subject index

absorption, 38

acid-forming foods, 52–53, 54–55

acidic environment, 47, 52

acidosis, 47–48, 121

active yeast, 69

adapting

to change, 85–87

to Thrive Diet, 87–88

additives, 158–160

adrenal glands, 9–10, 14

advanced glycation end products (AGEs), 46–47

agave nectar, 158

alkaline-forming foods, 48–54, 56–57

alkalizing foods, 121

allergic reaction, 65

almonds, 145–146

amaranth, 39, 139–140

amino acids, 16, 59, 136–137, 150

ancient grains, 67, 283

anemia, 137–138

anti-aging attributes of exercise, 101

antioxidants, 283

anxiety, 20

appetite, 61–62

apple cider vinegar, 158

assimilation, 38

athlete-specific recalibration, 117–118

Aviva, 289–290

balsamic vinegar, 158–159

bananas, 292

berry seed oils, 207

big meals, 17

bioavailability, 45

biological age, 283

biological debt, 70–74, 283

biotin, 274

blender drinks, 78

blood cells, 17

bone health, 55–56

brown rice, 147–148

buckwheat, 39, 140–141

caffeine, 79, 153, 157

calcium, 55–56, 138, 276

calorie, 37

carbohydrate, 57–58, 279–280

cardiovascular exercise, 103

carob, 206

celiac disease, 283

cell reconstruction, 46

cellular regeneration, 23–24, 59

changes, 82–83, 85–87

children, 75–76

chlorella, 149–152, 293

chlorophyll, 48–49, 54, 86–87, 90, 130–131, 150

chocolate flavor, 206

chromium, 276

coconut, 152

coconut oil, 144

coconut water, 292

coffee, 71

cognitive ability, and nutrition, 16–17

cold-pressed oils, 290, 291

commercial sport nutrition products, 107

complementary stress, 27–29, 100

complex carbohydrates, 58

conventional farming, 26–27

cooking. See recipes

copper, 276

corn, 66–67

cortisol, 10, 11

cramping, 108–109

cravings, 17–20, 87, 101, 108

dairy, 67–68

dark leafy greens, 130–131

darkness, 81–82

dates, 142–143

deep relaxation, 81–82

detoxification, 151

detoxification symptoms, 87

dietary fat, 59–60

digestion

acid-forming foods, 54–55

and energy, 35–36

nutrient-deficient foods, 37

nutrient-dense foods, 38

digestive enzymes, 134

dinosaur kale, 131

drinking water, 27

dulse, 63, 132, 208

economics, 98–99

electrolytes, 284

empty food, 284

energy

cost-free energy, 71–72

for digesting food, 35–36

food production requirements, 92–95

retained energy resources, 39

shift of energy, 94

and starchy, high-carbohydrate foods, 37–38

energy bars, 72–73, 90, 120

energy cycle, 93

enjoyment

of diet, 80

of exercise, 103–104

of life, 56

the environment

and economics, 98–99

energy requirements of food production, 92–95

protein production, 95–96

soil quality, 96–97

and the Thrive Diet, 97–98

environmental stress, 45

enzyme enhancement, 44–46

essential amino acids, 136–137

essential fatty acids, 16, 43, 134, 281

ethanol, 92–93

Europe’s Best, 290

exercise

alkalizing foods, 121

and anti-aging, 101

benefits of, 101–102

cardiovascular exercise, 103

and complementary stress, 27–28

fuel sources during exercise, 110f getting started, 102–105

level-one activity, 109, 111–112

level-three activity, 110–111, 113–114

level-two activity, 109–110, 112–113

nutrition before exercise, 108–114

nutrition during exercise, 114–118

nutrition immediately after exercise, 118–121

and omega-3, 135

