To get the MOST out of life,you need to get the MOST
out of your food.
The NUTRIBULLET has the power to unlock the hidden nutrition inside the foodwe eati Many ot the essential elements within our food cannot be accessedby Juicing, blending or chewing alone. To access the super nutrition - thephytonutrients - Inside the seeds, skins ond stems of the foods we eat, the cellwalls need to be ruptured - and when they are, we get 3x the nutrition fromeating the very same foods we are eating right nowf
The NUTRIBULIIT makes oil of this super nutrition available for effortless absorption by your bodyi With the NUTRIBULLIT, you con unlock the goldmineof zinc and mognesium inside watermelon seeds, the wealth of Omega 3s,protein and antloxidants inside blackberry seeds and the cancer blockingcompounds Inside broccoli, cabbage and kale - ail ot which you would missunless the ceil wails were ruptured.
This convenient Packet Nutritionist guide gives you all thetools you need to build your perfect NUTRIBLAST! Thecompact guide explains the nutritional content and benefitsof various NUTRIBLAST Ingredients and features tips onwhere, when, and how to buy them at their freshest. ThePocket Nutritionist also organizes your NUTRIBLAST
ingredients into three essential groups, each filling aspecific nutritional role in your diet. As you becomefamiliar with the various benefits gained from eachcategory, you'll be able to customize your NUTRIBLAST tobest suit your specific nutritional needs. Let's get started!
THE "SHOULD BUY ORGANIC" LIST
tenefiti
Sunflower
Seeds
Walnuts
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Who knew America's favorite baseball
snack has the richest phytosterolcontent of all snack seeds? These
natural chemicals house the power tolower LDL cholesterol. Sunflower seeds
also contain vitamin E and selenium.
The former helps prevent heart diseaseand relieves arthritis and asthma
symptoms, while the latter activatesDNA repair in damaged cells, killscancer cells, and detoxifies the liver.Sunflower seeds are a nutritional
grand slam!
Walnuts contain gamma-tocopherol,an especially heart-healthy form ofvitamin E. Walnuts also boast the
highest antioxidant content of anynut, and contain anti-Inflammatorycompounds as well as omega-3 fattyacids, making them powerful tools ineverything from fighting Inflammation toslowing the aging process!
^Selection Proce^lSunflower seeds are also widelyavailable and are sold in both
packaged containers and bulk bins.Make sure to buy the unroastedvariety, and again, check for rancidity.Their high fat content makes themespecially prone to rot, so be sure tostore them In an airtight container inthe fridge or freezer. Avoid yellowishseeds—these have most likely turnedrancid.
Follow the same procedure as outlinedfor other nuts, but keep in mind thatwalnuts are especially perishable!Store all walnuts, whether shelled orunshelled. In the refrigerator for up tosix months.
While we suggest buying organic for all foods, nonorganic varieties of the
fruits and vegetables listed below are especially likely to contain high
concentrations of pesticides in their skin and flesh. To avoid significant
exposure to pesticides, we strongly recommend purchasing organic
varieties of the following produce:
apples
bell peppers
blueberries
celery
cherries
grapes
kale
leafy greens
nectarines
peaches
potatoes
spinach
strawberries
NUTRIBLAST BOOSTS
Benefit ^Selection Proce^
Add water to MAX line
Add "boost"
50% fruit
(as many varietiesas possibie!)
50% leafy greens(2 cups = 1 serving)
Pumpkin Seeds These edible seeds of our favoriteHaiioween squash housephytosterois that lower cholesterol,strengthen our bones and immunesystems, and decrease the risk of certain cancers. They're especially notedfor their high zinc content, whichhelps prevent prostate cancer. Pumpkin seeds are also a great source ofprotein and iron!
Sesame Seeds These tiny gems are absolutely packedwith nutrients! Sesame seeds contain
the pl^t compound sesamin, whichhas been shown to lower cholesterol,prevent high blood pressure, andprotect the body from liver damage.Just 1/4 cup of sesame seed also contains 35% of the daily-recommendedamount of calcium, and 73.5% of thedaily-recommended amount of copper,a mineral that has anti-inflammatoryproperties and may protect againstarthritis. Sprinkle that on your bun!
