SuperFoodsRx

Nutrition Rx Prevention and Performance RxIan K. Barstow MHS, PT, CSCS

Let your food be your medicine and medicine be your food.

NRx Superfoods1. Blueberries2. Kale>Brocoli>Spinach3. Cold water fish salmon>tuna4. Beans Red/Pinto5. Low Fat Greek Yogurt> nonfat yogurt6. Beets>Tomatos7. Sweet Potato>Pumpkin8. Water ( with lemon)> other hydration9 Green Tea10. N3 Nuts10. Whey Protein ( lifting weights) Isolates

Detox from Sugar/Fat/Salt/?Western Diet full Sugar/Salt/Fat/ Chemicals- Food Giants want you addictedWestern diet to Superfoods BlandDetox Superfoods tastefulSensitize your taste buds while detoxing from harmful affects of modern diet

Detox Diet4-6 Smoothies per dayVeggies:Fruits 2:1 or 1:1Add Whey Protein gram (1.5 X lean muscle mass in kilos)Add ice to increase volumeEat every 3-hours

Perseverance Test with SmoothieMarshmallow Test

It is not the knowing it is the doing.

Discipline 1-2 days poor 2-3 average 4-5 good 5 + super

Challenge Yourself to Detox

Detox = Kale 2 cupsLow in CaloriesHigh in Nutrient ACK, High in FiberHigh in Potassium, calciumAnti inflammatory

2 cups Kale+ 1 cup BlueberriesAntioxidants/phytonutrientsGood for BrainPreserve VisionPrevent CancerIncrease Metabolism

2 cups Kale + cup Blueberries+ Carrots cupHigh Fiber/ PhytonutrientsGood for VisionGreat for LiverCancer PreventionWeight loss

+2 Cups Kale + 1 Cup Blueberries + Cup Carrots +Whey Protein 1-2 scoopsBiological Value > 100All the essential amino acids, Lean Muscle Mass increase1.5 x lean body mass in kilos

Calculate Whey Protein66 kilos and 10% body fat 60 lean kilo x 1.5 = 90 gram of protein a day90 grams /6(meal number) = 15 grams protein per smoothie90/ 5 meals = 18 grams of whey per smoothie90/4 meals = 22.5 grams of whey

+Ginger 4 grams2 cups Kale + Cup of Blueberries + .5 cup carrots + Whey + gingerAnti inflammatoryAnti histamine

Stop Eating like a Sumo Eat more small mealsSumos Eat Twice a dayEat 5-6 timesDecrease Calorie 30%Will not feel hungry fiber slows absorption

Plan Detox Smoothie @ 8 am 11 am2 pm5 pm8 pm11 pm

Add Omega three fat and multivitamin tablets Omega Three B

Now Detox for X? days2 cups of Kale1 cup of Blueberries/ cup of Carrots4 grams of GingerWhey protein ( Lean Body weight x 1.5/ no# smoothies)

X Days? = Your DisciplineX= 1-2 days Poor DisciplineX=2-3 days Average DisciplineX=3-4 days Good DisciplineX=5 days Great DisciplineX> 5 days Super Disciplined

Negative Calories = fat lossLaws of thermodynamics Negative 3500 kcal = pound of fat

1200 Kcal Diet2200 kcals(avediet) -1200 kcals = 1000 kcal less a day

1000 x 7 days

=7000 kcal or 2lbs of fat

Other Smoothies + superfood you knowKale+Pineapple+Orange+Ginger+Carrots+ Cranberries+Whey ProteinBroccoli+Blueberries/ Raspberries/ +Chia Seed+Apple+beet+Whey Protein

Start today