P90X Extreme Home Fitness: Nutrition Plan PDF eBook

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Dara Alderton Teyon Ware Carla Kauffman

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FAT SHREDDERA high-protein-based diet designed to help you strengthen

muscle while rapidly shedding fat from your body.

ENERGY BOOSTERA balanced mix of carbohydrates and protein with a lower

amount of fat to supply additional energy for performance.

ENDURANCE MAXIMIZERAn athletic diet of complex carbohydrates, lean proteins, and

lower fat with an emphasis on more carbohydrates. You’ll need

this combination of foods as fuel to get the most out of your

final training block and truly get in the best shape of your life!

1

THERE ARE 3 PHASES TO THE P90X NUTRITION PLAN.

This plan is designed to change right along with your 3-phase workout demands, providing the right combination of

foods to satisfy your body’s energy needs every step of the way.

While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the

plans. You can follow any phase at any time based on your nutritional level. These are general guidelines

recommended here.

PHASE 3ENDURANCEMAXIMIZER

PHASE 2ENERGY BOOSTER

PHASE 1FAT SHREDDER

PHASE GOAL PROTEIN CARBOHYDRATE FAT

PHASE 1FAT SHREDDER


PHASE 3ENDURANCEMAXIMIZER

Strengthen muscle and shed excess body fat

Maintain Phase 1 changes with additionalenergy for midstream performance

Support peak physical performanceand satisfaction over the long term

50% 30% 20%

40% 40% 20%

20% 60% 20%

CUSTOMIZING THE PHASESWhile P90X is designed as a 90-day program, youmight choose to alter your choice or timing of one ormore of the phases.

PHASE1Those who are reasonably fit and have more body fat canuse this phase more easily than someone who is very fit

and doesn’t have a lot of excess body fat to lose. This stage is designed to cutdown your body fat percentage, and as this happens, your available energy shouldalso decrease. Therefore, Phase 1 should only be extended if you need to dropmore fat and also feel like you have ample energy to push hard during yourworkouts. Conversely, this phase could be shortened by a week or two if your bodyfat is already low and you feel like you don’t have the necessary energy to get themost out of your workouts.

This is more of a well-rounded, long-term, sensible

eating plan, and there shouldn’t be too much trouble

once you get here. This plan can also be used as long as you like if you’re feeling

great, have plenty of energy, and it seems like you’re making overall progress.

This plan should be earned. It’s an athletic

diet and you’ll only need it if you are

pushing your body to the limit, which you should be if you keep your promise to

“Bring It.” Of note is that Phase 3 should be tried at some point, even if you feel good

in Phase 2. We’ve seen many people hesitate to move on to this more carb-heavy

phase for fear that they’ll gain weight, but surprise! They found that once they did,

they had more energy, worked out even harder, and had better results. This is important

to keep in mind. Athletes eat more carbs, and there is a reason that they do. We

wouldn’t put it in the plan if it weren’t proven to improve results.

Like the P90X exercise program, the P90X Nutrition Guideline is divided into 3 phases,

calibrated to move from fast, efficient fat loss (Phase 1) to peak energy (Phase 2) to

lasting success (Phase 3). The nutritional proportions change with each plan, so it’s

important to follow the instructions for your current plan.

The nutritional proportions for each of the 3 plans are as follows:

ENERGY BOOSTER

FAT SHREDDER

ENDURANCE MAXIMIZER

THE 3 PHASES

DETERMINE YOUR PHASE

� (1) FAT SHREDDER

� (2) ENERGYBOOSTER

� (3) ENDURANCEMAXIMIZER

2

PHASE2

PHASE3

5

Calculate your resting metabolic rate (RMR). This is

basically the number of calories you need to breathe,

pump blood, grow hair, blink—be alive.

Calculate your daily activity burn, the calories required for

daily movement apart from exercise.

Keep in mind that all lifestyles aren’t created equal. A

construction worker will have a higher daily burn rate than

a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some

personal adjusting to get it perfect. Don’t worry, this will become more obvious than you think once you get going.

Add the calories required for your

exerc i se needs , wh ich we have

calculated at 600 calories per day for

the P90X program. Add it all up and

you’ve got your energy amount.

4

Now use your energy amount to determine

your nutrition level in the table.

Example: A 6-foot, 180-pound man

RMR = 180 (body weight in pounds) x 10 = 1,800

Daily activity burn = 1,800 (RMR) x 20% = 360

Exercise expenditure = 600

Energy amount = 1,800 + 360 + 600 = 2,760

Nutrition level = II

Round down to the bottom of your level to create

a slight calorie deficit, e.g., if you are at level II,

your calorie target is 2,400 calories/day.

YOURENERGY AMOUNT NUTRITION LEVEL

YOUR NUTRITION LEVEL =

YOUR RMR DAILYACTIVITYBURN

x 20% =

YOUR RMR DAILYACTIVITYBURN ENERGY AMOUNT

+ 600 =+

YOUR BODY WEIGHT RMR (IN CALORIES)

x 10 =

1,800–2,399 1,800 calories/day

2,400–2,999 2,400 calories/day

3,000+ 3,000 calories/day

LEVEL I

LEVEL II

LEVEL III

3

2

1

THERE ARE 3 NUTRITION LEVELS WITHIN EACH APPROACH.

Please take a moment to determine your daily nutrition and calorie needs. The data you provide will determine

how much food you need (and how much you don’t need) while you go through P90X.

PHASE 1FAT SHREDDER

GENERAL GUIDELINES

Following the daily Meal Plan Approach will take the guesswork out of your daily foodpreparation. You’ll enjoy a variety of delicious, healthy, and low-fat recipes that will provideyou with the proper amount of nutrition and energy to get the most out of your P90X workout.

MEAL PLAN APPROACH

MEAL PLAN APPROACH

PHASE1–FA

TSHREDDER

19

2 oz_Turkey jerky

2 oz_Turkey jerky

2 oz_Turkey jerky

_Recipe included

DAY 1

DAY 2

DAY 3

DAY 6

1_Mushroom Omelet1 cup_Fresh strawberries8 oz_Cottage cheese, 1%

1_Protein Shake

2 slices_Turkey bacon1_Chicken Scramble4 oz_Fresh-squeezed juice

1_Soy Sausage Muffin8 oz_Skim milk

1_Spinach Scramble8 oz_Skim milk1/2_Grapefruit, medium

1_Protein Shake

2 slices_Turkey bacon1_Cheese Scramble8 oz_Skim milk1/4_Cantaloupe, medium

1_Protein bar1_Recovery drink*







1_Chef Salad

1_Shrimp Stir-Fry1 tbsp_Sesame seeds1 oz_Cashews

1_Chicken Salad2 cups_Salad greens1 cup_Vegetable Soup1 tbsp_Protein powder

1_Steak&Arugula Salad2 tbsp_Balsamic Vinaigrette

6 oz_Turkey Burger1-1/2 oz_Low-fat Swiss

cheese1/2 cup_Coleslaw1 cup_Gazpacho1 tbsp_Protein powder

1_Island PorkTenderloin Salad

1_Tuna Salad2 cups_Salad greens1 cup_Chilled Cucumber

Soup

6 oz_Salmon2 tbsp_Lemon-Dill Sauce1/2 cup_Asparagus1 cup_Wild rice1 cup_RedPepperSoup1 tbsp_Protein powder

6 oz_Turkey2 tbsp_Gravy1/2 cup_Green beans1 cup_Butternut Squash

Soup1 tbsp_Protein powder

6 oz_Halibut2 tbsp_Pesto Sauce1 cup_Wild rice1/2 cup_Zucchini

6 oz_Chicken breast2 tbsp_Honey-Chile

Sauce1 cup_Quinoa1/2 cup_Snap peas

6 oz_Swordfish2 tbsp_Mango-Ginger

Sauce1 cup_Wild rice1_Artichoke, medium

1_Beef & Broccoli Stir-Fry1 cup_Miso Soup1 tbsp_Protein powder

6 oz_Lemon-GarlicChicken

1 cup_Wild rice1 cup_Asparagus Soup1 tbsp_Protein powder

2 oz_Soy nuts

1-1/2 oz_Stringcheese

2 oz_Soy nuts

1 oz_Turkey jerky

8 oz_Cottagecheese, 1%

1 oz_Turkey jerky


BREAKFAST SNACK LUNCH SNACK DINNER

DAY 4

FAT SHREDDERMEAL PLAN APPROACH

20

LEVEL IPHASE1

DAY 7

DAY 5

* Immediatelyafter workout

oz_Turkey jerky

oz_Turkey jerky

oz_Turkey jerky

oz_Turkey jerky

_Recipe included

DAY 1

DAY 2

DAY 3

DAY 6

1_ Mushroom Omelet1 cup_Fresh strawberries12 oz_Cottage cheese, 1%

1_Protein Shake



1_Spinach Scramble12 oz_Skim milk1_Grapefruit, medium

1_Protein Shake









1_Chef Salad


1_Chicken Salad3 cups_Salad greens2 cups_Vegetable Soup2 tbsp_Protein powder

1_Steak & Arugula Salad3 tbsp_Balsamic Vinaigrette

8 oz_Turkey Burger3 oz_Low-fat Swiss cheese1 cup_Coleslaw2 cups_Gazpacho2 tbsp_Protein powder

1_Island Pork TenderloinSalad

1_Tuna Salad3 cups_Salad greens2 cups_Chilled Cucumber

Soup

30 nuts_Pistachios

3 oz_String cheese

4 oz_Soy nuts

2 oz_Turkey jerky


2 oz_Turkey jerky


LEVEL IIPHASE1


DAY 4

FAT SHREDDERMEAL PLAN APPROACH

8 oz_Salmon3 tbsp_Lemon-Dill Sauce1 cup_Asparagus1 cup_Wild rice2 cups_Red Pepper Soup2 tbsp_Protein powder

8 oz_Turkey3 tbsp_Gravy1 cup_Green beans2 cups_Butternut

Squash Soup2 tbsp_Protein powder

8 oz_Halibut3 tbsp_Pesto Sauce1 cup_Wild rice1 cup_Zucchini

8 oz_Chicken breast3 tbsp_Honey-Chile Sauce1 cup_Quinoa1 cup_Snap peas



1_Beef & Broccoli Stir-Fry2 cups_Miso Soup2 tbsp_Protein powder

8 oz_Lemon-Garlic Chicken1 cup_Wild rice2 cups_Asparagus Soup2 tbsp_Protein powder

PHASE1–FA

TSHREDDER

21

DAY 5

DAY 7


2 oz_Turkey jerky

2 oz_Turkey jerky

2 oz_Turkey jerky

_Recipe included

DAY 1

DAY 2

DAY 3

DAY 6

1_Mushroom Omelet1 cup_Fresh strawberries12 oz_Cottage cheese, 1%

1_Protein Shake



1_Spinach Scramble12 oz_Skim milk1_Grapefruit, medium

1_Protein Shake









1_Chef Salad


1_Chicken Salad4 cups_Salad greens2 cups_Vegetable Soup3 tbsp_Protein powder

1_Steak & Arugula Salad4 tbsp_Balsamic Vinaigrette

10 oz_Turkey Burger3 oz_Low-fat Swiss cheese2 cups_Coleslaw2 cups_Gazpacho3 tbsp_Protein powder

1_Island Pork TenderloinSalad

1_Tuna Salad4 cups_Salad greens2 cups_Chilled Cucumber

Soup

10 oz_Salmon4 tbsp_Lemon-Dill Sauce1 cup_Asparagus1 cup_Wild rice2 cups_Red Pepper Soup3 tbsp_Protein powder

10 oz_Turkey4 tbsp_Gravy1 cup_Green beans2 cups_Butternut

Squash Soup3 tbsp_Protein powder

10 oz_Halibut4 tbsp_Pesto Sauce1 cup_Wild rice1 cup_Zucchini

10 oz_Chicken breast4 tbsp_Honey-Chile

Sauce1 cup_Quinoa1 cup_Snap peas



1_Beef & BroccoliStir-Fry

2 cups_Miso Soup3 tbsp_Protein powder

10 oz_Lemon-GarlicChicken

1 cup_Wild rice2 cups_Asparagus Soup3 tbsp_Protein powder

30 nuts_Pistachios2 oz_Turkey jerky

3 oz_Stringcheese

4 oz_Soy nuts

4 oz_Soy nuts12 oz_Cottage

cheese

3 oz_Stringcheese

1 oz_Cashews


2 oz_Turkey jerky

2 oz_Turkey jerky1 oz_Almonds


1 oz_Almonds


DAY 4

FAT SHREDDERFAT SHREDDERMEAL PLAN APPROACH

22

LEVEL IIIPHASE1

DAY 5

DAY 7


FAT SHREDDER

MEAL PLAN APPROACH

RECIPES

High in protein and fiber, these recipes will put you on the fast track

towards building lean muscle mass while shedding excess body fat.

From soup to stir-fry, there are plenty of delicious food options to

help speed up your metabolism and give your body the

fuel it needs for the new challenges that lie ahead.GENERAL GUIDELINES

PHASE 1

NOTE: All per-serving nutritional information is based on 1 LEVEL I serving.LEVEL II and LEVEL III will vary, depending on portion size.

PHASE1–FA

TSHREDDER

23

DRESSINGS

BALSAMIC VINAIGRETTE1-1/2 cups balsamic vinegar

2 tablespoons fresh lemon juice

6 tablespoons Dijon mustard

4 teaspoons shallots, chopped

4 teaspoons fresh basil, chopped

2 teaspoons olive oil

black pepper to taste

Serves 16

Whisk together all ingredients in a small bowl. Store covered in the refrigerator.

per serving:

14 Calories (kcal)

1 g Total Fat

(42% calories from fat)

0 g Protein

2 g Carbohydrate

0 mg Cholesterol

71 mg Sodium

LEVEL I LEVEL II LEVEL III2 tablespoons=1 condiment 3 tablespoons=1-1/2 condiments 4 tablespoons= 2 condiments

CUMIN VINAIGRETTE2 tablespoons fresh lime juice

1/2 tablespoon orange juice

1/2 tablespoon Dijon mustard

1/2 teaspoon cumin powder

1/4 teaspoon salt

1/8 teaspoon black pepper

1 tablespoon olive oil

Serves 2

Whisk together until emulsified.


24

per serving:

69 Calories (kcal)

7 g Total Fat


0 g Protein

2 g Carbohydrate

0 mg Cholesterol

329 mg Sodium

SAUCES

PESTO SAUCE1 cup pine nuts

4 cups fresh basil, packed

2 tablespoons garlic, chopped

1 cup fat-free Parmesan cheese, grated

1/3 cup white cooking wine

1/3 cup lemon juice

1/2 cup fat-free chicken broth, low sodium

1/2 teaspoon salt

Serves 20

1. Heat skillet over medium-high heat and toast nuts, turning until golden brown.

2. In food processor, puree basil, toasted nuts, and garlic. Add Parmesan cheese, wine, lemon juice, andchicken broth and process until blended. Add salt to taste and blend. Serve on pasta, chicken, or seafood.

MANGO-GINGER SAUCE1/2 tablespoon olive oil

1 cup red onion, finely chopped

1 cup mango, peeled and cubed

1/2 cup tomato, chopped

1-1/2 tablespoons fresh ginger, minced

1/4 cup fresh lime juice

2 tablespoons orange juice

2 tablespoons dry sherry

1-1/2 tablespoons brown sugar

1-1/2 tablespoons white vinegar

Serves 8

Stir together all ingredients in a nonreactive bowl. Store covered in the refrigerator until ready to serve.

per serving:

61 Calories (kcal)

4 g Total Fat


4 g Protein

4 g Carbohydrate

5 mg Cholesterol

110 mg Sodium

per serving:

46 Calories (kcal)

1 g Total Fat


1 g Protein

9 g Carbohydrate

0 mg Cholesterol

3 mg Sodium



PHASE1–FA

TSHREDDER

25

26 SAUCES

GRAVY1/3 cup shallots, chopped

1/3 cup all-purpose flour

3 cups fat-free chicken broth, low sodium

1/4 teaspoon salt

1 teaspoon poultry seasoning

Serves 10

1. Sauté shallots in some of the broth until soft (see Low-Fat Cooking Techniques). Gradually whisk in theflour, adding broth as needed to form a thick paste.

2. Gradually add the remaining broth, stirring and cooking until thickened. Add the salt and poultry seasoning.

HONEY-CHILE SAUCE1/4 cup shallots, chopped fine

2/3 cup honey, slightly warmed

1/4 cup sherry vinegar

1 teaspoon pasilla chile powder

1/4 teaspoon ground cumin

1-1/2 cups fat-free chicken broth, low sodium

salt and pepper to taste

1 teaspoon cilantro, chopped

Serves 16 3 tablespoons chopped pecans, toasted

1. Coat a sauté pan with cooking spray and place on medium-high heat. Add chopped shallots and sautéuntil tender.

2. Add the honey and vinegar to the pan. Quickly stir in the chile powder, cumin, and broth. Bring to a boil andreduce by half.

3. Transfer sauce to a blender or food processor and blend at high speed until smooth. Season to taste withsalt and pepper. Stir in cilantro. Garnish dish with toasted pecans.

per serving:

34 Calories (kcal)

trace Total Fat


4 g Protein

4 g Carbohydrate

0 mg Cholesterol

229 mg Sodium

per serving:

56 Calories (kcal)

1 g Total Fat


1 g Protein

13 g Carbohydrate

0 mg Cholesterol

48 mg Sodium



LEMON-DILL SAUCE1/2 cup shallots, chopped

2 cups white wine

2 tablespoons arrowroot


6 tablespoons lemon juice

1 teaspoon lemongrass, minced

1 tablespoon fresh dill, chopped

Serves 10

1. Coat a large sauté pan with cooking spray and sauté shallots until soft (not brown), moistening with wineif necessary.

2. Dissolve the arrowroot in 1/2 cup of the chicken broth. Set aside.3. Add remaining wine to shallots and reduce by half. Add remaining chicken broth and reduce by half again.4. Add the arrowroot mixture. Transfer the mixture to a food processor or blender and puree until smooth.5. Return the sauce to the pan. Add lemon juice and lemongrass and simmer over low heat for about30 minutes, until thick. Strain out the lemongrass and stir in the dill.

per serving:

58 Calories (kcal)

trace Total Fat


3 g Protein

5 g Carbohydrate

0 mg Cholesterol

107 mg Sodium

CHILLED CUCUMBER SOUP1 whole hothouse cucumber

1/2 cup red onion, chopped

3 tablespoons fresh dill, chopped

1 tablespoon fresh mint, chopped

1-1/4 cups nonfat plain yogurt

1/4 teaspoon salt


1/16 teaspoon cayenne

1/4 tablespoon celery seed

Serves 4

Combine all ingredients and puree with blender. Chill. Garnish with chopped dill or parsley.

per serving:

60 Calories (kcal)

trace Total Fat


5 g Protein

10 g Carbohydrate

1 mg Cholesterol

191 mg Sodium

SAUCES/SOUPS


LEVEL I LEVEL II LEVEL III1 cup soup = 2 cups soup = 2 cups soup =1/2 vegetable 1 vegetable 1-1/2 vegetables

PHASE1–FA

TSHREDDER

27

per serving:

38 Calories (kcal)

trace Total Fat


2 g Protein

5 g Carbohydrate

0 mg Cholesterol

1,780 mg Sodium

per serving:

70 Calories (kcal)

trace Total Fat


3 g Protein

18 g Carbohydrate

0 mg Cholesterol

89 mg Sodium

ASPARAGUS SOUP1-1/4 cups onions, diced

1/2 teaspoon garlic, chopped

1-1/2 quarts fat-free chicken broth, low sodium

1-1/2 pounds asparagus, diced

1/2 potato, diced

1 dash salt

1/2 teaspoon yellow mustard seed

1 dash 17-spice mix

Serves 8 1/2 teaspoon dry mustard

1. Sauté onions and garlic in 1/4 cup of the chicken broth.

2. Add asparagus, potato, and remaining stock. Bring to a boil. Reduce heat and simmer 15 to 20 minutes.

3. Remove soup from heat and puree with a food processor or immersion blender. Return to the pan andseason with the spices. Serve.

4. If desired, add protein powder just before serving.

BUTTERNUT SQUASH SOUP1 tablespoon shallot, minced

1 clove garlic, pressed or minced

3 cups butternut squash, peeled and seeded

1/2 cup fat-free chicken broth, low sodium

Serves 3

1. Combine the shallot and garlic in a nonstick saucepan and cook over low heat until translucent, adding alittle water if necessary to prevent scorching.

2. Add the squash and chicken broth and simmer until the squash is soft, about 20 minutes. Transfer to ablender or food processor and puree.

3. Return the soup to the pan and place over medium heat until heated through. Serve.


SOUPS

LEVEL I LEVEL II LEVEL III1 cup soup, 2 cups soup, 2 cups soup,1 tablespoon protein powder = 2 tablespoons protein powder = 3 tablespoons protein powder =1/2 protein, 1 vegetable 1 protein, 1 vegetable 1 protein, 1 vegetable


28

GAZPACHO28 ounces canned tomatoes, low sodium

3 cups low-sodium tomato juice2-1/2 cups hothouse cucumbers, peeled and diced

1/2 cup carrots, peeled and diced3/4 cup each green and red bell pepper, seeded and diced

1/2 red onion, diced2 shallots

2 garlic cloves1/3 cup red wine vinegar

1/3 cup fresh lemon juice1 teaspoon paprika

1/4 cup each fresh oregano, basil, and Italian parsley, chopped1/4 teaspoon white pepper

Serves 10 1/4 teaspoon Tabasco sauce or to taste

1. Place the tomatoes, tomato juice, cucumbers, carrots, green and red peppers, onion, shallots, and garlic ina food processor or blender and process until smooth.