Pumpkin seeds are commonly found inhealth food stores and are often labeled
as "pepitas." Again, they are availableIn bulk or prepackaged and should bechecked for moisture and shriveled
seeds. Always buy raw, and always tryto smell them! They can be stored inan airtight container in your refrigeratorfor several months, although they tastefreshest in the first two months.
Sesame seeds are widely available andusually found in the spice section of mostgrocery stores. You may buy them un-hulled or hulled, but be aware that hulledseeds contain 60% less calcium than
unhulled seeds. Some stores may carrysesame in bulk. If you buy in bulk, remember to check for moisture and smell
for rancidity. Unhulled sesame seedscan be stored in an airtight container in acool, dark place, while the hulled varietyshould be refrigerated or frozen.
31
BOOSTS
(enefiti
Goji Berries Also known and sold as the wolfberry,(dried) this antioxidant powerhouse is
renowned for slowing the agingprocess, boosting brain cell counts,and protecting the body againstdisease. The goji berry's vitamin Acontent boosts Immune responseand eye health, and helps to preventheart disease.
iSelection Proce^
Goji berries are available at almostany health food store, which is greatnews for you and your new lifestyle.They are most commonly dried beforedistribution, and are stocked inpackages or bulk bins near a store'snuts and dried fruits.
Hempseeds Hempseed is loaded with nutrient-richnatural oils, as well as easily digestibleprotein! Just two tablespoons of theseed offers 11 grams of high qualityprotein to help your cells grow andregenerate. Hempseed Is also a goodsource of omega-6 and omega-3 fattyacids, which help regulate our heart,immune system, and hormones.
You can find hemp seeds at mosthealth food stores and can purchasethem in bulk or in prepackaged bagsand containers. Once opened, hempseeds should be refrigerated and willstay fresh for up to twelve months.
30
BUILD YOUR NUTRIBLAST
Enjoy a 2-Day!
4 Easy Steps!O Fill the cup with 50% leafy greens + 50% fruit.
O Fill only up to the MAX line with water (add ice if you want),
O Add 1/8 to 1/4 cup nuts and/or seeds if desired.O Twist on the NUTRIBULLET blade and blend until smooth.
LEAFY GREENS - 50%
Choose one from the followinglist of leafy greens, or mix and
match! Fill the Te^I Cup up to50% with leafy greens. Workup to 2 full cups (2 handfuls) ofleafy greens per smoothie.
O Collard Greens
O Kale
O Romaine
O SpinachO Spring GreensO Swiss Chard
FRUITS - 507oChoose as many fruits as you wantto equal 50% of your NUTTtlBLAST.
O Apple O Mango
O Avocado* O Nectarine
O Banana* O Orange
O Blackberry O Papaya
O Blueberry 0 Peach
O Cantaloupe 0 Pear
O Cranberry 0 Pineapple
O Fig o Plum
O Green Grapes o Raspberries
O Guava o Red Grapes
O Honeydew o Strawberry
O Kiwi o Watermelon
*AdQ these ingredients for s i lief NUTRIBLAST
BOOSTSThe following ingredients are animportant part of your NUTRIBULLETNUTRIBLAST, adding additional fitterand nutrition to every sip. Add 1/8 to
Chia Seeds This Mayan strength seed containsa killer blend of protein, carbs, fat.and fiber, making it an ideal energybooster! it's also high in Omega-3and Omega-6 fatty acids, whichhelp the body stabilize blood sugarand slow carbohydrate digestion.Additionally, chia seeds are a goodsource of iron, calcium, and zinc.
These tiny seeds have it all!
Flax Seeds Nutty, crunchy flax seeds are king ofthe Omega-3 fatty acid-rich seedsand offer a great alternative tochemically derived Omega-3 supplements. They also supply a healthydose of dietary fiber, and containorganic compounds that help lowercholesterol and strengthen bones.
Chia seeds are available in most health
food stores and online. They may belocated in various areas of the store, socheck the more affordable bulk section
first and ask an employee if you stillcannot find them. When kept whole,these little wonders will keep in yourpantry for up 5 years!
