can do it too. In fact,
boosting your brain power has never been easier. The brain
hacks in this book will help you focus longer, improve your
memory, stay on your game, and keep your brain as healthy as
it can be no matter your age.
You’ll find more than 200 hacks—all ones you can try right
away—that will help you do everything from building your
memory to rejuvenating and stimulating your mind. From foods
that can protect your brain’s health to activities that will boost
your brain power, the hacks in this book will help your brain
become more fit and function better. You should see an
improvement in your performance in all areas of your life, be it
at work or at home.
You’ll find hacks that describe what you should eat for
optimum brain health, show you what activities to do (and
which to avoid) to keep your brain engaged, and the best
practices, according to current research, for making sure
you’re taking good care of those three pounds of gray matter.
Whether you do one hack or all of them, this book is here to
help you create a happier, healthier brain!
....


Table of Contents
Introduction
001. Feed Your Brain
002. Watch the Alcohol
003. Up Your Omega-3s
004. Make a To-Do List
005. Stress Less
006. Combat Cortisol
007. Nosh with Your Peeps
008. Fight Free Radicals
009. Eat Your E
010. Go with the Flow
011. Quit Smoking
012. Stop Strokes
013. Be Happy
014. Avoid Alzheimer’s
015. Have Some Coffee
016. Count Your Breaths
017. Combat Depression
018. Journal It
019. Stop Multitasking
020. Sip Some Green Tea
021. Lend a Hand
022. Tomato It Up
023. Fast-Track Your Metabolism
024. Try the Other Hand
025. Walk It Off
026. Become Anti-Social (Media)
027. Get High on Endorphins
028. Raw Is for Rabbits
029. Pump Iron
030. Try the Spicy Life
031. Laugh!
032. Change Your Job
033. Get Moving
034. Lift a Load
035. Don’t Overdo It
036. Focus on Better, Not Best
037. Walk and Talk
038. Get Gotu Kola
039. Take Marvelous Melatonin
040. Reach for Riboflavin
041. Pile On the Onions
042. Add Some A
043. It’s Gr-ape!
044. Pack In the Protein
045. Safety First
046. Boost Your B12
047. Keep It Cool
048. Break Out the B6
049. Let Someone Needle You
050. This Is Your Brain . . .
051. An Apple a Day . . .
052. Smile a While
053. Go Big on B1
054. Solve Real Puzzles
055. Fill Up on Fiber
056. Fight Inflammation
057. Notch Up the Niacin
058. More Is Better
059. Drink Kola, Not Cola
060. Minimize Mercury
061. Try a New Food
062. Feed Yourself Folic
063. Celebrate Your Streaks
064. Power Up with Vitamin C
065. Be a Social Butterfly
066. Opt for Oolong
067. Take a Dip
068. Yoga for Life
069. Cut Your Commute
070. Nibble on Some Chocolate
071. Go with Your Gut
072. Stay Hydrated!
073. Belly Breathe
074. Leave Your Desk for Lunch
075. Portion It Out
076. Skip the Pesticides
077. Wash Your Hands
078. Beat Anxiety
079. Pump Up the Positivity
080. Go Ginkgo
081. Hug It Out
082. Watch Out for the White Stuff
083. Go Nuts
084. Step Up Your Serotonin
085. Lower the Pressure
086. Use the Placebo Effect
087. Munch on Pumpkin Seeds
088. Tap Into Your Creativity
089. Cut the Fat
090. Stop Snoring
091. Snack Smart
092. It’s All in the Attitude
093. Find the Right Fat
094. Kick Out Cholesterol
095. Herb Yourself Up
096. Take a Trip Down Memory Lane
097. Face Down Your Phobias
098. Try Some Sage Advice
099. Reduce Your Blood Sugar
100. Chew Gum
101. Ditch the Trans Fats
102. Put Some Alfalfa in Your Life
103. Study, Study, Study
104. Kill the Clutter
105. Supplement Your Amino Acids
106. Doodle
107. Get Your Complex Carbs
108. Pack In the (Sweet) Potatoes
109. Become Your Own GPS
110. Avoid Formaldehyde
111. Choose Whole Grains
112. Relax!
113. Go Natural
114. Use the Eight Second Rule
115. Eat the Rainbow
116. Learn a Language
117. Embrace Discomfort
118. Focus on the Present
119. Enjoy the Sound of Music
120. Eat Beta
121. Kick Up Your Magnesium
122. Play Video Games
123. Get Fabulous Phosphorus
124. Learn to Love Labels
125. Sow Your Wild Oats
126. Let It All Hang Out
127. Eat Your (Sea) Veggies
128. Get Away from It All
129. Have an Orgasm
130. Charge Up with Grape Juice
131. Get Some Ginseng
132. Get a Good Rub
133. Play Chess
134. Hypnotize Yourself
135. Knit One, Purl One
136. Load Up on Carotenoids
137. Hang Out with a Smart Person
138. Fixate on Flavonoids
139. Meet SAMe
140. Share Wisdom
141. Say It Loud, Say It Proud
142. Say Yes to Botanicals
143. Stop and Smell the Primrose
144. Talk to Your Doc
145. Supplement Wisely
146. Flush Out with Phytonutrients
147. Take Short Breaks
148. Watch Your Nerves
149. Daydream
150. Turn Down the Noise
151. Flatten Your Belly
152. Pour on the Olive Oil
153. Cut the Fat
154. Get Your Beauty Sleep
155. Get Helmet Head
156. Ponder Your Hunger
157. Get Creative with Creatine
158. Try Shankhpushpi
159. Watch Your Sodium
160. Get Calm with Chamomile
161. Train Your Memory
162. Be a Math Whiz
163. More Soy, Please!
164. Hawthorn for Health
165. Do Dark Chocolate!
166. Relish Some Avocados
167. Commit
168. It’s All about the Moderation
169. Get a Hobby
170. Pursue Some Trivia
171. Lounge in a Lavender Bath
172. Play with a Pet
173. Practice Tai Chi
174. Work Your Brain
175. Combat Migraines
176. Protect with Selenium
177. Play Ping-Pong
178. Read
179. Join a Book Club
180. Watch Your Language
181. Tell a Story about You
182. Seize a Siesta
183. Make Some Cocoa
184. Don’t Be a Worrywart
185. Go Public
186. Take Responsibility
187. Protect Your Hearing
188. Close Your Eyes
189. Think Holistically
190. Open a Window
191. Add Diversity to Your Social Life
192. Pay Attention!
193. Experiment with Essential Oils
194. Flirt
195. Get Out in the Sun
196. Don’t Skip Meals
197. Try a Brain-Healthy Diet
198. Be Grateful
199. Track Down Trace Minerals
200. Get Your Blood Flowing
201. Dance, Dance, Dance
202. Zinc-ify Your DNA
203. Break the Fast
204. Ramp Up Your Amino Acids
205. Sing!
206. Create
207. Dried but Not Forgotten
208. Get Some Incan Gold
209. Repeat after Me
210. Flush the Toxins
211. Try Valerian Instead of Valium
212. Parsley Party
213. Kick Up the Vitamin K
214. Hire a Personal Trainer
215. Fall in Love
216. Bite Some Blueberries
217. Know Your Numbers
218. Tackle Triglycerides
219. Have a Heart
220. Look Out for Lead
221. Pile On the Garlic
222. Get More Potassium
223. Play an Instrument
224. Jog Your Memory
225. Taste the Rainforest
226. Can the Soda
227. Stimulate Your Senses
228. Learn Five New Words
229. Make Art
230. Put Your Brain on Calcium
231. Reconsider Retirement
232. Write Poetry
233. See a Therapist
234. Practice Pilates
235. Light a Candle
236. Hop to It!
237. Go to Lectures
238. Check Out Chicken
239. Review Your Work
240. Color! It’s Not Just for Kids
241. Picture This
242. Take a Nature Break
243. Take a Day Off
244. Tune Out from TV


