Free Giftbrought to you by the Dr. Graham & the FoodnSport Team

**Some recipes in this book have questionable food combining and/or high fat ratios, and may be best suited for younger children. Such recipes have been denoted with this symbol ***.

Part One

Sweet Eats

\Decadent delights that are both

delicious and healthy.

3

Sweet Eats

***Papa’s Apple PieI created this pie back when our son was only a year old, and it remains a family favorite.- Kevin Cosmo

Ingredients

• 2 cups almonds• 3 cup Medjool dates• 3 apples, peeled• 2 Tbsp orange juice• cinnamon or pie spice

Instructions

1.) Thinly slice the peeled apples, setting aside half of one, to be blended in the next step.

2.) Blend 1 cup dates with orange juice, chosen spice, and the set aside apple.

3.) Pour this mix over the apple slices, and mas-sage or toss the apples until all pieces covered.

4.) Process the almonds and dates into a malle-able crust. Then press the crust onto a non-sticking plate or dust the bottom of the plate with almond powder.

5.) Spread the covered apple slices into the pie crust and form your design. Enjoy!

4

Sweet Eats

Blueberry Crumble PieSimple, low fat, and always lip-smackingly sweet.

Ingredients

• 2 cups dates• 2 cups blueberries• 1 1/2 cups dried mulberries

Instructions

1.) Process 1 cup dried mulberries and 1 cup dates into a crust. Layer the bottom of the pie pan with the crust.

2.) Blend the remaining dates and blueberries to form a pie filling. Pour the filling atop the crust.

3.) Pulse the 1/2 cup of mulberries into a crum-ble and sprinkle on top of the pie.

4.) Freeze the pie until it slices nicely. Enjoy!

5

Sweet Eats

***Pineapple Donut HolesThe children adore these easy-take along pineapple balls.

Ingredients

• 1 cup dried pineapple• 1 cup dates• desired amount of almonds• 1/2 cup coconut flakes• dash of vanilla (optional)

Instructions

1.) Process the pineapple and dates.

2.) Add in your desired amount of nuts (and va-nilla) and continue to process into large mix.

3.) Form smaller balls from the large mass.

4.) Roll the balls in coconut flakes to cover them. Enjoy!

6

Sweet Eats

Mango Crunch Nice CreamCold and crunchy; a combination that works so well in this sweet treat.

Ingredients

• 2 frozen bananas• 2 cups frozen mangoes• 1 fresh mango• dried mulberries

Instructions

1.) Process the bananas and mangoes into an ice cream texture, in the food processor.

2.) Pulse mulberries and mix them into the nice cream. Saving some for the top garnish.

3.) Slice the fresh mango and decorate the bowl of nice cream with it and the mulberries crumbles. Enjoy!

Part Two

Savory Nosh

Rich salads and scrumptious appetizers. 100% kid tested. Papa approved.

8

Savory Nosh

Breaded Cauliflower & Broccoli BitesDiscovered during an internship with Dr. Graham in Costa Rica this recipe is very popular.

Ingredients

• 1 cauliflower head

• 2 Tbsp tahini

• 2 medium tomatoes

• 3-4 slices dehydrated tomato slices

• 1 mango, peeled and deseeded

Instructions

1.) Blend all ingredients, minus the cauliflower, until a smooth sauce forms.

2.) Dip cauliflower or broccoli florets, cover-ing in sauce, and then place onto dehydrator trays.

3.) Dehydrate at 120°F for 12-14 hours, or until crisp on the outside. Enjoy!

9

Savory Nosh

Luscious Lime SaladCombining vegetables into my dressings, allows you to increase the volume of creaminess.

Ingredients

• 1 small zucchini, peeled• 1/2 avocado• 2 stalks celery• juice of 1 lime• 1/2 cup spinach• small Roma tomato• 1/2 Tbsp onion, diced

Instructions

1.) Blend all ingredients until a smooth dress-ing emerges.

2.) Pour over your salad. Enjoy!

10

Savory Nosh

Creamy Coodles & Beet Ravioli

Ingredients

• 1/2 cup cashews• 1 Tbsp and 1 tsp lemon juice• 1/4 clove garlic• 1 tsp basil, dried• 1/4 cup water• 1 golden beet• 1/2 avocado• 1 cup green leaf lettuce• 1/2 mango• 1 tsp onion• 2 stalks celery

Instructions

1.) Blend the cashews, 1 Tbsp lemon juice, gar-lic, basil, and water into a creamy sauce.