Whole flaxseeds are available both in bulk
and in prepackaged varieties. Make sureseeds are dry before purchasing to ensureultimate freshness. Seeds will keep forseveral months when stored in a airtightcontainer in a cool, dark place. Groundflaxseeds are also available, but they havea shorter shelf life than whole seeds and
should be stored in the refrigerator orfreezer to keep from going rancid.
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Cashews
BOOSTS
Almonds
enefiti
The perfectly dense and floral almondis rich in monounsaturated fats, which,when included in the diet, can helpreduce the risk of heart disease up to30%! They're also high in heart-healthymagnesium and blood pressure-regulating potassium.
■Selection Process
The tender, delicately flavored cashew iscelebrated for its high monounsaturatedfat content. These fats contain the sameheart-healthy oleic acid found in olive oilthat's especially healthful for diabetics.They also add delicious froth and bulkto your NUTRiBULLET smoothies!
Make sure to buy raw! Give them asmell for any hint of rancidity andavoid purchasing any shriveled pieces.Unshelled almonds have the longestshelf life, but shelled almonds will stayfresh when stored in a tightly sealedcontainer in a cool dry place. Refrigerated almonds will keep for severalmonths, and frozen almonds will keepup to a year!
Always buy raw! You may buypackaged cashews or purchase inbulk. Like with almonds, avoidshriveled pieces and smell to checkfor rancidity. Store in a tightly sealedcontainer. They will keep for sixmonths in the refrigerator and ayea* in the freezer.
BOOSTSBOOSTS -1 /4 CUP (ESSENTIAL)The following ingredients add EVEN MORE fiber
and nutrients to your NUTRIBULLET NUTRIBLAST.Add 1 /8 to 1/4 a cup to any smoothie.
10 27
Food Benefit
Spring Greens Closely resembling wild cabbage, springgreens are looser, darker, and slightlymore bitter than other greens. If you'renot a fan of bitter tastes, don't worry.The fruits in your NUTRIBLAST willeasily balance the greens' flavors, andyou definitely don't want to miss our onthe wonderful dose of vitamin 0, foiicacid, and dietary fiber they provide.
Swiss Chard Chard offers dietary fiber, which helpsto regulate blood sugar levels duringthe digestive process. It also containsa wealth of vitamins C, E, and K,beta-carotene, manganese, andantioxidants.
Selection Process
Spring greens are frequently sold withother lettuces like radicchio in
pre-washed salad bags. Feel freeto experiment with these mixtures, orseek out loose spring greens inproduce aisles or farmers' markets.Look for smoother, darker leaveswith no yellow areas. Store like othergreens—wrap tightly once openedand use within 5 or so days.
Look for vivid green leaves with crispand unblemished stems. Do not wash
your chard before storing, as moisturewill cause it to wilt and rot quickly.Place and wrap chard in a plastic bag,squeeze out excess air, and refrigerateup to five days.
FRUITSFRUITS - 50%
Fruits are a great source of vitamins and fiber.Vary your fruits daily to get the maximum nutrition.
Choose as many fruits as you want to equal 50% of your NUTRIBLAST.
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FRUITS
Apples
Avocados
Jenefit
Believed to fight several types ofcancer, antioxidant-rich apples mayvery well be key to "keeping thedoctor away." They are also helpfulin fighting heart disease, weight gain,and high cholesterol. The fibercontained in apples is vital inpreventing cholesterol reabsorption.
Rich in vitamins and minerals,avocados are often considered a
perfect food. Each avocadocontains a surprising 4 grams ofprotein: that's more than any otherfruit! Plus, avocados contain thehighest concentrations ofmonounsaturated fats among allfruits, compounds that are essentialto healthy brain development.
Seiection Process.
Always look for apples without anysoftness or bruises. Green apples thathave taken on a yellow hue are likely tobe past their prime.
Food
Romaine
Choose firm but tender avocados with
no soft spots. Ripe avocados will havea consistent, slightly soft exterior. Avoidavocados with blemishes, broken skin,or dents.
Spinach
GREENS W:4
Benefit Selection Process
This crisp, refreshing, and popularlettuce supports heart health with itswealth of vitamins A, K, and 0!