and personality, 103–104

and poor nutrition, 100–101

pre-exercise snack, 109–114

and proper nutrition, 106–107

resistance training, 103

speeding recovery, 106–107

training and nutrition journal, 104–105

extra-virgin olive oil, 144

farming subsidies, 96

fat accumulation, 13–14

fatigue, 73

fats

see also oils

cravings, 17–18

dietary fat, 59–60

essential fatty acids, 134, 281

fatty acids, 43, 59–60, 284

generally, 280–281

high-quality fats, 43

metabolism of, 134–135

trans fats, 287

fatty acids, 43, 59–60, 284

fiber

insoluble fiber, 135

and overeating, 63

soluble fiber, 135

fiber-rich carbohydrates, 41

fibrous vegetables, 131, 161

filberts, 147

flash pasteurization, 53–54

flaxseed, 134–136, 156, 290

flaxseed oil, 145

flour, 163, 205–206

fluids, 78–79

folate (folic acid), 275

folic acid, 275

food allergies, 65

food elimination, 65, 66

food production, 26–27, 92–95

food sensitivities

active yeast, 69

common food sensitivities, 64–65

corn, 66–67

dairy, 67–68

defined, 65

food elimination, 65, 66

gluten, 67

peanuts, 69–70

soy, 68

symptoms, 64

wheat, 67

free radicals, 284

frequent eating, 89

fructose, 16, 285

fruit, 43, 142–143, 162, 290

gas production, 133, 134

getting started

exercise, 102–105

Thrive Diet, 89–90

ginger, 159

glossary, 283–287

glucose, 16, 285

gluten, 67

grains, 147–149, 163, 290

grazing, 165–166

green tea, 152–153, 293

green tea seed oil, 153

greens, 59

grocery shopping, 165

ground water seepage, 27

growth hormone, 101–102

hazelnuts, 147

health as goal, 33

healthy food, importance of, 84–85

hemp, 136–137, 291

hemp oil, 145, 206

hemp protein, 54, 95–96, 136–137

Herbal Select, 290

herbs, 163, 201–202

high achiever’s syndrome, 29

high-fructose corn syrup, 67

high net-gain nutrition, 34–37, 39–40

high-quality fats, 43

high-temperature cooking, 46–47

hormonal imbalance, 11–12

hydration, 78–79

immune system, 15–16, 151

Inari, 290

inflammation reduction, 46–47, 134, 136

insoluble fiber, 135

insoluble fibrous plant matter, 45

iodine, 277

iron, 152, 277

journal, 104–105

juice, 207, 290

junk food, 85

Just Juice, 290

kale, dinosaur, 31

kelp, 132

kid-friendly recipes, 75–76

lactic acid, 121

leafy greens, 130–131

legumes, 42, 133–134, 162, 290

level-one activity, 109, 111–112

level-three activity, 110–111, 113–114

level-two activity, 109–110, 112–113

lifestyle tips

avoid too many changes, 82–83

darkness, 81–82

enjoyment of health pursuit, 80

healthy food, importance of, 84–85

mind-body connection, 83–84

natural light exposure, 80–81

lignans, 285

liquid meals, 120

low-grade metabolic acidosis, 47–48

low-temperature cooked foods, 44–47

maca, 153–155, 293

macadamia nuts, 146

magnesium, 277

Maine Coast, 291

malnutrition, 12

manganese, 277–278

Manitoba Harvest, 291

matcha green tea, 152–153

MCTs (medium-chain triglycerides), 144

meal plans

generally, 167–168

using, 89

week 1, 169–171

week 2, 172–174

week 3, 174–176

week 4, 176–179

week 5, 179–181

week 6, 181–184

week 7, 184–186

week 8, 186–189

week 9, 189–191

week 10, 191–194

week 11, 194–196

week 12, 197–199

meditation, 82

melatonin, 82

milk, 67–68

millet, 148

