MuscleFuel DL

A n A b o l i c P o w e r f o o d s 1

AnAbolic Powerfoods 1

MeAls 2

bAcon & eggs 2The Four-Country Breakfast 2

PeAnut butter 2Grilled Banana Sandwiches 2

chicken 3Protein Power Baked Ziti 3Chicken–White Bean Chili 3

turkey 4Reuben Sandwich 4

beef 4Power Burger 4Stuffed Peppers 5Mexican Dinner 5

Pork 6Pork & Vegetable Tostadas 6Quick Pork Chops with Green Salsa 6

fish 7Asian Tuna Burgers 7

cheese 7Chipotle Grilled Cheese Sandwich 7Baked Macaroni & Cheese 8

beAns 8Hummus & Pita 8

shAkes 9

whey Protein 9Berry 9Extreme Chocolate 9

Milk & yogurt 10The Green Goddess 10The Caffeinated Banana 10The Orange Crush 10Papaya Berry 10The Blue Monster 10Pineapple Punch 10

the ultiMAte shAke selector 11

remember when your mom used to say “You are what you eat”? As usual, mom

was right—stuff yourself full of junk and your body will reflect it. But if you combine a

healthy diet—quality proteins, complex carbohydrates, and a healthy amount of fat

(yes, fat!)—with strength training, you can grow as strong as a bull.

The following recipes, organized by protein source, have the right stuff, with

most of them clocking in at under 350 calories per serving. So eat up!

ANABOLIC POWER FOODS

Contents

MUSCLE FUEL

AnAbolic Power Foods

m

20+ Protein-Packed Meals & Shakes That Melt Belly Fat Fast

BUILDMASSWITH

PROTEIN

2 BaCk to Contents

The Four-Country Breakfast

BACON & EggS

PEANUT BUTTER

Grilled Banana Sandwiches

1 egg, scrambled

1 slice Canadian bacon

1 whole wheat English muffin, split and toasted

1 Tbsp shredded reduced-fat Mexican-blend cheese

Pinch of sweet Hungarian paprika

Arrange the egg and bacon on half of the muffin. Top with the cheese and paprika. Place the other muffin half on top. Toast in a toaster oven until the cheese melts.

Makes 1 servingPer serving: 270 cal, 20 g pro, 28 g carb, 10 g fat (33% cal from fat), 3.5 g sat fat, 4 g fiber, 800 mg sodium

1 large banana

1½ Tbsp low-fat whipped cream cheese

1½ Tbsp peanut butter

1 Tbsp honey

Pinch of salt

4 slices whole grain bread

1. Cut off one-quarter of the banana and mash it in a bowl with a fork; stir in the cream cheese, peanut butter, honey, and salt. Spread over 2 bread slices.

2. Coat a large skillet with cooking spray and place over medium-high heat. Slice the remaining banana in half lengthwise and then in half crosswise. Place the banana halves in the pan and cook until caramelized. Arrange the bananas over the cream cheese mixture and top with the remaining bread.

3. Wipe out the skillet, add a spritz more cooking spray, and place over medium heat. Add the sandwiches and cook until browned on each side.

Makes 2 servingsPer serving: 320 cal, 11 g pro, 50 g carb, 10 g fat (28% cal from fat), 2 g sat fat, 6 g fiber, 320 mg sodium

Meals

A n A b o l i c P o w e r f o o d s 2

A n A b o l i c P o w e r f o o d s 3 BaCk to Contents

Protein Power Baked Ziti

1. Coat a 2½-quart baking dish with cooking spray. Preheat the oven to 350°F.

2. Cook the ziti according to the package directions. Place in a large bowl.

3. Heat a skillet coated with cooking spray over medium heat. Add the chicken, and cook for 5 minutes or until browned on all sides. Place the cooked chicken in a bowl and set aside.

4. Spray the skillet again and cook the onion and sun-dried tomatoes for 5 minutes until soft. During the last minute, add in the garlic. Add the vinegar and cook for 3 minutes, stirring to loosen any bits that may be sticking to the pan. Stir in the canned tomatoes (including puree), Italian seasoning, and chicken. Simmer for 15 minutes. Add to the bowl with the ziti and toss.

