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151 Howe Street, Victoria BC Canada V8V 4K5

Copyright 2010, Adam Hart.

All rights reserved.

Photo credit: all ood photography by Nick Sopczak

www.nicksopczakphotography.com

Without limiting the rights under copyright reserved above, no part

o this publication may be reproduced, stored in or introduced intoa retrieval system, or transmitted, in any orm or by any means

(electronic, mechanical, photocopying, recording or otherwise),

without the prior written permission o the copyright owner.

The author o this book does not dispense medical advice nor

prescribe the use o any technique as orm o treatment or

physical or medical problems without the advice o a physician,

either directly or indirectly. The intent o the author is only to

oer inormation o a general nature to help you in your quest or

physical tness and good mental and spiritual health. In the event

you use any o the inormation in this book or yoursel, which is

your right, the author and the publisher assume no responsibility or

your actions.

For rights information and bulk orders, pleasecontactino@poweroood.com, 1-877-222-2950.

Adam Harts e3 for Life

ISBN 978-1-897435-45-8 (paperback)

For more inormation, we invite you to visit

www.PowerofFood.com

Printed on acid-ree paper.

Agio Publishing House is a socially responsible company,

measuring success on a triple-bottom-line basis.

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thank you

Special thanks to my beautiul wie Suzie or all your love

and o course to my mother, who inspires me daily to live my dreams.

I would also like to thank my Toronto, Golden and Squamish amily

or nurturing me to a lie o abundant health and happiness.

You are all a part o my energy.

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Iwas once very unhealthy. Despite be-

ing pre-diabetic, overweight and su-

ering rom mental illness in the orm o

depression and aniety attacks, I was able

to regain control over my own health once

I discovered the power o ood. It was this

discovery that allowed me to begin living

my lie rom a place o pure happiness. It

was ood that was my entry point to attain-

ing a deeper understanding o my ability to

heal mysel.

I wrote e3 for LIFE to share with youthe 3 elements or attaining abundant

health and happiness with ease FOOD,

THOUGHTS & HABITS. Along the way

to regaining control over my own health I

stumbled upon a success ormula that has

the key eature o requiring no restrictions

to your diet or liestyle in any way, with

proven results. Yes, I had to make very

big sacrices to discover what I am about

to share with you, but you do not have to

make any sacrices to achieve all your de-

sired health goals.

e3 for LIFE takes you on a journey

through each o my 3 elements or attain-

ing abundant health and happiness that

took me over 10 years to discover. Along

the way I will introduce you to a success

system within each o the 3 elements that

is sure to ease you to better health. It all

begins with the FOOD you eat ollowed by

the THOUGHTS you have and concludes

with your HABITS that produce your re-sults. Throughout e3 for LIFE you will

discover tips, secrets, tools and resources

that will ensure your ability to take simple

action steps or quick and lielong results.

Through myPower of Foodevents and

private coaching clients I have had many

requests asking me to share more o my

story. I wrote e3 for LIFE or you. There is

a reason you are here right now and I look

orward to being a part o your success.

