five
staple foods for the thrive diet
The Thrive Diet is composed of a number of staples. These are reflected in the Thrive Diet pyramid, on page 40. Although some of the foods central to the Thrive Diet 12-Week Meal Plan are not common in a typical North American diet, most can be found in grocery stores, with the exception of the next-level foods discussed at the end of the chapter. Bigger, more progressive supermarkets may carry them, and health foods stores will almost certainly stock them.
vegetables
leafy greens
Dark green leafy vegetables are a rich source of chlorophyll, important in offsetting stress by alkalizing the body. Chlorophyll also cleanses and oxygenates the blood, making it an essential “modern world” food and a true performance enhancer. Having more oxygen available in the blood translates to better endurance and an overall reduction in fatigue. In their raw state, chlorophyll-containing plants possess an abundance of live enzymes that promote the quick rejuvenation of our cells. The consumption of chlorophyll-rich, leafy green vegetables combined with moderate exercise is the best way to create a biologically younger body.
All leafy greens are healthy; here are some of the more readily available ones:
Beet greens
Butter lettuce
Collards
Dandelion greens
Dinosaur kale
Mustard greens
Red leaf lettuce
Romaine lettuce
Spinach
Swiss chard
dinosaur kale
A large coarse leaf with a blue-green tint, dinosaur kale is a member of the broccoli family. It is rich in vitamin K, folic acid, iron, and calcium. Packed with chlorophyll, raw dinosaur kale is highly alkalineforming. Dinosaur kale is less bitter than regular kale, and its bigger leaves can more easily be used for wraps. Rubbing sea salt and lemon juice on the kale will soften it, making it more lettuce-like.
fibrous vegetables
Fibrous vegetables are the base of the Thrive Diet pyramid, and the base of a nutrient-dense diet. They include:
Asparagus
Beets
Bok choy
Carrots
Celery
Cucumbers
Daikon
Green beans
Green peas
Onions
Sugar snap peas
Watercress
Zucchini
Starchy vegetables are an important part of the Thrive Diet; however, only small amounts are needed. They are at the top of the Thrive Diet pyramid and include:
New potatoes
Parsnips
Pumpkin
Squash
Sweet potatoes
Turnips
Yams
sea vegetables
Sea vegetables, often referred to as seaweed and less commonly as wild ocean plants, have been a staple of many coastal civilizations for thousands of years. Most notably, Asian cultures have long since embraced sea vegetables as an important part of their diet.
Sea vegetables are among the most nutritionally dense foods in the world. Containing about 10 times the calcium of cow’s milk and several times more iron than red meat, sea vegetables are easily digestible, chlorophyll-rich, and alkaline-forming. Packed with minerals, sea vegetables are the richest source of naturally occurring electrolytes known. Electrolytes allow our cells to stay hydrated longer, thereby improving endurance—of particular significance for active people—so it’s important that we get an adequate amount from our diet.
Dulse, nori, and kelp are the most popular sea vegetables in North America. Dulse provides the perfect mineral balance in a natural form and so is a superior source of the minerals and trace elements we need daily for optimal health.
Other, less common, sea vegetables are agar, arame, kombu, and wakame.
Legumes are plants that have pods containing small seeds. Lentils, peas, and beans are all in the legume family. Lentils and split peas are among the most commonly used legumes in Thrive Diet recipes for the simple reason that they don’t need to be soaked before cooking.
Legumes in general have an excellent nutritional profile. High in protein, fiber, and many vitamins and minerals, a variety of legumes are part of my regular diet. Peas, and in particular yellow peas, have an exceptional amino acid profile. Also rich in B vitamins (in part responsible for converting food into energy) and potassium (an electrolyte needed for smooth muscle contractions), yellow peas are an excellent addition to an active person’s diet. Because of peas’ superior amino acid profile, manufacturers are now producing pea protein concentrates and isolates. This high-quality vegetarian protein is a good option for people with soy allergies.
Although some people avoid legumes because of their gasproducing reputation, legumes are no more a culprit than many other foods as long as they are prepared properly. After soaking beans and shelled peas in preparation for cooking, be sure to rinse them in fresh water. Rinse them again in fresh water after cooking. The water they soak and cook in will absorb some of the indigestible sugars that cause gas; rinsing it off will help improve their digestibility and minimize their gas production. Another way to improve the legumes’ digestibility is to add seaweed to the pot when cooking them, to release the gas. A short strip of seaweed is enough for a mediumsized pot. As with all fiber-rich foods, legumes should be introduced slowly into the diet to allow time for the digestive system to adapt. Gradually increasing the amount of legumes you eat each day will ensure a smooth transition to a healthier diet.
Raw legumes are ideal for sprouting. Sprouting improves both legumes’ nutritional value and digestibility—enough so that they may be eaten raw. As well, sprouting allows the digestive enzymes to remain intact, eliminating gas production altogether.
These are the legumes I recommend for their nutritional value and taste:
Beans
Adzuki
Black
Chickpeas
Fava
Kidney
Navy
Pinto
Lentils
Brown
Green
Red
Peas
Black-eyed
Green, split
Yellow, split
seeds
flaxseed
Of all the plants in the plant kingdom, flaxseed has the highest level of omega-3, an essential fatty acid. Omega-3 and omega-6 are considered essential because the body cannot produce them. Omega-6 is relatively easy to obtain in a healthy diet; it is prevalent in many nuts, seeds, and vegetable oils. In contrast, omega-3 is relatively rare in the plant kingdom, although hemp and walnuts contain some. Flaxseed, however, is the most abundant source of omega-3 (57 percent of their total fat), making it a vital addition to the vegetarian or vegan diet.
