811 FreeRecipeBook

8/19/2019 811 FreeRecipeBook

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

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

http://foodnsport.com/http://foodnsport.com/store/getting-started-with-80-10-10/http://foodnsport.com/store/media/audio/http://foodnsport.com/store/books/prevention-and-care-of-athletic-injuries.htmlhttp://foodnsport.com/store/media/the-cause-of-health-cd-set.htmlhttp://foodnsport.com/80-10-10-Kickstart/kickstart-a.html


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Part One

Sweet Eats

\Decadent delights that are both

delicious and healthy.


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3

Sweet Eats

***Papa’s Apple Pie

I 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!


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4

Sweet Eats

Blueberry Crumble Pie

Simple, 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!


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Sweet Eats

***Pineapple Donut Holes

The 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"

ni ! a $ 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!


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Sweet Eats

Mango Crunch Nice Cream

Cold 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!


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Part Two

Savory Nosh

Rich salads and scrumptious appetizers.

100# kid tested. Papa approved.


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Savory Nosh

Breaded Cauliflower & Broccoli Bites

Discovered 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 dehydratortrays.

3. ! Dehydrate at 120°F for 12"14 hours, or until

crisp on the outside. Enjoy!


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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.


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Your body temperature just doesn't go up quickly because the bodyis very good, very efficient at cooling itself. So I like to give myself afair amount of time doing warm up and break warm up into differentcomponents of a generalized warm up versus a specific warm up fora 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 andyou 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 getmy elbows and shoulders used to this idea and move my head aroundand move my neck around in such a fashion that I'm gettingcomfortable on the bike" and it's easily 10 or 15 minutes before youstart 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 beforeyou're comfortable and your breathing rate has reached a steady stateand 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 tospeed up a little bit and go into a nine minute or an eight minutepace.

By the time I've done two or three miles and I've been out there forover 20 minutes now I feel loose enough so that if I want to run somesprints I can. If I want to run a faster mile I can but the risk of injuryto just go out and go full force whether that's on a tennis court oranywhere 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 ina very hot environment it's easier to warm up. It's a bit harder to cooldown. If you're in a very cold environment it takes a lot longer towarm up and the cool down can happen so fast as to be too quick.

In both instances you can use clothing to your advantage - layeringon and layering off of clothing to make the warm up and the cooldown 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 - andthis happens a lot here when I'm in England in the late autumn orearly 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 thefirst lap and by the time I've been about a mile I can feel I'm warmerand I'll take off the outer layer of clothing and then continue, go foranother 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'mstripped down to just my running clothes.

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

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

Essentially what we want to have happen is similar to a truck goingthrough gears and so we start out in first gear and then we go tosecond and third and fourth and fifth and the same thing as westart slowing back down towards the end of the fitness activities

and want to go through fifth to fourth to third to second before weend up back in first gear and simply walking home or doingwhatever the easy things are before we sit down and enjoy somefresh fruit.


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What Makes A Proper Recovery?

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

If you want to know more about it the book is available. I'm nottrying to market lots of products but when the book already existsthere's just no reason to recreate the wheel here.

When you are exercising, when you're being physically active, youare using up muscle glycogen. It's your stores of sugar and I don'twant 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 carthan 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 workingfrom.

The muscles also are essentially that gas tank for fuel. Once they goempty you start draining blood sugar but that usually takes fairlyintensive exercise that's been continued for close to three hours

before you're going to start appreciably draining blood sugar ratherthan 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 uptheir muscle sugar in about 75 to 90 minutes.

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

But in order to recover from fitness activities, we've got torefuel the muscles with glycogen, which is the animal versionof what exists in plants, what we call starch. It's a complexsugar.

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

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

If we're hoping to be regular in our frequency of fitnessactivities and we would like to recover quickly with minimal

soreness then it is imperative that we eat a simplecarbohydrate source as soon as possible after our fitnessactivities end.

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

Retreat visit us at FoodnSport.com

Dr. Douglas N Graham author of

The 80/10/10 Diet

http://foodnsport.com/store/nutrition-and-athletic-performance.htmlhttp://foodnsport.com/store/nutrition-and-athletic-performance.htmlhttp://foodnsport.com/80-10-10-Kickstart/kickstart-a.html


15/15

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

**Some recipes in this book have questionable food combiningand/or high fat ratios, and may be best suited for younger children.Such recipes have been denoted with this symbol ***.
http://foodnsport.com/http://foodnsport.com/http://foodnsport.com/http://foodnsport.com/http://foodnsport.com/http://foodnsport.com/http://foodnsport.com/retreatshttp://foodnsport.com/retreatshttp://foodnsport.com/http://foodnsport.com/store/getting-started-with-80-10-10/http://foodnsport.com/store/media/audio/http://foodnsport.com/store/books/prevention-and-care-of-athletic-injuries.htmlhttp://foodnsport.com/store/media/the-cause-of-health-cd-set.htmlhttp://foodnsport.com/80-10-10-Kickstart/kickstart-a.html

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