Screenbook
Brain Hacks- 200+ Ways to Boost Your Brain Power
....
Adams Media
An Imprint of Simon & Schuster, Inc.
57 Littlefield Street
Avon, Massachusetts 02322

First Adams Media trade paperback edition FEBRUARY 2018
ADAMS MEDIA and colophon are trademarks of Simon and Schuster.
For information about special discounts for bulk purchases, please contact Simon &
Schuster Special Sales at 1-866-506-1949 or business@simonandschuster.com.

The Simon & Schuster Speakers Bureau can bring authors to your live event. For
more information or to book an event contact the Simon & Schuster Speakers
Bureau at 1-866-248-3049 or visit our website at www.simonspeakers.com.

Interior design by Colleen Cunningham Cover design by Frank Rivera
Cover illustrations © 123RF/Bloomua Library of Congress Cataloging-in-Publication
Data Adams Media, (firm).
Brain hacks.
Avon, Massachusetts: Adams Media, 2018.

- 250 All-New Recipes from the Paleo Expert -

LOREN CORDAIN. PH.D.

BOOK DESIGN BY WATERBURY PUBLICATIONS, INC., DES MOINES, IOWA. EBOOK DESIGN BY REBECCA SPRINGER. COVER PHOTOGRAPH: WATERBURY PUBLICATIONS, INC., PETER KRUMHARDT


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Book Details
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 ISBN
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 Copyright©   
 2015 BY LOREN CORDAIN

PALEO PRINCIPLES
THE PALEO DIET® COMES FROM THE WORD “PALEOLITHIC,” WHICH MEANS
“THE OLD STONE AGE”—A PERIOD LASTING FROM THE APPEARANCE OF
STONE TOOLS ABOUT 3 MILLION YEARS AGO TO THE BEGINNINGS OF
AGRICULTURE AND ANIMAL HUSBANDRY 10,000 YEARS AGO. DURING THIS
ERA, ALL OF OUR ANCESTORS LIVED AS HUNTER-GATHERERS AND
OBTAINED EVERYTHING THEY ATE FROM WILD PLANT AND ANIMAL FOODS
THAT COULD BE HUNTED, FISHED, OR FORAGED.

Introduction
When your interest is initially piqued by a new diet or cookbook, it is only natural to want
to discover a bit more about the history of the topic—where it came from, why it currently
exists, and where it may be going. Sometimes we can get up to speed more rapidly on a
topic by starting in the present and going backward in time or, sometimes, vice versa.
When it comes to The Paleo Diet® concept, I not only have the luxury of being able to
personally travel backward in time to its very beginnings, but I am able to move forward
in time to appreciate its current worldwide impact.