Omega-3 is very important to athletes. Aside from its ability to help reduce inflammation caused by movement, omega-3 plays an integral part in the metabolism of fat. A diet with a daily dose of 10 grams (about 1 tablespoon) of ground whole flaxseeds will allow the body to more efficiently burn body fat as fuel. This is beneficial to anyone wanting to shed body fat, but it is of major importance to athletes who need to spare muscle glycogen. As the body becomes proficient at burning fat as fuel (by training and proper diet), endurance dramatically improves.
To understand the significance of omega-3 to exercise, let’s compare two athletes, both at an equal level of fitness. One relies purely on his body’s ability to burn carbohydrates, while the other has fueled his body with high-quality fats as well. The athlete who feeds his muscles only carbohydrate can store only enough muscle glycogen for about a 90-minute workout. After that, he needs to ingest more or his performance will decline. On the other hand, the athlete who has incorporated omega-3 and omega-6 into his diet (and trained properly) will be able to draw from fat reserves. This means the athlete has a dual fuel source, lengthening the time it takes for muscle glycogen to be depleted while improving endurance—not to mention creating a leaner body.
Flaxseeds are high in potassium, an integral electrolyte for active people, because it is in part responsible for smooth muscle contractions. The body loses potassium when it sweats, so this mineral must be replaced regularly to keep the body’s levels adequately stocked. Potassium also regulates fluid balance, helping the body keep hydrated.
Flaxseed contains both soluble and insoluble fiber. Soluble fiber slows the release of carbohydrates into the bloodstream, helping control insulin levels and prolong energy. Soluble fiber, when consumed, gives the body a sense of fullness, signaling its hunger mechanism to shut off. For this reason, people who are trying to lose weight should increase their consumption of soluble fiber. Insoluble fiber is important in terms of digestive system health. Insoluble fiber plays a cleansing role by insuring toxins don’t build up and spread to the bloodstream.
Like hemp, flaxseed has anti-inflammatory properties, welcome in any active person’s life. Also a whole food, and a complete protein with all essential amino acids, flaxseed retains its enzymes, allowing the body to absorb it easily and then utilize it to improve immune function.
When buying flaxseed, be sure to choose whole flaxseed rather than flaxseed meal. Whole flaxseeds contain all their health-promoting oils, nutrients, enzymes, vitamins, and minerals. Flaxseed meal is what is left over after the oils have been extracted from the whole flaxseed. Flaxseed meal is mostly fiber and is commonly used as filler in baked goods or low-end meal replacements. I suggest buying whole flaxseeds, grinding them in a coffee grinder, and storing them in an air-tight container in the refrigerator. Ground, they will keep for up to three months.
Because flaxseeds are small with hard shells, they will pass through the system undigested if consumed whole. Grinding them exposes their oils and nutritional value so they can be efficiently utilized by the body.
hemp
Hemp foods have been gaining popularity over the past few years, and for good reason. Hemp has many qualities that set it apart from other foods. It is a nutrient-rich whole food in its natural state: There’s no need to create isolates or extracts from it. As you read in Chapter 2, hemp in its whole-food state is more alkaline than most proteins, with a higher pH, which is of the utmost importance in keeping the body in an alkaline state.
Hemp’s protein is complete, containing all 10 essential amino acids, making it superior to other sources of protein. Essential amino acids are ones that must be obtained through diet, as the body doesn’t produce them. Hemp’s full spectrum of essential amino acids offers a clear benefit to any active individual. Its amino acid profile helps boost the body’s immune system and hasten recovery. Hemp foods also have anti-inflammatory properties, key for speeding the repair of soft-tissue damage caused by physical activity. Edestin, an amino acid present only in hemp, is considered an integral part of DNA. It makes hemp the plant source closest to our own amino acid profile.
I find the digestibility of hemp protein to be superior to all other proteins I’ve tried. Since hemp protein is raw, its naturally occurring digestive enzymes remain intact, allowing the body to utilize it with the greatest of ease, reducing digestive strain. Because of its easy digestibility and absorption, hemp protein is a good replacement for other proteins, and, in fact, you will need to consume less protein if you choose a high-quality protein like hemp: Quality, not quantity, is paramount.
A high-quality complete protein such as hemp is instrumental not only in muscle and tissue regeneration but also fat metabolism. Protein, once ingested, instigates the release of a hormone that enables the body to more easily utilize its fat reserves, which in turn will improve endurance and facilitate loss of body fat. Because hemp foods are raw, they maintain their naturally high level of vitamins, minerals, high-quality balanced fats, antioxidants, fiber, and the very alkaline chlorophyll.
