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Pr eci si o n N utr i ti on

SU p e r Sh a ke s
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Dr .Jo hn M .Be r ar di ,Ph . D .& Dr .Jo hn K.W i l l i a m s,Ph . D.

@ 2005, Sci ence Li nk,I nc.AI Ir i gh t sr eser v ed.You maynotc op y, shar e ordi s t r i bu t e
t hi s wor ki n any f or m at or m edi a wi t ht he expr ess wr i t t en consent of Sci ence Li nk,

I n c o r p o r a t e d . F o r p a r t n e r s h i p / d i s t r i b u t i o n i n q u i r e s , c o n t a c t s a l e s @ i o h n b e r a r d i . c o m

T abl eo fCon t en l

SuperShakes

I n t r odu c t i on: On eMe a l Th a tRul e sTh e m AI I

I n ourhumbl eopi ni on s, t her ear e2 f undament al el em en t si ni mpr o vi ngy ournu t r i t i on pr ogr am . F i r s t ,y ou need t he r i gh ti n f or mat i ont osucc eed.You need t o know t he r ul e so fgood
nutr i ti on,and you need t o know how m uch t o eat ,whatt o eat,and when t o eati t .
*

Ho wever ,e ven wi t ht he r i ght i n f or mat i on,man y peopl ec on t i nu e eat i ng I e ss t handesi r abl e di et s. They know b et t er ,t hey may e ven h ave t he r i gh ti nf or ma t i on,but s omet hi ng el se s t i l ls t ands i nt h e way. Th atsomet hi ng i st he sec on df undam en t al el emen tofi mpr ov i ngyourdi et :i mpr ov i ngy ourpr ep ar a t i on. E ven i fy ou hav et he r i gh ti n f or mat i on t o suc c eed,even i fy ou m i ght k now ex act l y whaty ou shoul d be eat i ng and when,i fy ou don' t hav et he r i ghtf oods r eady a tt he r i gh tt i me s, y ou' r e doomed. F or ex ampl e,t ak e an i ndi vi dualwho' s ac cus t omed t o eat i ng 3 meal s perday,at mo st . Now ask t hem t o eat58t i mes p erdayand wa t c ht h ei re y es bug ou to ft hei r

headswi t he xt r eme i n cr edul i t y .W h yt he r esi s t ance ? W el l f i r s t , t hatj u stseems I i ke a

I o toff ood. Sec ondl y,i tr egi st er s as a l o tofwor kt o pr ep ar et hatf ood.

Have you exper i enced any r esi st ance si nce we i nt r oduced t he 58 m eal a day

r ecommendat i on s? May bej us ta I i t t l e? I fso,don' twor r y.W e' r e aboutt or e scue y ou

f r om y ourf ear s ofbubbl i n gc aul dr ons ,ki t c hen expl osi on s,and 10 f oott al ls t ack s of
di r t y di shes.

You see,her e' st he sec r e t :notaI Io fyourmeal s hav et ob e bi gf ood meal s. I nf ac t ,

sever alofyourm eal s can be easyt om ake,t ast yI i t t l e dr i nks we cal l x superShakes. ' ' So what ar e Super Shakes? W el l , for st ar t er s, Super Shakes ar e em eal r epl ac em ent s . ' ' Howev er ,c al l i ng t hem m eal r epl ac em ent si s al m os ta di ss er vi c e.

Ri gh tnow,t her e ar eI i t er al l y hundr eds ofsuppl em en t s on t he mar ke tc l ai mi ng t ob e

u m ealr epl acem ent s. 'Si m pl y put ,m ostar e com pl et el y usel ess and woef ul l y devoi d of

good nut r i t i on. They o f t en c on t ai n bad f at s, I ow qual i t y pr o t ei n,and sugar . I n

addi t i on, t he fr e usual l y mi s si ngsome cr i t i calnu t r i ent st ha twe f i nd i nf ood.

The Sup er Sh ak e,on t he o t h er hand,i s pack ed wi t h good st u f fI i k e hi gh qu al i t y

pr ot ei n,f i ber ,good f a t s,an t i ox i dant s ,and mor e. The SuperSh ak ei sn' tj us ta good
mealr epl ac em en t ;i t ' s ac t ual l y sup er i ort o mos to ft he meal sy ournei ghbor s ar e eat i ng aI I ar ound y ou,aI Iday I on g. And i n addi t i on t ot he good nut r i t i on i tpr ov i de s, t he SuperShake meet sy ourneed f orqui ck, eas y ,hi gh qual i t yf oodt ha ty ou c an ha ve
i n a pi nch. So w heneveryou need a Pr eci si on Nutr i t i on qual i t y m eal ,but can' tm ake af ul l ,whol ef ood pl at ef oryour sel f ,i t ' s ti mef ora SuperShake.