For me, The Paleo Diet® concept began on a crisp Colorado fall day in 1987 when I
read a scientific paper by Dr. S. Boyd Eaton called “Paleolithic nutrition: a consideration
of its nature and current implications,” published two years earlier in the prestigious New
England Journal of Medicine. This scientific article represented nothing less than the
defining moment in my career, which set me off on a 30-year quest into what would
become my life’s work. My ensuing scientific and popular writings over the intervening
years (www.thepaleodiet.com) have helped to define a worldwide concept now known as
“The Paleo Diet®,” a term I coined with my first book in 2002 and that was later revised in 2010.

So for those of you who are just starting to wrap your heads around The Paleo Diet®,
let’s fast forward to 2013–2014 and take a look at just how well-known “Paleo” has
become to the general public. On a recent Dr. Oz show devoted entirely to diets, the good
doctor introduced the broadcast by saying that “the number-one Google search of all diets
in 2013 was for The Paleo Diet®.” This show came only a few months after a previous
broadcast in which Dr. Oz featured me and my first book, The Paleo Diet®, which had
become a New York Times best seller and had been translated into more than 20 languages worldwide.

As you may expect, the global Paleo Diet movement has spawned an explosion of
copycat books over the past several years. Look no further than amazon.com to literally
see the hundreds of diets and cookbooks that manage to shoehorn the word “Paleo” into their titles.

In a way, all of these books are a good thing because they tend to get more and more
people involved in a lifetime way of eating that may improve health and well-being while
reducing the risk for chronic diseases. The downside of this situation is that many authors
are poorly informed and frequently provide misleading information about food, recipes,
and meals that are not “Paleo” by any stretch of the imagination. Accordingly, one of my
primary goals in writing The Real Paleo Diet® Cookbook is to correct this glut of
misinformation and give you the best and most scientifically accurate facts about which
foods, ingredients, and recipes should be included in your Paleo Diet. But even more
important, with The Real Paleo Diet® Cookbook, you will become privy to an incredible
cornucopia of enticing and delectable foods and recipes designed and fully tested by a topnotch
group of chefs and cooks.


Table of Contents

ACKNOWLEDGMENTS
INTRODUCTION
PALEO PRINCIPLES
FLAVOR
EQUIPMENT
CHAPTER 1: BREAKFAST & BRUNCH
CHAPTER 2: APPETIZERS, SNACKS & BEVERAGES
CHAPTER 3: BEEF & BISON
CHAPTER 4: PORK & LAMB
CHAPTER 5: POULTRY
CHAPTER 6: FISH & SHELLFISH
CHAPTER 7: SALADS, SLAWS & VEGETABLE SIDES
CHAPTER 8: SAUCES, SALSAS, SALAD DRESSINGS & SPICE BLENDS
CHAPTER 9: TREATS
INDEX

Screenbook

FLAVOR
AS YOU KNOW BY NOW, THE PALEO DIET® IS A SALT-FREE DIET. SALT IS NOT
REQUIRED TO MAKE FOODS TASTE “GOOD.” IN FACT, THE OPPOSITE IS TRUE
—SALT DROWNS OUT THE FLAVOR OF FRESH FOOD. IF THE SUGGESTION
THAT YOU COULD TRULY ENJOY A SALT-FREE DIET GIVES YOU PAUSE, BE
ASSURED THAT THERE ARE MANY WAYS TO BUILD FANTASTIC FLAVOR IN
FOODS WITHOUT SALT. ONE OF THE INCREDIBLE BENEFITS OF GETTING
SALT OUT OF YOUR DIET WILL BE THE RESURGENCE OF YOUR TASTE BUDS
AND NEW ENJOYMENT OF THE SUBTLE FLAVORS OF “REAL,” LIVING FOODS.

EQUIPMENT
I AM NOT A WORLD-CLASS CHEF, BUT I LOVE TO COOK AND FIDDLE
AROUND IN OUR KITCHEN. I HAVE BEEN PREPARING MEALS FOR LORRIE
AND MY THREE SONS FOR MORE THAN 20 YEARS. I KNOW WHAT IT TAKES
TO COOK CONTEMPORARY, TASTY MEALS IN A FASHION THAT MIMICS THE
FOOD GROUPS OUR STONE AGE ANCESTORS WOULD HAVE CONSUMED. I
ONLY HAVE A FEW ABSOLUTES WHEN IT COMES TO COOKING UTENSILS—
ONE IS GOOD KNIVES. YOU DON’T HAVE TO GO OUT AND BUY EVERYTHING
ON THIS LIST, BUT A FEW KEY PIECES WILL MAKE COOKING FASTER AND
MORE EFFICIENT.

More than 200 Fresh Recipes to Cleanse, Cure, and Keep ...

MIMI KIRK

.....