Freshness is particularly important when selecting hemp foods, including hemp oil, hemp seed, and hemp protein powder. A deep green color, pleasant smell, and sweet, nutty taste are indications of a recent harvest. As with any crop, be sure to choose hemp that has been grown without the use of herbicides and pesticides.
pumpkin seeds
Pumpkin seeds are rich in iron, a nutrient some people have trouble getting enough of, especially if they don’t eat red meat. Anemia, a shortage of red blood cells in the body, is commonly caused by low dietary iron or by strenuous exercise. Iron is lost as a result of compression hemolysis (crushed blood cells due to intense muscle contractions). The more active the person, the more dietary iron she needs. Constant impact activity, such as running, reduces iron levels more dramatically than other types of exercise because of the more strenuous hemolysis. With each foot strike, a small amount of blood is released from the damaged capillaries. In time, this will lead to anemia if the runner doesn’t pay close attention to her diet. Iron is also lost through sweat.
I always keep raw pumpkin seeds on hand, sprinkling them on many of my meals.
sesame seeds
Sesame seeds are an excellent, easily absorbable source of calcium. Calcium is in part responsible for muscle contractions—of particular concern to athletes. They will need to ensure that they maintain correct levels of calcium in the body. Calcium plays another important role in the formation and maintenance of bones and teeth. Athletes and people living in a warm climate will need extra amounts of dietary calcium since it is excreted in sweat.
I use a coffee grinder to grind sesame seeds into a flour, then store it in the refrigerator, for up to three months. I sprinkle the flour on salads, cereal, pasta, and soups. Several of the Thrive Diet recipes call for sesame seed flour, to increase calcium content. When baking (whether a Thrive Diet pizza crust, for example, or a non–Thrive Diet recipe), try substituting sesame seed flour for up to one-quarter of the amount of regular, glutinous flour called for in the recipe. If the recipe calls for non-glutinous flour, the whole amount can be replaced with sesame seed flour. Since sesame seed flour is slightly more bitter than most flours, you may want to experiment, gradually increasing the amount each time.
Made up of about 22 percent protein, sunflower seeds offer a good amount of dietary substance. Rich in trace minerals and several vitamins important for good health, sunflower seeds are a food worthy of regular consumption. Sunflower seeds are quite high in vitamin E and are antioxidant-rich.
pseudograins
As I noted earlier, pseudograins are actually seeds, though they are commonly referred to as grains. Pseudograins don’t contain gluten, which makes them easily digestible, alkaline-forming, and suitable for celiacs, who are gluten-intolerant.
amaranth
With its nutty flavor and packed with nutrition, amaranth is one of my favorites pseudograins. Amaranth is quite high in calcium, iron, potassium, phosphorus, and vitamins A and C. Composed of about 17 percent protein, amaranth is particularly rich in lysine, an elusive essential amino acid. Lysine is important for the absorption of calcium from the digestive tract, but it can be difficult to find in plant-based foods, which qualifies amaranth as a worthy addition to a diet for optimum nutrition. In addition, ounce for ounce, amaranth has twice the calcium of cow’s milk.
Amaranth consists of about 8 percent fatty acids, found mostly in its germ. Within those fats is a valuable form of vitamin E known as tocotrienol, a powerful antioxidant. With about a 90 percent digestion rate, amaranth is easy on the digestive system and as such is considered a high net-gain food.
With about three times the fiber of wheat flour and almost five times the iron, amaranth flour is a good addition to recipes for baked foods—its inclusion is an easy way to boost nutritional value. But because of its strong, sweet flavor, it is best used as a secondary flour, combined with a primary flours such as spelt or kamut. Amaranth flour also has a gummy texture. Combining it with fluffier grain or seed flours, such as spelt or buckwheat, is a good way to offset this.
Preparation: Cook like rice, at a 1:3 amaranth-to-water ratio, for about 25 minutes. It can also be sprouted (see page 202) or popped (see page 209).
buckwheat
Despite its name, buckwheat is not wheat, nor is it even in the wheat family. Perhaps somewhat surprisingly, buckwheat is related to rhubarb. Containing eight essential amino acids, including high amounts of the often elusive tryptophan, buckwheat is considered a good-quality source of protein. Since tryptophan is a precursor for serotonin (serotonin is formed from tryptophan), having an adequate amount of tryptophan in your diet is important to help enhance your mood and mental clarity. Buckwheat is very high in manganese and quite high in vitamins B and E; it also provides calcium.
When buying, be sure to select the unroasted form. Roasted buckwheat, also known as kasha, is a traditional East European staple. Roasted buckwheat cannot be sprouted and is less versatile in recipes. Because of its mild flavor, buckwheat is easily overwhelmed by the foods it accompanies. Buckwheat flour nicely complements quinoa flour in particular when the two are combined.
Preparation: Cook like rice, at a 1:3 buckwheat-to-water ratio, for about 20 minutes. It can also be sprouted (see page 202).
quinoa
With a light, fluffy texture and mild earthy taste, quinoa balances the texture of other, heavier grains when combined with them.
Nutritionally similar to amaranth, quinoa consists of about 20 percent protein; it is high in lysine and is a good source of iron and potassium. High levels of B vitamins, in part responsible for the conversion of carbohydrate into energy, are also found in quinoa.
Preparation: The preparation of quinoa is particularly important since it is naturally coated in a bitter resin called saponi. Thought to have evolved naturally to deter birds and insects from eating the seed, saponi must be removed by thorough rinsing to make quinoa palatable. Most of the saponi will have been removed before the quinoa is shipped to the store, but there will likely be a powdery residue.