2. Add the vinegar, lemon juice, paprika, oregano, basil, parsley, and white pepper and process to combine.Add Tabasco sauce to taste and blend. Chill for several hours before serving.

Note: Additional protein powder is not recommended for this recipe. If desired, we suggest that you takeprotein powder separately with your meal.

MISO SOUP1/2 teaspoon dark sesame oil

1/3 cup shallots, finely chopped

3 tablespoons miso

1 quart vegetable stock

1/4 cup firm silken tofu, diced

3 tablespoons scallions, sliced for garnish

Serves 8

1. Heat the sesame oil in a saucepan over medium heat. Add the shallots and cook until translucent.

2. Add the miso and mix well. Add the vegetable stock and bring to a simmer. Reduce heat to low and simmerfor 15 minutes.

3. To serve, ladle into bowls and garnish each serving with tofu and scallions.


per serving:

20 Calories (kcal)

trace Total Fat


1 g Protein

5 g Carbohydrate

0 mg Cholesterol

5 mg Sodium

per serving:

107 Calories (kcal)

3 g Total Fat


4 g Protein

16 g Carbohydrate

1 mg Cholesterol

1,052 mg Sodium

LEVEL I LEVEL II LEVEL III1 cup soup = 2 cups soup = 2 cups soup =1/2 vegetable 1 vegetable 1 vegetable

SOUPS

LEVEL I LEVEL II LEVEL III1 cup soup = 2 cups soup = 2 cups soup =1/2 vegetable 1 vegetable 1 vegetable

PHASE1–FA

TSHREDDER

29

VEGETABLE SOUP10 cups fat-free chicken broth, low sodium

4 red potatoes, cut into 1-inch cubes

4 cups onions, quartered

1 cup carrots, sliced 1 inch thick

3 cups celery, sliced 1 inch thick

2 cups zucchini, sliced 1 inch thick

8 ounces tomato sauce, canned

2 cloves garlic, minced

1/4 bunch fresh parsley, chopped

1/4 bunch cilantro, chopped

Serves 18 dash black pepper

1. In a large stockpot, combine the chicken broth, potatoes, onions, carrots, and celery. Bring to a boil, reduceheat to medium-high, and simmer until the potatoes are tender, about 30 minutes.

2. Add the zucchini, tomato sauce, garlic, parsley, and cilantro. Reduce heat to medium-low and cook for 10 to15 minutes more, or until the zucchini is just tender. Season to taste with black pepper and serve.


RED PEPPER SOUP2 cups white wine

1 onion, finely chopped

5 roasted red peppers

2 cups celery, chopped

1 tablespoon garlic, minced

2 plum tomatoes, chopped

1/4 cup tomato paste


2 tablespoons dried thyme

1/4 teaspoon each ground white pepper and ground cumin

Serves 12 dash salt

1. Heat wine in a large, heavy soup pot over medium heat. Add onion, red peppers, and celery. Cook and stirfor 3 minutes. Stir in garlic. Cook for 2 more minutes, adding more wine if necessary.

2. Add tomatoes, tomato paste, and broth; cover and bring to a boil. Reduce heat and simmer for 25 minutes.

3. Puree soup in a food processor or blender. Return to the pan, add seasonings, and heat through.


per serving:

49 Calories (kcal)

trace Total Fat


7 g Protein

10 g Carbohydrate

0 mg Cholesterol

377 mg Sodium

per serving:

57 Calories (kcal)

trace Total Fat


3 g Protein

6 g Carbohydrate

0 mg Cholesterol

145 mg Sodium

SOUPS



30

PROTEIN SHAKE–LEVEL I1 cup skim milk

1 scoop protein powder, such as Beachbody’s Whey Protein Powder

1/2 cup berries

1/2 banana

1/2 cup ice

Combine all the ingredients in a blender. Blend until smooth.

PROTEIN SHAKE–LEVEL II1 cup skim milk

1-1/2 scoops protein powder, such as Beachbody’s Whey Protein Powder

1 cup berries

1/2 banana

1/2 cup ice


per serving:

290 Calories (kcal)

2 g Total Fat


27 g Protein

41 g Carbohydrate

5 mg Cholesterol

257 mg Sodium

per serving:

387 Calories (kcal)

2 g Total Fat


36 g Protein

54 g Carbohydrate

5 mg Cholesterol

322 mg Sodium

BREAKFAST

LEVEL I LEVEL II LEVEL III1 protein, 1 dairy, 1 fruit See below See next page

LEVEL I LEVEL II LEVEL IIISee above 1 1/2 protein, 1 dairy, 2 fruit See next page

PHASE1–FA

TSHREDDER

31

BREAKFAST

PROTEIN SHAKE–LEVEL III1 cup skim milk

2 scoops protein powder, such as Beachbody’s Whey Protein Powder

1 cup berries

1 whole banana

1 cup ice


SOY SAUSAGE MUFFIN2 to 4 soy sausage patties (approximately 80 calories each)

1 to 2 whole wheat English muffins

1-1/2 to 4 ounces fat-free mozzarella cheese

1. Cook soy sausage according to package instructions.

2. Top the English muffin with the cheese and cook in a toaster oven or under the broiler for 2 to 3 minutesor until cheese melts.

3. Place sausage on one muffin half and top with other half.

per serving:

495 Calories (kcal)

3 g Total Fat


45 g Protein

71 g Carbohydrate

5 mg Cholesterol

387 mg Sodium

per serving:

395 Calories (kcal)

7 g Total Fat


34 g Protein

46 g Carbohydrate

28 mg Cholesterol

1,490 mg Sodium

LEVEL I LEVEL II LEVEL III2 soy patties, 1 English muffin, 3 soy patties, 1 English muffin, 4 soy patties, 2 English muffins,1-1/2 oz cheese = 1 protein, 3 oz cheese = 2 protein, 4 oz cheese = 3 protein,1/2 carbohydrate, 1 dairy 1/2 carbohydrate, 2 dairy 1 carbohydrate, 2 dairy

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 2 protein, 1 dairy, 2 fruit

32

BREAKFAST

CHICKEN SCRAMBLE–LEVEL I6 egg whites

3 ounces chicken breast, cooked and diced

1-1/2 ounces fat-free Parmesan cheese, grated

1/2 tablespoon fresh basil, chopped

1. Coat a nonstick skillet with cooking spray and place over medium heat.

2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the dicedchicken and cook through. Add salt and pepper to taste. Garnish with fresh basil and serve.

CHICKEN SCRAMBLE–LEVEL II8 egg whites


3 ounces fat-free Parmesan cheese, grated

2 teaspoons fresh basil, chopped



per serving:

320 Calories (kcal)

6 g Total Fat


49 g Protein

16 g Carbohydrate

78 mg Cholesterol

678 mg Sodium

per serving:

455 Calories (kcal)

6 g Total Fat


70 g Protein

30 g Carbohydrate

112 mg Cholesterol

1,093 mg Sodium

LEVEL I LEVEL II LEVEL III2 protein, 1 dairy See below See next page

LEVEL I LEVEL II LEVEL IIISee above 3 protein, 2 dairy See next page

PHASE1–FA

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33

BREAKFAST

CHICKEN SCRAMBLE–LEVEL III10 egg whites


4 ounces fat-free Parmesan cheese, grated

1 tablespoon fresh basil, chopped



CHEESE SCRAMBLE–LEVEL I6 whole egg whites

2 tablespoons skim milk

1-1/2 ounces mozzarella cheese, part-skim, grated


1. In a bowl, lightly beat the egg whites with the skim milk.

2. In a medium pan coated with vegetable spray, add the egg mixture and cook slightly—then add the cheeseand cook to desired firmness.

per serving:

596 Calories (kcal)

8 g Total Fat


90 g Protein

40 g Carbohydrate

149 mg Cholesterol

1,421 mg Sodium

per serving:

230 Calories (kcal)

4 g Total Fat


34 g Protein

5 g Carbohydrate

24 mg Cholesterol

450 mg Sodium

LEVEL I LEVEL II LEVEL III2 protein, 1 dairy See next page see next page

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 4 protein, 2 dairy

34

BREAKFAST

CHEESE SCRAMBLE–LEVEL II8 whole egg whites


3 ounces mozzarella cheese, part-skim, grated


1. In a bowl, beat the egg whites with the skim milk.


CHEESE SCRAMBLE–LEVEL III10 whole egg whites


4 ounces mozzarella cheese, part-skim, grated


1. In a bowl, beat the egg whites with the skim milk.


per serving:

388 Calories (kcal)

7 g Total Fat


53 g Protein

8 g Carbohydrate

47 mg Cholesterol

653 mg Sodium

per serving:

506 Calories (kcal)

9 g Total Fat


68 g Protein

10 g Carbohydrate

62 mg Cholesterol

845 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page 3 protein, 2 dairy See below

LEVEL I LEVEL II LEVEL IIISee previous page See above 4 protein, 2 dairy

PHASE1–FA

TSHREDDER

35

BREAKFAST

SPINACH SCRAMBLE–LEVEL I1/2 cup Roma tomato, diced

1 cup spinach leaves, cleaned and dried

6 egg whites

1-1/2 ounces feta cheese, crumbled


1. In a small nonstick pan coated with vegetable spray, sauté tomatoes and spinach until slightly tender.Remove and set aside.

2. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over low heat until almost set.Add the vegetable mixture, cheese, and basil. Cook to desired firmness.

SPINACH SCRAMBLE–LEVEL II1/2 cup Roma tomato, diced

1 cup spinach leaves, cleaned and dried

8 egg whites

3 ounces feta cheese, crumbled




per serving:

239 Calories (kcal)

9 g Total Fat


29 g Protein

9 g Carbohydrate

38 mg Cholesterol

835 mg Sodium

per serving:

384 Calories (kcal)

18 g Total Fat


42 g Protein

12 g Carbohydrate

76 mg Cholesterol

1,419 mg Sodium

LEVEL I LEVEL II LEVEL III1 protein, 1 dairy, 1 vegetable See below See next page

LEVEL I LEVEL II LEVEL IIISee above 1-1/2 protein, 2 dairy, 1 vegetable See next page

36

BREAKFAST

SPINACH SCRAMBLE–LEVEL III1 cup Roma tomato, diced

2 cups spinach leaves, cleaned and dried

10 egg whites

4 ounces feta cheese, crumbled

2 tablespoons fresh basil, chopped



MUSHROOM OMELET–LEVEL I6 egg whites


3/4 cup mushrooms, sliced

2 tablespoons green onion, chopped

1/2 Roma tomato, chopped

1-1/2 ounces low-fat cheddar cheese, shredded

1. In a small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper.

2. Coat a small nonstick sauté pan with cooking spray and place over medium heat. Add the vegetables andcook until tender.

3. Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, andcook a bit longer until cheese is melted and eggs are set.

per serving:

518 Calories (kcal)

25 g Total Fat


55 g Protein

19 g Carbohydrate

101 mg Cholesterol

1,877 mg Sodium

per serving:

191 Calories (kcal)

3 g Total Fat


32 g Protein

7 g Carbohydrate

9 mg Cholesterol

596 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 2 protein, 2 dairy, 2 vegetable

LEVEL I LEVEL II LEVEL III1 protein, 1 dairy, 1 vegetable See next page See next page

PHASE1–FA

TSHREDDER

37

BREAKFAST

MUSHROOM OMELET–LEVEL II8 egg whites


3/4 cup mushrooms, sliced



3 ounces low-fat cheddar cheese, shredded




MUSHROOM OMELET–LEVEL III10 egg whites


1 cup mushrooms, sliced



4 ounces low-fat cheddar cheese, shredded




per serving:

298 Calories (kcal)

6 g Total Fat


50 g Protein

8 g Carbohydrate

18 mg Cholesterol

966 mg Sodium

per serving:

395 Calories (kcal)

8 g Total Fat


64 g Protein

13 g Carbohydrate

24 mg Cholesterol

1,256 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page 1-1/2 protein, 2 dairy, 1 vegetable see below

LEVEL I LEVEL II LEVEL IIISee previous page See above 2 protein, 2 dairy, 1 vegetable

38

LUNCH

CHEF SALAD–LEVEL I3 ounces fat-free turkey breast, chopped

3 ounces ham, extra lean, low sodium, chopped

1-1/2 ounces fat-free mozzarella cheese, chopped


2 cups romaine lettuce, chopped

1/4 cup hearts of palm, chopped

1 ounce avocado, diced

2 tablespoons low-fat ranch dressing

Toss ingredients together in a bowl and drizzle with dressing.

CHEF SALAD–LEVEL II4 ounces fat-free turkey breast, chopped


3 ounces fat-free mozzarella cheese, chopped




1 ounce avocado, diced



per serving:

323 Calories (kcal)

8 g Total Fat


50 g Protein

14 g Carbohydrate

86 mg Cholesterol

515 mg Sodium

per serving:

452 Calories (kcal)

9 g Total Fat


74 g Protein

18 g Carbohydrate

119 mg Cholesterol

720 mg Sodium

LEVEL I LEVEL II LEVEL III2 protein, 1 dairy, 1 vegetable, See below See next page1 condiment

LEVEL I LEVEL II LEVEL IIISee above 2 -1/2 protein, 2 dairy, 1 vegetable, See next page

1 condiment

PHASE1–FA

TSHREDDER

39

LUNCH

CHEF SALAD–LEVEL III5 ounces fat-free turkey breast, chopped


4 ounces fat-free mozzarella cheese, chopped

1 Roma tomato, chopped

2-1/2 cups romaine lettuce, chopped


2 ounces avocado, diced



STEAK AND ARUGULA SALAD–LEVEL I6 ounces top sirloin

2 cups arugula

1/2 pint cherry tomatoes, halved

1/2 cup canned artichoke hearts, drained

2 tablespoons balsamic vinaigrette (see recipe in Dressings)

1. Grill or broil steak until done, approximately 7 to 10 minutes on each side.Cool and cut into 1-inch slices.

2. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plates. Top with the steak anddrizzle with balsamic vinaigrette.

per serving:

611 Calories (kcal)

14 g Total Fat


96 g Protein

26 g Carbohydrate

150 mg Cholesterol

913 mg Sodium

per serving:

398 Calories (kcal)

11 g Total Fat


38 g Protein

20 g Carbohydrate

87 mg Cholesterol

293 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 3 protein, 2 dairy, 1 vegetable,

2 condiment

LEVEL I LEVEL II LEVEL III2 protein, 1 vegetable See next page See next page

40

LUNCH

STEAK AND ARUGULA SALAD–LEVEL II8 ounces top sirloin

3 cups arugula

1/2 pint cherry tomatoes, halved

3/4 cup canned artichoke hearts, drained


1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices.


STEAK AND ARUGULA SALAD–LEVEL III10 ounces top sirloin

4 cups arugula

1 pint cherry tomatoes, halved

1 cup canned artichoke hearts, drained


1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices.


per serving:

531 Calories (kcal)

14 g Total Fat


51 g Protein

26 g Carbohydrate

116 mg Cholesterol

414 mg Sodium

per serving:

695 Calories (kcal)

17 g Total Fat


66 g Protein

40 g Carbohydrate

144 mg Cholesterol

547 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page See above 3 protein, 2 vegetable

LEVEL I LEVEL II LEVEL IIISee previous page 2-1/2 protein, 1 vegetable See below

PHASE1–FA

TSHREDDER

41

LUNCH

TUNA SALAD–LEVEL I6 ounces tuna, canned

3/4 ounce low-fat mayonnaise

1/2 teaspoon lemon zest

squeeze of lemon

1 tablespoon carrots, shredded

1 tablespoon celery, chopped

1 tablespoon green onion, chopped

1 teaspoon celery seeds

Drain canned tuna and place in a small bowl. Add mayonnaise and mix thoroughly. Then add lemon zest,lemon juice, carrots, celery, green onions, and celery seeds. Blend together.

TUNA SALAD–LEVEL II8 ounces tuna, canned

1 ounce low-fat mayonnaise

3/4 teaspoon lemon zest

squeeze of lemon

2 tablespoons carrots, shredded

2 tablespoons celery, chopped


1-1/2 teaspoons celery seeds


per serving:

248 Calories (kcal)

5 g Total Fat


44 g Protein

5 g Carbohydrate

51 mg Cholesterol

348 mg Sodium

per serving:

337 Calories (kcal)

7 g Total Fat


59 g Protein

8 g Carbohydrate

68 mg Cholesterol

447 mg Sodium

LEVEL I LEVEL II LEVEL III2 protein, 1 fat See below See next page

LEVEL I LEVEL II LEVEL IIISee above 2-1/2 protein, 1 fat See next page

42

TUNA SALAD–LEVEL III10 ounces tuna, canned

1-1/4 ounces low-fat mayonnaise

1 tablespoon lemon zest

squeeze of lemon

3 tablespoons carrots, shredded

3 tablespoons celery, chopped


2 teaspoons celery seeds


CHICKEN SALAD–LEVEL I6 ounces boneless, skinless chicken breast halves

2 tablespoons low-fat mayonnaise

3/4 tablespoon Dijon mustard

2 tablespoons green onions, diced


1/8 teaspoon fresh dill

1/4 cup celery, diced

Poach chicken; cool and dice. Gently combine the chicken with the remaining ingredients and chill untilready to serve.

per serving:

459 Calories (kcal)

10 g Total Fat


75 g Protein

15 g Carbohydrate

85 mg Cholesterol

549 mg Sodium

per serving:

217 Calories (kcal)

6 g Total Fat


32 g Protein

7 g Carbohydrate

79 mg Cholesterol

257 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 3 protein, 1 fat

LEVEL I LEVEL II LEVEL III2 protein See next page See next page

LUNCH

PHASE1–FA

TSHREDDER

43

LUNCH

CHICKEN SALAD–LEVEL II8 ounces boneless, skinless chicken breast halves

2-1/2 ounces low-fat mayonnaise

1 tablespoon Dijon mustard

2-1/2 tablespoons green onions, diced





CHICKEN SALAD–LEVEL III10 ounces boneless, skinless chicken breast halves

3 ounces low-fat mayonnaise

1-1/2 tablespoons Dijon mustard

1/3 cup green onions, diced





per serving:

345 Calories (kcal)

12 g Total Fat


43 g Protein

14 g Carbohydrate

105 mg Cholesterol

361 mg Sodium

per serving:

517 Calories (kcal)

16 g Total Fat


59 g Protein

38 g Carbohydrate

132 mg Cholesterol

544 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page 2-1/2 protein See below

LEVEL I LEVEL II LEVEL IIISee previous page See above 3 protein

44

LUNCH

ISLAND PORK TENDERLOIN16 ounces pork tenderloin, lean

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 teaspoon chile powder

1/2 teaspoon ground cumin

1/2 teaspoon cinnamon


1/4 cup brown sugar, packed

1/2 tablespoon fresh garlic, finely chopped

1/2 tablespoon Tabasco sauce

Serves 4

1. Preheat oven to 350 degrees.2. Stir together salt, pepper, cumin, chile powder, and cinnamon, then coat pork with the spice rub.3. Heat 1 tablespoon oil in a 12-inch skillet over moderately high heat and brown pork, turning, about 4 minutes.4. Stir together brown sugar, garlic, and Tabasco and pat onto top of tenderloin. Place pork in a roasting panand cook in the oven for 20 minutes.

ISLAND PORK TENDERLOIN SALAD–LEVEL I1/2 orange, peeled and cut

1 cup fresh spinach

1/2 red bell pepper, cut lengthwise into thin strips

1 tablespoon golden raisins

1 cup Napa cabbage, shredded

6 ounces Island Pork Tenderloin

2 tablespoons cumin vinaigrette (see recipe in Dressings)

1. Peel and cut oranges crosswise into 1/4-inch thick slices and set aside.2. Toss spinach, cabbage, bell pepper, and raisins in a large bowl.3. Prepare the dressing.4. Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing.

LEVEL I LEVEL II LEVEL III2 protein, 1/2 fruit, 1 vegetable See next page See next page

per serving:

556 Calories (kcal)

13 g Total Fat


39 g Protein

51 g Carbohydrate

111 mg Cholesterol

781 mg Sodium

PHASE1–FA

TSHREDDER

45

LUNCH

ISLAND PORK TENDERLOIN SALAD–LEVEL II3/4 orange, peeled and cut

1-1/2 cups fresh spinach

3/4 red bell pepper, cut lengthwise into thin strips

2 tablespoons cup golden raisins

1-1/2 cups Napa cabbage, shredded




ISLAND PORK TENDERLOIN SALAD–LEVEL III1 orange, peeled and cut

2 cups fresh spinach

1 red bell pepper, cut lengthwise into thin strips

1/4 cup golden raisins

2 cups Napa cabbage, shredded




per serving:

882 Calories (kcal)

17 g Total Fat


52 g Protein

93 g Carbohydrate

147 mg Cholesterol

862 mg Sodium

per serving:

1,029 Calories (kcal)

19 g Total Fat


69 g Protein

87 g Carbohydrate

147 mg Cholesterol

986 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page 2-1/2 protein, 1 fruit, 1-1/2 vegetable See below

LEVEL I LEVEL II LEVEL IIISee previous page See above 3 protein, 1 fruit, 2 vegetable

46

LEVEL I LEVEL II LEVEL III2 protein, 1 vegetable See below See next page

LEVEL I LEVEL II LEVEL IIISee above 2-1/2 protein, 1-1/2 vegetable See next page

LUNCH

SHRIMP STIR-FRY–LEVEL I6 ounces shrimp, peeled

1/4 tablespoon low-sodium soy sauce1/2 teaspoon rice vinegar

1/4 cup fat-free chicken broth1/4 teaspoon garlic, minced

1/4 teaspoon ginger, minced1/2 cup red onion, sliced in wedges

1/2 cup broccoli florets1-1/4 cups snow peas, trimmed

1-1/2 cups mushrooms, halved1/4 cup yellow bell pepper, cubed

1/4 cup canned water chestnuts, drained

1. Rinse shrimp and drain well.2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat.Add the garlic and ginger and sauté until tender.

3. Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary.Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and theshrimp are opaque.

SHRIMP STIR-FRY–LEVEL II8 ounces shrimp, peeled

1/2 tablespoon low-sodium soy sauce

3/4 teaspoon rice vinegar

1/2 cup fat-free chicken broth

1/2 teaspoon garlic, minced

1/2 teaspoon ginger, minced

3/4 cup red onion, sliced in wedges

3/4 cup broccoli florets

1-1/2 cups snow peas, trimmed

1-3/4 cups mushrooms, halved

1/2 cup yellow bell pepper, cubed


1. Rinse shrimp and drain well.2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat.Add the garlic and ginger and sauté until tender.

3. Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary.Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and theshrimp are opaque.

per serving:

332 Calories (kcal)

4 g Total Fat


44 g Protein

33 g Carbohydrate

259 mg Cholesterol

552 mg Sodium

per serving:

444 Calories (kcal)

5 g Total Fat


61 g Protein

44 g Carbohydrate

345 mg Cholesterol

920 mg Sodium

PHASE1–FA

TSHREDDER

47

LUNCH

SHRIMP STIR-FRY–LEVEL III10 ounces shrimp, peeled

3/4 tablespoon low-sodium soy sauce1 teaspoon rice vinegar

3/4 cup fat-free chicken broth3/4 teaspoon garlic, minced

3/4 teaspoon ginger, minced1 cup red onion, sliced in wedges

1 cup broccoli florets1-3/4 cups snow peas, trimmed

2 cups mushrooms, halved3/4 cup yellow bell pepper, cubed


1. Rinse shrimp and drain well.2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat.

Add the garlic and ginger and sauté until tender.3. Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary.

Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and theshrimp are opaque.

TURKEY BURGER–LEVEL I6 ounces extra lean, 97% fat-free ground turkey

1-1/2 tablespoons sourdough bread crumbs

3 tablespoons low-fat buttermilk

2-1/4 teaspoons green onions, minced

2-1/4 teaspoons parsley, chopped

1/4 teaspoon Dijon mustard

1 dash Worcestershire sauce


1. Preheat the grill or broiler.

2. Combine all ingredients and form into patty.

3. Grill until cooked through, 7 to 10 minutes per side.

per serving:

571 Calories (kcal)

6 g Total Fat


78 g Protein

59 g Carbohydrate

431 mg Cholesterol

1,290 mg Sodium

per serving:

259 Calories (kcal)

4.5 g Total Fat


45 g Protein

13 g Carbohydrate

82 mg Cholesterol

270 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 3 protein, 2 vegetable

LEVEL I LEVEL II LEVEL III2 protein, 1/4 carbohydrate See next page See next page

48

LUNCH

TURKEY BURGER–LEVEL II8 ounces extra lean, 97% fat-free ground turkey

2 tablespoons sourdough bread crumbs


3 teaspoons green onions, minced

3 teaspoons parsley, chopped


2 dashes Worcestershire sauce

2 dashes black pepper to taste




TURKEY BURGER–LEVEL III10 ounces extra lean, 97% fat-free ground turkey

2-1/2 tablespoons sourdough bread crumbs


3-3/4 teaspoons green onions, minced

3-3/4 teaspoons parsley, chopped


2 dashes Worcestershire sauce

2 dashes black pepper to taste




per serving:

337 Calories (kcal)

6 g Total Fat


60 g Protein

17 g Carbohydrate

107 mg Cholesterol

351 mg Sodium

per serving:

421 Calories (kcal)

8 g Total Fat


75 g Protein

21 g Carbohydrate

134 mg Cholesterol

439 mg Sodium

LEVEL I LEVEL II LEVEL IIISee previous page 2-1/2 protein, 1/4 carbohydrates, See below

1/4 Fat

LEVEL I LEVEL II LEVEL IIISee previous page See above 3 protein, 1/2 carbohydrate,

1/4 fat

PHASE1–FA

TSHREDDER

49

DINNER

BEEF AND BROCCOLI STIR-FRY1/4 cup soy sauce

1/2 red onion, sliced

1 tablespoon garlic, minced

1-1/2 pound top sirloin steak, sliced 1 inch thick

1 tablespoon sesame oil

2 tablespoons rice vinegar

1 tablespoon ginger, minced

4 cups broccoli florets

Serves 4 8 ounces dried soba noodles

1. Bring 2 quarts of water to a boil.2. Meanwhile, heat a small amount of soy sauce in a large sauté pan, add the onions and garlic,and sauté until opaque.

3. Add beef and sauté, turning often with tongs, for 7 to 10 minutes. Stir together the oil, vinegar,and ginger and add to the sauté mixture.

4. Blanch broccoli in the boiling water (or microwave on high, covered and vented, for 2 minutes).Add to the meat mixture and keep warm.

5. Prepare soba noodles according to package directions. Drain, toss with the beef and broccoli, and serve.

LEMON-GARLIC CHICKEN1/4 cup fresh lemon juice

2 tablespoons molasses

2 teaspoons Worcestershire sauce

4 garlic cloves, chopped

2 pounds boneless, skinless chicken thighs

1/4 teaspoon salt


lemon wedges

parsley sprigs

Serves 3

1. Combine first 4 ingredients in a nonreactive dish and add chicken. Cover and marinate in refrigerator1 hour, turning occasionally.

2. Preheat oven to 425 degrees.3. Remove chicken from dish, reserving marinade, and arrange in a shallow roasting pan coated with

cooking spray. Pour reserved marinade over chicken; sprinkle with salt and pepper.4. Bake at 425 degrees for 20 minutes, basting occasionally with marinade. Bake without basting for 20

minutes more or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired.

per serving:

466 Calories (kcal)

11 g Total Fat


46 g Protein

49 g Carbohydrate

99 mg Cholesterol

1,591 mg Sodium

per serving:

153 Calories (kcal)

4 g Total Fat


21 g Protein

8 g Carbohydrate

86 mg Cholesterol

219 mg Sodium

LEVEL I LEVEL II LEVEL III1-1/2 cups = 2 cups = 2-1/2 cups =2 protein, 1 carbohydrate, 1 vegetable 3 protein, 1 carbohydrate, 1 vegetable 3 protein, 1 carbohydrate,

1 vegetable

LEVEL I LEVEL II LEVEL III6 ounces = 8 ounces = 10 ounces =2 protein 2-1/2 protein 3 protein

50

DINNER

COLESLAW3 cups green cabbage, shredded

1 cup red cabbage, shredded

1 cup jicama, julienned

1/2 red onion, finely chopped

2 Red Delicious apples, finely diced

1/2 cup fat-free mayonnaise

1/3 cup white vinegar

2 tablespoons plus 2 teaspoons fructose

2 tablespoons plus 2 teaspoons Dijon mustard

1-1/2 teaspoons caraway seed

1/4 teaspoon salt

pinch white pepper

Serves 12

1. Combine the vegetables and apples in a large bowl and mix well.2. Combine the remaining ingredients in a small bowl and mix well to make dressing.3. Pour the dressing over the slaw and toss until evenly coated. Cover tightly and chill before serving.

per serving:

38 Calories (kcal)

trace Total Fat


0 g Protein

9 g Carbohydrate

0 mg Cholesterol

171 mg Sodium

LEVEL I LEVEL II LEVEL III1/2 cup = 1 cup = 2 cups =1/2 vegetable 1 vegetable 2 vegetable

PHASE1–FA

TSHREDDER

51

GENERAL GUIDELINES

Get the best of both worlds during Phase 2 of your training. To supply your body with additional

energy for midstream performance, these recipes provide a balanced mix of carbohydrates and

proteins. Mouthwatering muffins, meatloaf, and filet mignon are just a few of the appetizing

dishes you’ll find. There’s also a variety of salads to keep it light at lunchtime.

ENERGY BOOSTER

59

PHASE 2MEAL PLAN APPROACH

MEAL PLAN APPROACH

PHASE2–E

NERGYBOOSTER

60

2 oz_Turkey jerky

2 oz_Turkey jerky

2 oz_Turkey jerky

_Recipe included

DAY 1

DAY 2

DAY 3

1 cup_Oatmeal8 oz_Skim milk1 tbsp_Protein powder1/2 oz_Raisins

1_Whole wheat bagel8 oz_Cottage cheese, 1%1_Orange, medium

1_Pear and GranolaMuffin

8 oz_Nonfat yogurt1 cup_Strawberries,

sliced

1_Protein Shake(see Phase 1 recipes)

2_Whole wheat waffles1/2_Banana, medium2 tbsp_Low-sugar

maple syrup8 oz_Skim milk

6_Egg whites1_Breakfast Potatoes8 oz_Cottage cheese, 1%6 oz_Fresh-squeezed

juice

3_Pancakes, 3.6 oz2 tbsp_Low-sugar

maple syrup1 cup_Blueberries8 oz_Skim milk1 tbsp_Protein powder








1_Shrimp PastaPomodoro

1_Grilled Chicken Burrito

Tuna Roll-Up:6 oz_Tuna Salad(see Phase 1 recipes)1_Whole wheat tortilla1/4 cup_Sprouts and

diced tomatoes

Turkey Breast Sandwich:6 oz_Fat-free turkey breast2 slices_Whole wheat toast1 leaf_Lettuce2 slices_Tomato

1_Chicken Pita

1_White Bean andTuna Salad

1_Chicken Caesar Salad2 tbsp_Caesar Dressing

6 oz_Extra-lean burger patty1-1/2 oz_Low-fat melted cheese2 cups_Salad greens w/

cucumber and tomatoes2 tbsp_Dressing (your choice)1/2 cup_Fresh berries

6 oz_Halibut2 tbsp_Sauce (your choice)1_Artichoke, medium

6 oz_Chicken breast2 tbsp_Sauce (your choice)2 cups_Mushroom,

zucchini, andonion sauté

3 oz_Grated Parmesancheese

6 oz_Salmon2 tbsp_Green Apple

Salsa1 cup_Asparagus2 cups_Salad greens2 tbsp_Dressing (your choice)

6 oz_Grilled Ahi TunaSalad

2 tbsp_Lime-SoyVinaigrette

6 oz_Italian Meatloaf2 cups_Spinach and

romaine salad1-1/2 oz_Mozzarella

cheese, cubed2 tbsp_Dressing (your choice)

6 oz_Filet mignon2 tbsp_Pear and

Peppercorn Sauce1 cup_Portobello

mushrooms


1 oz_Turkeyjerky


8 oz_Nonfatplain yogurt

1 oz_Turkeyjerky

1 tbsp_Peanutbutter w/ celerysticks

1-1/2 oz_Stringcheese


DAY 4

ENERGY BOOSTERMEAL PLAN APPROACH

60

LEVEL IPHASE2

DAY 7

DAY 6

DAY 5


oz_Turkey jerky

oz_Turkey jerky

oz_Turkey jerky

_Recipe included




8 oz_Nonfat yogurt1 cup_Strawberries, sliced


2_Whole wheat waffles1/2_Banana, medium3 tbsp_Low-sugar

maple syrup8 oz_Skim milk

6_Egg whites1_Breakfast Potatoes8 oz_Cottage cheese, 1%6 oz_Fresh-squeezed juice











1_Grilled Chicken Burrito1 cup_Gazpacho

(see Phase 1 recipes)

Tuna Roll-Up:9 oz_Tuna Salad

(see Phase 1 recipes)1_Whole wheat tortilla1/4 cup_Sprouts and

diced tomatoes

Turkey Breast Sandwich:9 oz_Fat-free turkey breast2 slices_Whole-wheat toast1 leaf_Lettuce2 slices_Tomato1 cup_Vegetable Soup

(see Phase 1 recipes)

1_Chicken Pita

1_White Bean and TunaSalad

1_Chicken Caesar Salad3 tbsp_Caesar Dressing

9 oz_Extra-lean burger patty3 oz_Low-fat melted cheese1_Baked potato, medium3 cups_Salad greens w/

cucumber and tomatoes3 tbsp_Dressing (your choice)1/2 cup_Fresh berries

9 oz_Halibut3 tbsp_Sauce (your choice)1_Artichoke, medium1 cup_Wheat berries

9 oz_Chicken breast3 tbsp_Sauce (your choice)2 cups_Mushroom, zucchini,

and onion sauté6 oz_Grated Parmesan cheese1 cup_Brown rice

9 oz_Salmon3 tbsp_Green Apple Salsa1 cup_Asparagus1_Baked potato, medium3 cups_Salad greens3 tbsp_Dressing (your choice)

9 oz_Grilled Ahi Tuna Salad3 tbsp_Lime-Soy Vinaigrette1_Whole grain roll

9 oz_Italian Meatloaf1_Baked potato, medium3 cups_Spinach and romaine

salad3 oz_Mozzarella cheese, cubed3 tbsp_Dressing (your choice)


Peppercorn Sauce1 cup_Portobello mushrooms1 cup_Wild rice

1 oz_Low-fatcheese w/

6_Crackers

4 tbsp_Hummus w/carrot sticks

3 cups_Lite popcorn1-1/2 oz_String

cheese

8 oz_Nonfatfruit-flavoredyogurt

1 oz_Turkey jerky1_Sourdoughpretzel

1 tbsp_Peanutbutter w/ celerysticks

1 oz_Dried fruit

2 oz_Soy nuts3 cups_Lite popcorn


DAY 1

DAY 2

DAY 3

DAY 5

DAY 6

DAY 7

DAY 4

LEVEL IIPHASE2

PHASE2–E

NERGYBOOSTER

61



62

2 oz_Turkey jerky

2 oz_Turkey jerky

2 oz_Turkey jerky

_Recipe included

DAY 1

DAY 2

DAY 3




8 oz_Nonfat yogurt1 cup_Strawberries, sliced


2_Whole wheat waffles1/2_Banana, medium4 tbsp_Low-sugar maple

syrup8 oz_Skim milk

6_Egg whites1_Breakfast Potatoes8 oz_Cottage cheese, 1%6 oz_Fresh-squeezed juice



1_Protein bar1_Recovery drink








1 cup_Melon

1_Grilled Chicken Burrito2 cups_Gazpacho(see Phase 1 recipes)

Tuna Roll-Up:12 oz_Tuna Salad

(see Phase 1 recipes)1_Whole wheat tortilla1/4 cup_Sprouts and

diced tomatoes1_Peach, medium

Turkey Breast Sandwich:12 oz_Fat-free turkey breast2 slices_Whole wheat toast1 leaf_Lettuce2 slices_Tomato1 cup_Vegetable Soup(see Phase 1 recipes)

1_Chicken Pita1 cup_Grapes

1_White Bean andTuna Salad

1_Chicken Caesar Salad4 tbsp_Caesar Dressing1 cup_Strawberries, sliced

12 oz_Extra-lean burger patty3 oz_Low-fat melted cheese1_Baked potato, medium4 cups_Salad greens w/cucumber and tomatoes

4 tbsp_Dressing (your choice)1/2 cup_Fresh berries

12 oz_Halibut4 tbsp_Sauce (your choice)1_Artichoke, medium1 cup_Wheat berries1_Nectarine, medium

12 oz_Chicken breast4 tbsp_Sauce (your choice)2 cups_Mushroom,zucchini, and onion sauté

9 oz_Grated Parmesan cheese1 cup_Brown rice

12 oz_Salmon4 tbsp_Green Apple Salsa1 cup_Asparagus1_Baked potato, medium4 cups_Salad greens4 tbsp_Dressing (your choice)

12 oz_GrilledAhi TunaSalad4 tbsp_Lime-SoyVinaigrette1_Whole grain roll

12 oz_Italian Meatloaf1_Baked potato, medium4 cups_Spinach and

romaine salad3 oz_Mozzarella cheese, cubed4 tbsp_Dressing (your choice)


Peppercorn Sauce1 cup_Portobello

mushrooms1 cup_Wild rice


6_Crackers1_Sourdoughpretzel

4 tbsp_Hummus w/carrot sticks

1 oz_Turkey jerky

1 oz_Almonds3 cups_Lite

popcorn


3 cups_Litepopcorn

2 oz_Soy nuts2 oz_Turkey jerky


1 tbsp_Peanutbutter w/celery sticks


6_Crackers1_Sourdoughpretzel


DAY 4


62

LEVEL IIIPHASE2

DAY 5

DAY 7

DAY 6



RECIPES

Balanced in carbohydrates and protein, but still low in fat, these recipes

including delicious sandwiches, salads, and pasta dishes will contribute

to a well-rounded, long-term eating plan. They will give you the

resources you need to boost your energy and help you

maintain the changes made in Phase 1 and help you

realize your potential in Phase 2.

GENERAL GUIDELINES

63

MEAL PLAN APPROACH


PHASE2–E

NERGYBOOSTER

DRESSINGS

CAESAR DRESSING3 tablespoons lemon juice

2 tablespoons red wine vinegar

1 teaspoon olive oil

2 teaspoons anchovy paste

1 teaspoon black pepper

1-1/2 tablespoons garlic, minced

1-1/2 teaspoons Worcestershire sauce

1/4 cup fat-free Parmesan cheese

6 ounces nonfat ricotta cheese

1 tablespoon nonfat mayonnaise

1 tablespoon balsamic vinegar

Serves 8

Combine all ingredients in a blender or food processor and process until smooth.See Chicken Caesar Salad recipe.

LIME-SOY VINAIGRETTE1 cup rice vinegar

1/2 cup low-sodium soy sauce

1/2 cup fresh lime juice

4 teaspoons dark sesame oil

2 teaspoons lemon zest

2 teaspoons fresh ginger, minced

4 cloves garlic, minced

Serves 16

Combine all ingredients in a blender or food processor and process until smooth.



per serving:

43 Calories (kcal)

2 g Total Fat


5 g Protein

3 g Carbohydrate

5 mg Cholesterol

121 mg Sodium

per serving:

20 Calories (kcal)

1 g Total Fat


1 g Protein

3 g Carbohydrate

0 mg Cholesterol

300 mg Sodium

64

GREEN APPLE SALSA3 plum tomatoes, chopped

1 cup Granny Smith apples, chopped

1/2 cup cucumber, chopped

1/2 cup corn kernels, chopped

1/2 cup red bell pepper, chopped

1/4 cup green onions, chopped

1/4 cup red onion, chopped

2-1/2 tablespoons fresh cilantro, chopped

1-1/2 tablespoons fresh lime juice

1 tablespoon jalapeño, seeded and chopped

1 tablespoon balsamic vinegar

1-1/2 teaspoons sugar

3/4 teaspoon salt

1/2 teaspoon ground black pepper

Serves 16

Combine all ingredients, stirring well. Serve at room temperature or chilled.

PEAR AND PEPPERCORN SAUCE1 cup orange juice

1 tablespoon flour

2 medium pears


1 teaspoon peppercorns, crushed

1/4 teaspoon ground nutmeg

Serves 8

1. In a small saucepan blend orange juice and flour, and bring to a boil. Simmer until reduced to 3/4 cup.

2. Add pears, mustard, peppercorns, and nutmeg and continue cooking for several minutes until blendedand thickened.

per serving:

24 Calories (kcal)

trace Total Fat


1 g Protein

6 g Carbohydrate

0 mg Cholesterol

163 mg Sodium

per serving:

46 Calories (kcal)

trace Total Fat


1 g Protein

11 g Carbohydrate

0 mg Cholesterol

24 mg Sodium

SAUCES



65

PHASE2–E

NERGYBOOSTER

PEAR AND GRANOLA MUFFIN3/4 cup canned pear nectar

2 egg whites2 tablespoons vegetable oil

1 tablespoon lemon juice1 teaspoon lemon peel, grated

1 cup whole wheat flour1 cup all-purpose flour

2/3 cup brown sugar, packed1/2 cup low-fat granola

1 tablespoon baking powder1/2 teaspoon ground nutmeg

Serves 10 1/2 teaspoon salt1-1/4 cups pear, chopped

1. Preheat oven to 350 degrees.2. Whisk together first five ingredients in large bowl to blend.3. Stir both flours and sugar in medium bowl until no sugar lumps remain.4. Mix in granola, baking powder, nutmeg, and salt. Add pear; toss to coat. Stir flour mixture

into egg mixture until blended (batter will be thick). Divide among 10 prepared muffin cups.5. Bake until golden brown and tester inserted into center comes out clean (about 20 minutes).Transfer muffins to rack and cool.

BREAKFAST POTATOES1 teaspoon olive oil

1 medium potato, peeled and cut into 1/2-inch pieces

2 mushrooms, chopped

1 tablespoon onion, chopped

1/4 teaspoon garlic salt

1. Heat oil in medium-size nonstick skillet over medium heat. Add potato and cover.Cook 8 to 10 minutes or until tender, stirring occasionally.