5. Place half of the ziti mixture in the baking dish and top with ½ cup of cheese. Add the remaining ziti, top with the remaining cheese, and bake for 25 minutes.


Chicken–White Bean Chili 1 Tbsp olive oil

2 medium yellow onions, chopped

4 cloves garlic, minced

1 lb boneless, skinless chicken thighs, cut into small pieces

1 lb lean ground chicken

1 can (7 oz) roasted green chiles

1 tsp ground cumin

1 tsp dried oregano

¼ tsp cayenne pepper

4 cups low-sodium chicken stock

1 can (12 oz) cannellini or great northern beans, drained

Salt and black pepper to taste

Fresh cilantro, shredded cheese, diced onion, sour cream, and/or sliced jalapenos, for garnish

1. Heat the oil in a large pot over medium heat. Add the onion and garlic and cook for about 3 minutes, until the onion is translucent. Add the chicken thighs, ground chicken, chiles, cumin, oregano, and cayenne. Sauté until the chicken is mostly cooked through, about 8 minutes. Add the stock and beans. Turn the heat down to low.

2. Simmer uncovered for 20 to 30 minutes. Taste the chili and adjust the seasonings with salt and pepper. Serve with any combination of the garnishes.

Makes 8 servingsPer serving: 240 cal, 28 g pro, 11 g carb, 9 g fat (34% cal from fat), 2.5 g sat fat, 3 g fiber, 370 mg sodium

½ lb whole wheat ziti

½ lb boneless, skinless chicken breasts

1 large onion, chopped

¼ cup sun-dried tomatoes, chopped


2 Tbsp balsamic vinegar

1 can (28 oz) tomatoes in a thick puree

2 tsp Italian seasoning

1 cup shredded part-skim mozzarella cheese

CHICKEN


Reuben Sandwich

Power Burger

¼ cup canned sauerkraut, rinsed twice and drained well

1 Tbsp crumbled feta cheese

1 Tbsp reduced-fat Thousand Island dressing

2 slices rye bread

2 slices smoked deli turkey

1 slice part-skim mozzarella or low-fat Swiss cheese

1. Mix the sauerkraut, feta, and dressing in a small bowl. Spread on 1 bread slice. Top with the turkey, cheese, and the remaining bread.

2. Coat a nonstick skillet with cooking spray and place over medium heat until hot. Add the sandwich and grill for 2 to 3 minutes per side until the cheese has melted.

Makes 1 servingPer serving: 340 cal, 21 g pro, 39 g carb, 11 g fat (29% cal from fat), 5 g sat fat, 5 g fiber, 1490 mg sodium

1. Preheat a grill or skillet to medium-low.

2. Place the ground beef in a large mixing bowl, and add all the ingredients except the wheat germ and buns. Knead with your hands until everything is well mixed. Form into 4 patties. Roll the patties in the wheat germ until they’re covered.

3. Grill or pan-fry for 8 to 10 minutes for medium or 14 to 18 minutes for well done.

4. Place each burger on a bun. Top with the lettuce, tomato, and mustard (if using).

Makes 4 servingsPer serving: 367 cal, 35 g pro, 37 g carb, 11 g fat (27% cal from fat), 2.5 g sat fat, 8 g fiber, 272 mg sodium

1 lb extra-lean ground beef

1 Tbsp sunflower seeds

1 Tbsp finely chopped onion

1 Tbsp finely chopped red bell pepper

¼ tsp ground black pepper

1 cup toasted wheat germ

4 whole grain burger buns

Lettuce (optional)

Tomato, thinly sliced (optional)

Honey mustard (optional)

TURKEY

BEEF


Stuffed Peppers1. Preheat the oven to 425°F. Pour ¼” of water into a baking pan. Cut off the tops of the bell peppers, then carefully remove the seeds and membranes (pinch them out with your fingers or use a paring knife) and discard. Lightly coat the skins of the peppers with the oil. Place the peppers cut side down into the baking pan. Bake for 10 minutes.