While it may not make you quite asbuff as Popeye, spinach will give youa heavy dose of nutrients. Lockedwithin its tender, delicious leaves are
blood pressure reducing proteinscalled peptides, cancer fightingphytonutrients, and bone buildingmolecules of vitamin K.
Look for lettuce with crisp, unwilledleaves free of slimy areas. The edgesshould be all green—never brown or yellow. Romaine heads should be compact;that is, leaves should cluster tightlyaround the center of the head. Wash
and dry your romaine before storing it inthe refrigerator for 5-7 days. Store separately from ethylene-producing fruits likeapples, bananas, and pears, as these willcause the leaves to brown more quickly.
Spinach leaves should be a vibrant,deep green. Never eat spinach that hasyellowed or grown wilted or slimy. Do notwash spinach before storing in therefrigerator—it will rot very quickly!Instead, wrap bundles of leaves In apaper towel, and then place in a tightplastic bag.
12 25
GREENS FRUITS
Food
Collard Greens
Kale
Benefit
Coilard greens generally conjure upimages of southern soul food dishesstewed in ham fat and smothered
in butter. While we do not suggestextracting those collards in theNUTRIBULLET, fresh, raw coliardgreens are some of the most nutritiousplants on the planet! These leaves arelow in calories (only 11 per cup) andhigh in fiber, vitamins K, A, and C.manganese, and anlioxidants.
Kale contains very high concentrationsof two important antloxidants—carotenoids and flavanoids—provento aid in the prevention of bladder,breast, colon, ovary, and prostate cancers! Kale also contains a wide varietyof vitamins and minerals that boost
cardiovascular health and detoxify thesystem.
Selection Process
Look for firm, deep green, unwiltedleaves. Smaller leaves will be tastier
and more tender than larger ones. Tostore, place collards In a plastic bagand remove as much air as possible.They will keep In the refrigerator for 3to 5 days.
I Food _ Benefit
Look for firm, unwilted, deeply coloredleaves free of browning or yellowing.Like collards, smaller leaves will be
more tender with a milder flavor. Don't
wash your kale before storing—it willspoil faster If you do. Store as outlinedfor collard greens, and remember thatthe longer kale sits, the more bitter itbecomes.
Bananas Bananas are easy to digestand contain potassium, fiber,manganese, and vitamin C, makingthem an excellent food for children
and those recovering from Illness.They assist with sleep and enhanceImmune function, and also assistwith the absorption andpreservation of calcium in the body.
Blackbenies This magic purple berry is packedwith antloxidants and contains
fiber, folate, and vitamins C and K.Blackberry seeds are also rich inOmega-3 and Omega-6 fatty acids,which can be released through theNutriBullet's extraction blades.
fSelection Process
Choose bananas that are free of bruises.
Bananas are best eaten when they beginshow a few tiny dark spots. Ripe bananascan be stored at room temperature for 3-4days, or in the refrigerator for up to 2 weeks(the skin will brown, but the fruit inside willbe fine). To freeze bananas, remove the skinand place In a sealed plastic bag.
Look for blackberries that are slightlyheavy and firm to the touch. Avoidwrinkled, shriveled, or dried-out berries.There should be little to no evidence of
juice at the bottom of the container.
13
FRUITS
Fooctv, . Benefit ^a_ Selection Process
Blueberries Blueberries contain a wide
range of micronutrients, includingmanganese, vitamin C, and vitaminK. These power fruits are alsohigh in fiber, and renowned fortheir anti-inflammatory andcancer-fighting chemicals.
Cantaloupes An excellent source of Vitamin A,Vitamin 0, potassium and folate,cantaloupes are wonderful forpromoting lung and vision health.
Cranberries With their anti-infiammatory qualitiesand high levels of vitamin C, cranberries work wonders for the body'scardiovascular, digestive, urinary,and immune systems.
14
Look for dark-blue blueberries - don't
worry too much about scent. Theyshould feel heavy in your hand, andhave very few to no greenish orpurplish berries in the package.
Choose cantaloupes without bruisesor soft spots. They should be heavyfor their size and have a "hollow"
sound when tapped.
Fresh cranberries are plump, deep red,and quite finri. Those with a darkerhue contain higher concentrations ofbeneficial anthocyanin compounds.Cranberries can be stored in the
refrigerator up to 20 days. It is normalfor the berries to feel a bit damp whentaken out of the fridge. This does notindicate spoilage unless the berries arediscolored, sticky, leathery, or tough.