mind-body connection, 83–84

minerals, 63–64, 96–97, 276–279

molybdenum, 278

money, 98

motivation, 25–26

muscle cramping, 108–109

music, 74

natural light exposure, 80–81

Naturalife, 291

naturopathic medicine, 65

net gain, 285

net-gain nutrition, 34–37, 38, 39–40

next-level foods, 149–157

nori, 132

NOW, 291–292

nutrient-deficient foods, 37

nutrient-dense foods, 38, 60–62, 285

nutrient density, 38

nutrition

adapting to new way of eating, 86

and blood cells, 17

and cellular regeneration, 23–24

and cognitive ability, 16–17

and exercise, 106–107

before exercise, 108–114

during exercise, 114–118

immediately after exercise, 118–121

net-gain nutrition, 34–37, 38, 39–40

one-step nutrition, 57–60

pre-exercise snack, 109–114

primary-source nutrition, 97–98

training and nutrition journal, 104–105

nutritional stress

defined, 23

food production, 26–27

meaning of, 6

overconsumption of refined food, 24–25

nutritional yeast, 69, 159

nuts, 145–147, 163, 202–203, 291

obesity rates, 61

oil dependence, 94

oils, 143–145, 163, 206–207, 290, 291

see also fats

olive oil, extra-virgin, 144

omega-3, 134–135, 156, 281

omega-6, 134, 281

O.N.E., 292

one-step nutrition, 57–60, 285

organic farmers, 97

Organics Unlimited, 292

overreaction, of stress-response

mechanism, 10

peanut butter, 37–38

peanuts, 69–70

pesticides, 26–27

pH, 47

pH balance, 47–57

phosphorus, 278

photosynthesis, 48

phytonutrient, 285

pituitary gland, 101

placebo effect, 83–84

planning ahead, 165

plant foods

advantages of, 45

bioavailability, 45

enzyme enhancement, 45

plantains, 292

pollutants, 45

positive attitude, 56

positive change, 28–29

post-workout drinks, 107

potassium, 135, 278–279

pre-exercise snack, 109–114

primary-source foods, 97–98, 286

probiotic, 286

processed food, 24–25

production stress, 29–30, 31, 117

protein, 53–54, 59, 108, 281–282

protein isolates, 53

protein production, 95–96

pseudograins, 39, 42, 139–141, 162

the psyche, 25

pumpkin seed oil, 145

pumpkin seeds, 137–138

purple sticky rice, 147

quinoa, 39, 141

raw foods, 44–47

recalibration, 77, 88, 117–118, 286

recipes

see also Recipe Index

herbs, 201–202

philosophy, 200–201

soaking nuts and seeds, 202–203

sprouting seeds, 203–205

variations, 205–208

recovery, 2, 81–82, 106–107

recovery test, 3–5

reducing stimuli, 88

refined food, 24–25, 71

resistance training, 103

resources, 289–293

restaurant eating, 166

rice, brown, 147–148

rooibos, 155–156, 291

salads, 90

Salba, 292

salt, 62–63, 207–208

sea salt, 207–208

sea vegetables, 132, 162, 291

seaweed, 132

seeds, 42, 134–139, 162, 202–205, 205–206, 290, 291

selenium, 279

sensory system, calibration, 76–77

Sequel Naturals, 293

serotonin, 18–19, 154

sesame seeds, 138–139

shopping list, 161–164

simple carbohydrate, 43, 58, 286

sleep, 12, 81–82

smoothies, 90, 120

snacks

afternoon, on Thrive Diet,90

best time to consume, 120, 121

pre-exercise snack, 109–114

soaking nuts and seeds, 202–203

soil quality, 96–97

soluble fiber, 135

soy, 68

spelt, 148

spices, 164

sport drinks, 114–116

sport gels, 116–117

sprouted foods, 60, 134

sprouting seeds, 203–205

staple foods (Thrive Diet)