2. In a large bowl, mix together the beef, egg white, onion, corn, parsley, wheat germ, black pepper, and ¼ cup of the sauce.

3. When the peppers are ready, remove them from the oven. Reduce the heat to 350°F. Fill each pepper with ¼ of the beef mixture, then return the peppers to the baking pan cut side up (the pan should still have about ¼” of water in it).

4. Bake for 30 minutes. Stir together the horseradish and the remaining ½ cup tomato sauce and add a little to the top of each pepper. Bake for 15 minutes longer, or until the meat is no longer pink.


Mexican Dinner1. Heat a large skillet over medium-high heat. Add the beef and cook, breaking up the pieces with a wooden spoon, until no longer pink. Add the garlic and beans and cook for 2 minutes more. Add the chili powder, cayenne, and water and stir until well combined and some, but not all, of the liquid has been absorbed. Remove from the heat and allow the mixture to cool slightly.

2. Mix the dressing ingredients in a bowl.

3. Divide the lettuce among 4 dinner plates, top with the beef mixture, and sprinkle with the cheese. Spoon the dressing over each salad and crush the tortilla chips on top.


4 bell peppers (green, yellow, or red)

¼ tsp extra virgin olive oil

1 lb extra-lean ground beef

1 egg white

½ cup finely chopped yellow onion

2 Tbsp no-salt canned corn

1 Tbsp finely chopped dried or fresh parsley

¼ cup toasted wheat germ

Pinch of ground black pepper

¾ cup low-sodium tomato or spaghetti sauce, divided

1 tsp prepared horseradish

MeAt

¾ lb lean ground beef (90% lean or higher)


1 can (15.5 oz) black beans, rinsed and drained

1 Tbsp chili powder

¼ tsp cayenne pepper

⅓ cup water

dressing

4 medium tomatoes, diced

2 Tbsp extra virgin olive oil

2 Tbsp lime juice

½ tsp salt

¼ tsp black pepper

sAlAd

2 romaine lettuce hearts, chopped

½ cup shredded reduced-fat cheddar cheese

2 oz baked corn tortilla chips (about 32 chips)


Pork & Vegetable Tostadas ¾ lb pork tenderloin

½ cup cherry tomatoes, halved

6 scallions, cut into 2” pieces

2 jalapeño chile peppers (wear plastic gloves when handling), seeded and cut into strips

2 tsp canola oil

1 tsp chili powder

⅛ tsp salt

2 cups shredded baby spinach

4 corn tortillas (6” diameter)

½ cup canned fat-free refried beans

4 Tbsp shredded reduced-fat cheddar cheese

½ cup fat-free plain yogurt

4 Tbsp chopped cilantro

1. Preheat the oven to 375°F. Cover a small baking sheet with aluminum foil. Place the pork on the baking sheet. Surround with the tomatoes, scallions, and peppers. Drizzle evenly with the oil. Sprinkle with the chili powder and salt. Rub to coat the pork and vegetables evenly with the seasonings.

2. Roast for 30 to 35 minutes, or until an instant-read thermometer inserted in the center of the pork tenderloin registers 155°F and the juices run clear. Remove the baking sheet from the oven and place the pork on a cutting board. Toss the spinach with the roasted vegetables. Let the pork stand for 10 minutes before slicing. Turn off the oven. Place the tortillas in a single layer directly on the oven rack to crisp while the pork rests.

3. Place the beans in a microwaveable bowl with 2 tablespoons of water. Stir until smooth. Cover with plastic wrap, leaving a vent. Microwave on medium power for 2 minutes, or until hot.

4. Place each tortilla on a dinner plate. Spread with the beans. Thinly slice the pork and fan over the beans. Top with the roasted vegetables and juices, cheese, yogurt, and cilantro.