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table of Contents

Foreword 1

Part 1 adam Harts story 5

Discovering the Health Within 7

The Early Years 8

University Years 9

Living Unhealthy 10

My Rebirth 13

Humans Doing vs. Human Beings 13

My 5-Year Plan 15

Get Outdoors 16Lie in the Mountains 16

Glimpse into the Future 19

Discovering the Power o Food 20

My Daily Golden Diet 20

Purpose in Lie 21

Passion into Business 23

Why e3 for LIFE 25

2nd Generation Fast Food Eater 25

Not Another Diet! 28

The 3 ElementsFood, Thoughts, Habits 29

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Part 2 Food 33

Why the Big Secret 35

Whole Food Revolution 36

Painting the Picture 37The Big Three Fats, Proteins, Carbohydrates 39

Taste Bud Blues :( 48

Meat & Dairy 51

Success System #1 80/20 Rule 54

The Magic Number 55

3 Steps to reaching 51% 55

Bonus Power o Food Journal 58

Digestive Health 60

DS Function #1 60

DS Function #2 61

Whats in Your Calories? 61

e3 for Life Recipes What You Can Look Forward To 65

BREAKFASTS 67

Jump Start Granola 67

Morning Booster Juice 68Rise & Shine Cereal 68

WHOLE OAT POWER 70

Mooo Over Mooo Milk 71

Banana Fla Jacks 72

FLAx POWER 73

LUNCHES 74

Hungry Hungry Hummus 74

CHICKPEA POWER 75

Veggietastic Quesadilla 76

Gluten Free Brown Rice Wrap 76

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SALADS 77

Amaranth Tabouli 77

AMARANTH POWER 78Corn & Black Bean Salad 79

BLACK BEAN POWER 80

Cucumber & Basil Salad 81

Spring Quinoa Salad 82

Quinoa Greek Salad 83

QUINOA POWER 84

Sundried Tomato & Lentil Salad 85

Creamy Dill Potato Salad 85

Summer Avocado Salad 86

Cranberry Kale Delight 87

SOUPS 89

Avocado & Cilantro Soup 89

Apple & Butternut Squash Soup 89

Heart Healthy Lentil Soup 90

Pick Me Up Raw Soup 90Split Pea Soup 91

Raw Cream o Caulifower Soup 91

GREEN PEA POWER 92

CASHEW POWER 93

Creamy Zucchini & Spinach Soup 94

Red Pepper & Hemp Soup 94

HEMP POWER 95

DRESSINGS, SAUCES & SPREADS 96

Pistachio Mango Salsa 96

PISTACHIO POWER 97

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Go Time Guacamole 98

Outrageous Olive Tapenade 98

Classic Asian Dressing 99

In the Raw Ranch Dip 100Dreamy Avocado Dressing 101

Sweet Sunny Summer Dressing 101

Almond & Hemp Spread 102

ALMOND POWER 103

Super Pesto 104

Heart Warming Thai Dressing 104

Yes, I can still have Gravy 105

Make It Yoursel Mayo 105

Basic Vinaigrette 106

Crushing Cranberry Sauce 106

SNACKS 107

Zucchini Nut Muns 107

Sweet Roasted Pecans 108

PECAN POWER 109

Heavenly Halvah 110SESAME POWER 111

Power Date Bars 112

Magic Macaroons 112

COCONUT POWER 113

High Energy Trail Mi 114

Kale Chips 115

Awesome Dried Mango 115

Yummy Yummy Yam Fries 116

DINNERS 117

Lentil Shepherd Pie 117

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Lentil Power 118

Easy Grain Risotto 119

Ultimate Veggie Burgers 120

Brown Rice Loa 121BROWN RICE POWER 122

Stued Butternut Squash 123

SUNFLOWER POWER 124

Pumpkin Seed Pt in Chard 125

PUMPKIN POWER 126

Coconut Quinoa Curry 127

Brown Rice Tortilla Pizza 128

Sweet Potato & Turnip Mash 128

Mushroom Almond Stung 129

DESSERTS 130

Ultimate Raw Chocolate Mousse 130

Flourless Hemp Peanut Butter Cookies 131

I Cant Believe Its Apple Pie 132

Pecan Chocolate Spice Cookies 133

Chocolate Popcorn 134CORN POWER 135

Thats an Amazing Raw Strawberry Cheesecake 136

Raw Raw Brownies 137

Get Creative 137

Part 3 tHougHts 139

The Power o Your Mind 141

The Failing System 141

We Are All Energy 142

Your Vibrational Bubble 143

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Success System #2 - My First Ten 147

Your 3 Steps to Success 147

Its Time to Begin 148

Eercises orMy First Ten 148You Now Have the Power 161

Part 4 Habits 163

Your Habits Have Power 165

Your Junk Habits 165

Pain vs. Pleasure 167

Success System #3 Break That Habit 169

Your Personal Habit Effect 169

Step 1: Your Personal Habit EffectList 172

Step 2: Daily Worksheet 172

Bringing It All Together 177

Part 5 beyond e3 for LIFE 179

5 Steps to Making Your Results Count 181

e3 or LieReferences 189

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e3 for Life 1

As a practicing physician with a pas-

sionate 20-year interest in both

healing and illness prevention, I consider

mysel ortunate to know Adam Hart, and

to have been eposed along with many o

my patients to his valuable work over the

past several years.