2.) Peel and slice the beets. Then form ravioli sandwiches, spreading the sauce in between beet slices.

3.) Blend the remaining ingredients into a sauce for noodles or salad.

11

Savory Nosh

Corn Chips & GuacamoleA great party food for guests.

Ingredients

• 2 avocados• 1/2 garlic clove• 2 tsp and 2 Tbsp lime juice• 3 cups corn kernels• 1/4 cup coconut meat• 1 Tbsp cilantro, fresh• 1 tsp green onion, diced

Instructions

1.) Process the corn, coconut, and 2 Tbsp of lime until well mixed. Then pour out thinly onto Paraflexx sheets and dehydrate until crisp. (Score your chips ~2-3 hours into drying, should you care for uniform chips)

2.) Mash the remaining ingredients into a gua-camole. Dip and enjoy!

There are two keys to staying away from the dreaded injuries that

are possible in sport. Proper Warm Up/Cool Down

Proper Recovery Meal and Timing

DDr. Graham has worked with Olympic, professional, and

world-class athletes, helping them to reach and maintain their

peak levels of performance. In this report Dr. Graham shares

the two keys to keeping injuries at bay.

Two Simple Techniques to Become Invincible by Dr. Graham

You start generating a little more heat and your body says, "Oh, we're going to turn on all the different aspects of our physiology that allow us to blow off that heat more easily,""and the surface blood vessels open up so that heat can escape out of your skin into the atmosphere and the blood volume to the head increases because you're really good at losing heat through your head and you start breathing a little more rapidly and you blow off some of the heat that you are generating.

And within a minute or two, for some people five minutes or ten for others, you start perspiring and people go "I'm perspiring, I'm all warmed up""and I go""No, you're perspiring, you're losing heat, losing water in order to help you stay cool."" It's actually the opposite of warm up. You're staying cool as you're going through these initial phases of sweating.

You begin to glow but as you start to pour off water through the skin this is an effort on the part of the body to help you keep cool. In order to properly warm up, you actually must overcome these various physiological factors that are designed to keep you cool before the warm up is complete. Now, the definition of a warm up in sports science is when we raise the body temperature one full degree. It takes time to raise the body temperature a full degree through fitness activities.

What Makes A Proper Warm Up/Cool Down?

Warm up and cool down are essential. Most people need more time than they put in and more time than you think you should put in.

The studies that have been done on warm up have shown conclusively that as we age we need to put in more time on our warm up.

Gradually but consistently it takes longer to warm up if you're 40 than if you're 20 and it takes longer to warm up if you're 80 than if you're 40. With each decade of life I recommend increasing the warm up time just a little bit. It's not huge but we just have to be a little bit more gradual especially at the beginning steps of the warm up.

It's not ever worth getting hurt and I do have a book that I have recently finished, yippee, it's called "Prevention and Care of Athletic Injuries" and I'm excited about this book. In it we stress the importance of avoiding injury due to foreshortening of the warm up.

The exercise physiologists who study warm up and actually what happens in a warm up have said that there is no way humanly possible for a person to complete a warm up in under 20 minutes

and that for people who are not going about it quite as intensely as a top notch athlete might that it is more likely to take 30 minutes to finish a warm up than it is less than that.

There are several reasons for this but the main one is that the body in many ways tries to fight off warm up. Your body is constantly trying to maintain a standard temperature and pressure. It tries to maintain homeostasis, a condition where things remain the same and as you attempt to warm up some of the first changes that the body makes is to resist warming up. In other words to cool you back off.

Your body temperature just doesn't go up quickly because the body is very good, very efficient at cooling itself. So I like to give myself a fair amount of time doing warm up and break warm up into different components of a generalized warm up versus a specific warm up for a specific activity.

You go through the motions easily in a very easy gear so there's not a lot of resistance and the joints of the knees start to get used to it and you get into a comfortable position on the saddle and you remember, "Oh, yes, I'm supposed to be a little softer in the elbows and let's get my elbows and shoulders used to this idea and move my head around and move my neck around in such a fashion that I'm getting comfortable on the bike" and it's easily 10 or 15 minutes before you start to feel like you're in any kind of a groove.