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 -

About the Author
I became a vegetarian in my early 30s and started following a path to enhance my life,
which consisted of meditation, personal growth workshops, and practicing mindfulness. I
have spent decades researching and practicing natural health to balance mind, body, and spirit.
At the age of 70, I won the title of Sexiest Vegetarian Over 50 in a nationwide contest
conducted by PETA, People for the Ethical Treatment of Animals. I’m the best-selling
author of Live Raw: Raw Food Recipes for Good Health and Timeless Beauty and Live
Raw Around the World. I’m a certified raw food chef, international speaker, coach, and
consultant; and I have a series of YouTube videos demonstrating plant-based food
preparation. I was born in 1938, and being healthy at the age of 76 has allowed me to keep
up with my rigorous schedule. I do not feel old.

Many people my age not only feel elderly but need daily assistance because of poor
health. My good health is not a product of my family’s health history, which is not so
great. Two of my sisters had cancer and one of them had additional thyroid issues, kidney
disease, and diabetes. Another sister died of a heart attack at the age of 55. My brother
died from leukemia at the age of 29, and my father had diabetes and Parkinson’s disease
with complications from these illnesses. He died in his mid-60s. My mother lived long but
had heart problems, strokes, arthritis, high blood pressure, and high cholesterol. This is
just a portion of my family’s health issues. I knew early on that I didn’t want to follow in
my family’s footsteps in regard to health, so that is what put me on the path to researching
and finding out what options I had. I would not say that I possess good genes, but because
I work on keeping myself healthy, I have so far defeated the health issues that have appeared.

Juicing is a passion of mine. I started juicing in the early 1970s, way before juicing was
cool. In the early days, juicers were difficult to clean. After several months of juicing, I
would stop juicing daily and only pull out the juicer when my body felt like it needed a
little boost. After a few months off from juicing, I would remember how good I felt when
I was juicing, so I would start back up again and stay with it for long periods of time. But
still, I was not as diligent as I could have been.

I was in my 60s when my doctor told me that my blood pressure and cholesterol level
were elevated. I also started feeling arthritic pains in my joints. My doctor said they were
just “age-related diseases.” I got serious about juicing again, and now, many years later, I
can attest that juicing has reversed my health issues. Six months after my doctor handed
me the (unfilled) prescription, my blood pressure was back to normal and so was my
cholesterol. I’ve not had an arthritic pain since. All my ailments are gone! Juicing makes
me feel healthier and look younger. Juicing changed my life, and I believe it can and has
changed many other lives. It works!

Even if you have no interest in changing your standard diet, juicing can improve your
health. I have helped many clients begin a healthy lifestyle by encouraging them to change
just one thing, and that one thing is adding green juice to their daily diet. Juicing helped
them feel better and helped remedy their many illnesses. Encouraged, many of these
individuals then took the next step and stopped eating many of the bad foods that had been
making them sick and tired.

Juicing has been a wonderful healthy journey for me and my loved ones. I hope this
book will be an introduction to healthier habits for you and your loved ones too.
Enjoying a balanced life includes juicing, a healthy diet, meditation, sleep, exercise,
being in nature, and love—including self-love.

You can see more information about me on my website, YoungOnRawFood.com.
—Mimi Kirk, January, 2015

Introduction
Don’t ignore your health in search of wealth.
Sure we all love our venti, no sugar, chocolate mocha, 2 percent, double-shot morning
habit, but believe it or not we currently live in a juice generation, and one day juice bars
will outnumber chain coffee shops like Starbucks. Celebrities and health conscious people
have a secret weapon, and it’s moving faster than the speed of light. Can you say, 16-
ounce apple lemon spinach double ginger with turmeric?
If you don’t know much about juicing, let’s get you up to speed on its benefits. The
food we put in our mouth determines the health of every cell and organ in our body. Food
can either help us or do us harm. Juicing is the best way to get the full amount of nutrients
and vitamins we need on a daily basis to keep us healthy. Freshly pressed organic
vegetable and fruit juice is what we are talking about, not store-bought bottled juices—
including orange and apple—or the processed varieties you find on supermarket shelves or
in the cooler section.
Juicing is not new to this decade; it has been around for a long time. But juicing trends
are showing up in major cities and fashionable hip neighborhoods around the country.
Guess who is up to speed on juicing? Bill Clinton, Jennifer Aniston, Gwyneth Paltrow,
Owen Wilson, Jake Gyllenhaal, Nicole Richie, Blake Lively, Edward Norton, Selma
Hayek, Kim Cattrall, Colin Farrell, Alicia Silverstone, Russell Simmons, January Jones,
Woody Harrelson, Megan Fox, Norma Kamali, Ryan Seacrest, Bethenny Frankel, Jessica
Szohr, Elisabeth Hasselbeck, Olivia Wilde, Kim Kardashian, factory workers,
supermodels, millionaires, homemakers, and a host of passionate health, diet, and
nutrition-concerned consumers. Take a walk in trend-setting Los Angeles or Manhattan,
and it appears that almost everyone you see is gripping a bottle or cup of the green stuff.
Why are all these people juicing? Because they need energy to keep up with their busy
lifestyles, and they have discovered that these nutrient-packed libations supply them with
mental clarity, physical energy, and exceptional overall health.
According to recent studies, including some from Johns Hopkins’ researchers, only 11
percent of the 24,000 people surveyed eat the bare minimum of two or more servings of
fruit and three or more servings of vegetables daily. The USDA recommends 2–4 servings
of fruit and 3–5 servings of vegetables daily. The USDA also notes that consumption of
these recommended amounts may be low and may not totally meet the daily required
nutrients that an individual needs. A study from Dietary Guidelines for Americans says 5–
13 servings of combined fruits and vegetables each day are necessary. This is equivalent to
about 6½–8 cups, combined, of fruits and vegetables daily.
Canadian studies show that the largest portion of our daily consumption should come
from vegetables and fruits. Processed foods do not supply us with the nutritional benefits
of fresh, plant-based foods. Processed foods are low in nutrients and high in calories. The
best way to get our daily-required nutrients is from consuming the juice of a variety of raw
vegetables and fruits. Just a 16-ounce glass of juice daily will help you reach your
recommended daily intake. It would take a lot of chewing, and considerable time, to
consume the amount of produce that goes into one 16-ounce glass of juice.
approximately 3 percent. We absorb even less when we eat a cooked carrot. When juicing
that same carrot we get 100 percent of the beta-carotene, because the juice is extracted
from the carrot and the nutrients are not trapped in the fiber. As a result, the concentrated
nutrients in the juice enter the bloodstream and assimilate quickly. Why is this important?
One reason is because drinking juice gives our body’s digestive system a needed rest. Our
bodies can instead use this energy to help boost our immune system. This is one reason
why juice fasting is so good for antiaging.