Makes 4 servings Per serving: 308 cal, 26 g pro, 33 g carb, 8 g fat (23% cal from fat), 2 g sat fat, 6 g fiber, 436 mg sodium

Quick Pork Chops with Green Salsa 1½ cups frozen shelled edamame

4 boneless pork chops (3 oz each), trimmed of all visible fat

1 tsp ground cumin

¼ tsp salt

1 Tbsp canola oil

6 tomatillos, cut into wedges

4 scallions, cut into ½” pieces

1 clove garlic, minced

½ cup fat-free, reduced-sodium chicken broth

¼ cup chopped cilantro

1. Prepare the edamame according to package directions; drain.

2. Meanwhile, rub the chops with the cumin and salt. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add the chops and cook for 4 minutes, turning once, or until a thermometer inserted in the center of a chop registers 160°F and the juices run clear. Remove to a plate and keep warm.

3. Heat the oil in the same skillet over medium-high heat. Cook the tomatillos, scallions, and garlic, stirring constantly, for 5 minutes, or until browned. Add the broth, cilantro, and edamame and cook for 3 minutes, or until the flavors meld. Serve with the chops.


PORK


Asian Tuna Burgers

Chipotle Grilled Cheese Sandwich

1 lb fresh tuna

4 scallions, minced

1 tsp minced fresh ginger

1 Tbsp low-sodium soy sauce

1 tsp toasted sesame oil

Canola oil, for grilling

2 Tbsp olive oil mayonnaise

½ Tbsp prepared wasabi (from powder or in premade paste)

4 whole wheat sesame buns, split and lightly toasted

1 cup sliced cucumber, lightly salted

2 cups mixed baby greens

1. Chop the tuna into ½” cubes, then place in the freezer for 10 minutes to firm up (this will make grinding easier). Working in batches if necessary, pulse the tuna in a food processor to the consistency of ground beef. (Be sure not to overdo it; you only want to pulse it enough so that you can form patties.) Transfer to a mixing bowl and mix in the scallions, ginger, soy sauce, and sesame oil. Form into four equal patties. Place in the fridge for at least 10 minutes before grilling to firm up.

2. Preheat a well-oiled grill or grill pan. When hot, add the patties and cook for 2 to 3 minutes per side, until browned on the outside, but still medium rare in the center. Flip and handle carefully, as these burgers are more delicate than beef burgers.

3. Mix the mayo with the wasabi, then spread evenly onto the bun tops. Line the bottoms with cucumber and greens, top with the burgers, then crown with the bun tops.

Makes 4 servings Per serving: 340 cal, 32 g pro, 27 g carb, 12 g fat (32% cal from fat), 2.5 g sat fat, 5 g fiber, 460 mg sodium

1 Tbsp light mayonnaise

1 Tbsp adobo sauce from canned chipotle chiles

8 slices light extra-fiber whole wheat bread

4 thin slices red onion

¼ cup cilantro

1½ cups (6 oz) shredded reduced-fat extra-sharp cheddar cheese

1. Stir together the mayonnaise and adobo sauce in a small bowl.

2. Place bread slices on a work surface. Spread the mayonnaise on the bread slices. Layer with the onion, cilantro, and cheese and top with the remaining bread slices.

3. Coat the top bread slice of each sandwich with cooking spray. Place the coated side down on the grill pan or skillet. Coat the remaining bread slice of each sandwich with cooking spray. Place a heavy pan over the top of the sandwiches. Cook for 2 minutes, then turn and repeat.


FISH

CHEESE


Baked Macaroni & Cheese

Hummus & Pita

8 oz whole wheat elbow macaroni

3 slices multigrain bread

3 Tbsp unsalted butter, divided

1 onion, chopped, about 1 cup

2 cups low-fat milk

2 Tbsp whole wheat flour

½ tsp dried mustard

1¼ tsp salt

1½ cups shredded reduced-fat mozzarella cheese

1 cup shredded reduced-fat sharp cheddar cheese

¼ cup grated Romano cheese

1 can (14.5 oz) salt-free diced tomatoes, drained

1. Preheat the oven to 350ºF. Coat an 11” x 7” baking dish with cooking spray. Set aside.

2. Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to package directions; drain and rinse under cold water to stop the cooking, then drain again. Return to the pot. Meanwhile, place the bread into the bowl of a food processor and pulse into bread crumbs.