2. Add remaining ingredients; mix lightly. Cook and stir 5 minutes or until potato is lightly browned andmixture is heated through.

per serving:

227 Calories (kcal)

5 g Total Fat


5 g Protein

43 g Carbohydrate

0 mg Cholesterol

284 mg Sodium

per serving:

150 Calories (kcal)

5 g Total Fat


3 g Protein

25 g Carbohydrate

0 mg Cholesterol

522 mg Sodium

BREAKFAST

LEVEL I LEVEL II LEVEL III1 muffin = 1 muffin = 1 muffin =1 carbohydrate 1 carbohydrate 1 carbohydrate

LEVEL I LEVEL II LEVEL III1 carbohydrate, 1/2 vegetable, 1 fat 1 carbohydrate, 1/2 vegetable, 1 fat 1 carbohydrate, 1/2 vegetable, 1 fat

66

CHICKEN PITA–LEVEL I6 ounces boneless, skinless chicken breast

1 whole wheat pita

1-1/2 ounces low-fat feta cheese, crumbled


2 tablespoons red onion, chopped

1/4 cup cucumber, peeled and chopped

squeeze of lemon

1. Grill or bake chicken breast in Pyrex dish at 350 degrees for approximately 20 minutes.

2. Cool chicken and cube into 1-inch pieces.

3. Place in pita and add all other ingredients. Squeeze lemon over top.

CHICKEN PITA–LEVEL II9 ounces boneless, skinless chicken breast

1 whole wheat pita





squeeze of lemon




LEVEL I LEVEL II LEVEL III2 protein, 1 carbohydrate, See below See next page

LEVEL I LEVEL II LEVEL IIISee above 3 protein, 1 carbohydrate, See next page

1 vegetable, 1 dairy

per serving:

490 Calories (kcal)

13 g Total Fat


52 g Protein

41 g Carbohydrate

137 mg Cholesterol

931 mg Sodium

per serving:

583 Calories (kcal)

14 g Total Fat


72 g Protein

41 g Carbohydrate

186 mg Cholesterol

986 mg Sodium

LUNCH 67

PHASE2–E

NERGYBOOSTER

CHICKEN PITA–LEVEL III12 ounces boneless, skinless chicken breast

1 whole wheat pita





squeeze of lemon




SHRIMP PASTA POMODORO–LEVEL I1 tablespoon olive oil

1 tablespoon garlic, chopped

2 tablespoons fat-free chicken broth, low sodium

1/2 cup tomato, peeled and diced

2 ounces whole wheat pasta

6 ounces medium shrimp, uncooked

2 tablespoons basil leaves, chopped

1. Bring large pot of water to boil for pasta.

2. Meanwhile, place olive oil and garlic in a large sauté pan and sauté for several minutes until lightly browned.

3. Add chicken broth and tomatoes to pan; simmer for 5 to 10 minutes or until tender.

4. Cook the pasta according to the directions on the package. Drain.

5. Add shrimp to pan and cook for several more minutes, until shrimp are opaque.Add basil and toss shrimp mixture with cooked pasta.

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 4 protein, 1 carbohydrate,

1 vegetable, 1 dairy

LEVEL I LEVEL II LEVEL III2 protein, 1 carbohydrate, See next page See next page1 vegetable, 1 fat

per serving:

677 Calories (kcal)

15 g Total Fat


92 g Protein

41 g Carbohydrate

235 mg Cholesterol

1,041 mg Sodium

per serving:

531 Calories (kcal)

17 g Total Fat


45 g Protein

51 g Carbohydrate

259 mg Cholesterol

328 mg Sodium

LUNCH68

SHRIMP PASTA POMODORO–LEVEL II1 tablespoon olive oil








2. Meanwhile, place olive oil and garlic in a large sauté pan and sauté for several minutes until lightlybrowned.




SHRIMP PASTA POMODORO–LEVEL III1 tablespoon olive oil








2. Meanwhile, place olive oil and garlic in a large sauté pan and sauté for several minutes until lightlybrowned.




LEVEL I LEVEL II LEVEL IIISee previous page 3 protein, 1 carbohydrate, See below

1 vegetable, 1 fat

LEVEL I LEVEL II LEVEL IIISee previous page See above 4 protein, 1 carbohydrate,

2 vegetable, 1 fat

per serving:

619 Calories (kcal)

19 g Total Fat


61 g Protein

52 g Carbohydrate

388 mg Cholesterol

392 mg Sodium

per serving:

711 Calories (kcal)

20 g Total Fat


80 g Protein

53 g Carbohydrate

517 mg Cholesterol

580 mg Sodium

LUNCH 69

PHASE2–E

NERGYBOOSTER

CHICKEN CAESAR SALAD–LEVEL I6 ounces boneless, skinless chicken breast


Caesar dressing (see Dressings)


1 cup low-fat croutons

1. Cook chicken breast as desired and slice across the grain.

2. In a large bowl, toss the lettuce with 2 tablespoons of Caesar dressing. Top with chicken, Parmesan cheese,and croutons.

CHICKEN CAESAR SALAD–LEVEL II9 ounces boneless, skinless chicken breast







LEVEL I LEVEL II LEVEL III2 protein, 1 carbohydrate, See below See next page1 vegetable, 1 fat


1 vegetable, 1 fat

per serving:

519 Calories (kcal)

17 g Total Fat


62 g Protein

26 g Carbohydrate

132 mg Cholesterol

1,120 mg Sodium

per serving:

620 Calories (kcal)

18 g Total Fat


83 g Protein

28 g Carbohydrate

181 mg Cholesterol

1,180 mg Sodium

LUNCH70

CHICKEN CAESAR SALAD–LEVEL III12 ounces boneless, skinless chicken breast








2 vegetable, 1 fat

GRILLED CHICKEN BURRITO–LEVEL I6 ounces boneless, skinless chicken breast

1/2 cup tomatoes, chopped

2 tablespoons cilantro, chopped


1/2 cup iceberg lettuce, shredded

1/8 avocado

1 tablespoon low-fat sour cream

1 whole wheat tortilla

1. Grill or bake chicken breast in a Pyrex dish at 350 degrees for approximately 20 minutes.Cool and slice thinly.

2. Place tortilla in microwave between 2 paper towels and cook on high for 10 seconds.

3. Remove and put chicken, chopped tomatoes, cilantro, red onion, lettuce, avocado, and sour creaminto tortilla and roll up.

LEVEL I LEVEL II LEVEL III1 carbohydrate, 2 protein, See next page See next page1 vegetable, 1 condiment, 1 fat

per serving:

722 Calories (kcal)

19 g Total Fat


103 g Protein

29 g Carbohydrate

231 mg Cholesterol

1,240 mg Sodium

per serving:

373 Calories (kcal)

10 g Total Fat


44 g Protein

27 g Carbohydrate

100 mg Cholesterol

309 mg Sodium

LUNCH 71

PHASE2–E

NERGYBOOSTER

GRILLED CHICKEN BURRITO–LEVEL II9 ounces boneless, skinless chicken breast





1/8 avocado






GRILLED CHICKEN BURRITO–LEVEL III12 ounces boneless, skinless chicken breast





1/8 avocado






LEVEL I LEVEL II LEVEL IIISee previous page 1 carbohydrate, 3 protein, See below

1 vegetable, 1 condiment, 1 fat

LEVEL I LEVEL II LEVEL IIISee previous page See above 1 carbohydrate, 4 protein,

1 vegetable, 1 condiment, 1 fat

LUNCH72

per serving:

467 Calories (kcal)

11 g Total Fat


64 g Protein

27 g Carbohydrate

149 mg Cholesterol

364 mg Sodium

per serving:

555 Calories (kcal)

12 g Total Fat


83 g Protein

27 g Carbohydrate

198 mg Cholesterol

419 mg Sodium

WHITE BEAN AND TUNA SALAD–LEVEL I6 ounces canned tuna, in water

1 cup white beans, cooked

1/2 cup green pepper

1/2 cup yellow pepper

2 tablespoons green onion

2 tablespoons parsley

dash white pepper

1 tablespoon lemon juice

1 tablespoon lemon zest

1 teaspoon olive oil

1. Place all ingredients in a glass bowl and mix thoroughly.

2. Drizzle lightly with olive oil.

WHITE BEAN AND TUNA SALAD–LEVEL II9 ounces canned tuna, in water


3/4 cup green pepper

3/4 cup yellow pepper



dash white pepper


2 tablespoons lemon zest




LEVEL I LEVEL II LEVEL III2 protein, 1 carbohydrate, See below See next page1 vegetable, 1 fat


1 vegetable, 1 fat

per serving:

540 Calories (kcal)

7 g Total Fat


63 g Protein

58 g Carbohydrate

51 mg Cholesterol

595 mg Sodium

per serving:

710 Calories (kcal)

12 g Total Fat


86 g Protein

66 g Carbohydrate

77 mg Cholesterol

888 mg Sodium

LUNCH 73

PHASE2–E

NERGYBOOSTER

LUNCH

WHITE BEAN AND TUNA SALAD–LEVEL III12 ounces canned tuna, in water


1 cup green pepper

1 cup yellow pepper



dash white pepper


3 tablespoons lemon zest





1 vegetable, 1 fat

74

per serving:

936 Calories (kcal)

18 g Total Fat


110 g Protein

86 g Carbohydrate

102 mg Cholesterol

1181 mg Sodium

DINNER

ITALIAN MEATLOAF1/2 cup onions, diced


2 tablespoons garlic, minced

1-1/2 pounds ground turkey breast

1/2 cup sourdough bread crumbs

1/2 cup + 2 tablespoons low-sodium, low-fat marinara sauce

2 tablespoons fresh basil, choppedServes 4 2 tablespoons Italian parsley, chopped

1. Preheat oven to 350 degrees.2. Sauté the onions in the chicken broth until lightly browned.3. Add the garlic and cook 5 minutes more. Remove from heat and cool slightly.4. In a large mixing bowl, combine the onion mixture with the ground turkey, bread crumbs,1/2 cup marinara sauce, basil, and parsley.

5. Form mixture into a loaf. Shape and place in an ungreased loaf pan.6. Brush with the remaining 2 tablespoons marinara sauce and bake until cooked through, 30 to 45 minutes.7. Drain off fat and let cool 20 minutes before cutting into 8 slices.

GRILLED AHI TUNA SALAD–LEVEL I6 ounces yellowfin tuna (ahi)

2 cups arugula leaves

2 tablespoons soybeans


1/2 cup papaya, cubed

1 teaspoon sesame seeds

lime-soy vinaigrette (see Dressings)

1. Grill tuna for 2 to 4 minutes on each side, depending on your preference for doneness.

2. Slice into portion-size pieces.

3. Arrange the arugula leaves on a large plate. Sprinkle the soybeans and water chestnuts on top.

4. Add the papaya and ahi last. Garnish with sesame seeds and drizzle with 2 tablespoons oflime-soy vinaigrette.

LEVEL I LEVEL II LEVEL III2 slices (6 ounces) = 3 slices (9 ounces) = 4 slices (12 ounces) =2 protein, 1 vegetable 3 protein, 1 vegetable 4 protein, 1 vegetable

LEVEL I LEVEL II LEVEL III2 protein, 1/2 fruit, 1 vegetable See next page See next page

per serving:

297 Calories (kcal)

3 g Total Fat


45 g Protein

20 g Carbohydrate

106 mg Cholesterol

410 mg Sodium

75

per serving:

352 Calories (kcal)

8 g Total Fat

(20% calories from

fat)

51 g Protein

20 g Carbohydrate

77 mg Cholesterol

79 mg Sodium

PHASE2–E

NERGYBOOSTER

DINNER

GRILLED AHI TUNA SALAD–LEVEL II9 ounces yellowfin tuna (ahi)











GRILLED AHI TUNA SALAD–LEVEL III12 ounces yellowfin tuna (ahi)











LEVEL I LEVEL II LEVEL IIISee previous page 3 protein, 1/2 fruit, 1 vegetable See below

LEVEL I LEVEL II LEVEL IIISee previous page See above 4 protein, 1/2 fruit,

2 vegetable

76

per serving:

449 Calories (kcal)

9 g Total Fat


71 g Protein

21 g Carbohydrate

115 mg Cholesterol

116 mg Sodium

per serving:

546 Calories (kcal)

10 g Total Fat


91 g Protein

22 g Carbohydrate

153 mg Cholesterol

153 mg Sodium

GENERAL GUIDELINES

If you’ve been craving those traditional carb favorites like pancakes, pasta, and potatoes, then

welcome to Phase 3. The high-carbohydrate recipes in this section will help keep you energized

during the final stretch. Additionally, there are plenty of great-tasting meat, poultry, and seafood

entrees to ensure fast muscle recovery.

PHASE 3ENDURANCE MAXIMIZER

MEAL PLAN APPROACH

83MEAL PLAN APPROACH

PHASE3–E

NDURANCEMAXIMIZE

R

2 oz_Turkey jerky

2 oz_Turkey jerky

2 oz_Turkey jerky

_Recipe included

DAY 1

DAY 2

DAY 3

1_Blueberry Muffin8 oz_Nonfat plain yogurt1 cup_Berries

2_Whole grain waffles1 tbsp_Peanut butter8 oz_Skim milk1_Banana, medium

1_Whole grain roll1/2 cup_Low-fat

ricotta cheese4 slices_Roma tomatodrizzle_Olive oil1 cup_Cantaloupe

1/2 cup_Low-fat granola8 oz_Nonfat plain yogurt1 cup_Strawberries, sliced

3_Oatmeal Pancakes2 tbsp_Low-sugar

maple syrup1 cup_Applesauce

8 oz_Cottage cheese, 1%1 cup_Pineapple chunks2 slices_Whole wheat toast2 tsp_Pure fruit jam

1_Whole wheat bagel2 tbsp_Fat-free cream cheese8 oz_Nonfat plain yogurt1 cup_Berries

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Veggie burger1/2_Whole grain bun2 cups_Salad greens2 tbsp_Dressing (your choice)

1_Pasta Salad

1 cup_Black and WhiteBean Chili

2 cups_Salad greens2 tbsp_Dressing (your choice)

1_Stuffed Baked Potato2 cups_Salad greens2 tbsp_Dressing (your choice)

1_Grilled Veggie Focaccia1 cup_Melon

1_Spicy Chinese Noodles

1_Vegetarian Tostada

6 oz_Chicken2 tbsp_Apricot Sauce1/2_Baked yam, medium1 cup_Green beans,

steamed1/4_Mango

6 oz_Halibut2 tbsp_Mustard

CreamSauce1 cup_Brown rice2 cups_Spinach, steamed1 cup_Raspberries

6 oz_Flank steak, grilled2 tbsp_Steak sauce1_Baked potato, medium1 cup_Onion, zucchini, and

stewed tomato sauté1_Nectarine, medium

6 oz_MediterraneanShrimp Kebabs

1 cup_White rice1_Orange, medium

6 oz_Chicken2 tbsp_Barbecue Sauce1 cup_Nonfat baked beans2 cups_Salad greens2 tbsp_Dressing

(your choice)

6 oz_Salmon2 tbsp_Dijonnaise Sauce1 cup_Quinoa1 cup_Broccoli, steamed1 cup_Grapes

6 oz_Pork Chop with Appleand Sweet Potato

1 cup_Peas2 cups_Salad greens2 tbsp_Dressing

(your choice)

3_Fig Newtons1_Sourdoughpretzel

12_Mini rice cakes1_Frozen fruit bar

3 cups_Litepopcorn

4 oz_Nonfat frozenyogurt

1 oz_Dried fruit2 oz_Soy nuts

8 oz_Fruit sorbet12_Mini rice cakes

1_Sourdoughpretzel

4 oz_Nonfat frozenyogurt

1 _Mediumfresh fruit

1 tbsp_Peanutbutter w/celery sticks


DAY 4

ENDURANCE MAXIMIZERMEAL PLAN APPROACH

84

LEVEL IPHASE 3

DAY 5

DAY 6

DAY 7


MEAL PLAN APPROACH

LEVEL IIPHASE 3

oz_Turkey jerky

2 oz_Turkey jerky

2 oz_Turkey jerky

_Recipe included

DAY 1

DAY 2

DAY 3

1_Blueberry Muffin8 oz_Nonfat plain yogurt1 cup_Berries




1/2 cup_Low-fat granola8 oz_Nonfat plain yogurt1 cup_Strawberries, sliced


maple syrup1 cup_Applesauce8 oz_Skim milk


1_Whole wheat bagel2 tbsp_Fat-free cream cheese8 oz_Nonfat plain yogurt1 cup_Berries

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Veggie burger1_Whole grain bun3 cups_Salad greens3 tbsp_Dressing (your choice)1 cup_Melon

1_Pasta Salad1 cup_Melon

2 cups_Black and WhiteBean Chili

3 cups_Salad greens3 tbsp_Dressing (your choice)1 cup_Grapes

2_Stuffed Baked Potatoes3 cups_Salad greens3 tbsp_Dressing (your choice)1_Orange, medium

1_Grilled Veggie Focaccia1 cup_Tabouli salad1_Peach, medium

1_Spicy Chinese Noodles3 cups_Salad greens3 tbsp_Dressing (your choice)1 cup_Fruit salad

1_Vegetarian Tostada1 cup_Fruit salad

9 oz_Chicken3 tbsp_Apricot Sauce1_Baked yam, medium1 cup_Green beans, steamed3 cups_Salad greens3 tbsp_Dressing (your choice)4_Mango

9 oz_Halibut3 tbsp_Mustard Cream

Sauce1 cup_Brown rice3 cups_Spinach, steamed1_Peach, medium

9 oz_Flank steak, grilled3 tbsp_Steak sauce1_Baked potato, medium2 cups_Onion, zucchini,and stewed tomato sauté

1_Nectarine, medium


1 cup_White rice3 cups_Salad greens3 tbsp_Dressing (your choice)1 cup_Melon

9 oz_Chicken3 tbsp_Barbecue Sauce1 cup_Nonfat baked beans3 cups_Salad greens3 tbsp_Dressing (your choice)1 cup_Fruit salad


9 oz_Pork Chop with Appleand Sweet Potato

1 cup_Peas3 cups_Salad greens3 tbsp_Dressing (your choice)

1 oz_Almonds1-1/2 oz_Stringcheese

1 oz_Low-fattortilla chips w/

4 tbsp_Bean dip1_Medium fruit

3 cups_Litepopcorn


1 oz_Pita chips w/4 tbsp_Hummusw/ carrot sticks

8 oz_Fruit sorbet1-1/2 oz_Stringcheese6_Crackers

1 oz_Almonds1 oz_Dried fruit8 oz_Nonfat plain

yogurt

1 oz_Cashews1 oz_Dried fruit


DAY 4

ENDURANCE MAXIMIZER

85

PHASE3–E

NDURANCEMAXIMIZE

R

DAY 5

DAY 6

DAY 7


2 oz_Turkey jerky

2 oz_Turkey jerky

2 oz_Turkey jerky

_Recipe included

DAY 1

DAY 2

DAY 3

1_Blueberry Muffin8 oz_Nonfat plain yogurt1 cup_Berries1/2 cup_Low-fat granola




1 cup_Low-fat granola8 oz_Nonfat plain yogurt1 cup_Strawberries, sliced


maple syrup1 cup_Applesauce8 oz_Skim milk


1_Whole wheat bagel2 tbsp_Fat-free cream cheese8 oz_Nonfat plain yogurt1 cup_Berries1/2 cup_Low-fat granola

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Recovery drink*

1_Veggie burger1_Whole grain bun4 cups_Salad greens4 tbsp_Dressing (your choice)1 cup_Melon

1_Pasta Salad1 cup_Melon

2 cups_Black and WhiteBean Chili

4 cups_Salad greens4 tbsp_Dressing (your choice)1 cup_Grapes6_Crackers

2_Stuffed Baked Potatoes4 cups_Salad greens4 tbsp_Dressing (your choice)1_Orange, medium

1_Grilled Veggie Focaccia1 cup_Tabouli salad1_Peach, medium

1_Spicy Chinese Noodles4 cups_Salad greens4 tbsp_Dressing (your choice)1 cup_Fruit salad

1_Vegetarian Tostada1 cup_Fruit salad

12 oz_Chicken4 tbsp_Apricot Sauce1_Baked yam, medium1 cup_Green beans, steamed4 cups_Salad greens4 tbsp_Dressing (your choice)1/4_Mango

12 oz_Halibut4 tbsp_Mustard Cream

Sauce1 cup_Brown rice3 cups_Spinach, steamed1_Peach, medium

12 oz_Flank steak, grilled4 tbsp_Steak sauce1_Baked potato, medium2 cups_Onion, zucchini,and stewed tomato sauté

1_Nectarine, medium


1 cup_White rice4 cups_Salad greens4 tbsp_Dressing (your choice)1 cup_Melon

12 oz_Chicken4 tbsp_Barbecue Sauce1 cup_Nonfat baked beans4 cups_Salad greens4 tbsp_Dressing (your choice)1 cup_Fruit salad


12 oz_Pork Chop withApple and Sweet Potato

1 cup_Peas4 cups_Salad greens4 tbsp_Dressing (your choice)

1 oz_Almonds1 oz_Dried fruit8 oz_Nonfat

frozen yogurt

1 oz_Low-fattortilla chips w/

4 tbsp_Bean dip1_Frozen fruit bar

3 cups_Litepopcorn8 oz_Nonfat fruit-flavored yogurt

2 oz_Soy nuts

1 oz_Pita chips4 tbsp_Hummus

w/ carrots1 oz_Dried fruit

8 oz_Fruit sorbet1-1/2 oz_String

cheese w/6_Crackers3 cups_Lite

popcorn

1_Sourdoughpretzel

8 oz_Frozen yogurt1_Fruit, medium

1 oz_Cashews1 oz_Dried fruit1_Sourdoughpretzel


DAY 4

ENDURANCE MAXIMIZER

86

MEAL PLAN APPROACH

LEVEL IIIPHASE 3

DAY 5

DAY 6

DAY 7


PHASE 3ENDURANCE MAXIMIZER

MEAL PLAN APPROACH

RECIPES

Now that your body has become an efficient fuel-burning machine, you’re

ready for an athletic diet which will help you push your body to the limit.