Cook like rice, at a 1:2 quinoa-to-water ratio, for about 20 minutes. It can also be sprouted (see page 202).
wild rice
Wild rice is an aquatic grass seed, rather than a true rice. High in B vitamins and the amino acid lysine, wild rice is much more nutritious than traditional grains. Native to the northern regions of the Canadian Prairie provinces, wild rice is seldom treated with pesticides since it thrives without. (It is also grown as a domesticated crop in Minnesota and California.) Wild rice has a distinct, full-bodied flavor and slightly chewy texture that complements many meals.
Preparation: Cook like rice, at a 1:2 wild rice–to–water ratio, for about 30 minutes. It can also be sprouted (see page 202) or popped like amaranth (see page 209).
Fruits that are part of the Thrive Diet include:
Apples
Apricots
Bananas
Berries (blackberries, blueberries, cranberries, raspberries, strawberries)
Cherries
Dates
Dragon fruit
Figs
Grapefruit
Grapes
Kiwis
Mangos
Melons (cantaloupe, honeydew, watermelon)
Nectarines
Oranges
Papayas
Peaches
Pears
Pineapples
Plums
Pomegranates
dates
High in glucose, a carbohydrate, dates are sometimes referred to as “Nature’s fuel.” Upon consumption, glucose is rapidly converted to glycogen in the liver. Maintaining an adequate glycogen supply in both the muscles and the liver is imperative for sustained energy. For this reason, dates are best consumed shortly before, during, or immediately after exercise. Other foods, including chlorophyll-rich ones, convert to glycogen as well, but not as quickly as glucose. The easily digestible, alkaline-forming date is the ideal snack to fuel activity.
I try to use fresh Medjool dates in my recipes because of their relatively large size and small pit. They are available in most supermarkets. However, any date can be used, and more and more stores are stocking fresh or moist dates in sealed containers. If you are using dried dates, you will need to soak them first for about four hours, to soften them. After soaking, they can be stored in the refrigerator for up to one week.
Oils come in a wide assortment, each with a distinct taste and unique nutritional value. The key to keeping the flavors in your meals ever changing and your diet’s nutrient value diverse is using various oils.
In the right amount, high-quality, cold-pressed, unrefined oils are among the healthiest of substances. My favorites are hemp, pumpkin, flaxseed, and, for cooking, coconut. Most oils contain the same nutrients as the plant seed they are from, just highly concentrated.
Not all oils are equal. Low-quality manufactured oil is one of the most damaging foods that can be consumed, eclipsing even refined carbohydrate. Many cheaper store-bought baked or fried products, such as muffins, chips, and cakes, contain trans fat, a near poisonous substance unusable by the body. Trans fat, also known as trans-fatty acid, is added to many mass-produced commercial products to extend their shelf life, improve moisture content, and enhance flavor.
As for the oils used in the Thrive Diet recipes, it’s important to know which can be heated safely and which are best consumed raw. I never fry with hemp, flaxseed, or pumpkin seed oil because of their low burning point—the temperature point at which oil becomes molecularly damaged. Exceeding the burning point can convert healthy oils into trans-fatty acids. When baking with ingredients that contain fatty acids, such as flaxseed and other milled seeds, it is important that the temperature not exceed 350°F. I rarely bake anything at temperatures above 300°F, to ensure the fatty acids retain their nutritional value. For stir-frying, when the temperature is likely to exceed 350°F, I use only coconut oil.
Coconut oil is produced by pressing the meat of the coconut to remove the fiber. This is the only fat I use for frying. Sometimes called coconut butter since it’s solid at a temperature below about 80°F, coconut oil can be heated to a high temperature without converting to a trans fat. Surprisingly, coconut oil does not have a strong coconut taste, and it has almost no smell. When used in cooking, any remaining hint of the coconut taste leaves, making it a versatile oil.
Coconut oil is rich in medium-chain triglycerides, or MCTs. MCTs are unique in that they are a form of saturated fat, yet have several health benefits. The body utilizes them differently from fat that does not contain MCTs. Their digestion is near effortless and, unlike fat that does not contain MCTs (which gets stored in the cells), MCTs are utilized in the liver. Within moments of MCTs being consumed, they are converted by the liver to energy.
Coconut oil and dates are the base ingredients for my Direct Fuel Bites (see page 125), which I eat during an intense workout or race. Also, because of their “direct burn” properties, MCTs are much easier on the pancreas, liver, and digestive system than are fats that do not contain MCTs. MCT-rich coconut oil is becoming the fat of choice for those intent on achieving or maintaining a lean frame.
extra-virgin olive oil
“Extra-virgin” means that the oil is from the first pressing of the olive. The subsequent pressing is referred to as virgin, the one following that produces regular olive oil. With a light taste and color, extra-virgin olive oil is a healthy addition to sauces, dips, and dressings. Although extra-virgin olive oil is a healthy oil, it delivers only minimal amounts of omega-3.