3. Melt 1 tablespoon of the butter in a medium saucepan over medium heat. Add the onion and cook until softened, 6 to 7 minutes. Meanwhile, whisk together the milk, flour, mustard, and salt. Pour into the saucepan and cook, whisking, until the mixture begins to thicken, 3 to 4 minutes. Stir in the mozzarella, cheddar, and Romano and cook until melted, about 2 minutes. Pour over the macaroni, add the tomatoes, and mix well to coat. Immediately pour into the prepared baking dish.

4. Melt the remaining 2 tablespoons butter in a medium nonstick skillet over medium heat. Add the bread crumbs and cook, stirring, until they’re coated with the butter, about 1 minute. Sprinkle over the macaroni and cheese.

5. Bake until bubbly and the top is golden, 20 to 22 minutes.


3 whole wheat pitas, cut into wedges

1 can (14–16 oz) chickpeas, drained

2 Tbsp tahini

Juice of 1 lemon


½ tsp cumin

½ tsp salt

2 Tbsp olive oil

1. Preheat the oven to 400°F. Place the pita wedges on a baking sheet and bake for 10 minutes, until hot and lightly crisped.

2. Combine the chickpeas, tahini, lemon juice, garlic, cumin, and salt in a food processor and puree. With the motor running, drizzle in the olive oil until the hummus has a thick, creamy consistency. If the mixture is still too thick, add a bit of water to thin it out. Serve with the toasted pita wedges.


BEANS


Berry ¾ cup instant oatmeal, microwaved in water or fat-free milk

¾ cup fat-free milk

¾ cup frozen blueberries, strawberries, and raspberries

2 tsp vanilla whey protein powder

3 ice cubes


WHEY PROTEIN

Extreme Chocolate 1 scoop low-fat chocolate ice cream

1 Tbsp chocolate syrup

½ cup low-fat chocolate milk

1 Tbsp chocolate whey protein powder

½ banana

3 ice cubes


shakes Put all the ingredients in a strong blender (you’ll need a strong one to manage the ice) and puree until smooth.


The Green Goddess ¼ avocado, peeled and pitted

1 ripe banana

1 Tbsp honey

½ cup low-fat milk

1 scoop protein powder

½ cup ice

1 tsp freshly grated ginger (optional)


The Caffeinated Banana 1 very ripe banana

½ cup strong coffee

½ cup milk

1 Tbsp peanut butter

1 Tbsp agave syrup

1 cup ice


The Orange Crush ¾ cup frozen mango

½ cup carrot juice

½ cup orange juice

½ cup fat-free, plain Greek yogurt

1 Tbsp protein powder

½ cup water

Makes 1 servingPer serving: 290 cal, 15 g pro, 57 g carb, 1.5 g fat (5% cal from fat), 0 g sat fat, 4 g fiber, 200 mg sodium

MILK & YOgURT

Papaya Berry ¾ cup frozen papaya

¾ cup frozen strawberries

½ cup milk

½ cup orange juice

1 Tbsp fresh mint

Makes 1 servingPer serving: 190 cal, 6 g pro, 40 g carb, 1.5 g fat (7% cal from fat), 1 g sat fat, 5 g fiber, 60 mg sodium

The Blue Monster 1 cup blueberries

½ cup pomegranate or blueberry juice


3–4 ice cubes

1 Tbsp flaxseed


Pineapple Punch 1 cup frozen pineapple


½ cup low-fat milk

½ cup orange juice



avocadoPer cup (chunks): 240 cal, 13 g carb, 1 g sugars, 10 g fiber

Avocado might not be a traditional shake constituent, but it should be. Its calories come primarily from monounsaturated fat, the good stuff that protects your heart and helps beat back hunger.

strawberriesPer cup (sliced): 50 cal, 13 g carb, 9 g sugars, 9 g fiber

Calorie for calorie, you’ll get more vitamin C in these berries than you’ll find in an orange. Strawberries also prove to be a rich source of phenols, including the same brain-boosting, anti-inflammatory anthocyanins found in blueberries.