It has nally become clear to most think-

ing persons (and even the undamentally

conservative modern medical proession!)

that diet and liestyle are the undamental

cornerstones o health and that without

thoughtul attention to these basics, our

long-term epectations o a healthy, happy

lie will be built on shaky ground indeed.

Adam Harts booke3 for Life provides a

unique and accessible, non-threatening ap-

proach to diet, health, and weight-loss that

will prove invaluable or almost anyone,

rom dietary neophytes to more sophisti-

cated health-seekers. The secret, I believe,

is in its simplicity and accessibility; as

mentioned, e3 for Life is non-threatening

and non-intimidating, while not in any

way sacricing content nor over-sim-

pliying important issues. Adams git or

communicating his passion and ecitement

or healthy eating (and living!) spill o o

every page, to the readers potentially great

benet!

Ive long been ascinated by the pro-

oundly simple yet oten-overlooked cor-

relation between diet and health, happiness

and longevity. This has led to a airly vo-

foreword

b d. Lwc Kl

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2 Adam Hart

racious perusal o a myriad o diet books,

ads and approaches over the years both

personally and vicariously through ob-

serving the successes (and unortunately

all-too oten the ailures) o my patients to

lose weight and gain health using these ap-

proaches. I (and those patient eperiment-

ers in my medical practice) have studied

and learned rom the likes o: Harvey and

Marilyn Diamond (Fit for Life), Susan

Powter (Stop the Insanity), Barry Sears

(The Zone), Bill Philips ( Body for Life),

Ather Agatston (The South Beach Diet),

Dean Ornish, and more recently luminaries

such as Gabriel Cousens, David Wole, and

many o their contemporaries in the raw

ood community. Each o the aoremen-

tioned approaches seems to have both pro-

ponents and antagonists, and each seems

to have its own unique strengths and weak-

nesses; indeed, at least as compared to the

normal approach to diet in our society,

one could easily argue most o the avail-

able diet books are mostly right. In other

words, almost any thoughtul approach to

eating is somewhat i not vastly bet-

ter than the thoughtless (and oten dead-

ly) diet that most North Americans sadly

consume; vast quantities o empty calorie

oods, requently as beret o nutrients as

they are laden with toins! Truly, the accu-

mulated (and ever-growing) mass o con-

vincing studies clearly linking diet, illness,

and a bewilderingly large array o diseases

should come as no surprise at all.

By the time we reach adulthood, the

vast majority o chemicals in our bodies

have been replaced countless times; each

o our organs and tissues is more-or-less

continuously created anew and always

rom nutrient building blocks derived rom

our ood. We create ourselves daily with

our ood and dietary choices, through what

we decide to put in our mouths. In a decep-

tively simple yet truly proound way, our

ood becomes us and in the end we truly

are what we eat

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e3 for Life 3

Adams approach to diet and liestyle

refects an understanding o this truism.

The inormation that he presents is well-

considered, nutritionally sound, and none-

theless very accessible to those who dont

know what or how to eat! And, his reci-

pes are simple and delicious!

So, Im pleased to welcome you to this

wonderul book, which should you care

to embark upon it has the very real poten-

tial to help you to heal your body and by

etension perhaps your lie!

Dr.LawrenceKlein

Dr. Lawrence Klein is a well-known and

respected physician who has devoted his

life to the health of his community.

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Part 1

adam harts story

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e3 for Life 7

How many o you suer rom the mid-

aternoon crashes or struggle with

your weight? How many o you would

like to wake up each morning ready to at-

tack your day like a lion ull o energy and

strength?

These are the same two questions I

pose to my audience at each Power of Food

event. How is it that something as simple

as eating can cause you so much rus-

tration and stress? Well, the problem liesin nding the right types o ood when it

comes to healthy eating. We all have to eat

to survive. Over the past 50 years many

North Americans have taken the enjoy-

ment o ood to new heights. When we take

a good look at those around us, there is no

surprise that we play witness to a lot o

overworked, overstressed and overweight

riends, amily members, neighbors, co-

workers and children.