As you would expect, flaxseed oil is obtained by pressing flaxseed. Milder in taste than hemp and pumpkin seed oils, flaxseed oil contains the highest amount of omega-3 in comparison to omega-6, at a 5:1 ratio.
hemp oil
Obtained by pressing hemp seed, hemp oil is one of the healthiest oils available. Dark green with a smooth creamy texture and mild nutty flavor, hemp oil is an excellent base for salad dressings. Hemp oil is unique in that it has the ideal ratio of omega-6 and omega-3 fatty acids.
pumpkin seed oil
Pumpkin seed oil is a deep green color with a hint of dark red. With a distinct, robust flavor, pumpkin seed oil is packed with essential fatty acids and has been linked to improved prostate health.
nuts
almonds
The almond is one of the most popular nuts in North America. Almonds are resistant to mold without being roasted, making them a perfect nut to soak and eat raw. Particularly high in vitamin B2, fiber, and antioxidants, almonds have one of the highest nutrient levels of all nuts. That combined with their high level of digestibility, especially when soaked, makes them a worthy addition to your diet. Although almonds don’t need to be soaked, soaking makes them more nutritious—in this pre-sprouting state, their vitamin levels increase and the enzyme inhibitors are removed, making them even more efficiently digested. Nuts can be soaked in batches and kept for up to a week in the refrigerator (see page 202).
macadamia nuts
Macadamia nuts contain omega-7 and omega-9 fatty acids. While these are nonessential fatty acids, meaning the body produces them, their inclusion in the diet has been linked to positive health benefits. Blending soaked macadamia nuts results in a creamy spread that makes for a healthy alternative to butter or margarine. Although soaked macadamia nuts are recommended for any of my recipes calling for macadamia nuts, they don’t need to be soaked if you’re short of time or unprepared.
walnuts
Walnuts are rich in B vitamins and possess a unique amino acid profile. Also rich in potassium and magnesium, walnuts can help maintain adequate electrolyte levels in the body, prolonging hydration. As with almonds and macadamia nuts, soaking improves their nutrition and digestibility. Walnuts complement many meals and snacks.
other thrive diet nuts
The nuts listed below all offer high levels of nutrition in a compact form. These nuts can be substituted in recipes for the more common nuts such as almonds and macadamia. Because of their diversity, incorporating them into your diet will ensure a greater variety of taste and nutrition. However, these nuts may not be readily available in grocery stores.
Brazil nuts
Cashews
Filberts
Hazelnuts
Pecans
Pine nuts
Pistachios
Hazelnut trees grow wild in Europe and Asia. A staple in early humans’ diet, hazelnuts have been eaten for thousands of years. Filberts are a variety of hazelnut that are cultivated, and are often produced larger than wild hazelnuts to increase crop yield. Wild hazelnuts and filberts are nutritionally similar; both are excellent sources of the minerals manganese, selenium, and zinc.
grains
brown rice
A staple of many countries, rice is one of the most consumed foods in the world by volume. Since brown rice has been unaltered over the years, the possibility of it causing an allergic reaction is low. Brown rice has a mild, nutty flavor.
The processing of brown rice is far less extensive than that of white rice, making it nutritionally superior to its white counterpart. Since only its outermost layer, the hull, is removed, brown rice retains its nutritional value. Brown rice is very high in manganese and contains large amounts of selenium and magnesium. It is a good source of B vitamins as well.
Purple sticky rice, or Thai black rice, is a nice alternative to standard brown rice. It can be substituted for brown rice at a 1:1 ratio.
To add extra flavor and nutrition to rice when cooking, add 1 teaspoon of rooibos leaves for each cup of uncooked rice.
Preparation: Cook at a 1:2 rice-to-water ratio. Put rice and water in a pot. Cover and bring to a boil. Once boiling, reduce heat to a simmer; simmer for 45 minutes. Remove from the stove and stir. Let cool.
millet
Millet is one of the most easily digested grains. It is gluten-free and its digestion creates a slight alkalizing effect in the body. Probably also the most versatile grain, millet can be either creamy or fluffy, depending on how long it’s cooked.
High in B vitamins, magnesium, and the essential amino acid tryptophan, millet is nutritionally dense and complements many meals. Millet flour, with its mild, easily influenced flavor, adds nutritional variety to recipes.
Preparation: Cook like rice, at a 1:3 millet-to-water ratio, for about 35 minutes. It can also be sprouted.
spelt
Referred to as an ancient grain, meaning that it has not been altered over time by either primitive crossing techniques or modern genetic modification, spelt has a long history. Spelt is rich in energy-producing B vitamins and has 30 percent more protein than standard whole wheat. Spelt does contain gluten but in considerably smaller quantities than whole wheat. Because of its gluten content, spelt flour can be used to bind other grain and seed flours in baking. For this reason, and because spelt takes longer than most grains to prepare, spelt flour is the most useful form of this grain. Spelt has a mild, slightly nutty flavor.
Preparation: Soak spelt overnight, then cook like rice, in a 1:3 speltto-water ratio, for about 1 hour. It can also be sprouted.
Teff is a mineral-rich grain. Along with its large amounts of calcium, magnesium, boron, copper, phosphorus, and zinc, teff has about twice as much iron as whole wheat. This tiny grain becomes creamy when cooked; reduce cooking time for a slightly crunchy texture. Teff has a slight molasses taste, adding flavor when combined with other grain and seed flours.