A good shake combines calcium-rich yo-gurt and vitamin- and fiber-packed fruit, giving you a blast of nutrition. Remember the basics: Yogurt and ice will thicken your drink, and use 3 cups of fruit to 1 cup of liquid. Follow this ingredient guide and you’ll be ready for liquid liftoff.

PapayaPer cup (chunks): 55 cal, 14 g carb, 8 g sugars, 3 g fiber

Papaya is blessed with a favorable fiber-to-sugar ratio. It also contains vitamins A and C and papain and chymopapain, two potent enzymes that have been shown to fight inflammation, the cause of asthma, arthritis, and other serious conditions.

BananaPer cup (sliced): 134 cal, 34 g carb, 18 g sugars, 4 g fiber

The humble banana offers hard-to-find nutrients (heart-strengthening potassium, gut-friendly prebiotics), plus it provides shakes with a balanced, creamy texture and enough natural sweetness to ensure no need for added sugar. Freeze very ripe bananas and pop them in the blender with the other ingredients.

THE ULTIMATE SHAKE SELECTOR

fruitMangoPer cup (chunks): 120 cal, 32 g carb, 27 g sugars, 4 g fiber

This tropical treasure brings to the blender 75% of your day’s vitamin C and 25% of your vitamin A. You don’t need added sweetener when you make shakes with mango.

BlueberriesPer cup: 70 cal, 17 g carb, 12 g sugars, 4 g fiber

Blueberries contain anthocyanins, the phytonutrients that give them their blue-red tint and their dense antioxidant punch. That punch translates into serious brain food, as blueberries have been found in studies to protect our noggins against both oxidative stress and the effects of age-related mental decay, which can lead to Alzheimer’s and other forms of dementia.

PineapplePer cup (chunks): 82 cal, 22 g carb, 16 g sugars 2 g fiber

Pineapple is one of nature’s best sources of manganese, a trace mineral that is essential for energy production. One cup provides 76% of your daily recommended intake.

PeachPer cup (sliced): 50 cal, 14 g carb, 12 g sugars, 2 g fiber

Peaches pack lutein and zeaxanthin, powerful carotenoids proven to help protect your peepers from macular degeneration. Plus, the blast of beta carotene may help stave off heart disease and cancer.


liquidsOrange JuicePer cup: 120 cal, 29 g carb, 28 g sugars

OJ’s balance of sweetness and acidity makes it a versatile shake constituent. Go ahead and use orange juice blends, which usually add juice from strawberries, pineapple, mango, or banana. Just make sure the label says 100% juice, otherwise you’re paying for sugar water.

Pomegranate JuicePer cup: 140 cal, 35 g carb, 34 g sugars

A study in the American Journal of the College of Cardiology found that 8 ounces of pomegranate juice a day increased blood flow to the heart. The Journal of Urology also found that 8 ounces of pomegranate juice a day helped prostate cancer patients wean off their chemo and hormone treatments. Make sure the juice you buy has just one ingredient: pomegranate.

Coffee (espresso)Per cup: 22 cal, 4 g carb, 4 g sugars

What could be more convenient than combining your morning buzz and your breakfast in a single glass? Every cup of coffee you consume daily can lower your risk of type 2 diabetes by 7%. Add to that the abundance of antioxidants found in joe and you have a pretty convincing case to make coffee a go-to shake ingredient. Just make sure the coffee is cool—no one wants a warm shake.

Low-Fat MilkPer cup: 102 cal, 8 g pro, 12 g carb, 12 g sugars

Not only does milk up your protein quotient, but one glass also provides about 30% of your day’s calcium, vitamin D, and riboflavin. Don’t like fat-free? Some of milk’s many nutrients are fat-soluble, meaning just a touch of fat will help your body better absorb their benefits.

soy MilkPer cup: 132 cal, 8 g pro, 15 g carb, 10 g sugars

As a shake lubricator, soy milk does fine, especially for those unable to drink real milk. Unlike regular milk, soy milk won’t give you the hit of calcium, but it will deliver a similar dose of protein.