Should Juicing Become Your New Main Squeeze?
You might still be asking yourself, what is juicing all about? You might have tried
juicing or know someone who has, but you’ve never really understood if juicing was right
for you. You might feel you don’t have a half hour a day to make a healthy juice. But the
simple truth is, you can make the time to juice. Undoubtedly, you know that you need 7–8
hours of sleep a night to regenerate. This leaves you with 15–16 hours every day. How
will you spend that time? Work might take up many of those precious hours, as might your
family and household responsibilities. But somewhere in those 15–16 hours you can (and
actually must) carve out a bit of time for your health. The little amount of time it takes you
to juice daily can add many good years to your life. If you take the time now, then you
may not need to spend time later attending frequent doctor visits or hooked up to a
machine on a weekly basis.
There are many sound reasons why juicing just might be what you’ve been looking for
to improve your energy, vitality, and overall health. Most every health expert tells us that
vegetables and fruits are necessary to maintain a healthy body. Fresh vegetables and fruits
hold amazing power to revitalize our health at any age. Health enthusiasts have turned to
juicing in order to consume enough fruit and vegetable nutrients. Some critics claim that
juicing is a “craze,” and other naysayers think that juicing means refined commercial
juice, which is processed and loaded with sugars. Still other skeptics say juicing is junk
food and maintain that we should only eat whole fruits and vegetables.
These critics might not have seen or heard of the many testimonies from people of all
ages around the world who have credited juicing with improving their overall health and
well being, reversing diseases, and remedying a host of illnesses. Juicing plant-based
foods has allowed millions of people to reach a healthy weight. Juicing has helped people
manage and even reverse chronic diseases like type 2 diabetes.
Although success stories are ahead of the available research (there has not been much
done that proves juicing to be healthier than eating the whole fruits and vegetables), it is
indisputable that juicing helps us to regularly consume high volumes of fruits and
vegetables that we might not have the time or interest in eating. Juicing is not about
replacing a balanced diet, it’s about adding to it.
Raw fruits and vegetables contain more vitamins and minerals than cooked vegetables.
Vegetables in their raw state help prevent disease, because they can nourish every cell in
the body. Drinking juiced vegetables flushes the system of waste, and by detoxifying the
body, juicing can have a considerable positive impact on many illnesses. Juicing helps the
body to absorb all the nutrients the fruit or vegetables have to offer. These highly
concentrated vitamins and nutrients, which directly enter our bloodstream and are
assimilated quickly, help to keep our bodies healthy. Juice is also hydrating and can assist
with weight loss and inflammation.
Dark leafy greens are a major component of juicing and blending. Greens contain
essential minerals, vitamins, and amino acids that humans need for optimal health. Some
people who are not accustomed to eating greens and are more of the meat and potatoes
type might not at first care for the taste of green juices. However, when greens are mixed
with sweeter vegetables or fruits, the greens take on whole new qualities because sweeter
vegetables and fruits camouflage the flavor of the greens and make the juice tasty.
Although green juicing might be an acquired taste, it’s worth the trip. And once greens get
into your system and you become accustomed to the taste, you will actually start to crave them.