We have become a society discon-

nected rom our relationship with ood as

well as to our ability to live rom a place o

purpose and joy. This has let many o us

unconsciously struggling to eel alive and

healthy. I am here to tell you that it doesnt

have to be this way. You have the ability

RIGHT NOW to start looking great and

eeling even better. I know this rst-hand

because not too long ago I was part o this

unhealthy North American trend. What?you are saying to yourselves. The author

o this book was once unhealthy? Naaah, I

dont believe it! Adam, tell us your story!

disCovering the health within

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96 Adam Hart

DRESSINGS, SAUCES & SPREADS

PISTACHIO MANGO SALSA

INGREDIENTS (MAKES 4 CUPS)

1/2 cup pistachios, chopped

1/2 red onion, diced

2 medium tomatoes, diced

1 mango, diced

2 cloves of garlic, minced

1/2 cup of fresh cilantro, chopped1 avocado, cut into small pieces

1 tablespoon lemon juice

1/2 teaspoon Himalayan crystal salt

HOW TO PREPARE

Place all your ingredients into a medium-

size bowl and gently mix together. Be care-ful not to mash up the avocado, they are

delicate. Ready to serve.

RECIPE TIP

Try adding any number of seeds or nuts to

the mix to create a variety of salsas for ev-

ery occasion.

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e3 for Life 97

HOW TO USE

Pistachios are great as a snack. You can

also chop or grind pistachios to create any

number o creative and delicious recipes.

I oten shell my resh pistachios ahead o

time and store them in the ridge so they

are ready to add to recipes right away.

SUGGESTIONS FOR DAILY USE

Breakfast: Why not add some chopped

pistachios into your pancake mix or add a

little to your mufn mix? They are great

just sprinkled in your morning smoothie or

cereal.

Lunch/Snack: Eat them raw. Add chopped

pistachios into your soup or salad. Try

sprinkling ground pistachios on top o your

sandwich. Add them to whatever you like

to eat and eel a healthy boost in energy.

Dinner: Add chopped pistachios to any

meal and enhance the avor and nutritional

power o every bite.

HOW TO STORE

Due to the high content o essential atty

acids contained in pistachios, it is impor-

tant to store them in your ridge or reezer.

SHELF LIFE

Fridge or up to 3 months; reezer or 6

months.

Super Food

Pistachio Power

Pistachios are a versatile and tasty nut. Not only do they provide a healthy dose o es-

sential atty acid, they also contain an ideal supply o iron and are known to help lower

cholesterol that is i you get them resh, beore they are roasted or salted. Pistachios are

also a great source o protein and fber. With this nut so high in vital nutrients, it should be

a part o your daily diet.

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112 Adam Hart

POWER DATE BARS

INGREDIENTS (MAKES 10 BARS)

1/4 cup flax seeds, ground1/4 cup sesame, ground

1/4 cup sunflower, ground

1/4 cup hemp seeds

1/4 cup shredded coconut

2 cups pitted dates, chopped

2 tablespoons water

HOW TO PREPARE

Place dates into a food processor with wa-

ter and blend. Add all the other ingredients

and blend together. Cover a square bak-

ing dish with wax or parchment paper and

place mixture evenly about 1 inch thick to

be cut into bars when done. Refrigerate

overnight. Cut into bar serving sizes and

freeze to be eaten when desired.

SPECIAL WEBSITE FEATURE

Visit www.PowerofFood.com and sign up

for my monthly Ezine to instantly receive

a video on how to prepare my amazing en-

ergy bars.

RECIPE TIP

Try making these bars with other dried fruit

such as raisins, apricots or cranberries.

MAGIC MACAROONS

INGREDIENTS (MAKES 14 MACAROONS)

3 cups unsulphured coconut1/2 cup raw cane sugar

4 organic egg whites

1/4 teaspoon Himalayan crystal salt

1/2 teaspoon pure vanilla extract

1/2 teaspoon cinnamon

HOW TO PREPARE

In a large mixing bowl mix until com-

bined the coconut, raw cane sugar, salt,

egg whites, cinnamon, and vanilla extract.

Pack mix into small teaspoon-size balls

and place them on a baking sheet. Bake

at 350F for 15 minutes or until golden

brown. So easy!