additives, 158–160

fruit, 142–143

grains, 147–149

legumes, 133–134

next-level foods, 149–157

nuts, 145–147

oils, 143–145

pseudograins, 139–141

seeds, 134–139

vegetables, 130–132

starches, 43–44

starchy vegetables, 132, 161

sterols, 154, 286

stevia, 159–160, 290, 291

stimulation, 30–32, 73, 74, 76

stress

adrenal glands, 9–10, 14

change as stress, 85–87

complementary stress, 27–29, 100

control and use of, 9

cortisol, 10, 11

and depressed moods, 18

and diet, 73

environmental stress, 45

and enzyme destruction, 45

and fat accumulation, 13–14

fatigue, 73

and health problems, 11–12

and hormonal imbalance, 11–12

and maca, 154

nutritional stress. See nutritional stress

personal account of, 12–15

and positive change, 28–29

production stress, 29–30, 31, 117

psychological stress, 22–23

and sleep, 12

spiral, 72f, 73–74

stimulation, 30–32, 73, 74, 76

symptoms, 16

and Thrive Diet, 5

toll of stress, 15–16

types of stress. See stressors

uncomplementary stress, 20–27, 100

and weakened immune systems, 15–16

stress-response mechanism, 10

stressors

breakdown of stressors, 21f

complementary stress, 27–29, 100

production stress, 29–30, 31

uncomplementary stress, 20–27, 100

sunflower seeds, 139

sunlight, 80–81

supplements, 63–64

sweet tooth, 18–19

sweeteners, 163

symptom-treating programs, 33–34

teff, 149

television watching, 75

Thai black rice, 147

Thrive Diet

adapting to, 87–88

alkaline-forming foods, 47–57

appliances needed, 164

applying the Thrive Diet, 85–88

biological debt, elimination of, 70–74

biological resources, fewer

required, 26

and children, 75–76

and cortisol levels, 74

and the environment, 97–98

enzyme enhancement, 44–46

expected results, 34

food sensitivities, 64–70

general guidelines, 89

getting started, 89–90

high net-gain nutrition, 34–37, 39–40

hydration, 78–79

inflammation reduction, 46–47

lifestyle tips, 80–85

and long-term success, 34

low-temperature cooked foods, 44–47

meal plans. See meal plans

nutrient-dense whole foods, 60–62

and nutritional stress, 6

objectives of, 6

one-step nutrition, 57–60

pH balance, 47–57

pH effect, selected foods, 49–51

primary-source nutrition, 97–98

pyramid, 40–44, 58

raw foods, 44–47

recalibration diet, 77, 88

resources, 289–293

shopping list, 161–164

specific guidelines, 89–90

staple foods. See staple foods (Thrive Diet)

starting slowly, 87–88

and stress, 5

traveling and, 164–166

whole foods, 62–64

Thrive Diet pyramid, 40f, 40–44, 58

Touch Organic, 293

toxins, 46–47, 54, 86–87

trace minerals, 286–287

see also minerals

training and nutrition journal, 104–105

trans fats, 287

traveling, 164–166

typical North American diet, 51–52

uncomplementary stress

common sources of, 21

described, 20–22

and exercise, 100

motivation, 25–26

nutritional stress, 23–26

and the psyche, 25

psychological stress, 22–23

variations, 205–208

Vega products, 289

vegetables, 41–42, 130–132, 290

vinegars, 163

vitamin A, 271–272

vitamin B1, 272

vitamin B2, 272

vitamin B3, 272–273

vitamin B5, 273

vitamin B6, 273

vitamin B12, 273–274

vitamin C, 274

vitamin D, 80, 274

vitamin E, 275

vitamin K, 275

vitamins, 63–64, 271–275

walnuts, 146

water, 79

wheat, 67

white bread, 36–37

white chia, 156–157, 292

white tea, 293

whole foods

benefits of, 62–63

defined, 287

and energy needs, 39

nutrient-dense foods, 60–62

nutritional stress-reduction properties, 14

whole grains, 58

wild rice, 141

yeast, 69, 159

yerba maté, 117–118, 157, 289–290

zinc, 279