WHAT ARE ENZYMES AND WHY DO WE NEED THEM?
There are thousands of toxins in our environment. Juicing not only helps the body to
dispose of these toxins but also provides it with necessary enzymes. To aid in the removal
of toxins, organic ingredients are highly recommended. And this is where juicing comes in.
Enzymes may be the key in preventing chronic diseases and extending our lifespan. As
we age, we produce fewer enzymes necessary for healthy digestion. Without these
enzymes it is impossible for our bodies to properly break down food. One of the main
reasons to drink fresh juice is to get the enzymes that come from raw vegetables, leafy
greens, and fruits. Just about everyone eats a diet primarily comprised of cooked foods.
Enzymes are destroyed or removed when a food is cooked, microwaved, canned,
pasteurized, processed, packaged, or genetically engineered. It is 100 percent guaranteed
that enzymes are destroyed in any food heated over 115 degrees.
Enzymes are required for every chemical action that takes place in our body. All of our
cells, organs, muscles, bones, and tissues function because of enzymes. Everything
depends on enzymes, including our immune and digestive system, our bloodstream,
spleen, pancreas, kidneys, and liver. No vitamin, mineral, or hormone can do any work
without enzymes. Even our ability to feel, think, and breathe are dependent on enzymes.
Our ability to utilize vitamins and minerals is run by enzymes. We need enzymes for
proper digestion health, antiaging, and cell repair. Undigested food that passes into the
colon can cause bloating, cramping, gas, and diarrhea. If you feel bloated or gassy, have
rashes, weak nails, thinning hair, dull skin, constipation, diarrhea, insomnia, mood swings,
or fatigue, it is likely you are not properly digesting your food.
This need for enzymes is not a new concept. More than 70 years ago, scientists
recognized the importance of enzymes contained in raw foods. More recent research has
shown that people with chronic diseases or low energy levels may have lower enzyme
content in their blood. Some people may think we have naturally occurring enzymes in our
body, meaning that we don’t need to go out of our way to replace them. It is true we do
have naturally occurring enzymes; however, there is scientific proof that indicates our
natural enzymes diminish slowly as we age. In practical terms, it can mean we might start
noticing little changes such as loss of vitality and stamina, don’t recover from injuries as
rapidly, or can’t seem to digest our food properly and appear to be aging quickly. Many
researchers claim the process of aging is nothing more than decreasing levels of enzymes.
Bad dietary and lifestyle habits, including the consumption of sugars, fats, white flour,
cooked and processed food; too much stress; and being exposed to environmental
pollution might all contribute to enzyme deficiency. All these factors certainly diminish
our health and ability to live a long healthy life.

Table of Contents
y
INTRODUCTION

THERE’S MORE TO JUICING THAN MEETS THE EYE
JUICING, BLENDING, AND EQUIPMENT
HEALTH BENEFITS OF SPECIFIC VEGETABLES, FRUITS, HERBS AND
SPICES
BASIC JUICING RECIPES
BLENDED SMOOTHIE RECIPES
BASIC NUT MILK AND MILKSHAKE RECIPES
JUICING FOR SPECIFIC HEALTH CONDITIONS
COMPLETE GUIDE TO JUICE FASTING, DETOXIFYING, AND CLEANSING
BEYOND JUICING
ACKNOWLEDGMENTS

INDEX

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Helps with chronic illnesses Strengthens the immune system
Favors anti-aging Decreases allergies Increases strength
Promotes better sleep Aids digestion
Keeps the body hydrated Removes toxins Promotes circulation
Boosts immunity Supports weight loss
Strengthens bones Helps organs repair
Aids in consumption of required daily amounts of vegetables and fruits
Strengthens hair and nails Helps remove toxins from the body
Leads to transition into healthier eating habits Increases mental clarity
Improves emotional balance Increases energy
Diminishes the need for medication Decreases depression
Helps reduce or eliminate a plethora of diseases Makes you feel good all over
Green juices that include dark leafy greens are power-packed with chlorophyll,
which oxygenates the body and enables it to release stored toxins.
A green juice will cleanse the lungs, liver, and digestive system. The magnesium in
green juices helps to support the utilization of calcium.
What do all plants have in common? Plants are the only type of organism that take
light energy from the sun and convert it into sugar. This process, called
photosynthesis, allows plants to make their own food and store energy.
All other living things eat plants, or eat things that eat plants, in order to get their
energy. It’s not a stretch to say that drinking juice is like drinking pure energy!

(Anti-Inflammatory Diet Cookbook, Anti-Inflammatory Recipes, Anti-Inflammatory Plan- Anti-Inflammatory ... Recipes, Anti-Inflammatory Plan)

Carl Preston

The Set of Diet Books

THE ANTI INFLAMMATORY GOUT DIET
WEIGHT WATCHERS
CLASSY SMOOTHIES
GREEN SMOOTHIES
HEALTHY SMOOTHIES RECIPES


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Book Details
 Price
 6.00
 Pages
 817 p
 File Size 
 4,722 KB
 File Type
 PDF format
 ISBN
 -
 Copyright©   
 2015

Copyright ©
All rights reserved. No part of this publication may be
reproduced, stored in a retrieval system, or transmitted in
any form or by any means, electronic, mechanical,
recording or otherwise, without the prior written
permission of the author.

WEIGHT WATCHERS
2015 Carl Preston Edited by: Carl Preston Cover by: Carl Preston
CLASSY SMOOTHIES
2015 Carl Preston Edited by: Carl Preston Cover by: Carl Preston
GREEN SMOOTHIES
2015 Carl Preston Edited by: Carl Preston Cover by: Carl Preston
HEALTHY SMOOTHIES RECIPES
2015 Carl Preston Edited by: Carl Preston Cover by: Carl Preston

Introduction
Green Smoothie Recipes: 10 Day Green Smoothie Cleanse
Imagine for a moment you are on your way back home
from work. You are driving, sitting on the train or simply
walking back. You are starting to feel hungry.
You want to give yourself a treat. A healthy one. Is that
possible? You wonder. A few seconds go by after your
craving thoughts.