If you're going out for a 90 minute ride it's a good little while before you're comfortable and your breathing rate has reached a steady state and it takes time, and the same thing, even if I'm just going to run, the first mile, the first 10 minutes is very slow before I'm going to speed up a little bit and go into a nine minute or an eight minute pace.

By the time I've done two or three miles and I've been out there for over 20 minutes now I feel loose enough so that if I want to run some sprints I can. If I want to run a faster mile I can but the risk of injury to just go out and go full force whether that's on a tennis court or anywhere else is really high. It's well worth taking a lot of warmup time.

Cool down and warm up are affected by the environment. If you're in a very hot environment it's easier to warm up. It's a bit harder to cool down. If you're in a very cold environment it takes a lot longer to warm up and the cool down can happen so fast as to be too quick.

In both instances you can use clothing to your advantage - layering on and layering off of clothing to make the warm up and the cool down happen more to a pace that you would prefer it to happen.

So if I'm in a really cold environment and I finish a workout - and this happens a lot here when I'm in England in the late autumn or early in the spring - I'll go out for a jog and I go wearing several layers of clothing over my running clothes.

And I go some place that's actually not too far away but I'll run the first lap and by the time I've been about a mile I can feel I'm warmer and I'll take off the outer layer of clothing and then continue, go for another lap and the lap takes me about 20 minutes where I go, it's a big open field. And by the time I've run that second lap now I'm stripped down to just my running clothes.

But as soon as I finish running, if it's somewhere around freezing outside, as soon as finish running I put all the clothing back on and then start my warm down, as some people call it, or cool down, and the clothing helps me to moderate the speed at which that happens.

The choice of activities for a cool down also helps me moderate the speed at which it happens.

Essentially what we want to have happen is similar to a truck going through gears and so we start out in first gear and then we go to second and third and fourth and fifth and the same thing as we start slowing back down towards the end of the fitness activities and want to go through fifth to fourth to third to second before we end up back in first gear and simply walking home or doing whatever the easy things are before we sit down and enjoy some fresh fruit.

What Makes A Proper Recovery?

My teaching is really different than the classic training in this regard and hopefully you're not surprised by that, and I have written a book called Nutrition and Athletic Performance where I have an entire chapter on this issue.

If you want to know more about it the book is available. I'm not trying to market lots of products but when the book already exists there's just no reason to recreate the wheel here.

When you are exercising, when you're being physically active, you are using up muscle glycogen. It's your stores of sugar and I don't want to use the word stores like you can actually store the sugar, but it's your functional stores of sugar like the gas in your gas tank.

It's a functional level. You can't really store more gas in your car than what sits in your gas tank, so you don't have the ability to store any but you do have a functional level that you are working from.

The muscles also are essentially that gas tank for fuel. Once they go empty you start draining blood sugar but that usually takes fairly intensive exercise that's been continued for close to three hours before you're going to start appreciably draining blood sugar rather than just muscle glycogen.

In certain cases two hours of very intense exercise can dip into your blood sugar levels and for world class athletes they can use up their muscle sugar in about 75 to 90 minutes.

Nonetheless for us mere mortals who can't train as hard as world class athletes it takes us longer, it takes us a good two hours to three hours before we'd even have to worry about drops in blood sugar due to fitness activities.

But in order to recover from fitness activities, we've got to refuel the muscles with glycogen, which is the animal version of what exists in plants, what we call starch. It's a complex sugar.

If you have complex sugar in a plant it's called starch. In an animal it's called glycogen.In order to get glycogen back into the muscles we either drain blood sugar if we don't eat or we eat and create a slight rise in blood sugar.

In other words, if we don't eat immediately following fitness activities we have an adverse impact upon our ability to recover from those very fitness activities.

If we're hoping to be regular in our frequency of fitness activities and we would like to recover quickly with minimal soreness then it is imperative that we eat a simple carbohydrate source as soon as possible after our fitness activities end.

For More Recipes, Fitness Information, or to meet myself or my team at a Lifestyle

Retreat visit us at FoodnSport.com

Dr. Douglas N Grahamauthor of

The 80/10/10 Diet

Free Giftbrought to you by the Dr. Graham & the FoodnSport Team

**Some recipes in this book have questionable food combining and/or high fat ratios, and may be best suited for younger children. Such recipes have been denoted with this symbol ***.