These recipes, full of complex carbohydrates, lean protein, and low fat

will give you the extra push you need to maximize your

endurance and get in the best shape of your life.GENERAL GUIDELINES

87


PHASE3–E

NDURANCEMAXIMIZE

R

DRESSINGS

APRICOT SAUCE1/2 cup apricot preserves

1/8 cup Dijon mustard

1/4 cup low-sodium soy sauce

Serves 8

In a small bowl, combine all ingredients and blend well.

DIJONNAISE SAUCE4 ounces nonfat yogurt

4 ounces low-fat mayonnaise


1 teaspoon fresh dill, chopped

2 teaspoons Worcestershire sauce


dash Tabasco sauce

Serves 8

In a small bowl, combine all ingredients and blend well.



per serving:

56 Calories (kcal)

trace Total Fat


1 g Protein

14 g Carbohydrate

0 mg Cholesterol

353 mg Sodium

per serving:

34 Calories (kcal)

2 g Total Fat


1 g Protein

3 g Carbohydrate

trace Cholesterol

47 mg Sodium

88

MUSTARD CREAM SAUCE4 shallots, chopped

1-1/4 cups fat-free chicken broth, low sodium

1-1/4 cups sweet vermouth

1/2 teaspoon arrowroot

1/2 cup evaporated skim milk

1/4 cup Dijon mustard

1/2 teaspoon salt

dash white pepper

Serves 8 1 tablespoon chopped chives, for garnish

1. Coat the bottom of a saucepan with cooking spray and place over medium heat.2. Add the shallots and sauté until tender, using 1/4 cup of the broth to deglaze the pan as necessary.3. Stir in the remaining broth and the vermouth. Simmer until reduced to 3/4 cup.4. Dissolve the arrowroot in a small amount of cold water and add to the pan. Stir until slightly thickened.5. Transfer the sauce to a blender. Add the evaporated milk, mustard, salt, and pepper and process untilsmooth. Garnish with chives.

BARBECUE SAUCE1/4 cup ketchup

1/4 cup chili sauce

2 tablespoons Worcestershire sauce

2 tablespoons red wine vinegar

2 teaspoons stone-ground mustard

1 teaspoon dark brown sugar

dash cayenne pepper

2-1/2 teaspoons garlic, crushed

Serves 8

Blend all ingredients together in a small bowl. Refrigerate until ready to use.

LEVEL I LEVEL II LEVEL III2 tablespoons=1 condiment 3 tablespoons=1-1/2 condiments 4 tablespoons=

2 condiments

per serving:

43 Calories (kcal)

trace Total Fat


2 g Protein

4 g Carbohydrate

trace Cholesterol

164 mg Sodium

per serving:

16 Calories (kcal)

trace Total Fat


trace Protein

4 g Carbohydrate

0 mg Cholesterol

128 mg Sodium

SAuCEs


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BLUEBERRY MUFFINS1-3/4 cups whole wheat pastry flour

2-1/2 teaspoons baking powder

1 cup powdered fructose

3/4 cup low-fat buttermilk

3 egg whites

1 cup thawed frozen blueberries, reserving juice

Serves 12

1. Preheat oven to 375 degrees. Line 12 muffin cups with papers.2. In a small bowl, combine the flour, baking powder, and fructose.3. In a mixing bowl, whisk together the buttermilk, egg whites, and 2 tablespoons of reserved berry juice.4. Add the flour mixture to the wet ingredients, stirring just to combine. Stir in the berries.5. Spoon the batter into the prepared muffin cups, mounding slightly. Bake until lightly browned,

about 20 minutes.

LEVEL I LEVEL II LEVEL III3 pancakes = 3 pancakes = 4 pancakes =1 carbohydrate 1 carbohydrate 1 carbohydrate

OATMEAL PANCAKES1/2 cup quick-cooking oats

1/2 cup low-fat buttermilk1/2 cup skim milk

2 egg whites1 tablespoon canola oil

2 tablespoons brown sugar, packed1/2 teaspoon salt, or to taste

1 teaspoon baking powder1/2 cup whole wheat flour

1/2 cup all-purpose flour1 teaspoon cinnamon

Serves 4 1/2 teaspoon baking soda

1. In a medium bowl, combine the oats, buttermilk, and milk. Set aside for 15 to 20 minutes to let theoatmeal soften.

2. Beat in the egg whites and oil and mix well. Add the sugar, salt, and cinnamon, then the baking powder,baking soda, and flour. Stir just until moistened.

3. Heat a lightly oiled or nonstick griddle over medium-high heat (375 degrees for electric frying pan). Foreach pancake, pour about 1/8 cup batter onto the griddle. Turn when the tops are covered with bubbles andthe edges look cooked. Turn only once.

LEVEL I LEVEL II LEVEL III1 muffin = 1 muffin = 1 muffin =1 carbohydrate 1 carbohydrate 1 carbohydrate

per serving:

167 Calories (kcal)

1 g Total Fat


4 g Protein

40 g Carbohydrate

1 mg Cholesterol

135 mg Sodium

per serving:

228 Calories (kcal)

5 g Total Fat


9 g Protein

37 g Carbohydrate

2 mg Cholesterol

468 mg Sodium

BREAKFAST90

BLACK AND WHITE BEAN CHILI1 teaspoon canola oil

1 cup onion, diced


6 ounces canned tomato paste

4 ounces green chilies, chopped

1 teaspoon cumin

16 ounces canned black beans, drained and rinsed

16 ounces canned navy beans, drained and rinsed

Serves 6

1. In a large soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes.

2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boil.

3. Reduce heat to low and simmer for 10 to 15 minutes, stirring occasionally.

GRILLED VEGGIE FOCACCIA1 large portobello mushroom, sliced thin

1 large zucchini, sliced thin

1 large yellow squash, sliced thin

1-1/2 ounces part-skim mozzarella cheese

2 slices Italian focaccia bread

Serves 1

1. Grill or broil vegetables for 3 to 5 minutes using olive oil spray.

2. Place mozzarella cheese on one slice of bread, and toast until cheese is melted.

3. Place vegetables on same side as cheese and top with second slice of bread.

LEVEL I LEVEL II LEVEL III1 cup = 2 cups = 2 cups =1 carbohydrate 2 carbohydrate 2 carbohydrate

LEVEL I LEVEL II LEVEL III1 carbohydrate, 1 carbohydrate, 1 carbohydrate,2 vegetable 2 vegetable 2 vegetable

per serving:

202 Calories (kcal)

2 g Total Fat


15 g Protein

35 g Carbohydrate

0 mg Cholesterol

964 mg Sodium

per serving:

284 Calories (kcal)

9 g Total Fat


19 g Protein

33 g Carbohydrate

23 mg Cholesterol

467 mg Sodium

LUNCH 91

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STUFFED BAKED POTATO1 medium baking potato

10 ounces frozen chopped spinach

1/2 cup broccoli, chopped

1 tablespoon green onions, finely chopped

1-1/2 ounces low-fat cheddar cheese

dash salt

dash pepper

dash garlic powder

(Levels II & III, please double ingredients)

1. Bake the potato at 425 degrees for 45 to 60 minutes, or microwave for about 8 minutes and thenlet stand for 3 to 5 minutes.

2. When the potato is done, scoop its insides into a small bowl, reserving skin.

3. Add the spinach, broccoli, green onions, cheese, and seasonings. Mash.

4. Fill the potato skin with the mixture and bake in the oven 10 minutes longer to blend the flavors.

PASTA SALAD–LEVEL I2 ounces pasta

1 cup broccoli florets, steamed

2 whole green onions, sliced


1 cup cherry tomatoes, halved

1/2 teaspoon fresh basil

1/4 teaspoon garlic powder

1 ounce fat-free Parmesan cheese, grated


2. While pasta cooks, steam the broccoli and chop the green onions.

3. Combine the cooked pasta, broccoli, green onions, olive oil, tomatoes, basil, and garlic powder. Mix well.

4. Sprinkle with cheese and toss again. Chill before serving.

LEVEL I LEVEL II LEVEL III1 potato = 2 potatoes = 2 potatoes =1 carbohydrate, 1 vegetable, 1 dairy 2 carbohydrate, 2 vegetable, 2 dairy 2 carbohydrate, 2 vegetable,

2 dairy

LEVEL I LEVEL II LEVEL III1 carbohydrate, See next page See next page2 vegetable, 1 fat

per serving:

291 Calories (kcal)

4 g Total Fat


23 g Protein

46 g Carbohydrate

9 mg Cholesterol

505 mg Sodium

per serving:

453 Calories (kcal)

15 g Total Fat


20 g Protein

63 g Carbohydrate

23 mg Cholesterol

242 mg Sodium

LUNCH92

PASTA SALAD–LEVEL II3 ounces pasta

1 cup broccoli florets, steamed


1-1/2 tablespoons olive oil


1/2 teaspoon fresh basil







PASTA SALAD–LEVEL III4 ounces pasta

1-1/2 cups broccoli florets, steamed


2 tablespoons olive oil


1 teaspoon fresh basil







LEVEL I LEVEL II LEVEL IIISee previous page 1-1/2 carbohydrate, See below

2 vegetable, 1 fat

LEVEL I LEVEL II LEVEL IIISee previous page See above 2 carbohydrate,

2 vegetable, 1 fat

per serving:

628 Calories (kcal)

22 g Total Fat


24 g Protein

86 g Carbohydrate

23 mg Cholesterol

248 mg Sodium

per serving:

802 Calories (kcal)

30 g Total Fat


29 g Protein

109 g Carbohydrate

23 mg Cholesterol

259 mg Sodium

LUNCH 93

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SPICY CHINESE NOODLES–LEVEL I2 ounces pasta

2 tablespoons chunky peanut butter

1-1/2 tablespoons low-sodium soy sauce

1-1/2 tablespoons rice vinegar

1 teaspoon honey

dash cayenne pepper

1 tablespoon green onions, finely chopped


2. While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey, andcayenne.

3. Mix together the pasta and the peanut butter sauce. If the pasta is too dry, add a little fat-free chicken brothto thin the sauce. Garnish with green onions.

LEVEL I LEVEL II LEVEL III1 carbohydrate, See below See next page1 condiment, 1 fat

SPICY CHINESE NOODLES–LEVEL II3 ounces pasta


2 tablespoons low-sodium soy sauce


1-1/2 teaspoons honey

dash cayenne pepper

2 tablespoons green onions, finely chopped


2. While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey, andcayenne.


LEVEL I LEVEL II LEVEL IIISee above 1-1/2 carbohydrate, See next page

2 condiment, 1 fat

per serving:

429 Calories (kcal)

17 g Total Fat


16 g Protein

56 g Carbohydrate

0 mg Cholesterol

1,056 mg Sodium

per serving:

660 Calories (kcal)

26 g Total Fat


25 g Protein

89 g Carbohydrate

0 mg Cholesterol

1,444 mg Sodium

LUNCH94

SPICY CHINESE NOODLES–LEVEL III4 ounces pasta


3 tablespoons low-sodium soy sauce


2 teaspoons honey

dash cayenne pepper

3 tablespoons green onions, finely chopped


2. While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey andcayenne.


VEGETARIAN TOSTADA–LEVEL I1 large whole wheat tortilla

1 cup fat-free canned refried beans

1/4 cup tomato, diced

2 tablespoons red onion, diced

1 cup iceberg lettuce, shredded

2 tablespoons low-fat sour cream

2 tablespoons salsa

1. Preheat oven to 350 degrees.

2. Spray tortilla with corn oil spray and brown tortilla for several minutes until crisp.

3. Meanwhile, heat beans in a small saucepan.

4. Remove tortilla and layer with beans, tomato, onion, lettuce, sour cream, and salsa.

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 2 carbohydrate,

2 condiment, 1 fat

LEVEL I LEVEL II LEVEL III2 carbohydrate, See next page See next page1 vegetable, 1 condiment

per serving:

789 Calories (kcal)

26 g Total Fat


29 g Protein

115 g Carbohydrate

0 mg Cholesterol

2,047 mg Sodium

per serving:

449 Calories (kcal)

7 g Total Fat


22 g Protein

75 g Carbohydrate

6 mg Cholesterol

1,437 mg Sodium

LUNCH 95

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VEGETARIAN TOSTADA–LEVEL II1 large whole wheat tortilla


1/2 cup Spanish-style rice, cooked



2 cups iceberg lettuce, shredded


3 tablespoons salsa

1. Preheat oven to 350 degrees.2. Spray tortilla with corn oil spray and brown tortilla for several minutes until crisp.3. Meanwhile, heat beans in a small saucepan.4. Remove tortilla and layer with beans, rice, tomato, onion, lettuce, sour cream, and salsa.

LEVEL I LEVEL II LEVEL IIISee previous page 2-1/2 carbohydrate, See below

2 vegetable, 1 condiment

VEGETARIAN TOSTADA–LEVEL III1 large whole wheat tortilla


1 cup Spanish-style rice, cooked



2 cups iceberg lettuce, shredded


3 tablespoons salsa

1. Preheat oven to 350 degrees.2. Spray tortilla with corn oil spray and brown tortilla for several minutes until crisp.3. Meanwhile, heat beans in a small saucepan.4. Remove tortilla and layer with beans, rice, tomato, onion, lettuce, sour cream, and salsa.

LEVEL I LEVEL II LEVEL IIISee previous page See above 3 carbohydrate,

2 vegetable, 1 condiment

per serving:

575 Calories (kcal)

8 g Total Fat


25 g Protein

102 g Carbohydrate

6 mg Cholesterol

1,510 mg Sodium

per serving:

701 Calories (kcal)

8 g Total Fat


27 g Protein

130 g Carbohydrate

6 mg Cholesterol

1,510 mg Sodium

LUNCH96

MEDITERRANEAN SHRIMP KEBABS–LEVEL I6 shrimp (1 ounce each)

1/8 red onion, cubed

1/2 zucchini, cut in 1-inch-thick slices

1/4 yellow pepper, seeded and cubed

4 white mushrooms

1/4 cup fresh lemon juice


1 teaspoon oregano

2 metal or wooden skewers

1. Assemble kebabs by alternating vegetables with three shrimp per skewer.2. In a small bowl, blend lemon juice, olive oil, and oregano to make a marinade.3. Brush marinade over kebabs and place on grill for 7 to 10 minutes.4. Turn and brush with remaining marinade while grilling until vegetables are cooked and shrimp

are opaque.

MEDITERRANEAN SHRIMP KEBABS–LEVEL II9 shrimp (1 ounce each)




6 white mushrooms



1 teaspoon oregano


1. Assemble kebabs by alternating vegetables with three shrimp per skewer.2. In a small bowl, blend lemon juice, olive oil, and oregano to make a marinade.3. Brush marinade over kebabs and place on grill for 7 to 10 minutes.4. Turn and brush with remaining marinade while grilling until vegetables are cooked and shrimp

are opaque.

LEVEL I LEVEL II LEVEL III2 protein, 1 vegetable, 1 fat See below See next page

LEVEL I LEVEL II LEVEL IIISee above 3 protein, 1 vegetable, 1 fat See next page

per serving:

349 Calories (kcal)

17 g Total Fat


36 g Protein

14 g Carbohydrate

259 mg Cholesterol

257 mg Sodium

per serving:

435 Calories (kcal)

18 g Total Fat


53 g Protein

14 g Carbohydrate

388 mg Cholesterol

382 mg Sodium

DINNER 97

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MEDITERRANEAN SHRIMP KEBABS–LEVEL III12 shrimp (1 ounce each)




8 white mushrooms



1 teaspoon oregano


1. Assemble kebabs by alternating vegetables with three shrimp per skewer.

2. In a small bowl, blend lemon juice, olive oil, and oregano to make a marinade.

3. Brush marinade over kebabs and place on grill for 7 to 10 minutes.

4. Turn and brush with remaining marinade while grilling until vegetables are cookedand shrimp are opaque.

LEVEL I LEVEL II LEVEL IIISee previous page See previous page 4 protein, 2 vegetable, 1 fat

PORK CHOP BAKED WITH APPLE AND SWEET POTATO–LEVEL I6 ounces lean boneless pork loin

1 medium sweet potato

1 medium apple


2. Slice the sweet potato thinly. Quarter, core, and slice the apple into eight pieces.

3. On a large piece of foil, layer sweet potato slices, pork chop, and then apple slices. If desired, sprinkle withcinnamon, salt, and pepper.

4. Wrap well and bake for 40 minutes.

LEVEL I LEVEL II LEVEL III2 protein, See next page See next page1 carbohydrate, 1 fruit

per serving:

636 Calories (kcal)

27 g Total Fat


73 g Protein

28 g Carbohydrate

517 mg Cholesterol

513 mg Sodium

per serving:

415 Calories (kcal)

8 g Total Fat


33 g Protein

53 g Carbohydrate

77 mg Cholesterol

80 mg Sodium

DinnEr98

PORK CHOP BAKED WITH APPLE AND SWEET POTATO–LEVEL II9 ounces lean boneless pork loin


1 medium apple





PORK CHOP BAKED WITH APPLE AND SWEET POTATO–LEVEL III12 ounces lean boneless pork loin


1 medium apple





LEVEL I LEVEL II LEVEL IIISee previous page 3 protein, See below

1 carbohydrate, 1 fruit

LEVEL I LEVEL II LEVEL IIISee previous page See above 4 protein,

1 carbohydrate, 1 fruit

per serving:

513 Calories (kcal)

12 g Total Fat


48 g Protein

53 g Carbohydrate

115 mg Cholesterol

111 mg Sodium

per serving:

611 Calories (kcal)

16 g Total Fat


63 g Protein

53 g Carbohydrate

153 mg Cholesterol

142 mg Sodium

DINNER 99

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CurcuminThe 21st Century Cure

Jan McBarron, M.D., N.D.

OPTIMAL BODY DEFENSE

David Lyons with Arnold Schwarzenegger

Fight Back Against Excess Inflammation

https://goo.gl/Z3BBX1

Contents

CHAPTER 1: What Is Curcumin and How Does It Work?, 1

CHAPTER 2: Curcumin and Heart Disease, 7

CHAPTER 3: Curcumin and Cancer, 12

CHAPTER 4: Curcumin, Chronic Pain and Arthritis, 17

CHAPTER 5: Curcumin and Diabetes, 21

CHAPTER 6: Curcumin and Memory: Alzheimer’sand Dementia, 26

CHAPTER 7: Curcumin, Depression and Other Brain Disorders, 35

CHAPTER 8: Curcumin and Digestive Disorders, 40

CHAPTER 9: Curcumin and Other Diseases, 43

Scientifically Validated Curcumin, 47

References, 47

About the Author, 50

C H A P T E R 1

What Is Curcuminand How Does It Work?

AN ASIAN SECRET FOR LONGEVITY

What if I told you there is a common spice that can give youthe gift of a long and healthy life? How about an extract of

this familiar spice that can prevent and even cure heart disease, can-cer, diabetes, Alzheimer’s disease, depression, joint pain and more?

Maybe you would think it’s just a bunch of hype, but I canassure you there is voluminous scientific research that warrantsplacing curcumin at the pinnacle of all healing herbs.

If you love curry, you’ll be familiar with turmeric, a popular vividly-colored spice. Inside turmeric is a compound called cur-cumin, which is found in its rhizome (the stem of the plant found underground). Curcumin is responsible for the golden orange color of turmeric, and is perhaps the most powerful botanical medicine in the world today. However, there is very little curcumin in the spice turmeric. If you’ve seen cheap turmeric supplements on the market, understand that they only contain 2 to 5% curcumin, which may or may not be usable by your body, and they’re not likely to have any effectiveness in terms of prevention or treatment for the diseases we’re talking about. Curcumin is many times more powerful than turmeric.

For centuries, curcumin has given the gift of long life and robust health to the people of India, for whom various types of curries—always made with turmeric—are a dietary staple.

1

Curcumin is an important ingredient in the Ayurvedic medicine tradition and a vital part of Traditional Chinese Medicine. Now I can say without equivocation that it is the cure-all of the 21st century, backed by voluminous research that credits its healing powers to its exceptional antioxidant and anti-inflammatory properties.

Botanically known as Curcuma longa, the turmeric rhizome is a member of the antioxidant-rich ginger family. You might be understandably skeptical when you hear that this humble Indian spice can prevent, treat and cure a wide variety of serious diseases. These include everything from heart attacks to a dozen types of cancer, the pain of all types of arthritis and even “incurable” dis-eases like diabetes and Alzheimer’s. Curcumin also soothes depres-sion and the agony of a variety of digestive disorders, including Crohn’s disease, inflammatory bowel disease and irritable bowel syndrome.

2 r CURCUMIN—THE 21ST CENTURY CURE

In this book, I’ll address your skepticism with an in-depthexamination of each of these conditions and the research support-ing curcumin’s role in prevention, treatment and cure.

CURCUMIN: THE TRIPLE WHAMMY AGAINSTCHRONIC DISEASE

Curcumin has proven antioxidant, anti-inflammatory and anticancer properties. This takes in most, if not all, of the chronic dis-eases of aging known to modern science.

Think about rust on the bumper of a car. Rust is caused by oxi-dation or damaging oxygen molecules that corrode and eventuallydestroy the structure of metal.

