Eating green could be the difference between completing a workout and crushing it.
Muscle and athletic performance come down to optimizing your hormonal balance and recovering properly from strenuous training.
Jalapeños
Kiwi
Limes
Spirulina
Spinach
Eat like your manhood depends on it. Because it does!
Healthy sources of fat provide raw material for your male hormones, and other highlighted green foods are a good source of nitric oxide, which improves blood flow (to you know where).
Olives
Olive oil
Pistachios
Pumpkin seeds
Avocado
Zucchini
Collard greens
Spinach
Celery
Green onions
Healthy hair growth on the outside starts on the inside.
Consume green foods that support digestion so you can benefit from their key healthy hair nutrients.
Sauerkraut
Pickles
Mint
Arugula
Cucumber
Beet greens
Fennel
Oregano
Artichokes
Basil
Enjoy these surprising sources of sustained energy.
Green peppers
Green tea
Seaweed
Avocado
Fight the war against physical and mental stress.
Green apples
Spinach
Green peas
Turnip greens
Leeks
Rosemary
Get a daily dose of these go-to greens for keeping it clean.
Brussels sprouts
Bok choy
Kale
Parsley
Asparagus
Broccoli
Cilantro
Assist your liver, your #1 detox organ, in its natural detoxification mechanisms.
Artichokes
Arugula
Asparagus
Bamboo shoots
Bean sprouts
Beets
Beet greens
Bell peppers (red, yellow, green)
Broad beans
Broccoli
Brussels sprouts
Cabbage
Carrots
Cassava
Cauliflower
Celery
Chives
Cilantro
Collard greens
Cucumber
Dandelion greens
Eggplant
Endive
Fennel
Garlic
Ginger (fresh)
Green beans
Jalapeño peppers
Jicama
Kale
Kohlrabi
Leeks
Mushrooms
Mustard greens
Okra
Onions (green, white, purple)
Parsley
Radicchio
Radishes
Shallots
Spaghetti squash
Spinach
Sugar snap peas
Summer squash (yellow, zucchini)
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Turnips
Watercress
Winter squash (acorn, butternut, pumpkin)
Clean up cell damage and boost antioxidant intake.
Apples
Apricots (fresh)
Avocados
Bananas
Blackberries
Blueberries
Boysenberries
Cherries
Elderberries
Gooseberries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Loganberries
Mangos
Melons
Nectarines
Oranges
Papayas
Peaches
Pears
Pineapple
Plums
Pomegranates
Prunes (dried plums)
Raspberries
Strawberries
Tangerines
Watermelon
NOTE: The 50 Green Superfoods profiled in this book appear in bold.
Beef, pasture-raised, 100 percent grass-fed
Bison, 100 percent grass-fed
Chicken, pasture-raised
Duck, free-range
Turkey, free-range
Deli meats, nitrite-free, organic
Eggs (whole, organic, pastured)
Lamb, pasture-raised
Goat, pasture-raised
Pork, pasture-raised
Wild game (venison, elk)
Bacon, pasture-raised, uncured, additive-free
Ghee, clarified butter
Ghee
Clarified butter
Other dairy products, grass-fed, full-fat and, ideally, low temperature pasturized
Improve mental health and focus while detoxifying.
Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
Oysters (farmed)
Pacific Sardines (wild-caught)
Rainbow Trout (farmed)
Salmon (wild-caught, from Alaska)
Shrimp, wild (from Maine)
Achieve hormonal balance and support cellular repair, while keeping your immune system in check.
Coconut oil (refined for neutral; unrefined for flavor)
Brazil nuts
Coconut milk
Cod liver oil (ideally fermented)
Extra-virgin olive oil (unheated)
Fresh coconut
Grapeseed oil
Ground flaxseeds
Macadamia nuts
Nut butters
Olives
Safflower mayonnaise
Sesame oil
Sprouted nuts (almonds, cashews, walnuts, pecans)
Sprouted seeds (pumpkin, sunflower, sesame)
Unrefined flaxseed oil
Unrefined sesame oil
Kombucha
Pickles
Sauerkraut
Fermented salsa
Kim Chi
Apple cider vinegar
Cultured vegetables
Coconut water kefir
Fermented ketchup
Fermented mustard
Wine, organic, no sulfites added
These superfoods pack a whole lot of power in just a little pinch.
Parsley
Cilantro
Ginger
Garlic
Thyme
Oregano
Mint
Rosemary
Sage
Chamomile
Cayenne pepper
Fight inflammation and improve health from the inside out with small, but mighty superfoods.
Green tea
Raw apple cider vinegar
Unrefined sea salt
Unfiltered raw, local honey
Organic Grade B maple syrup
Homemade bone broth
Dark chocolate (70% or more cocoa or cacao)
Seaweed (dulse, kelp)
Spirulina
Chickpeas
French beans (flageolets)
Great Northern beans
Green peas
Kidney beans
Lentils
Lima beans
Navy and Pinto beans
Split peas
White beans
Yellow beans
Yams
Brown rice
Buckwheat groats (kasha)
Bulgur (tabouli)
Gluten-free oats
Quinoa (a grain-like seed)
White rice
Wild rice
• Eat two to three hours before your dining experience so that you don’t arrive famished with a low blood sugar, and give in to quick treats.
• As always, eat balanced throughout the day rather than “saving calories” for what you think will be a big meal at the end of your day.
• Research the menu beforehand so you can have time to review the menu and order with confidence.
• Many restaurants will post gluten-free menus online, but not in the restaurant.
• Tell your waiter at the beginning of the meal that you will not be ordering dessert, so that you aren’t tempted at the end of the meal.