You fancy something good, something fast, but you also
want it to make feel good. A healthy reward is what you
are after. Then, out of nowhere, your mind starts to
picture what you are really after…

Green Smoothie Diet: Green Smoothie Book: Green
Smoothies for Weight Loss: The Green Smoothie Diet
Then you realize: Of course! A healthy, tasty Green
smoothie is the answer to all your thoughts and cravings.
Easy to make, even easier to serve, and a pure pleasure to have.

So what are you waiting for? The ingredients are easy to
get. The blender? You do not need anything fancy, just a
traditional blender or a mixing machine, don’t you think
you need one of those new expensive Ninja Blenders.
Green Smoothie Detox: Green Smoothie Recipes Book->
The answer to your Cravings
Give yourself a treat. Or even better: give your friends
and your loved ones a treat. With the recipes you will
find in Green Smoothie Recipes you will have success
guaranteed at any party, gathering, reception or social
event you may ever have to hold.
The answer is: Green smoothie Recipes
And now, without any further delay, behold: The Top Green Smoothies.
Enjoy!

What is Weight Watchers Simple Plan?
For many people, the term Weight Watchers can be quite off-putting and make
them unsure about looking further into the process. After all, the world of
Weight Watchers Points plus means that you need to worry about so many
different factors in terms of what is included in the food. With Simple Start,
though, these problems are left behind.
It takes out all of the calculating and the counting, and will make sure that you
can indulge yourself from time to time with something a little extra. People
realised long ago that this kind of forceful dieting does not work – forcing
people to stay off everything they like is a fallacy. It very rarely works, and
Simple Start will ensure that you aren’t going through this challenge by feeling
as if you are always depriving yourself.
Instead, it builds a common and easy to follow solution that ensures you’ll get
all the help that you need in getting fit and healthy, feeling confident in your
body and moving forward in the right direction in terms of diet.

Why is this book different from the rest?
A great part of going through this process is the fact that you will learn so much;
by taking in all this deep information and advice, you will naturally make your
battle against weight gain much easier and it will ensure that you are going to be
taken through the process of what to buy and what to eat. By giving you help in
understand what to shop and where to shop, you’ll soon find it much easier to
start buying the right kind of foods.

We’ve also prepared 28 days’ worth of recipes and food ideas that you can use
to inspire yourself and to get yourself on the right track. This will ensure that
you have plenty of ingredients to pick from along the way, as well as making
sure that you have the time and the patience with the food that you are going to
be picking from. This will make sure that you are no longer:
Planning out ahead of time yourself; you’ll have good recipes to follow for
four whole weeks to keep you regimented and happy moving forward.
You won’t need to spend hours in the supermarket trying to find a list of
meals to eat and a selection of ingredients to buy.
You will have a choice on what to eat for every day moving forward, letting
you understand what makes up a classy meal and how the nutritional
breakdown should be working.
You’ll start to lose weight whilst experimenting and eating exciting, fresh new meals.
You’ll no longer watch food be wasted.

What Are Power Foods?
The main thing that you need to realise about eating properly and doing it in a
healthy manner is that, typically, it takes a lot more than just augmenting the
right foods. Below, we’ve created a large listing of foods to follow and each link
gives you everything you need to make that meal. But, what else should you be
buying each week? There are lots of ingredients and items that you should be
buying on a regular basis that make sense in terms of being powerful, effective foods.

The foods we want to list here are known as ‘power foods’ and are some of the
most effective foods on the planet for eating. They’ll give you an incredible level
of nutrition and the like, and also make it ten times easier for you to just relax
and know that what you are eating is, for a change, good for you!
So, what power foods would we recommend that you try and take on?
Apples
Bananas
Berries
Cabbages
Beans of various forms
Kale
Salmon
Oatmeal
Kiwi
Spinach
Papaya
Ginger
Yogurt
Honey
Garlic
Avocado
Egg
Nuts
Cacao
Try and buy all of these on a regular basis and have them loaded out in your
shopping trolley. You would be shocked at the sheer depth and level of quality
that they offer in terms of giving you a way forward, and also in terms of making
sure that you can really find the right way forward in terms of food picking and
selection.
So, now that we have the right look and feel across the board, in terms of what
you are eating, why should you be picking these up alongside what you are
buying for the meal plan below?
Many of the options provided above count as snacks that are good for you
and can be used as a fine solution to snacking when you need to.
A lot of the selections above are LOADED with antioxidants and positive
nutrition, which is what our bodies need to thrive and move forward in a
positive, happy manner.
A range of extra selections and choices that will make it a whole lot easier
for you to manage and take your diet in a whole new level is never a bad
thing, is it?
Most of these are very cheap to buy, as well, so you don’t need to break the
bank whilst eating like royalty!

Thank you!
Thank you for purchasing The Anti-Inflammatory Gout Diet!
Do not forget to check all the Recipes Videos including all the recipes of the 4-
week program at the end of the Book.
Now, sit back, enjoy your read, and welcome to the path to becoming Pain Free!