Those same corrosive oxygen molecules (sometimes called freeradicals) are found inside the human body, and while they are partof the aging process, they are an unpleasant part of it because theycontribute to the deterioration of cells. When these “rusty” cellsreproduce, each generation is just a little different from the last anda little bit less able to perform its function properly. That, in a nut-shell, is how and why we age.

The oxidative aging process is escalated by environmental factors:

• Polluted air and water

• Plastics and other toxic materials that contaminate nearly every-thing we touch, eat and drink

• Pesticides and other poisons and hormones in our food and evenin our clothing

• Processed foods, smoking, obesity, lack of exercise and otherunhealthy lifestyle choices

OXIDATION AND INFLAMMATION CAUSE DISEASE

So, what happens when we get “rust” or oxidative damage in ourcells? Our brain cells begin to deteriorate, so memory becomes

WHAT IS CURCUMIN AND HOW DOES IT WORK? r 3

fuzzy; our hearts don’t beat as efficiently as they once did; ourarteries become clogged; our blood sugars spike and cellular divi-sion is thrown so far out of whack that our cells begin to dividewildly, creating cancers that can kill us.

This oxidative stress can also cause brain chemistry to mal-function, resulting in depression, one of the most common anddebilitating diseases of modern times.

Worst of all, these nasty free radical oxygen molecules causeinflammation, with obvious results if you think of arthritis, joint painand other forms of chronic pain, but less obvious ones as under -lying causes of all of the degenerative diseases already mentioned.

In addition, obesity and inflammation go hand-in-hand. Mostlikely, obesity causes inflammation, although the scientific commu-nity isn’t quite convinced yet. More than 40% of all Americansare obese. When we add in those 30% who are overweight but notyet obese, we find that excess weight plagues 70% of all Americanadults. That makes the inflammation associated with obesity a seri-ous contributing factor in all of the diseases of aging.

THE GOLDEN KNIGHT

Like a golden knight on a palomino charger, curcumin rides to therescue!

Curcumin is by far the most powerful antioxidant known toscience, hundreds of times more powerful than blueberries, whichhave substantial antioxidant capabilities themselves.

A handful of devastating diseases of aging are all partially or totallycaused by oxidation:

! Heart disease ! Osteoarthritis

! Cancer ! Alzheimer’s disease

! Diabetes ! Dementia


On the ORAC (Oxygen Radical Absorbance Capacity) scalethat rates the antioxidant power of foods, only BCM-95® Cur-cumin rates over 1.5 million per 100 grams, while antioxidant-rich blueberries have only a 6,000 ORAC rating per 100 grams!This means that just one high-quality curcumin capsule deliversmore than 25 times the antioxidants as the same amount of blue-berries.

Curcumin literally scrubs the oxidative “rust” from your cells,preventing serious disease and reversing diseases you may alreadyhave. It helps stop cell deterioration and restores the cellular genet-ic codes to youthful levels, ensuring those cells will reproduce morelike they did when you were young.

More important, from the viewpoint of damaged cell divisionfound in cancer, curcumin also tells these cells to die when theirtime comes, as ordained by nature, which stops tumor growth.

And that wonderful yellow curcumin stops inflammation andall of its obvious and not-so-obvious damaging effects, relievinginflammatory problems like arthritis and joint pain and eliminat-ing the building blocks for heart disease, diabetes and other diseasesthat have a foundation in chronic inflammation.

In addition, curcumin has a unique ability to cross the blood-brain barrier, a membrane that protects the brain from invaderslike bacterial infections and keeps out most other substances aswell, including those that might be helpful. This gives curcumin theability to deliver its antioxidants and anti-inflammatories directlyto the brain, which is particularly helpful in cases of dementia anddepression.

In the case of cancer, cutting-edge research shows curcumin hasa variety of ways of stopping abnormal cell growth, including anability to affect cell division on the genetic level.

If that’s not enough, studies also show that curcumin protectsthe liver and kidneys.

Curcumin has been compared to pharmaceutical drugs for thetreatment of a wide variety of diseases, and it has come out on topin every case.

WHAT IS CURCUMIN AND HOW DOES IT WORK? r 5

ANOTHER TRIPLE WHAMMY AGAINSTINFLAMMATION

Inflammation is a factor in 80 to 90% of all disease, according tocurcumin researcher Ajay Goel, Ph.D., director of Epigenetics andCancer Prevention at Baylor University Medical Center in Dallas.

What’s not to love?“Curcumin demonstrates superior antioxidant and anti-inflam-

matory effects and provides liver- and heart-protective benefits aswell. It is a potent antibacterial, antifungal, antiviral, anti-allergenicand has antitumor and anti-cancer properties,” says Dr. Goel.

By knocking out viruses, bacteria and fungi, curcumin offersthe powerful possibility that we can use it to treat everything fromcolds and flu to pneumonia or even to help with something as seri-ous as AIDS or cancer, effectively and without dangerous sideeffects.


C H A P T E R 2

Curcumin andHeart Disease

Since heart disease is the #1 killer in the Western world, anynutrient, like curcumin, that helps protect your heart and arter-

ies and even reverses heart disease should be most welcome.Curcumin’s heart-protective effects become even more impor-

tant when we add diabetes to the mix. Heart disease is the mostcommon complication of diabetes, and the number of newly diag-nosed diabetics is increasing dramatically every year, with nearly2 million new cases reported among U.S. adults in 2010.

KEEP ARTERIES CLEAR

Clogged arteries raise the risk of heart attack and stroke. Fattydeposits (called plaque) cause arteries to narrow, reduce blood flow,make your heart work harder to move blood through the circula-tory system and harden the arteries. In time, cholesterol buildupcan completely block an artery and cause a heart attack or stroke.

Curcumin raises the levels of HDL or “good” cholesterol thathelps move fats out of the cells, including the cells in the arteries.It also reduces the stickiness of blood cells, preventing clots.

With curcumin, cholesterol improvement can happen fast: AnIndian study showed that human volunteers who took 500 mil-ligrams a day for just a week increased their good (HDL) choles-terol by 29%.

7

In addition, inflammation is a foundational cause of cardio-vascular disease and there is abundant evidence that curcumin isone of the most potent anti-inflammatory substances known toscience. Therefore, it stands to reason that reduction of inflam-mation also reduces the risk of heart disease and stroke. Otherstudies suggest that curcumin may actually change the messagessent by genes that signal the body to build up those fatty depositsin the arteries.

Image of arteries shows normal flow (top), constricted flow (center) and blocked artery (bottom).


REDUCE HOMOCYSTEINE AND CRP LEVELS

Homocysteine is an amino acid naturally present in the humanbody. When homocysteine starts to build up in the bloodstream, itincreases the hardening and narrowing of the arteries, may causeblood clotting, raises your risk of heart disease and can be predic-tive of a heart attack, stroke and possibly Alzheimer’s disease.

CRP (C-Reactive Protein) is a body signal of inflammation. Itdamages the arterial walls, resulting in hardening of the arteriesand blood clotting. Curcumin helps to relax those arterial wallcells, reduces the hardening of the arteries and allows the blood toflow more freely, dissolving clots and preventing and even revers-ing plaque buildup.

REVERSE HEART FAILURE

Congestive heart failure occurs when the heart can no longerpump enough blood to the rest of the body. It is usually a slowprocess that gets worse over time. As the heart muscle loses its abil-ity to pump oxygen-rich blood throughout the body, it causesfluid buildup in the lungs, liver, gastrointestinal tract, arms andlegs. This lack of oxygen damages vital organs, eventually causingdeath.

Curcumin prevents the creation of scar tissue in the heart mus-cle and helps failing hearts return to their normal pumping capac-ity, according to breakthrough Canadian research published in2008. Scientists at the Canadian Institutes of Health Research dis-covered that curcumin acts directly on the DNA of heart cells, pre-venting them from unraveling under physical stress. Curcumin wasshown to switch off the “unraveling switch” in the heart cell DNAthat keeps scar tissue from developing.

In the February 2008 edition of the Journal of Clinical Investi-gation, researchers at the Peter Munk Cardiac Centre of the Toron-to General Hospital reported that curcumin may dramaticallyreduce the chance of developing heart failure.

CURCUMIN AND HEART DISEASE r 9

“When the herb is given orally, it can actually prevent andreverse hypertrophy, restore heart function and reduce scar forma-tion,” researchers wrote.

PREVENT STROKE AND STOP STROKE DAMAGE

Strokes have two major causes. The most common is a blood clotthat travels to the brain and the second is a ruptured blood vesselin the brain. As we learned earlier in this chapter, the buildup ofcholesterol, elevated homocysteine and CRP levels and even con-gestive heart failure are risk factors for stroke as well as heartattack. Since stroke is a cardiovascular disease, a stroke is a “brainattack,” if you will, similar to a heart attack. We already know thatcurcumin has powerful preventive and healing properties for all ofthese conditions.

Strokes almost inevitably damage brain cells. But exciting newresearch shows that curcumin, given intravenously, can minimizebrain damage while a stroke is in progress because it can cross theblood-brain barrier, protecting the mechanisms that help regener-ate brain cells. This is effective if it is administered in an emergencyroom within three hours of a stroke.

SUPER ANTIOXIDANT

Curcumin’s antioxidant properties are one of its most potentweapons against all of the diseases commonly linked with the agingprocess, most notably cardiovascular disease. I like to think ofantioxidants as “rust removers” of the body because they literallyremove the “rust” or the foundational causes of the diseases ofaging connected to excessive free-radical oxygen molecules.

Cholesterol or even excessive cholesterol in itself does not clogarteries. It is the oxidized cholesterol that clogs arteries, restrictsblood flow to vital organs and eventually breaks away to causeheart attacks and strokes.


By preventing this oxidation in the first place, curcumin’santioxidant properties keep the arteries clear of that potentiallyfatal oxidized cholesterol or plaque.

CONCLUSION

Curcumin’s abilities to protect your heart, brain and cardiovascu-lar system are beyond impressive. Consider the drugs commonlyused to treat the heart conditions discussed in this chapter. Thestatin drugs alone (Lipitor, Crestor and their cousins) carry withthem huge health risks from side effects, including causing deathfrom sudden heart failure.

It only makes sense to use substances that are effective as wellas harmless.

Curcumin is natural and safe. Only rarely do people taking cur-cumin get mild stomach upset at dosages of 10 grams per day ormore. What’s more, even the highest quality products are veryaffordable. Who could ask for more?

CURCUMIN AND HEART DISEASE r 11

C H A P T E R 3

Curcumin and Cancer

12

Cancer arouses more fear in the human heart than any other dis-ease. The dread is well placed, even though cancer is not the #1

killer in the Western world.Every year, more than 1.5 million people are diagnosed with

cancer, not including skin cancers, which are by far the most com-mon cancers. Skin cancers afflict 2 million more people every year.

Each year, 569,000 of us will die of cancer.There is probably not a single one of us who doesn’t know

someone who has had cancer and who has personally been touchedby the pain and suffering of this dreaded disease.

It is not the purpose of this small book to detail the varioustypes of cancer and the death tolls they exact, but let it suffice tosay that lung, colon, prostate and breast cancers kill more Ameri-cans than any other forms.

While most of us think that cancer is an inherited disease, sci-ence shows us that fewer than 2% of all cancer is related to genet-ics (broken or mutated genes). That means 98% of cancer is causedby something else.

That “something else” has opened a whole new science calledepigenetics, meaning literally “above genetics.”

The good news is that we have far more control over our epi-genetics than genetics.

Renowned scientist Ajay Goel, Ph.D., of the Gastrointestinal

Cancer Research Laboratory at the Baylor Research Institute atDallas, is at the forefront of epigenetic research.

He explains a complex science in simple terms: “Everything wedo from the day we are born, everything we eat, drink and areexposed to in our environment has an indirect but strong influenceon our genetics. As we age and grow, it is very natural that someof the genes tend to get turned off as a consequence of our eatinghabits, exercise regimens and exposure to toxic environmentalstresses. Doing the right thing in this regard can help us keep ourgenes healthy.”

So, when we don’t eat correctly or exercise and are exposed totoxins, damage to genes takes place and disease occurs.

“Fortunately, unlike genetic defects, epigenetic alterations havea unique characteristic that these changes are reversible,” saysDr. Goel.

“In other words, although we can do nothing if we are bornwith a defective gene, it is certainly within our reach to keep ourgenomes healthy and we can even reverse some of the epigeneticchanges by eating right and with regular consumption of health-promoting natural dietary botanicals and herbals,” he explains.

Here’s where curcumin comes into the cancer picture.“Every cell in our bodies has a finite life span,” says Dr. Goel.

“We have genes in our bodies that govern this natural process ofcell death. But sometimes those genes go into a deep slumber, allow-ing cells to continue to live and reproduce long beyond their time,creating cancerous tumors.”

Curcumin has been scientifically proven to actually “wake up”those sleeping genes, telling cancer cells it is time to die and stop-ping the growth of cancerous tumors.

Dr. Goel and his team have produced ground-breaking researchthat promises to change the way we think about cancer and how itis treated—and curcumin certainly has a strong role in this change.

It almost goes without saying that the anti-inflammatory andantioxidant powers of curcumin are the foundation of its abilityto prevent and treat cancer, since cancer is caused by inflamma-

CURCUMIN AND CANCER r 13

tion and by oxidative stress, meaning, among other things, thatDNA has been damaged, impairing the ability of cells to repro-duce perfectly.

The staid and highlyrespected MD Anderson Can-cer Center has expressed un -characteristic enthusiasm aboutcurcumin’s anticancer proper-ties in a 2003 statement byresearchers published in thejournal Anticancer Research:

“Extensive research overthe last 50 years has indicatedit can prevent and treat cancer. . . Curcumin can suppresstumor initiation, promotionand metastasis.”

Let’s take a look at thelarge body of research thatproves curcumin’s effective-ness at preventing and fighting cancer:

Blocks carcinogenic substances: We’re all exposed to carcinogenson a daily basis from auto exhausts, air pollution, food packaging,pesticides and a broad spectrum of substances with which we can-not avoid contact. Curcumin apparently blocks those carcinogens,preventing them from causing the cellular damage that ultimatelyresults in cancer.

Stops invasion: Cancer cells invade normal tissue with the help ofcertain enzymes called matrix metalloproteinase. Cur cumin slowsor stops the activity of this enzyme, helping halt the spread of can-cerous cells.

Cuts off tumor blood supply: Invasive tumors are fed by their ownspecially developed network of blood vessels through a process


Breast cancer cells.

called angio genesis. Curcumin slows the ability of these tumors tocreate their blood supply, eventually starving and killing the abnor-mal clusters of cells.

Convinces cancerous cells to die: As Dr. Goel points out, “sleepinggenes” interfere with the cancer cells’ natural life and death cyclecalled apoptosis. Cancer cells quite literally turn off the signal thatit is time to die. Curcumin actually turns on that signal, telling thecancer cells to die, so the tumors eventually die, too. Dr. Goel is cur-rently engaged in more research on the sleeping gene mechanism.

These are the basic ways that curcumin works to prevent andstop cancer. There are literally dozens of studies that show cur-cumin’s effectiveness against specific types of cancer.

Here’s a list of types of cancer for which curcumin has been sci-entifically validated as a preventive or treatment:

Breast Head and neck Oral

Cervical Leukemia Ovarian

Colorectal Lung Prostate

Gastrointestinal Lymphoma Sarcoma

Genitourinary Melanoma Squamous cell

As a final word, even the famed Sloan-Kettering Cancer Centeris on the curcumin bandwagon, endorsing an anticancer cocktailmixed with another known cancer preventive, green tea.

As yet unpublished animal studies show strong evidence thatcurcumin, administered in tandem with more traditional anticancerdrugs, reduces the toxicity of those drugs and improves their effec-tiveness. Three human studies are now underway combining cur-cumin with certain types of chemotherapy drugs commonly used totreat breast and colon cancers. I’m eagerly awaiting more informa-tion on this exciting development. However, there have been sever-al promising studies on the ability of curcumin to improve theeffectiveness of many types of chemo and radiation therapy by

CURCUMIN AND CANCER r 15

making the cancer cells more sensitive to these treatments. How ever,please discuss with your integrative health professional how best touse curcumin if you are currently undergoing cancer treatment.

CONCLUSION

While the scientific evidence in favor of curcumin for all of the dis-eases mentioned in this book is impressive, the quality of proof thatcurcumin prevents and treats a wide variety of cancer is truly excep-tional.

Cancer prevention alone should be a sufficient incentive toinclude curcumin in your daily supplement regimen.


C H A P T E R 4

Curcumin, Chronic Painand Arthritis

V irtually all of us experience occasional joint and back pain.With luck, it goes away with time, rest and perhaps an occa-

sional ice pack. Sometimes it does not.Each year, about 30 million of us visit a doctor complaining of

joint pain. Another 40 million or so visit a doctor looking for relieffrom back pain. Add in 1.5 million people with rheumatoid arthri-tis, 6.1 million with gout, 5 million with fibromyalgia and 1.5 mil-lion broken bones suffered every year by people with osteoporosisand you’ll see the magnitude of this painful problem.

Long-term musculoskeletal pain affects your entire being. Itdrains your energy and contributes to chronic stress, a conditionthat has myriad negative side effects, including obesity, metabolicdisorders, heart disease and perhaps even cancer. Chronic pain isoften linked with depression. Who wouldn’t be depressed in theface of unrelenting pain?

Joint pain and back pain are most often caused by deteriorationof the cartilage that cushion joints (including the spaces betweenthe vertebrae, causing back pain), causing bone to rub against boneand resulting in inflammation and pain. This can be caused by aninjury, but most often, it is the result of 40, 50, 60 years or moreof wear and tear on the joints.

For most of us, our first remedy is to reach for aspirin, ibupro-fen or naproxen. That can be a fatal mistake. NSAIDs (non-steroidal anti-inflammatory drugs) like aspirin, ibuprofen and

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naproxen plus a handful of prescription drugs like Celebrex,Anaprox, Feldene and Voltaren can cause serious toxicity problemsthat require hospitalization for as many as 200,000 Americans eachyear and kill over 20,000 people annually. Yet 60 million of us usethem regularly and doctors still happily prescribe them.

Exciting new human research confirms that curcumin is aseffective as some of the most popular non-steroidal anti-inflamma-tory (NSAID) arthritis drugs, including Voltaren and Celebrex,without the potentially life-threatening side effects. A combinationformula of BCM-95® Curcumin and a special form of the herbboswellia called BosPure™ was found to be more effective in painrelief and provided better mobility and longer walking times with-out pain for people with knee osteoarthritis, than the prescriptiondrug celecoxib (generic form of Celebrex), the number one pre-scribed osteoarthritis drug. This study was just published in Decem-ber of 2011 in the journal Osteoarthritis and Cartilage.

NSAIDs relieve inflammation by inhibiting the activity of aninflammation-causing enzyme called COX-2. That’s all well andgood, but they also inhibit a companion enzyme called COX-1,which protects the lining of the digestive tract and blood vessels.Therefore, without adequate COX-1 protection, you may haveulcers and leaking of the blood vessels.

THE GOLDEN KNIGHT RIDES AGAIN

It shouldn’t surprise you that curcumin and its formidable anti-inflammatory powers offer an effective and safe alternative to thesedangerous NSAIDs. Curcumin inhibits the COX-2 enzyme but doesnot affect healthy levels of COX-1.

Inflammation causes pain, so if you relieve inflammation, yourelieve pain. Not only does curcumin relieve inflammation andpain, it can actually help rebuild worn cartilage, restoring jointsto their youthful flexibility. Curcumin is also such a potent anti -oxidant that it can actually help repair the oxidative damage causedby inflammation.


Medicine Hunter Chris Kilham, who has conducted medicalresearch in more than 20 countries, is sometimes called “The Indi-ana Jones of Natural Medicine.” He says curcumin deserves“superstar status” among healing plants.

“Medicines should heal, not hurt. They should promote life,not take it away. In part, due to disappointment with drugs, andin part due to a belief that natural remedies are safer than mostpharmaceuticals, many people seek natural remedies to alleviatepain. But where do they look? Enter curcumin, a derivative ofturmeric root, that literally can erase pain quickly and powerfully,without negative effects,” says Kilham.

The research is very impressive:

Reduce inflammation: Biological indicators of inflammation were reduced by as much as 99% with curcumin, offering almost complete relief for chronic pain sufferers and providing a powerful promise for prevention and treatment of other diseases caused by inflammation.

Cartilage regeneration: Not only does curcumin help reduce theinflammation, it actually helps prevent the breakdown of cartilage(the cushions between joints), preventing arthritis from developingor worsening, as shown by Canadian researchers. At least one studyshows that curcumin can help build new cartilage cells, reversingwhat was once thought to be an incurable degenerative disease.

Pain relief: An Italian study showed that people diagnosed with kneeosteoarthritis were able to reduce their need for NSAIDs by 63%when they took curcumin. As a welcome side effect in this study, itwas discovered that curcumin produced a 16-fold reduction in par-ticipants’ blood levels of CRP, the protein that indicates high levelsof inflammation, which also predicts a high risk for heart attack.

Once again curcumin has proven to be superior to commonlyused pharmaceuticals in relieving joint pain and increasing walk-ing time among people with knee osteoarthritis. In a 2011 studypublished in the journal Osteoarthritis and Cartilage, patientswho took a 500 mg blend of BCM-95® Curcumin and BosPure™

CURCUMIN, CHRONIC PAIN AND ARTHRITIS r 19

boswellia twice daily had significantly better pain relief than thosewho took 100 mg of celecoxib (generic form of Celebrex) twice aday. The curcumin-boswellia blend equaled celecoxib in improvedjoint flexibility. However, Celebrex has serious negative side effects,including irregular heartbeat, depression, increased risk of heartattack and stroke, stomach and intestinal bleeding, chest pain,ulcers, severe abdominal pain, jaundice, one-sided weakness andmore. I cannot for the life of me understand why anyone wouldtake this drug when natural curcumin and boswellia offer betterresults and no serious side effects at all.