Preparation: Cook like rice, at a 1:4 teff-to-water ratio, for about 15 minutes. It can also be sprouted.
next-level foods
Next-level foods are foods that offer a host of benefits above and beyond those in a standard healthy diet. They provide more nutritionally than simply their food value: Because they are easy to digest and have a neutral or high pH, they can help reduce inflammation, boost the immune system, and speed recovery. They are packed with vitamins, minerals, and other health-promoting properties. However, because they are less common foods, you may have difficulty finding them in all stores; health food stores and larger supermarkets will carry them, and they may be fairly expensive. While next-level foods are not necessary to consume as part of the Thrive Diet, they are a good addition to any eating plan, especially when you are feeling rundown. By following the Thrive Diet 12-Week Meal Plan, you will reap the benefits of healthy eating; these foods simply offer additional support.
chlorella
One of the finest superfoods in nature is chlorella, a single-celled freshwater microscopic green algae. I could write a whole book just on chlorella’s amazing attributes and practical applications. Capable of reproducing itself four times every 24 hours, chlorella is the fastest growing plant on earth. It also contains more chlorophyll and nucleic acids (DNA and RNA) than any other known plant. It’s no surprise that chlorella is the number one food supplement in land-scarce Japan, where it is used regularly by 10 million people.
Chlorella is being investigated in the West as a “land saver.” Its amazing rate of growth has made it a subject of study for scientists who aim to improve yields of food-producing land. Chlorella is 65 percent protein, making it by far the most environmentally efficient method of protein production. Contrast this to whey protein, for which grazing land is needed for the cattle and farm land is needed to grow grain to feed the cows; the cows must then be milked, the whey extracted from the milk, the protein extracted from the whey, and so on—all a draw on resources. Plus, since chlorella has the highest level of chlorophyll of any organism, the protein remains alkaline, thus speeding recovery from daily wear and tear and after exercise.
Chlorella is a complete food; it can also be considered a vitamin and mineral supplement. Nutritionally, chlorella is a true superfood, containing a high amount of protein, essential fatty acids, and a plethora of vitamins, minerals, and enzymes. As well, chlorella contains the elusive (at least, in the plant kingdom) vitamin B12, which is extremely difficult for vegetarians to find in forms other than manufactured tablets. Chlorella provides it, naturally.
Chlorella possesses 19 amino acids. Among them are all 10 of the essential ones (those that must be obtained through diet; the body cannot manufacture them). Therefore, chlorella is a complete protein. These amino acids, in conjunction with naturally occurring enzymes, are the most easily absorbed and utilized form of protein. The ease with which these amino acids can be utilized means this is an easy task for the body. Many other complete proteins are much more energy intensive to digest.
So complete is this wonder-food that, when consuming nothing other than chlorella, human life can be sustained for an extended period. This was discovered by NASA when the space agency was looking at ways to sustain astronauts for space travel.
Chlorella’s detoxification properties, another key component of the plant, has recently garnered attention in the West. As we know all too well, our air and water quality is declining, and there really is no practical way to avoid our exposure to it. I choose chlorella as a daily body detoxifier. It helps reduce stress on the system from environmental pollutants. At times, I have no choice but to ride my bike on streets with heavy traffic, en route to more suitable training grounds, meaning I must pass through polluted air. Chlorella helps reduce cellular damage caused by free radicals produced by vehicle emissions.
Daily consumption of chlorella is a perfect example of a preventative measure to build better health via a stronger body. Directly enhancing the immune system at a cellular level, chlorella treats the cause of any possible breach—as opposed to fighting the onset of sickness (as is all too often done with pharmaceutical drugs).
Nucleic acids (RNA and DNA) and chlorella growth factor (CGF), a compound exclusively found in chlorella, are further attributes that set chlorella apart. CGF is responsible for chlorella’s unprecedented ability to quadruple every day. By consuming chlorella, we can benefit from its growth factor. It speeds cell regeneration, slows signs of aging, enhances healing, and expedites muscle recovery. CGF is even capable of stimulating tissue repair when the body’s healing sources are overworked because of incessant stress. CGF is capable of swinging the body’s immune function north of the proverbial fine line during times of unrelenting stress, thus helping you avoid getting sick.
A CGF of 3 percent growth is considered high; however, most packaging labels don’t state the CGF. When selecting chlorella, look for high levels of protein and chlorophyll; some brands do state this on the label. For protein, 65 to 70 percent is considered high; for chlorophyll, 6 to 7 percent.
Since chlorella is a whole food, I suggest a daily dose of at least 1.5 grams (about 1 ⁄2 teaspoon); 2.5 grams (1 teaspoon) daily is significantly better. You can’t take too much chlorella: Because it is not stored in the body, toxicity is not a risk. However, its full cleansing effect will likely be felt with 2.5 grams (1 teaspoon) a day. I consume up to 7.5 grams (1 tablespoon) a day during heavy training, with a notable improvement in my performance. Some people take up to 15 grams (2 tablespoons) a day to add more protein to their diet. However, since chlorella contains iron, those on a low-iron diet should not exceed 10 grams (4 teaspoons) a day.
coconut
Coconut water is the cloudy liquid inside a coconut. It has a sweet and distinctly coconut flavor. Packed with electrolytes, coconut water is the original sport drink. It has been used for decades in tropical regions to keep the body properly hydrated. The coconut meat, the white flesh inside the coconut, is a good source of high-quality fat and trace minerals. Coconut milk is coconut meat blended with coconut water. This white fatty liquid (which is considered a good fat) has the consistency of cream and is a common ingredient in Thai cooking.
green tea
Prized in Asia for centuries for both its nutritional and ceremonial value, green tea is available in several varieties. The variety getting the most attention in North America recently is matcha green tea. With a slightly bitter yet fresh taste, matcha is a potent green tea that is higher in nutritional value than other varieties. The leaves are ground into a fine chlorophyll-rich powder that is exceptionally high in antioxidants.