GREENSLEAFY GREENS - 50%
Greens are a great source of antioxidants and fiber. The moreyou eat, the more benefits your body will gain. Choose one
from the following list of leafy greens, or mix and match! Fill theTall Cup up to 50% with leafy greens. Work up to 2 full cups (2
handfuls) of leafy greens per smoothie.
I
FRUITS FRUITS
ood Benefil Selection Process
Strawberries
Watermelon
This sweet favorite is loaded with
heart-protecting, anti-cancer, andanti-inflammatory phenols. Strawberrieshave wildly versatile flavor andcompliment a wide variety of otherflavors and textures, making themperfect additions to your NUTRIBLAST!
Though 92% of watermelon iscomposed of water, the other 8%is loaded with nutrients, especiallyantioxidants. These include vitamin A,vitamin C, and lycopene, which helps toneutralize free radicals,
22
Smaller to medium-sized berries
generally have more flavor than theirlarger counterparts. Make sure tochoose plump, firm, bright red berriesattached to green spotless leaves.Strawberries are very perishable andsusceptible to mold, so remove any
moldy or damaged strawberries fromthe container prior to eating, and enjoywithin one or two days. To freeze,follow the same process as outlinedfor raspberries.
You can always buy pre-cut andpackaged watermelon at thesupermarket, but you will get a lotmore for your money if you opt forthe whole fruit. Look for a smooth
rind with one side darker than the
other. This indicates ripeness, as thesun darkens the exposed side of themelon while the side touching theground stays its original color. Themelon should feel heavy for its size.
I Food Benefit . Selection Process ■TES'
Figs
Grapes
Sweet, luscious figs are a surprisingsource of calcium, which assists inbuilding bone density. Figs are alsoa wonderful source of dietary fiber,which aids in weight managementand has been shown to help fightbreast cancer.
Grapes work absolute wonders forthe heart. The polyphenols withintheir skins decrease the risk ofcardiovascular disease and protectgood choiesterols within your body.
Fresh figs are highly perishable, soonly buy them a day or two in advance.Look for figs with a rich, deep color.They should be plump and tender, butnot mushy, and smell mildly sweet—never sour.
Choose grapes that are plump andwrinkle-free. Grapes should be fullyintact with no leaking juices and firmlyattached to a healthy-looking stem.Green grapes should have a slightlyyellowish hue, and red grapes shouldbe mostly red.
15
FRUITS FRUITS
Food^
Guavas
Benefit Selection Process
HoneydewMelons
Often listed as a superfrult, guavasare rich In dietary fiber, folio acid,potassium, copper, manganese, andvitamins A & C. A single guava fruitcontains roughly four times the amountof vitamin C as an orange!
Honeydew contains potassium, whichhelps to lower blood pressure, as wellas antioxidant-dispensing vitamin C.
Smell is the best indicator of a guava'sfreshness. Choose fruits with a softlysweet aroma. Some skin discoloration
is normal; just avoid fruits that areobviously damaged or rotting. Guavasare ripe and ready to eat when theyyield under mild pressure.
Look for creamy yellow skin with aslightly waxy feel. They should be firm,but not too firm. Avoid any withblemishes or green skin. They shouldbe fairly large with some slightsoftness at the stem.
Benefit o Selection Process
Plums
Raspberries
1)
Juicy summer season plums offersignificant antioxidant protectionwith their high quantities of phenolsand vitamin C—the latter of which also
assists your body in iron absorbtion!
Who can resist the delightfully soft,sweet-tart raspberry? These little fruitsare cancer-fighting powerhouses fullof free radical-blocking phytonutrientsand antioxidant eiiagitannins unique tothe raspberry.
The best plums are deeply coloredand often covered with a whitish "wax
bloom." Look for fruits that are free of
bruises and punctures, and yield togentle pressure. They will be slightlysofter at the tip when ripe. Ripe plumscan be refrigerated for a few days untilthey are ready to be eaten.