green TeaPer cup: 0 nutrients

Not a traditional shake liquid, but ½ cup gives you a shot of caffeine, plus a big dose of catechins, the antioxidants known to boost metabolism and speed calorie burn.


thickeners & enhAncersPeanut Butter Per ½ tbsp: 50 cal, 2 g pro, 2 g carb, 0.5 g sugars

The fat is good for your heart, the protein is good for your muscles, and the package of vitamins and nutrients (such as vitamin E, manganese, and niacin) will do plenty for the rest of your body. But peanut butter is extremely dense with calories, so keep the quantity to about half a tablespoon per shake.

Fat-Free greek Yogurt Per ⅔ cup: 80 cal, 13 g pro, 6 g carb, 6 g sugars

There may be no better addition to a shake than a healthy scoop of Greek yogurt. Not only does it give the shake a lovely body, but it also adds a lot of protein and gut-friendly bacteria.

Fresh Mint/ Fresh BasilPer 2 tbsp: 2 cal

Fresh basil contains cancer-fighting carotenoids; it pairs well with strawberries and watermelon. The menthol in mint can help facilitate easy breathing and relieve indigestion; try it with melon, blueberries, and papaya.

agave syrup Per 1 tbsp: 60 cal, 16 g carb, 16 g sugars

Agave’s sweetness comes primarily from a form of fructose called inulin, which has a very gentle effect on your blood sugar. Agave syrup not only helps prevent the dreaded sugar crash, but also keeps your body from going into fat-storage mode.

Honey Per tbsp: 64 cal, 17 g carb, 16 g sugars

As far as sweeteners go, honey ranks high on the list because it gives you something in return for all that sugar—namely a host of phytonutrients that have antiviral and antibacterial properties.


boostsWhey Protein Powder Per 2 tbsp: 120 cal, 23 g pro, 5 g carb, 3 g sugars, 0 g fiber

Getting extra protein first thing in the morning will help jolt your metabolism into action—it’s also been shown to help you retain focus throughout the morning.

Fish Oil Per tsp: 41 cal, 4.5 g fat

The omega-3 fatty acids in fish oil help protect your heart, fight inflammation, boost your brainpower, and reduce blood pressure, among other things. Look for a brand with a subtle flavor that won’t leave your shake tasting like a can of sardines.

ground Flaxseed Per 2 tbsp: 80 cal, 3 g pro, 4 g carb, 6 g fat, 3 g fiber

These seeds deliver a mother lode of omega-3s. Shakes are the easiest way to sneak flax into your diet.

Fiber Boost Per 1 tbsp: 16 cal, 4 g carb, 4 g fiber

Often sold under the name of psyllium husk, a dose of fiber is going to do more than promote a healthy colon. Fiber will slow the digestion of the shake in your stomach, which not only means you’ll stay fuller longer, but also that the sugar from the fruit will have a less dramatic impact on your blood sugar levels.

This book is intended as a reference volume only, not as a medical guide or manual for self-treatment. If you suspect that you have a medical problem, we urge you to seek competent medical help. Keep in mind that nutritional needs vary from person to person, depending on age, sex, health status and total diet. Information here is intended to help you make informed decisions about your diet, not to substitute for any treatment that may have been prescribed by your physician.

Mention of specific companies, organizations, or authorities in this publication does not necessarily imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities in the book imply that they endorse the publication.

Internet addresses and product information given were accurate at the time this publication was posted.

© 2013 by Rodale Inc. All rights reserved.

This publication is only for the personal use of Rodale customers. For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Project editor: Krissa Strauss • Project manager: Danielle Veloza • Copy editor: Linda Rao • Designer: Maureen Logan • Photo editor: Stephanie Smith

Photography: Mitch Mandel/Rodale: pp. 1–2, 3 (ziti), 4–5, 8 (macaroni and cheese), 9; Rodale Images: pp. 3 (bean chili), 7 (tuna burger), 8 (hummus), 10–14; Kana Okada: pp. 6, 7 (grilled cheese)

202246001 / 001571

http://www.rodale.com

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