Rheumatoid arthritis: A landmark 2006 study from the Universityof Arizona takes the idea of inflammation a step further with thefinding that curcumin might prevent rheumatoid arthritis, anautoimmune disease. Another study showed that curcumin was atleast as effective as one commonly prescribed pain reliever forrheumatoid arthritis.

The most recent research published in the journal PhytotherapyResearch in March 2012 shows that people with rheumatoid arthri-tis taking 500 mg of BCM-95® Curcumin twice daily had as muchpain relief and improved mobility as those who received diclofenacsodium (generic form of the drug Voltaren, a pharmaceutical com-monly prescribed for people with rheumatoid arthritis) with a vast-ly superior safety profile. Side effects associated with Voltareninclude ulcers, bleeding in the stomach and gastrointestinal tract,life-threatening blood loss, irregular heartbeat, chest pain, faintingand many others. No side effects were reported in the patients whoreceived BCM-95® Curcumin.

CONCLUSION

If you suffer from occasional or continuous joint pain, like most ofus, you’ll discover that curcumin offers short- and long-term relief.You can find the same kind of pain relief as my sister, who has suf-fered from chronic back pain for decades and found relief with herfirst dose of curcumin.


C H A P T E R 5

Curcumin and Diabetes

Type 2 diabetes is the disease of the Western lifestyle. This dis-ease, once known as adult-onset diabetes, was considered the

province of the over-50 crowd. You know the ones I mean, the oneswith the potbellies, vegging out in front of the TV, munching onDoritos chased with half a gallon of Rocky Road.

Now it is the disease of teens raised on Big Macs and gallonsof Coke, 20-somethings with high cholesterol, 30-somethings witherectile dysfunction and 40-somethings with coronary bypasses.

Type 1 diabetes is usually diagnosed in children and is charac-terized by a malfunctioning pancreas that does not produce suffi-cient quantities of the body’s own insulin to properly utilize thenatural sugars in food.

Type 2 diabetes, on the other hand, is a lifestyle disease. Scien-tifically, it is characterized by the body’s inability to respond to theinsulin produced by the pancreas. This is called insulin resistance.

The American Diabetes Association reports that 25.8 millionAmericans suffer from the disease, 7 million of them undiagnosed.Another 79 million are considered “prediabetic,” meaning theyhave some blood sugar malfunction.

It’s important to note that the vast majority of people with type2 diabetes are obese. Alarmingly, the number of people with dia-betes in the U.S. has increased by 76% in the last 20 years in pacewith the increase in obesity.

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Just having to live with blood glucose testing, dietary restric-tions and diabetes meds with a wide variety of side effects is onlythe tip of the diabetes iceberg.

DEADLY COMPLICATIONS

The complications of diabetes are daunting:

• Heart disease is reported as a cause of death in 68% of peoplewith diabetes aged 65 and over.

• People with diabetes have a 2 to 4 times greater chance of dyingof heart disease or stroke than those without the disease.

• High blood pressure is reported in 67% of those with diabetes.

• Diabetes is the leading cause of new cases of blindness in peo-ple aged 29 to 74.

• Kidney failure attributed to diabetes accounts for 44% of all newcases. In 2008, the latest year for which statistics are available,more than 202,000 people with end-stage kidney disease due todiabetes were living on dialysis or with a kidney transplant.


• Nerve damage is experienced by 60 to 70% of people with dia-betes, often causing erectile dysfunction in men.

• Diabetes causes circulatory problems that led to 65,700 lowerlimb amputations in diabetics in 2008.

• Diabetes is listed as a contributing cause of death in more than231,000 deaths.

Science now generally accepts that diabetes is an inflammatorycondition, as is obesity. As you might well imagine, this is wherecurcumin comes into the picture.

THE GOLDEN KNIGHT REDUX

Remember the role of free radical oxygen molecules as underlyingcauses of most disease processes from Chapter 1?

Curcumin’s antioxidant and anti-inflammatory properties areespecially applicable to diabetes and its complications.

Here’s what the studies show curcumin can do:

Reduce glucose production in the liver: A Japanese study showsthat curcumin has the ability to reduce the liver’s natural produc-tion of glucose, which in healthy people is balanced by the pan-creas’s production of insulin to keep glucose levels steady.

Keep glucose out of red blood cells: Scientists treated red bloodcells to mimic diabetes, then exposed them to curcumin for just 24hours. The results: Curcumin normalized the cells in terms of sugarprocessing and prevented the formation of the fatty globules thatclog arteries.

Prevent the development of diabetes: A Columbia University studyshowed that mice with a predisposition toward diabetes and obe-sity given daily doses of curcumin were less likely to developimpaired blood sugar, insulin resistance and full-blown diabetesthan those that did not receive curcumin.

CURCUMIN AND DIABETES r 23

Lower blood sugar, increase insulin: Indian researchers found thatcurcumin contains a particularly powerful antioxidant, tetrahydro -curcumin, which lowers blood sugars, increases insulin in thebloodstream (meaning existing insulin is being properly used) andprotects against fatty deposits in the arteries indicative of heart disease that is very common in people with diabetes. Through itsanti-inflammatory action, several studies show that curcumin canresult in better blood sugar control and, therefore, a small, but significant decrease in body weight and fat, potentially reducingthe risk of Type 2 diabetes.

Promote wound healing: Curcumin also helps in the process ofwound healing, something that is especially important to peoplewith diabetes since their wound-healing capabilities are oftenimpaired, leading to infection and amputations. Curcumin shouldbe used at the time when the skin is beginning to re-form aroundthe wound and new skin is being laid down.

Protect kidneys: Curcumin has also been found to protect the kid-neys, which we know are vulnerable in people with diabetes, andto help prevent glaucoma and cataracts, common complicationsamong people with diabetes.

Reduce liver inflammation: Animal studies show that BCM-95®

Curcumin actually reduced liver inflammation, making the livers ofthe treated obese animals (cats in this case) behave like the livers ofnon-obese animals. Yes, these are “only” animal studies, butexperts like Dr. Ajay Goel of Baylor think that it is logical thatBCM-95® will have similar effects on humans, reducing fatty liverand obesity, among the greatest risks for diabetes.

Reverse diabetes: Probably the most exciting study came fromEgypt in 2008, when researchers discovered curcumin and a bonemarrow transplant reversed diabetes in mice with the disease.Researchers theorized that the anti-inflammatory and antioxidantproperties of curcumin enhanced the ability of the bone marrowtransplant to regenerate insulin-producing cells.


CONCLUSION

The evidence is abundantly clear: Curcumin has profound effectsagainst one of the most deadly diseases of our time. Its pathwaysof action are widely varied, and it is effective against a number ofthe complications of diabetes as well. While doctors are not yetready to tell every person with diabetes to take curcumin, they areprobably behind the research curve. If I had diabetes, wild horsescouldn’t keep me away from my curcumin. I don’t have diabetes,but curcumin is still a staple of my supplement regimen.

CURCUMIN AND DEPRESSION, DEMENTIA r 25

C H A P T E R 6

Curcumin and Memory:Alzheimer’s and Dementia

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Brain health is at the core of who we are as humans.If you have a healthy brain, you have an inquiring mind, you

are engaged in the world around you, and you communicate clear-ly with others and form nurturing relationships.

Brain chemistry malfunctions take place when, for unknownreasons, brain cells begin to die, resulting in impaired memory, alsoknown as dementia. It is a disease in itself and is not a normal con-sequence of aging.

Alzheimer’s disease is probably the best-known form of demen-tia, accounting for 50 to 70% of all cases of dementia, so the termsAlzheimer’s and dementia are often used interchangeably. Manypeople with Alzheimer’s show signs of dementia caused by strokesor mini-strokes called transient ischemic accidents (TIAs) as well.

Dementia can also be caused by chemical exposures, other neu-rological diseases like Parkinson’s and Creutzfeldt-Jakob (mad cowdisease), long-term depression, multiple strokes, AIDS, chronicdrug use, infections and toxic side effects of medications. It canalso be caused by head injuries, as we’ve learned through recentmedia coverage of compromised brain function in professionalfootball players and boxers who are exposed to relentless blows tothe head. For the most part these, like Alzheimer’s, are incurableand irreversible. Conventional medicine has little to offer in termsof treatment.

There are also forms of dementia that can be treated and poten-tially reversed, including those caused by a blood clot on the brain,a tumor that can be removed, hypothyroidism, hypoglycemia andvitamin B12 deficiency.

It is very difficult to diagnose dementia or to differentiate thespecific disease called Alzheimer’s, so if you or someone close toyou is showing signs of memory loss, it is essential to make a thor-ough investigation to determine if the dementia is caused by one ofthe factors that can be treated and reversed.

THE LONG GOODBYE

Over time, Alzheimer’s inevitably affects memory, thinking andbehavior. People with Alzheimer’s frequently experience personalitychanges, anxiety, anger and may even become combative and violent.

Alzheimer’s has often been called “The Long Goodbye,”because it takes such a terrible physical and emotional toll on itsvictims and their families, usually for years on end.

CURCUMIN AND MEMORY: ALZHEIMER’S AND DEMENTIA r 27

Curcumin stimulates electrical communication between brain cells.

The downhill memory slide takes its victims from normal com-petency with occasional memory lapses to the loss of the ability tofunction in the normal world to inevitable death with no apparentmindfulness. Sadly, conventional medicine offers no really effectivetreatment. The few pharmaceuticals on the market have minimaleffects even in slowing the progression of the disease.

The National Institutes of Health estimates that more than5 million Americans have Alzheimer’s. Most of them are over60, although there is an increasing rate of early onset Alzheimer’sthat can begin as early as the 30s. The frightening statistic is thatif you’re lucky to live to the age of 85, you have a 50-50 chanceof developing dementia.

Alzheimer’s is inevitably a fatal disease, but it rarely kills quick-ly. Mercifully, people with dementia often have other diseases thattake them away before the terrible onset of late-stage dementia.

BIOLOGY OF ALZHEIMER’S

Here’s a little painless biology that explains how normal brain cellswork:

I like to think of neurons, dendrites and synapses as an electri-cal system in the brain through which thought processes and con-scious and unconscious biological functions take place. Neurons,the brain cells, grow large finger-like projections called dendritesthat function very much like wiring in an electrical system. Eachneuron has at least one dendrite in and another out in this electri-cal grid that sends a charge to the next dendrite across a tiny spacecalled a synapse. Scientists once thought that we are born with allof the neurons and dendrites we will ever possess, but they’verecently learned that over our lifetimes we can grow new neuronsand even expand our network of dendrites exponentially in aprocess called neurogenesis. Some neurons may have hundreds oreven thousands of dendrites.

Continuing our analogy of the electrical wiring system, you cansee that if one wire becomes damaged, thousands of alternative


“electrical” pathways can allow the system to continue to functionwithout impairment.

How do you grow more dendrites and refresh your neuron sup-ply? No one is really sure, but there is evidence that the more youchallenge your brain, the more extensive your neuronal networkwill be.

Another process characteristic of Alzheimer’s is the formationof beta-amyloid plaques and tangles. The beta-amyloid plaquesare made of protein that accumulates around the neurons ratherthan being eliminated by the body, as they are in a healthy person,thereby damaging the function of the brain.

In addition, tangled proteins called tau fibers inside the neuronfurther impair the mental process.

These plaques and tangles and disrupted neuronal functionmost often occur in the hippocampus, the lower part of the humanbrain that is responsible for memory. For unknown reasons, Alz -heimer’s and other forms of dementia frequently affect the area ofthe hippocampus that controls short-term memory. That’s whyGrandma may have no idea what she ate for breakfast, but she canrecount in great detail the guest list and menu from a dinner party30 years ago.

Alzheimer’s is usually staged in seven levels, the seventh stagebeing inevitably fatal when the neuronal network has failed to theextent that bodily functions that require little or no thought (likeswallowing or coughing) become so impaired that their failure islife threatening.

The average life expectancy for someone with Alzheimer’s is8 to 10 years from the onset of symptoms, although it may take several years to obtain a diagnosis.

YES, IT CAN BE INHERITED—OR NOT

There is a genetic component of Alzheimer’s, both with late onsetand the increasingly diagnosed early onset. Scientists have identifiedthe genetic component, called APOE that can forecast a person’s


risk for the disease later in life. But the presence of the APOE geneis not at all predictive that the carrier of the gene will develop thedisease. In fact, many people who do have the APOE gene neverdevelop Alzheimer’s, and conversely, many without the geneticcomponent do develop it.

Baby Boomers experiencing the emotionally and financiallydraining farewell of their grandparents and parents are under-standably concerned about their own futures.

Prevention and slowing mental deterioration in the early stagesof Alzheimer’s is where BCM-95® Curcumin may be the most help-ful, according to pioneering Alzheimer’s researcher Ralph Martins,head of Australia’s Sir James McCusker Unit for Alzheimer’s Dis-ease Research for more than 20 years.

For most people, Dr. Martins says, “I think curcumin shouldplay an important role in slowing down the disease or possibly pre-venting it.” He adds, “In terms of curcumin’s ability to slow downthe progression of preclinical Alzheimer’s disease, there is now verystrong evidence from animal trials that curcumin markedly lowersthe level of beta-amyloid in the brain and does it primarily byaffecting its aggregation (clumping of the plaque) and facilitating itsclearance (elimination from the body). In addition, curcumin is apowerful antioxidant and thus plays a significant role in reducingbrain damage caused by oxidative stress.”

Dr. Martins is currently engaged in human studies using BCM-95® Curcumin to verify this preliminary work.

OTHER MEANS OF PREVENTION

Increased physical and mental activities have been shown to keepbrain cells active, improve circulation and stave off dementia. Stressmanagement and what the Alzheimer’s Research and PreventionFoundation calls “brain aerobics” (challenging your brain to activ-ities outside your norm—think Sudoku or writing haiku) are alsoimportant elements in preventing dementia.

Several studies also show the healthy Omega-3 fats from fish


are key components in brain health and memory preservation as isa healthy diet rich in antioxidants like berries, green leafy vegeta-bles, nuts, seeds and citrus fruits.

While there are several anti-dementia pharmaceuticals on themarket, they do not reverse dementia and they have limited effec-tiveness in slowing its progress.

THE GOLDEN KNIGHT RIDES AGAIN

Curcumin’s unique ability to cross the blood-brain barrier meansthat it can affect brain chemistry and the survival mechanisms ofbrain cells (neurons), producing preventive and healing effects thatfew other nutrients can offer.

Curcumin, and particularly BCM-95® Curcumin, holds greatpromise for those with dementia and particularly for people with ahistory of Alzheimer’s in their families. There has been extensiveresearch in this area (a search of curcumin+dementia in the Nation-al Institutes of Health database turns up 134 studies). The enthusi-asm for the results is becoming intense.

Compared to the Western world, there is a much lower rate ofAlzheimer’s disease in India, where curcumin is eaten in large quan-tities in the curries that are a staple of the Indian diet. In fact, therate of Alzheimer’s in India among people ages 70 to 79 is aboutone-quarter of the rate in the U.S. where curcumin is rarely includ-ed in the diet.

Even eating a small amount of curcumin seems to have aneffect. One study showed better memory among 60- to 93-year-olds who ate curry just once a month than among those who neverate it.

Here’s a fascinating story about Indian people who tend to eatcurry two or three times a day, so their dietary intake of curcuminis exceptionally high:

Researchers conducting autopsies on the brains of Indians whodied of all causes found that there was an unusual yellowish colorin their brain stem (hippocampus) tissue. This color, not seen in


people of other ethnicities, was taken as proof that curcumin indeedcrosses the blood-brain barrier and that large quantities of it areactually absorbed into the brain tissue.

Here are a few of the most interesting research results on cur-cumin and the brain:

Grow new brain cells: Until recently, scientists believed that it wasimpossible to grow new brain cells, but they busted that myth withthe discovery of neurogenesis, the scientifically validated creationof new brain cells. University of Florida researchers have now con-firmed that curcumin stimulates the birth of new neurons, particu-larly in the hippocampus, the seat of memory in the human brain.

Protect brain cells: Authors of a study published in the journal Cur-rent Alzheimer’s Research were enthusiastic about antioxidantproperties of curcumin to prevent brain cell deterioration anddeath. Inflammatory cells called cytokines have a role in speedingup Alzheimer’s, and the abilities of curcumin to inhibit the COX-2enzyme can help protect those brain cells.

Destroy plaques and tangles: Scientists at UCLA called curcumin“anti-amyloid” for its ability to overcome the beta-amyloid proteinthat forms the plaques and tangles. They also noted that peoplewith Alzheimer’s show signs of inflammation in their brains andcredit curcumin’s anti-inflammatory properties with an ability toaddress that problem. Another UCLA animal study showed cur-cumin supplements reduced substances believed to cause plaqueby 43 to 45%. Some researchers have suggested curcumin bindsdirectly to plaques and eliminates them.

The most exciting new research on curcumin, and particularlythe BCM-95® formulation, suggests that curcumin helps dissolvethose beta-amyloid plaques that are widely believed in the scientificcommunity to cause the neuronal “short-circuit” that results in mem-ory loss indicative of Alzheimer’s disease and other forms of dementia.

The 34 participants in this study published in the Journal ofPsychopharmacology had all been diagnosed with probable or possible Alzheimer’s disease based on criteria set by the National


Institute of Neurological and Communicative Disorders andStroke–Alzheimer Disease and Related Disorders Association.

They were given either a placebo or one or four grams of BCM-95® Curcumin. There were few side effects and, interest ingly,the most side effects occurred in the placebo group.

Researchers commented on the resulting increased levels ofbeta-amyloid in the bloodstream as indicative that the beta-amyloidplaque formations in their brains were dissolving and the blood-stream was carrying them away for waste disposal.

In addition, BCM-95® has been selected for study in a ground-breaking, exciting, year-long Australian clinical study searching forways to prevent or delay the expected declines of Alzheimer’s dis-ease, being conducted by renowned Australian researcher RalphMartins, Ph.D., who directed the study on beta-amyloid plaquementioned previously on page 30.

As head of the Sir James McCusker Unit for Alzheimer’s Dis-ease Research for over 20 years, Director of the Centre of Excel-lence for Alzheimer’s Disease Research and Care, Director andInaugural Chair for Ageing and Alzheimer’s Disease at EdithCowan University in Perth, Australia, Dr. Martins is working todevelop an early diagnostic blood test in order to effectively preventand/or treat this devastating degenerative brain disease.

In addition, Dr. Martins and his team are working to substan-tiate their theory that the presence of curcumin in the retina of theeye, when it is bound to the beta-amyloid plaque, may help doctorsdiagnose Alzheimer’s in its earliest stages and perhaps reverse thedisease process with more curcumin. I am very excited about Dr.Martins’ work and look forward to results that will change the faceof Alzheimer’s disease, prevention, diagnosis and treatment in thenot-too-distant future.

Curcumin studies in animal models of Alzheimer’s disease havedemonstrated that it can play a significant role in the destructionof beta-amyloid plaque. It is also a powerful antioxidant, with anORAC value of 1.5 million per 100 grams, as determined by theUnited States Department of Agriculture (USDA). Other studies


have shown that curcumin plays a role in neuronal regeneration.All these properties contribute to its potential utility in addressingthis brain disease.

“I chose BCM-95® Curcumin for my human studies because ithas published human bioavailability data,” says Dr. Martins.“Therefore, I can use a reasonable amount and expect that theserum levels will achieve a therapeutic range for a significant peri-od of time.”

Improve memory in people with Alzheimer’s: This exciting Indianstudy explores multiple ways in which curcumin not only preventsAlzheimer’s and slows the progression of the disease, but actuallyimproves memory in people already diagnosed with the disease.

Chelating heavy metals: The same Indian study says that curcuminhelps eliminate heavy metals from brain cells and shields the cellsfrom heavy metal contamination. These heavy metals have longbeen implicated in Alzheimer’s and dementia.

CONCLUSION

I’m reluctant to use superlatives in a book like this, but I am great-ly excited about the power of curcumin to protect the brain and toprevent, treat and even reverse dementia and Alzheimer’s througha broad network of chemical pathways. Although I would cautionyou that most of these studies are done at the cellular level or onanimals, and human studies are just getting underway, there areample reasons for encouragement.

Although doctors are highly unlikely to recommend curcuminfor the treatment of these brain-related diseases, if I had a loved onesuffering from one of them, I’d be very eager to give highlyabsorbable BCM-95® Curcumin a try.


C H A P T E R 7

Curcumin, Depression andOther Brain Disorders

Curcumin’s value in treating dementia and Alzheimer’s diseaseopens the door to its considerable value in treating and pre-

venting a variety of other malfunctions of the brain and the neuro-transmitter system.

DEPRESSION

Over a lifetime, 16.5% of the U.S. adult population (18.8 millionpeople) suffers from a major depressive disorder and 30% of thosecases are so severe that they impair the ability to work or even tofunction in the world in normal terms.

We know that women are 70% more likely to develop depres-sion, that Caucasians have a 40% higher risk for depression thanAfrican-Americans and that people between the ages of 18 and 29are at much greater risk of major depressive disorders than peopleover 60.

Depression affects children as well. Government statistics show4.7% of 13- to 18-year-olds suffer from severe mood disorders andgirls are nearly twice as vulnerable as boys. The rate of teen depres-sion is increasing by an alarming 23% per year.