RECIPE TIP

Try adding 1/3 cup cocoa powder to make

chocolate macaroons.

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e3 for Life 113

Super Food

Coconut Power

Though its name suggests that it is a

nut, Ive always regarded coconut

as a ruit, but it is actually a seed. When

the coconut is young, it has properties like

ruit, and as it matures, it becomes nuttier.

Coconut contains fber, iron and protein

and is one o the only sources o saturated

at that is healthy or you to consume.

HOW TO USE

Coconut is great raw. Use coconut shred-

ded; the oil o the coconut is a great addi-

tion to any raw or low heat recipe as coco-

nut meal; and the milk o the coconut such

as what is ound in curry or Thai dishes.

SUGGESTIONS FOR DAILY USE

Breakfast: Sprinkle 2 tablespoons o

shredded, unsulphured coconut into your

cereal, smoothie or baked goods such as

mufns or breads.Lunch/Snack: Try a little coconut oil in

your salad dressing or soups.

Dinner: Coconut milk is ideal in many

recipes such as Thai curries and coconut

soups or added to a dip.

HOW TO STORE

Store your dried coconut in a cool, dry

place.

SHELF LIFE

I you buy your shredded coconut resh,

it will last or several months in the cup-

board. You can also reeze it to extend the

shel lie to 6 months.

Power Date Bars Pa

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e3 for Life 191

I invite you to visit

www.PowerofFood.com

for more amazing recipes,

videos and support through

my Power of FoodNutrition

Coaching Programs.

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Nutrition and lifestyle coach Adam Harts e3 for LIFEexpla

the 3 elements for attaining abundant health and happin

with ease FOOD, THOUGHTS & HABITS. Adam beg

his story by revealing how he was once very unhealt

Despite being pre-diabetic, overweight and suffering fr

mental illness in the form of depression and anxiety attac

Adam was able to gain control over his own health thro

understanding the power of food.

Along the way, Adam discovered a 3-part formula t

has the key feature of requiringno restrictions to your die

lifestyle in any way, with proven results. You do not have

make any sacrifi ces to achieve all your desired health go

e3 for LIFEshows you how to do this with ease.

e3 for LIFEbegins with the FOOD you eat, followed

the THOUGHTS you have, and concludes with your HAB

that produce your results. The minute you pick up e3

LIFE, you will discover tips, secrets, tools and resources t

will ensure your ability to experience the result you des

within a matter of days!

Includes over 60 recipes to get you started right aw

ADAM HART is a nutrition expert, whole oche, proessional speaker, coach and author. He

been a nutritional researcher or over 10 years, study

the ideal oods or attaining abundant health

happiness. In 2003 Adam ounded Power of Foo

nutrition and liestyle company committed to educa

organizations and individuals on the benefts o ea

a plant-based diet. He currently lives in Squam

British Columbia, Canada.

I struggled or many years with my heato lose over 40 pounds, reverse my pre-diabetic state and eli

nate my daily depression. I am here to tell you that you can s

living your lie with abundant HEALTH and HAPPINESS w

ease. e3 for LIFE makes it simple or you to overcome your li

biggest challenges without any restrictions. Once you pick

e3 for LIFE, you will have the power to achieve all your dreams.

I feel fantastic!e3 for LIFE

provided the 3 key systems

that made it simple for me to

experience what it truly feels

like to be healthy and happy.

Thank you so much for sharing

your story, Adam. I will be

sharinge3 for LIFE with all my

friends and family.

Jack Godin

e3 for LIFE supplied me with

the initial kick start I so badly

needed and guided me every

step of the way. This book is

essential for anyone wanting to

get more out of life.

Janice Murkowski

I was amazed at how quickly I

began to experience my results.I always thought it would take

weeks, but within dayse3 for

LIFE had me more energized

and confident.

Lisa Fairmont

e3 for LIFE has been the best

thing for me and my family. We

are now able to experience daily

success towards our health that

I never dreamed possible. Notonly is it simple to read, but you

feel as if you are guided every

step of the way.

Jenny Holstad

WOW, this book is impressive.

You have really over delivered.

I cant wait for your second

book.

Peter Crescent

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