While matcha does contain caffeine, that caffeine differs significantly from the type found in the coffee bean. Matcha’s caffeine is a type that slowly and steadily releases energy over the course of several hours, meaning it won’t cause caffeine jitters, as coffee will. In addition, theophylline does not place stress on the adrenal glands as typical caffeine-rich beverages do. There is evidence to suggest that matcha can help restore hormonal balance and therefore be beneficial to the adrenal glands.
green tea seed oil
With a viscosity and color similar to extra-virgin olive oil, green tea seed oil is high in antioxidants and trace minerals. As with all oils, it carries many of the beneficial properties of the plant it is extracted from: Just as green tea has many beneficial properties, so too does green tea seed oil.
maca
A root vegetable related to the turnip and grown in the mineral-rich volcanic soil of the Peruvian highlands, maca is yet another superfood. Maca, a staple of native Peruvians for thousands of years, is an adaptogen. When the Spanish conquistadors invaded Peru, they had tremendous trouble adapting to their new environment: Accustomed to land much closer to sea level, the newcomers now had to adapt to a land that was at an elevation of 11,000 to 15,000 feet. At this altitude, oxygen in the air is less than half of what it is at sea level. The newcomers were physically stressed beyond their limits. Their livestock, also new to the region, exhibited signs of stress as well, eventually resulting in a decline in fertility. Once the animals were fed maca, however, they soon adjusted to their harsh environment. Making the connection, the conquistadors began eating maca too, with similar results.
Curtailing the effects of stress by helping the adrenal glands regenerate, maca is an ideal “modern world” food. I know I have been better able to adapt to physical stress when supplementing with maca. Maca also works to restore the negative effect that stress has on hormonal health. Even a modest decline—or increase, for that matter—in certain hormone levels will impair the body’s ability to build muscle and recover from stress in general. An out-of-balance hormonal system is a catalyst for numerous ailments. A prolonged hormonal imbalance will also induce signs of premature aging and cause excess body fat to be stored.
Again, balance is the key to adapting to physical stress and, by doing so, become stronger. With maca, I’m able to continue training at a high level while maintaining my body’s hormone balance: It enables me to more easily adapt to increased training times.
Maca possesses the building blocks or precursors for serotonin. As you read in Chapter 1, the body will often try to self-medicate when it’s feeling overwhelmed by stress-induced chemical reactions in the brain. It’s at this time that sugar cravings are prevalent—they’re the brain’s attempt to raise serotonin levels. A diet that includes a daily dose of maca will supply the body with what it needs to curtail stress and construct serotonin, thereby reducing or altogether eliminating sugar cravings and the vicious circle they can initiate.
Sterols are steroid-like compounds found in both plants and animals that promote quick regeneration of fatigued muscle tissue. Maca is a rich source of sterols (see Glossary, page 286). During the off-season, I build my strength and muscle mass in the gym. Strength is important for any athlete, even an endurance athlete, as it improves the efficiency of muscle contractions. I like to start the season with a bit more muscle than I need since it will be whittled down as the year progresses. I’ve recently experienced exceptional strength gains when supplementing with maca. I’ve been able to lift more weight than in previous years and recovered faster. It has enabled me to perform more high-quality workouts. Maca increases energy by means of nourishment, not stimulation.
As I mentioned earlier, including yerba maté in the exercisespecific recipes as part of a pre-exercise or race snack will help you achieve a greater level of performance. However, it’s a strain on the adrenal glands. Adding maca to a smoothie along with other nextlevel ingredients is an excellent way to nourish the adrenals after consuming yerba maté.
When selecting maca, choose the gelatinized form. The process of gelatinization removes the hard-to-digest starchy component of the maca root. The result is an easily digestible, quickly assimilated, and more concentrated form of maca. Gelatinized maca has a pleasant, slightly butterscotch taste and dissolves more easily than regular maca. The published human clinical studies indicating maca’s effectiveness were all performed using the gelatinized form.
As with chlorella, I suggest at least 1.5 grams (about 1 ⁄2 teaspoon) of maca daily; 2.5 grams (1 teaspoon) is even better. Again, I consume more during times of heavy training—up to 7.5 grams (1 tablespoon) daily—with excellent results. Although it’s not possible to consume too much maca—it won’t accumulate to toxic levels in the body— more is not necessarily better. For most people, 2.5 grams is enough. Exceeding 10 grams a day will not provide any additional benefits.
rooibos
Rooibos, sometimes referred to as red tea, is native to South Africa. With a distinct but not overpowering sweet, earthy taste, its mildness is a pleasant flavor addition to many recipes. The leaves of the rooibos plant are commonly used to make a tea-like infusion. Similar to green tea in several nutritional respects, rooibos is most coveted for its high level of antioxidants and alkaline-forming properties. Unlike green tea, rooibos does not contain caffeine. While the leaf is rich in minerals and trace minerals, most of this value does not transfer to the water when the leaves are steeped. For this reason, I use whole ground rooibos leaves in my recipes, to get full nutritional value.
white chia
White chia is an ancient plant belonging to the mint family. Its seeds are small and round, similar to poppy seeds. With their crunchy texture and mild, nutty flavor, white chia seeds are gaining popularity in North America. Native to what is now Mexico, white chia has been valued and cultivated since Aztec times; today, most white chia is grown in the fertile soil of the Amazon basin in Peru. Partly because of the rich soil in which it is grown, white chia is extremely nutrient dense: Packed with trace minerals, vitamins, and essential fats, it is a sound addition to any diet.
