superfood super you by dr josh axe ebook.pdf
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Dr. Josh Axe
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I’m Dr. Josh Axe, and I’m here to help you become a super-you!
Mom’s Victory with Superfoods
Introduction
My mom and dad after she placed 2nd in her 5KDr. Josh Axe, Nashville Triathlon, TN
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4 PLANS FOR FAST RESULTS
THE SUPERFOOD LIST
What are Superfoods?
“Let thy SuperFood be thy SuperHero!”
Dr. Axe, Ryan LochteU.S. Swimming National Championships
1. Weight Loss2. Detox
3. Anti-Aging4. Muscle Building
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(National Center for Health Statistics)
(Center for Disease Control 2009)
AFRICAN MANGO
Journal of Nutrition 2008
Super Weight Loss
If you lose 22 lbs, you decrease your risk of heart attack by 75% and risk of cancer by 50%! (Okinawa Diet 2004, Bradley)
African MangoCoconut
GreenFed DairyCinnamon
Kale
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GREEN-FED DAIRY (CLA)
American Journal of Clinical Nutrition
Journal of Animal Sciences
COCONUT
International Journal of Obesity
Super Weight Loss
GRASS-fed cows only have to eat grass 30% of the year.GREEN-fed cows eat grass, herbs, legumes and other greens 100% of the year.
GRASSfed VS Greenfed
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KALE
British Medical Journal
CINNAMON
(Journal of British Diabetic Association)
Super Weight Loss
“We’re overfed, but undernourished.”
Regulates blood sugar
Lowers A1c levels in Diabetics
Powerful Anti-Oxidant
Protects against free radical damage
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Morning
Mid-morning
Lunch
Afternoon
Pre-Dinner
Dinner
Meal Plan Super Weight Loss
WEIGHT LOSS MEAL PLAN SUPER SIMPLE EXERCISE
Do 20-60 sec. bursts* at 80-100% of your max effortRest for 30 secondsRepeat for 15 min.
Burst Training:
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H2O (WATER)
Super DetoxWaterCultured Dairy
FlaxseedsAlgae
Cultured Whey
Drink low-TDS bottled spring water, taken straight from the ground to the bottle.
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CULTURED DAIRY (AMASAI AND KEFIR)
Super Detox
the majority of Americans today are
probiotic de!cient
The probiotics found in cultured dairy don’t just detox.
Improve digestion
Promote weight loss
Cultured dairy can also help:
Richard MokuaBoost immunity
(British Medical Journal 2001)
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ALGAE
Chemosphere Journal
Blue-green algae
Brown algae
CHIA AND FLAXSEEDS
Super Detox
» High in !ber » Natural laxative » Vitamins A, D, K
» Calcium and Boron » Omega-3’s » Antioxidants
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Morning
Mid-Morning
Lunch
Afternoon
Pre-Dinner
Dinner
CULTURED WHEY
Cultured whey has four main healing properties:
Meal Plan Super Detox
SUPER DETOX MEAL PLAN
*Drink 2/3 your body weight in ounces of water daily.
Spread the health!
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BERRIES
Blueberries
Raspberries
Indian gooseberries,
(Journal of Leukocyte Biology 2004).
Pittsburgh Tribune
Anti-AgingBerries Avacado
Garlic Wild Salmon
Cocoa
“If man made it, don’t eat it”
Jack LaLanne
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GARLIC AVOCADO
Archives of Medical Research
Anti-Aging
Eating healthy fat can actually help you burn fat and lose weight.
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COCOAWILD SALMON
Anti-Aging
Choose a dark chocolate with at least 60% cocoa content
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MORNING
MID-MORNING
LUNCH
AFTERNOON
DINNER
DESSERT
Meal Plan Spread the health!
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GREEN-FED BEEF AND DAIRY
International Journal of Sport Nutrition and Exercise Metabolism
Build Muscle
» High in protein » Loaded with Vitamin B12 » Zinc, selenium, iron and phosphorous
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PASTURED EGGS ALMONDS
Build Muscle
Eggs are one of the few food sources of vitamin D
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TURMERIC BROCCOLI
Build Muscle
» Build muscle » Accelerate healing » Improve blood "ow » Decrease stress » Improve focus » Boost immunity » Reduce in"ammation
Turmeric can help
Spread the health!
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WEIGHT TRAININGMORNING
MID-MORNING
LUNCH
AFTERNOON
POST-WORKOUT
DINNER
Meal Plan
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ARTIFICIAL SWEETENERS AND MSG
PROCESSED GRAINS AND SUGAR
HYDROGENATED OILS
CONVENTIONAL MEAT AND PASTEURIZED DAIRY
Your Enemies
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No Chemicals (pesticides, fungicides, and herbicides) Non GMO No Anti-biotics, Growth Hormones, or Vaccines Green-fed animals Biblical based processing Kind animal treatment Raw or Low temperature production
Eating Beyond Organic
Jordan Rubin, at the Beyond Organic Ranch in Missouri
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Be A Hero
Spread the health!
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Berry Smoothie
Peach Probiotic Smoothie
SuperFood Smoothie
Breakfast
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BreakfastGluten free pancakes
Grainless Granola
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Superhuman Shake
Hummus
Snacks
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SnacksGuacamole
Anti-Oxidant Trail Mix
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LunchSuperfood Salad
Lemon Tahini Dressing
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LunchVegetable Soup
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LunchGreen-Fed Stir-Fry
Chicken Salad Lettuce Wrap
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SidesGarlicky Greens
Mashed Faux-Tatoes
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DinnerGreen-fed Meatballs
Powerburgers
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DinnerSalmon Patties
Gluten Free Chicken Tenders
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DessertDark Chocolate Covered Berries
Avacado Mousse
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DessertCoconut Macaroons
Want more Real, Healthy Recipesjust like these?
Jordan RubinFounder of Beyond Organic
NY TImes bestselling author, !e Maker’s Diet
Limited O!er: $5 o! Enter: SUPERFOOD at checkout
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ADVANCED WORKOUT PLAN
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
3-DAY HOME (30 minute workouts)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Workout PlansSpread the health!
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WANT MORE?
!e Real Food Diet Cookbook By Dr. Josh Axe $24.95 Get it here.
Beyond Organic High-Quality Superfoods Get it here.
Educational DVD’s Taught by Dr. Josh Axe Weight Loss Advanced Nutrition Real Body Revolution Get it here.
Free Health Articles DrAxe.com Sign up for my email newsletter, here.
C O M I N G S O O N
BurstFit DVD Series Lead by Dr. Josh Axe Intense, interval style burst exercises. 6x20 min. Sessions Sign up for a free email o!er, here.