We’re not talking about the occasional day or even days of feeling blue. We’re not talking about the normal ups and downsof life, the loss of a relationship, the loss of a job or even the lossof a loved one.

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Depressive disorder is a crushing inability to cope with life andthe world. Yet only about half of its sufferers get treatment and80% of the treatment that conventional medicine offers is com-pletely ineffective.

Standard medical treatment for depression is usually a series ofantidepressant pharmaceuticals with a high risk of serious sideeffects and little or no effect. Research shows that antidepressantswork for only 35 to 45% of the population, and some figures sug-gest the effectiveness rate is as low as 30%. Worse yet, antidepres-sants like Prozac, Paxil and Zoloft have been linked to suicide,violence, psychosis, abnormal bleeding and brain tumors.

What causes depression? Certainly short-term depression canbe the result of life events. Long-term trauma, such as sexual abuseand a family history of depression can also be factors.

Dr. Hyla Cass, a cutting-edge integrative physician with a spe-cialty in psychiatry, believes that the cause of depression is oftenbiochemical, an imbalance in brain chemistry.

The answer, says Dr. Cass in her book Natural Highs: FeelGood All the Time, is in “a variety of nutrients that both makeup and fuel the brain, nervous system and neurotransmitters. So alow mood may have less to do with past trauma or a faulty beliefsystem than with deficient nutrients.”

“Mood-lifting serotonin, motivating noradrenaline and sleep-enhancing tryptophan are the neurotransmitters most often defi-cient in people with depression,” says Dr. Cass.

You guessed it: Here comes the Golden Knight on his chargeragain, offering solutions to brain imbalances that are at the foun-dation of major depression. Not only does curcumin enhance nora-drenaline and tryptophan levels, but it also increases the productionof dopamine, another neurotransmitter that controls emotionalresponse and the ability to experience pleasure and pain.

Numerous studies underscore curcumin’s ability to improve lev-els of neurotransmitters and thereby improve mood.

Many people stumble on curcumin’s antidepressant actionwhen they take it for another condition, most typically to address


joint pain. The action is so subtle that some users have writtenthat they didn’t realize their depression had disappeared until theystopped taking curcumin and the depression returned.

Here are highlights of the research on curcumin and depression:

Increases serotonin and dopamine levels: Several studies supportcurcumin’s ability to boost mood by increasing levels of mood-enhancing neurotransmitters. At least one study adds that curcum-in combined with some antidepressant prescription drugs improvestheir effectiveness.

Acts like pharmaceutical drugs without the risks: Exciting newresearch shows that BCM-95® Curcumin is as effective as the popular antidepressant pharmaceuticals Prozac (fluoxetine) andTofranil (imipramine), without the side effects associated with thepharmaceutical drugs that include weight gain and loss, increaseddepression and increased suicidal tendencies. Another interestingfinding published in 2011 showed that BCM-95® Curcumin didnothing to increase the effectiveness of the two pharmaceuticalantidepressants, but did just as well as each of them on its own.The bottom line: If you suffer from depression, it is worth a try togo with BCM-95® Curcumin, with the permission of your healthcare professional. Please don’t stop taking your antidepressantscold turkey because it can cause some serious side effects like dra-matic moods swings, a worsening of the underlying depression orother condition, extremely vivid dreams, aggression and suicidaltendencies.

Generates new brain cells: Curcumin can actually help in the for-mation of new nerve cells, called neurogenesis, helping create ahealthy balance of the numerous neurotransmitters needed for ahealthy brain, better memory and a positive mood.

Antioxidant and anti-inflammatory mood improvement: Indianresearchers are clearly enthusiastic about curcumin. Several studiesfurther the body of evidence in favor of curcumin’s positive effectson mood.

CURCUMIN, DEPRESSION AND OTHER BRAIN DISORDERS r 37

OTHER BRAIN-PROTECTIVE FUNCTIONSOF CURCUMIN

Curcumin’s ability to relieve depression and dementia are consid-erable, but there’s more in the realm of scientific research on cur-cumin’s brain-protective effects:

Blocks brain tumor formation: Researchers in New York discov-ered that injected curcumin blocks the formation of cancerous braintumors in mice.

Anti-convulsant: An animal study from India found that curcuminsupplements stop epileptic seizures.

Protects brain cells from stroke damage: Oxygen deprivation is themain cause of post-stroke brain damage and disability. A Universi-ty of Missouri animal study showed that injected curcumin givenfor two months after a stroke greatly diminished the death of braincells. Another study showed that after a stroke, curcumin helpedprevent damage to the all-important blood-brain barrier, minimiz-ing the risk of infection and other types of brain damage.

Counters effects of traumatic brain injury: UCLA animal research -ers found that a diet high in curcumin greatly reduced brain dam-age and cognitive impairment after a traumatic brain injury.

Treatment for Parkinson’s disease: Parkinson’s disease is a degen-erative disease of the central nervous system that includes move-ment-related impairment, including shaking, slowness of movementand rigidity of limbs. In its advanced state, Parkinson’s can includedementia and behavioral problems.

Modern medicine treats the symptoms of Parkinson’s, sincethere is no known cure.

Inflammation is certainly a part of Parkinson’s, and we alreadyknow that curcumin is a powerful anti-inflammatory and anti -oxidant. In addition, 2012 research from the Northeast Ohio Med-ical University suggests that curcumin has neuroprotective elementsas well, particularly in containing the protein accumulations like


the plaques and tangles found in Alzheimer’s. Researchers in thatstudy said, “Curcumin possesses therapeutic potential in the ame-lioration of a host of neurodegenerative ailments as evidenced byits antioxidant, anti-inflammatory and anti-protein aggregationeffects.”

Who knows what the future holds, but this research may even-tually show curcumin’s value in treating other neurodegenerativediseases like multiple sclerosis and ALS.

In another study, Indian researchers concluded that curcuminholds therapeutic potential for people with Parkinson’s diseasebecause of its antioxidant properties, especially those that helprebuild glutathione levels in cells, enhancing nutrient metabolismand immune response.

CONCLUSION

If you or a loved one suffer from depression, or other brain disor-ders mentioned in this chapter, run—don’t walk—to your nearesthealth food store and get yourself some BCM-95® Curcumin. Youhave nothing to risk and everything to gain.

Next step: If you are taking prescription antidepressants, sched-ule an appointment with your doctor. Show him or her this bookand ask how to wean yourself from the drugs so you can determineif side-effect free curcumin will work better for you.

CURCUMIN, DEPRESSION AND OTHER BRAIN DISORDERS r 39

C H A P T E R 8

Curcumin andDigestive Disorders

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Time after time, curcumin has proven its value in treating awide variety of digestive disorders, largely because of its anti-

inflammatory effects.Digestive disorders range from mild indigestion to life-control-

ling irritable bowel syndrome to life-threatening diseases like ulcer-ative colitis and colorectal cancer.

Each year, 62 million Americans are diagnosed with some formof digestive disorder.

Irritable bowel syndrome, a complex and unpredictable basketof painful problems ranging from diarrhea to constipation andcramping, bloating and pain, goes largely undiagnosed with an esti-mated 75% of sufferers not getting medical treatment at all.

Colorectal cancer kills about 150,000 people every year, andulcerative colitis and Crohn’s disease make life a living hell for140,000 Americans.

Liver disease is included in this category because of the liver’skey role in the digestive process.

HERE COMES THE GOLDEN KNIGHT AGAIN

Because inflammation is a major factor in all digestive disorders,curcumin is predictably very effective in helping prevent, treat andheal many digestive problems.

Herbalists consider curcumin to be a digestive and a bitter,which means it helps ease digestion and aids liver function.

It also stimulates bile production in the liver and gallbladderand improves the ability to digest fats.

Here’s a listing of various digestive disorders and how curcum-in can help:

Ulcerative colitis: A Japanesestudy, which involved humansubjects, a rarity in curcum-in research to this point, sug-gests curcumin supplementsare a safe way of preventingrecurrences of the diseaseand reducing the side effects,which include severe bleed-ing, ruptured colon, dehy-dration and liver disease inthe small intestine.

Crohn’s disease: Researchersat the MD Anderson CancerCenter in Houston recom-mend we “get back to ourroots” and take advantage ofthe anti-inflammatory effectsof curcumin for many dis-eases, including Crohn’s, an inflammatory disease usually affectingthe large and small intestines. Crohn’s and ulcerative colitis aresometimes called inflammatory bowel disease.

Colon cancer: We’ve already examined curcumin’s anticancer prop-erties in Chapter 3, but it’s worth mentioning it again here. A land-mark study from the American Health Foundation shows thatcurcumin interferes with the process by which malignant colontumors develop, stopping them before they become dangerous.

CURCUMIN AND DIGESTIVE DISORDERS r 41

The human liver (top) and digestive system.

Irritable bowel syndrome: Irritable bowel syndrome is an unpleas-ant cluster of problems that fluctuate between diarrhea and consti-pation with abdominal cramps, bloating and gas in the mix. Astudy from the Medical College of Wisconsin helps us understandbetter the anti-inflammatory capabilities of curcumin, which stopthe growth of additional blood vessels to feed the inflamed area inthe digestive tract. This process, called angiogenesis, is also part ofthe process by which cancerous tumors get their blood supply,enabling them to grow.

Familial adenomatous polyposis: In a study, published in the Jour-nal of Clinical Gastroenterology and Hepatology, five patients withan inherited form of precancerous polyps in the lower bowelknown as familial adenomatous polyposis (FAP) were treated withregular doses of curcumin and quercetin (another powerful anti -oxidant found in onions and garlic) during an average of sixmonths. The average number of polyps dropped 60.4 percent, andthe average size dropped by 50.9 percent.

Liver damage: An interesting Finnish animal study involved feed-ing rats a diet that simulated high alcohol consumption. Animalsgiven curcumin at the same time had none of the signs of liver dam-age normally associated with alcoholism. Researchers theorize thatcurcumin blocks a molecule called NFkB, which is responsible forinflammation and tissue death. Another study showed that animalswith 70% of their livers removed regenerated new liver tissue in aslittle as 24 hours with the help of curcumin.

CONCLUSION

Once again, curcumin proves its considerable value in fightinginflammation with remarkable results in treating, preventing andstopping the progress of a variety of digestive disorders. The resultsin treating and preventing liver disease, a potentially fatal affliction,are even more remarkable.


C H A P T E R 9

Curcumin and OtherDiseases

Looking back at the previous chapters, it seems like there is noth-ing that curcumin can’t prevent or treat. While that’s not exact-

ly true, there are several other diseases for which curcumin is highlyeffective, yet they don’t fall neatly into the categories of the otherchapters. Nevertheless, they are well worth mentioning.

So here’s the “grab bag” of other ways curcumin can be enor-mously helpful in protecting:

Lungs: Existing drugs have not been shown to be effective in thetreatment of lung conditions resulting from occupational and environmental exposures to mineral dusts, airborne pollutants, cigarette smoke, chemotherapy, radiotherapy and other causes ofacute and chronic inflammatory lung disease. Several animal stud-ies show that curcumin minimizes lung injury and fibrosis causedby radiation, chemotherapeutic drugs and toxic substances. Theresearchers also note that studies support the conclusion that curcumin plays a protective role in chronic obstructive pulmonarydisease, acute lung injury, acute respiratory distress syndromeand allergic asthma. A recent animal study from the United ArabEmirates confirms the usefulness of curcumin in protecting againstthe toxic effects of air pollution.

Kidneys: When Indian researchers artificially induced kidney dis-ease in animals, they found that curcumin protected them from

43

the toxic buildup that occurs when kidneys can no longer filter theblood. The study also showed that the antioxidants in curcuminprotected kidneys against injury.

Eyes: Another Indian study showed that the growth of cataracts inanimals with diabetes was significantly slowed when the animalswere given curcumin supplements. Researchers theorize that thissame protection can be extended to human cataracts that occurwhen the lens of the eye becomes cloudy. It is common in olderpeople.

Want more? Here is a handful of other diseases that curcuminmay help treat or prevent:

Obesity: Obesity is such a huge problem that it probably deservesits own chapter or even its own book. Two-thirds of Americans areoverweight, of which one-third are obese. Anything that can helpwith weight control is welcome. Through its anti-inflammatory


Immune system: white blood cells attack viral invaders.

action, several studies show that curcumin can result in betterblood sugar control and, therefore, a small but significant decreasein body weight and fat. Perhaps more important, it also increaseslevels of a protein called adiponectin that are usually low in obesepeople. By raising adiponectin levels, normal weight can return.Curcumin also helps cut off blood supply to excess fat cells, reduc-ing their size and number.

Recent research published in the British Journal of Nutrition inlate 2011 showed that BCM-95® Curcumin reduced liver inflam-mation, neutralizing the risk for a fatty liver associated with obesi-ty. So, not only does curcumin help keep weight and blood sugarunder control, it can reduce the inflammatory marker for poten-tially fatal liver disease and lessens the risk for a wide variety of dis-eases, including diabetes, heart disease and cancer.

Multiple sclerosis: This progressive neurological disease eventuallyleads to complete disability. Researchers theorize that the sameproperties in curcumin that protect brain cells may also be helpfulin protecting the muscle fibers that are affected by multiple sclero-sis (MS). In a Vanderbilt animal study, animals with an MS-like illness showed no signs of the disease after being treated with cur-cumin while those that did not get curcumin became paralyzed.

Immune system: In particular, studies on HIV show that curcuminslows the ability of the virus to duplicate itself and spread, reduc-ing the viral load on people whose immune systems are alreadyseverely compromised. This human study reduced the viral load in57.8% of the participants. In addition, a Kenyan epidemiologicalstudy of people of Indian descent (who eat curry) and those ofAfrican descent (who don’t eat curry) showed that those of Africandescent were far more likely to contract HIV.

CONCLUSION

This chapter demonstrates the scope of the potential for curcuminto create profound biological changes and enormous benefits to

CURCUMIN AND OTHER DISEASES r 45

human health. As mentioned in earlier chapters, there are few human studies. Most of the studies are lab studies on cells or ani-mals, and it is not certain that they can translate to human bene-fits. Yet the promise is so great that it is well worth adding curcumin, the right kind of curcumin, to your daily supplement regimen.


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Ramaswami G, Chair H et al. Curcumin blocks homocysteine-induced endothelial dys-function in porcine coronary arteries. J Vasc Surg. 2004 Dec;40(6): 1216–22.

Shar BH, Nawaz Z. Inhibitory effect of curcumin, a food spice from turmeric, on platelet-activating factor- and arachidonic acid-mediated platelet aggregation through inhibitionof thromboxane formation and Ca2+ signaling. Biochem Pharmacol. 1999 Oct 1;58(7):1167–72.

Li HL, Liu C et al. Curcumin prevents and reverses murine cardiac hypertrophy. J ClinInvest. 2008 Feb 21.

Zhao J, Zhao Y et al. Neuroprotective effect of curcumin on transient focal cerebralischemia in rats. Brain Res. 2008 Sep 10;1229:224–32. Epub 2008 Jul 8.

Chapter 3Aggarwal BB, Kumar A et al. Anticancer potential of curcumin: preclinical and clinicalstudies. Anticancer Res. 2003 Jan–Feb;23(1A):363–398.

Link A, Balaquer F. Cancer chemoprevention by dietary polyphenols: promising role forepigenetics. Biochem Pharmacol. 2010 Dec 15;80(12):1771–92. Epub 2010 Jun 26.

Anand P, Sundaram C. Curcumin and cancer: an “old-age” disease with an “age-old”solution. Cancer Lett. 2008 Aug 18;267(1):133–164. Epub 2008 May 6.

Ireson CR, Jones DJ et al. Metabolism of the cancer chemopreventive agent curcumin inhuman and rat intestine. Cancer Epidemiol Biomarkers Prev. 2002; 11(1):105–111.

Cheng AL, Hsu CH et4 al. Phase I clinical trial of curcumin, a chemopreventive agent, inpatients with high-risk or pre-malignant lesions. Anticancer Res. 2001;21(4B):2895–2900.

Nanji AA, Jokelainen K et al. Curcumin prevents alcohol-induced liver disease in rats byinhibiting the expression of NF-kappa B-dependent genes. Am J Physiol Gastrointest LiverPhysiol. 2003 Feb;284(2):G321–7. Epub 2002 Aug 28.

Chapter 4Chandran B, Goel A. A randomized study to assess the efficacy and safety of curcumin inpatients with active rheumatoid arthritis. Phytother Res. March 9, 2012 doi: 10.1002/ptrr.4639.

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Antony B, Kizhakedath et al. Clinical evaluation of a herbal product (Rhulief™) in themanagement of knee osteoarthritis. Abstract 316. Osteoarthritis Cartilage. 2011; 19(S1):S145-S146

Rao TS, Basu N et al. Anti-inflammatory activity of curcumin analogues. Indian J MedRes. 1982 Apr;75:574–578.

Funk JL, Ovarzo JN et al. Turmeric extracts containing curcuminoids prevent experi-mental rheumatoid arthritis. J Nat Prod. 2006 Mar;69(3):351–355.

Aggarwal BB, Sung B. Pharmacological basis for the role of curcumin in chronic diseases:an age-old spice with modern targets. Trends Pharmacol Sci. 2009; 30:85–94.

Liacini A, Sylvester J et al. Induction of matrix metalloproteinase-13 gene expression byTNF-alpha is mediated by MAP kinases, AP-1, and NF-kappaB transcription factors inarticular chondrocytes. J. Exp Cell Res. 2003 Aug 1;288(1): 208–217.

Chapter 5Fujiwara H, Hosokawa M et al. Curcumin inhibits glucose production in isolated micehepatcytes. Diabetes Res Clin Pract. 2008 May;80(2):185–91. Epub 2008 Jan 24.

Weisberg SP, Leibel R et al. Dietary Curcumin Significantly Improves Obesity-AssociatedInflammation and Diabetes in Mouse Models of Diabesity. Endocrinology. 2008Jul;149(7):3549–58. Epub 2008 Apr 10.

Kulkarni SK, Chopra K. Curcumin the active principle of turmeric (Curcuma longa), ame-liorates diabetic nephropathy in rats. Clin Exp Pharmacol Physiol. 2006 Oct;33(10):940–945.

Chapter 6Depression

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Xu Y, Ku B et al. Curcumin reverses impaired hippocampal neurogenesis and increasesserotonin receptor 1A mRNA and brain-derived neurotrophic factor expression in chron-ically stressed rats. Brain Res. 2007 Aug 8;1162:9–18. Epub 2007 Jun 21.

Lim GP, Chu T et al. The curry spice curcumin reduces oxidative damage and amyloidpathology in an Alzheimer transgenic mouse. J Neurosci. 2001 Nov 1; 21(21):8370–77.

Chapter 7Bundy R, et al. Turmeric extract may improve irritable bowel syndrome symptomologyin otherwise healthy adults: a pilot study. J Altern Complement Med. 2004 Dec;10(6):1015–18.

Kawamori T, et al. Chemopreventive effect of curcumin, a naturally occurring anti-inflam-matory agent, during the promotion/progression stages of colon cancer. Cancer Res.1999;59:597–601.

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Rai D, Yadav D et al. Design and development of curcumin bioconjugates as antiviralagents. Nucleic Acids Symp Ser (Oxf). 2008;(52):599–600.

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Chapter 9Benny M, Antony B. Bioavailability of BioCurcumax™ (BCM-95®). Spice India. Septem-ber, 2006:11–15.

Merina B, Iyer VS, et al. A pilot cross-over study to evaluate human oral bioavailabilityof BCM-95CG (Biocurcumax), a novel bioenhanced preparation of curcumin. Ind J PharmSci. 2008;70(4):445–449.

Poster presentation. Oral Bioavailability of BCM-95® Curcumin in Dogs. 2009 ACVIMForum/Canadian VMA Convention: June 3–6, 2009; Montréal, Québec, Canada.]

Antony B, Merina B et al. A pilot cross-over study to evaluate human oral bioavailabili-ty of BCM-95® CG (Biocurcumax) a novel bioenhanced preparation of curcumin. Ind JPharm Sci. 2008;70(4):445–450.

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REFERENCES r 49

About the Author

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Dr. Jan McBarron received her M.D. from Hahnemann Universityin Philadelphia and was the fourth woman in the country tobecome board certified in bariatric medicine. She is a member ofthe American Medical Association and the American Society ofBariatric Physicians. She volunteered with the 1996 Olympics, hasbeen honored by the Girl Scouts as a “Woman of Achievement”and the Natural Products Association awarded her the “Clinicianof the Year” for 2010.

While practicing bariatric and preventive medicine, Dr. McBar-ron became disenchanted with the mainstream allopathic medicalsystem and its side effects. She subsequently earned a doctorate innaturopathic medicine and is one of the elite few to hold both med-ical and naturopathic degrees. She believes this enables her to seethe complete picture and offer the best in complementary medicine.

Dr. McBarron taught at Columbus State University, writesfor several newspapers and has appeared on numerous radio andtelevision interviews. She is the author of several books includingthe best-selling Flavor Without Fat, Being a Woman Naturally,Hormonal Harmony and The Peachtree Diet.

In addition to her private medical practice, Georgia Bariatricsin Columbus, GA, Dr. McBarron co-hosts the #1 nationally syndi-cated health talk radio show “Duke and The Doctor,” with herhusband, Duke Liberatore. Talkers Magazine has ranked them inthe top 100 most important radio hosts in America. They arebroadcast in over 125 markets nationwide. For a list of their radiostation affiliates visit www.dukeandthedoctor.com.

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