Because of its EFA profile, white chia seeds are most often compared with flaxseed. Both are rich in omega-3. Unlike flaxseed, however, white chia doesn’t need to be ground in order for the body to access its nutrition. White chia helps speed recovery, as it consists of about 20 percent high-quality protein and is packed with antioxidants. Particularly high in magnesium, potassium, calcium, and iron, white chia can effectively replenish minerals used in muscle contractions and lost in sweat. It is also high in both soluble and insoluble fiber, which helps sustain energy and maintain fullness. White chia can be used to replace up to one-fifth of regular flour in baking, to add nutrition and crunch, or substituted at a 1:1 ratio for ground flaxseed in recipes. I often sprinkle about a tablespoon over my salads.
White chia is not yet commonly available in North America; however, as its benefits become appreciated, more and more health food stores are beginning to stock it.
yerba maté
Yerba maté is a South American plant whose leaf is commonly used to make a tea-like infusion. Yerba maté is similar to green tea in many nutritional respects. It is rich in chlorophyll, antioxidants, and numerous trace minerals and is a good digestive aid. Since yerba maté contains caffeine, once I have recalibrated, I use it sparingly. As I discussed in Chapter 4, yerba maté is one of the healthiest forms of stimulation. Its effect on the recalibrated body in terms of delivering energy is significant. It is the ideal food to help you “rise to the occasion” in terms of improved productivity and increased athletic performance because it brings on short-term production stress. For this reason, several of my sport-specific recipes call for yerba maté, first ground to a fine powder in a coffee grinder.
Yerba maté is grown primarily in Paraguay. When selecting yerba maté, I recommend you choose one that is either “wild harvest” or has been grown “with” the jungle, rather than instead of the jungle. By avoiding yerba maté grown on plantation-style farms that replaced old-growth forest, you are supporting farmers of wildharvest yerba maté, and helping prevent the clearing of old-growth rain forest—as long as these farmers’ product is economically viable to produce, the land will not be cleared for plantations or other purposes.
agave nectar
Agave nectar comes from the blue agave cactus. The agave plant is a source of national pride in Mexico, where it is predominantly grown. Its nectar is fermented to make tequila. Unfermented agave is an excellent source of easily digestible, slow-release carbohydrate and trace minerals. With its honey-like consistency and light, sweet taste, agave nectar is easy to get down while exercising, making it especially useful as fuel for athletic performance.
Because it consists of about 90 percent fructose—the reason for its slow release—agave nectar nicely complements dates, with their high glucose levels. I combine agave nectar with dates in several of my sport-specific recipes for this reason. Agave nectar is a good choice for a healthy sweetener; it can be used in place of honey or sugar in many conventional recipes.
apple cider vinegar
A bit of an anomaly in that it is acidic, yet upon digestion becomes alkaline-forming, apple cider vinegar adds plenty of potassium to sauces and salad dressings. Made from fermented apples, cider vinegar is considered a healthy vinegar, while traditional white vinegar is not. It also contains malic acid, which aids in digestion.
balsamic vinegar
Originally made only in Italy and aged in wooden barrels, most of the balsamic vinegar consumed in North America today comes from California. As with apple cider vinegar, balsamic has an alkalizing effect on the system. Combined with an oil blend, such as my EFA Oil Blend (recipe, page 209), or with just hemp oil on its own, balsamic vinegar makes a good salad dressing base.
Fresh ginger is a worthy addition to any diet. Ginger can help the digestion process and ease an upset stomach. I use it in many recipes. Ginger has anti-inflammatory properties and so aids in the recovery of soft-tissue injuries and helps promote quicker healing of strains. I load up on ginger as my mileage increases to ensure inflammation is kept under control.
nutritional yeast
Nutritional yeast is a single-cell fungus grown on molasses. A complete protein and a rich source of B vitamins, nutritional yeast is especially prized for its vitamin B12 content. Vitamin B12 is scarce in the plant kingdom; nutritional yeast provides a reliable source for those on a plant-based diet. Unlike baking yeast, nutritional yeast is not active, meaning that it does not feed and grow once inside the body. For this reason, those who are advised to avoid yeast (usually meaning active yeast) can almost always tolerate nutritional yeast. Because it melts and has a mild cheddar cheese flavor, nutritional yeast is a good flavor and nutritional addition to sauces, soups, and salads.
stevia
Stevia is a herb native to Paraguay. The intense sweetness of its leaf is stevia’s most celebrated feature. About 30 times sweeter than sugar, dried stevia leaf contains no carbohydrates and so has no effect on the body’s insulin levels when ingested. Stevia has been shown to help equalize blood sugar levels raised by other sugars and starch consumed at the same time. Stevia, as you might expect, is quickly gaining popularity as a natural sugar substitute among those in pursuit of a leaner body. Improved digestion is another of stevia’s benefits.
An excellent alternative to manufactured artificial sweeteners, stevia leaf is a whole food, just dried and ground into powder. I add it to many of my foods. Its ability to help regulate blood sugar levels is important for sustained energy. I even add stevia to my sport drink to improve its effectiveness.