Like all berries, raspberries are extremelyperishable; so only buy them a day ortwo before eating. Look for berries thatare firm, plump, and richly colored. Avoidberries that have been packed too tightlyif you're buying them prepackaged.Raspberries freeze very well and cankeep for up to a year if stored properly.Freeze the berries in a single layer ona cookie sheet, and then transfer to anairtight plastic bag. Add a squeeze oflemon to preserve color!
16 21
FRUITS FRUITS
I Food ̂ ^^BenefitPears Pears are hypoallergenic—less likely
to cause allergic reactions—and highin colon-clearing dietary fiber. Thefresh, buttery fruit also contains freeradical-fighting copper and vitamin C.
Selection Process;
Pears are quite perishable once ripe,so grocery stores generally sell thema few days before they're ready tobe eaten. Buy smooth, unblemishedpears and set them on your counter toripen. You'll know they're ready oncetheir skin gives way to gentle pressure.
Food 'Bonofit* Selection Process^
Kiwifruit Kiwifruit is another rich source of
vitamin C and dietary fiber.Additionally, the vitamin E andOmega-3 fatty acids within itsseeds have a thinning effect on theblood, which may reduce the risk ofblood clots.
Choose kiwifruit that gently yields tothe pressure of your thumb andforefinger. Avoid those that are too softor firm, shriveled or bruised. They can
be stored either at room
temperature or in the refrigerator.
Pineapples Just one cup of sweet, refreshingpineapple supplies 76.5% of thedaily-recommended amount ofmanganese—a trace mineralessential for generating energy andantioxidants. Pineapple also containsvitamin 0, which supports immunity.Additionally, pineapple soothesdigestion and providesanti-inflammatory benefits.Chew on that!
Ripe pineapple will smell sweetlyfragrant at its base. Choose fruits thatseem heavy for their size. While thereIs generally no difference in qualitybetween smaller and larger fruits, theirdensity indicates juiciness. Make sureyour pineapple is ripe when you purchase it; it will not ripen further after ithas been picked.
Mangos The mango's high levels ofprebiotic dietary fiber, vitamin C,diverse polyphenols, andprovitamin A carotenoids workwonders for the immune system.
Choose mangoes as you chooseavocados: look for firmer, heavier fruits
free of blemishes that yield slightly andevenly to pressure.
20 17
FRUITS FRUITS
J Food BenefitNectarines Floral and juicy nectarines are
loaded with antloxidants, whichprevent free radicals in theenvironment from entering yourbody, prolonging the aging processand helping to maintain glowing skinand a healthy body weight.
Selection Process .. ̂ .__j_
Look for bruise-free nectarines with
an even, deep red hue. The best fruitsgive off a sweet aroma and yield underlight pressure. Their season lasts fromlate spring to early fall.
, Food-f
Papayas
Benefit
Colorful and buttery-smoothpapayas are renowned for theirdigestive benefits. They are alsorich sources of antioxidants, folate,
potassium, fiber, vitamin E, andvitamin K. These nutrients promotecardiovascular health and helpprotect against colon cancer.
Selection Proces
Papayas with reddish-orange skin areready to eat; those with yellow patcheswill take a few days to ripen. Avoid anyoverly soft or bruised papayas. Eatthem fully ripened for the mostantioxidant power!
Oranges Renowned for their concentration ofVitamin C, juicy and sweet orangescontain healing properties that havebeen associated with a wide varietyof phytonutrient compounds. Citrusappears to offer the most significantprotection against esophageal,orophayngeal/laryngeal (mouth,larynx and pharynx), and stomachcancers.
Choose fully ripened oranges for themost potent antioxidant power. Buyorganic oranges whenever possibleand avoid those with soft spots ormold, In general, smaller orangeswith thinner skins will be the juiciest.Choose oranges with smooth skinwhich seem heavy for their size.
Peaches Juicy, succulent peachesare packed with vitamin C,beta-carotene, and antioxidants.They are quickly joining theranks of the usually purpleantioxidant-rich superfruits!
The process for choosing peachesand nectarines is almost identical. Buyfresh over frozen or canned if you can,and never buy canned peaches thathave been packed in syrup. The bestpeaches will be fragrant, soft, and freeof bruises. Ripe peaches should beeaten as soon as possible.
