Free Gift

brought 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.
Sweet Eats

***Papas 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!

3
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!

4
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-

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!

5
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!

6
Part Two

Savory Nosh

Rich salads and scrumptious appetizers.

100% kid tested. Papa approved.
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 dehydrator
trays.

3.) Dehydrate at 120F for 12-14 hours, or until

crisp on the outside. Enjoy!

8
Savory Nosh

Luscious Lime Salad

Combining 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!

9
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.

10
Savory Nosh

Corn Chips & Guacamole

A 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!

11
 Two Simple Techniques to Become Invincible by Dr. Graham
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.
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.
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.
 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 warm
up 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 Graham
author of
The 80/10/10 Diet
 Free Gift
brought 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 ***.