• Double up on steamed or raw vegetables (preferably without any processed sauces)! Skip the starchy or processed gluten-containing sides.
• Other menu items may have vegetable sides that you would enjoy. Ask the waiter to mix and match sides in a create-your-own entrée. Then pair with a clean protein and a healthy fat!
• Order a salad. ALWAYS. Choose balsamic vinegar and/or oil. There is almost always added sugar in the ranch, Italian, or house dressings.
• For optimal digestion of meat, it is best to consume your salad or vegetables with or after consuming the meat.
• Ask for sandwiches with a lettuce wrap instead.
• There’s always steak, chicken, or other meats on the menu! Keep it simple. Poultry or lean beef is better if the beef is organic, pastured, and 100 percent grass-fed.
• Ask the waiter to put all sauces on the side, as they have many sources of hidden sugar.
• In pasta dishes, ask for the pasta fixings to be served on a plate of sautéed or fresh spinach instead of noodles.
• Mix a healthier side dish from one meal with the main course from another.
• Request bottles of olive oil and vinegar to use as salad or vegetable dressing.
• Ask about hidden ingredients that may not be on the menu. Double check your choices with the waiter to make sure there are no other ingredients than what is described.
• It’s all about portion control when eating out. Not only are portions too large for one meal, but they are also not high quality. When you can’t control the quality, control the quantity.
• Eat protein the size of your smartphone, carbohydrates the size of your fist, and fill the other half of your plate with salad and vegetables.
• If portions are too large, ask the waiter to split the portion in half before it arrives at the table.
• Order an appetizer and small salad instead of a main course to better control the amount of food placed in front of you.
Free fillers like the bread basket, after-dinner candy, or free refills are mindless ways to eat food you didn’t mean to consume. Save your appetite (and spare your blood sugar) by skipping the freebies.
Steer clear of anything with the words fried, creamy, crispy, or battered.
• Eat slowly. Chew your food completely and savor the flavor.
• Give yourself visual cues to remind you that you are done. Put your napkin and utensils over your plate to let your mind know that you are done.
• Don’t let the food linger. Ask the waiter to take your plate as soon as you are satisfied.
• One easy tip is to chew a piece of gum after you are done eating to avoid mindless nibbling at your leftovers.
• Dining out should still be a fun experience, but choose your top one indulgence (e.g., bread, a cocktail, or your favorite dessert, not all three).
• Choose your splurge and really savor it. It should be something you really love, not just like. Enjoy the flavor to the fullest and have zero guilt!
• Keep your eyes on your own plate and don’t fret about what everyone else is ordering or what people think of your order. You create your own dining experience with your own intentions. Don’t let their choices mess you up!
• Red wine is always a great option. It’s rich in antioxidants and can support cardiovascular health due to its resveratrol content.
• Mix in a water! Drink an alcoholic drink followed by a glass of water. Finish the water before you order your next drink. This will improve your alcohol metabolism and prevent you from getting too buzzed.
• Water with lemon or lime is better than just water. This helps to alkalize the blood and balance the acidic effects of alcohol.
• Try sticking to a two drink maximum per night.
• Add lemon to a smoothie to prevent oxidation so you can save a serving for later.
• If your blender is not that powerful, remove the stems from your greens, like kale and swiss chard.
• Blend in stages, blending greens and liquid first, then adding the rest.
• Purée long enough for everything to be completely incorporated.
• Basic smoothie = 2 cups (200 g) greens + 2 cups (475 ml) liquid base + 2 cups (200 g) frozen or fresh fruit.
• It can be tempting to go light on the greens and heavy on the fruit. You know you are making the smoothie correctly, and including enough greens, when the smoothie is actually bright green in color.
BASE: water, coconut water, green tea, coconut, or almond milk
GREENS: spinach, kale, collards, beet greens, swiss chard
FRUIT: berries, avocado, kiwi, green apple, pear, honeydew melon
BOOST: spirulina, dulse flakes, nut butters, cinnamon, raw cacao
SWEETENER: honey, chopped dates, maple syrup
• Juices are best consumed first thing in the morning on an empty stomach.
• Add lemon to juice to prevent oxidation so you can save a serving for later.
• When storing the juice, fill up to the top of the container and use a tight lid, to slow down oxidation.
• Use organic, especially for juicing.
• Wait at least two hours after a meal to drink a green juice, and wait twenty minutes after drinking a green juice to consume a meal
• Ideally, consume the juice as soon as you can after making it.
• If you decide to store your juice, remember to keep it refrigerated at all times before consuming.
• Juice isn’t a meal replacement and should be consumed like a supplement within twenty minutes before a complete meal.
• Different types of juicers produce varying amounts of juice from your ingredients. The recipes here are estimates of how much whole produce it would take to produce a single serving of the recipe.
Thanks to pesticides, some foods just aren’t as healthy. The list below are the worst culprits. Choose organic for any fruit or vegetable on the Dirty Dozen list.
Apples
Celery
Red bell peppers
Peaches
Strawberries
Nectarines (imported)
Grapes
Spinach
Lettuce
Cucumber
Blueberries (domestic)
Potatoes
The following may contain pesticide residues of special concern:
Green beans
Kale/Greens
Source: Environmental Working Group
The Clean Fifteen lists the least sprayed conventional produce that is acceptable to consume non-organic, although organic is still recommended.
Sweet Corn
Onions
Pineapple
Avocado
Cabbage
Sweet Peas- frozen
Papaya
Mangos
Asparagus
Eggplant
Kiwi
Grapefruit
Cantaloupe
Sweet Potato
Mushrooms