Table of Contents

THE ANTI INFLAMMATORY GOUT DIET
Thank you!
Introduction
What is Gout?
Curing Gout through Food
What to Avoid
The Benefits
FOUR-Week Meal Plan
COOKBOOK AND RECIPES
Greek white beans in tomato sauce
Spicy corn & black bean salad
Hummus with veggies
Vegetarian chili
Creamy polenta with ratatouille
Baked oatmeal
Breakfast casserole
Felafel with tahini & tzatziki
Gazpacho
Roasted Garlic Cauliflower Soup
Bean Burger
Frittata with low fat cheese
Polenta lasagna
Lentil burger
Lentil meatloaf
Broccoli Souffle
Veggie Terrines
Jamaican Rice and Peas
Pomegranate Smoothie
Watermelon-Pineapple-Ginger Juice
Rice with vermicelli
Warm Eggplant and Goat Cheese Sandwiches
Tomato crostini
Lemon and sage roasted chicken
Orange and Duck Confit Salad
Zucchini Spaghetti
Rosemary roasted potatoes
Vanilla bean pudding
Peaches with berry sauce
Raspberry tarts
Pumpkin pancakes
Cornflakes, Low-Fat Milk and berries
Balsamic chicken
Vegetarian chili
Salsa chicken burritos
Lemon dill salmon
Potato frittata
Honey mustard chicken
Vanilla fruit salad
Beef stew
Useful SOURCES FOR Recipes
Finding Inspiration
VIDEO RECIPES
Conclusion
WEIGHT WATCHERS
Introduction
What is Weight Watchers Simple Plan?
Why is this book different from the rest?
What Are Power Foods?
Where To Buy
The Recipe Plan Choices and Videos
The Recipes
CLASSY SMOOTHIES
A pleasure for your taste buds
Imagine for a moment you are on your way back home from work. You are
driving, sitting on the train or simply walking back. You are starting to feel hungry.

You want to give yourself a treat. A healthy one. Is that possible? You wonder.
A few seconds go by after your craving thoughts.

You fancy something good, something fast, but you also want it to make feel
good. A healthy reward is what you are after. Then, out of nowhere, your mind
starts to picture what you are really after.
GREEN SMOOTHIES
Day 1
Island Blast
Creamy Green
Tropical Cleanse
Banana-Berry Super Smoothie
Green Strawberry-Kiwi Lemonade
Day 2
Strawberry Cream
La Belle Verte
Tropical Green Smoothie
Chocolate Blueberry Smoothie With Kale
Super Powered Breakfast Smoothie
Day 3
Spinach and Strawberry Smoothie
Holiday Detox Green Apple Smoothie
Berry Green Layered Smoothie
The Green Drink
Ginger and Spinach Green Smoothie
Day 4
Chocolate Chia Smoothie
Post-Workout Protein Green Smoothie
Detox Green Smoothie
The Green Thing Smoothie
Blackberry Green Smoothie
Day 5
Green Apple Smoothie
Hot Green Smoothie
Superfood Power Smoothie
Green Detox Smoothie
Green Warrior Protein Smoothie
Day 6
Mint Chocolate Green Smoothie Recipe
Green Smoothies
Strawberry Refresher
Mint Choco Chip Smoothie
Chocolatey Green Smoothie
Day 7
Collard greens super smoothie
Pumpkin Pie Green Smoothie
Peaches & Green Smoothie
Sunshine Smoothie
Apple Ginger Green Smoothie
Day 8
Ginger Green Smoothie
The Ultimate Super Smoothie
Blushing Brilliance Smoothie
Day 9
Superwoman’s Green Smoothie
Pretty Woman Smoothie
Hearty Smarty Breakfast Smoothie
Green Tea Goddess Shake
Day 10
Super Detox Green Smoothie
Sweet And Spicy Smoothie
Cacao Mint Superfood Smoothie
The Immunity Builder
HEALTHY SMOOTHIES RECIPES
Banana Ginger Smoothie
Orange Dream Creamsicle
Green Tea, Blueberry, and Banana
Very Berry Breakfast
World's Best Smoothie
Pineapple Passion
Strawberry-Kiwi Smoothie
Banana-Blueberry-Soy Smoothie
Tropical Papaya Perfection
Just Peachy
Apricot-Mango Madness
Watermelon Wonder
Berry Good Workout Smoothie
Sunrise Smoothie
Berry Vanilla Sensation
Tutti-Frutti Smoothie
LeeAnn's Luscious Smoothie
Slim-Down Smoothie
Soy Good Smoothie
Mango Madness
Hearty Fruit and Oat Smoothie
Mango and Yogurt Smoothie
Green Ginger-Peach Smoothie
Tropical Blueberry Smoothie
Oatmeal Smoothie
Strawberry, Mango, and Yogurt Smoothie
Fruit Smoothie
Yogurt-Pistachio Smoothies
Winter Smoothie
Avocado-Pear Smoothie
Very Berry Super Shake
Apple And Great Grains Shake
Chocolate, Peanut Butter, And Banana Shake
Strawberry Banana Shake
Chocolate Cherry Awesomeness Shake
Vanilla Pumpkin Pie Shake
Baked Apple Shake
Tropical Power Shake
Superfood Shake
Dr. Mike’s Power Shake
Double Chocolate Mint Smoothie
Coconut Almond Smoothie
Orange Creamsicle
Strawberry Banana Post-Workout Smoothie
Chocolate Peanut Butter Smoothie
Mocha Breakfast Shake
Blueberry Breakfast Smoothie
Mango Tango Shake
The Green Monster
Summertime Blast


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