SuperShakes

Sup e rSh ak eI n gr e di en l
The SuperShake i sn' tso m uc h a spec i f i c shake as i ti sa I i st o fi ngr edi en t s. Of
cour se, i t sti l lconf or ms t ot he 10 Habi t s and i s bui l t based on your m ealcr eati on

hi er ar ch y. ( Fi r sty ou pi ckyourpr ot ei n,nex ty ou add y ourv eggi e s and f r ui t s, t hen y ou c onsi dery ourc ar boh ydr a t et i mi ng,and f i nal l yy ou b al anc ey ourf at s. ) Bu tt he gr eat
t hi ng abou tt he SuperShake i st hef ac tt haty oucan t ai l ori tt oy ourown desi r es, f ood
pr ef er ences,t ast es,cal or i e needs,and desi r ef orvar i et y.So l et ' sI ook atsome oft he t y pi c al i ngr edi ent s we u se i n ourSuperShak er eci pes.

Remember ,t hough,y ou don' thav et os t i ckwi t hj u stt he se. Ge t t i ng cr eat i ve,y ou can
ei t her add t o or r epl ace i ngr edi en t sf r om t he I i s t bel ow t o cr eat e one of s ev er al hundr edSuperSh ak e var i et i es. Bu th er e' swh er ey ou mi ghtst ar tou t : u A I i qui db ase such a si c ed gr een t ea, wat er , Car b Coun t do w n@ ,

j ui ced f r ui t s an d veggi es, i c ed co f f ee, et c. u A hi ghqual i t y pr ot ei n powder( i deal l ya m i l k pr ot ei n bl end such as

Bi ot est Low Car b Gr ow@ or Met Rx Pr ot ei n Pl us@ ,avai l abl ei na var i et y of fl avor s - at hl et es, be car ef ul however to be sur e your suppl emen t doesn' tc on t ai n an yt hi ng t ha t wi l lc ompr om i s ey our

el i gi bi l i t y )
u A conc en t r a t ed gr een s pr oduc tsuchas Gr een s+@
u Fr ui t such as m i xed f r oz en ber r i es, appl es, pi neappl es,peaches, et c.

u Gr ound f l axs eeds /f l ax meal

u Mi xed nut s such as pecans,al m onds,wal nut s,cashews,et c.

u Dai r ysuch as c ot t age c heese,pl ai ny ogur t ,r i c ot t a cheese,e t c.

u F r e sh v eggi ej ui c e such asc ar r ot s,c el er y , et c. pr ep ar ed i naj ui c er

u F i br ousgr ai n s suchaswhol e gr ai no at s
u Ext r act s such as vani l l a,pepper mi nt,et c.

Fr om t hat I i stal one,you can m ake hundr eds ofdi f er entcom bi nat i ons. Getcr eat i ve and exper i m entwi th aI Isor t s ofvar i et i es. Justkeep i nm i nd t hat ,I i ke any ot herm eal ,

t he si z e and amount o f each shake shoul d var y ac cor di n gt oy our body si z e and nu t r i t i onalneeds. Fornow,s t i ck wi t ht he ser vi ng s i z es bel ow.Femal es can cu tt he s er vi ng si z e si n hal f .

SuperShakes

s O o n m t h e e o f o t h l l o e w m i n a g t r p y a a g n e d s , t h y e o n u ' b l l e f g i n i n d c s r o e m a t e i n g o f y o u r o f a w v n o . r i t e S u p e r S h a k e r e c i p e s . G i v e
B er r y Bl ast S uper S hake
u lcup i ced gr eent ea
u l scoop vani l l af l avor ed m i l k pr ot ei n bl end* u 1 cup f r ozen m i xed ber r i es

u lser v i ng o fgr eens pr oduc t ** u 3t b sp pl ai nyo gur t

u 3t b sp whol egr ai n oat meal ( dr y )

Add gr een t ea,pr ot ei n, gr eens,y ogur t ,and oat st o a bl enderand bl end on hi gh f or1 mi nu t e. Ne x t ,add ber r i es t ot he bl enderand bl end ag ai nf or1 m i nu t e. Makes 1
SuperShake.

Tw o G r eat Tast es S uper Shake

u u u u 1 cup wat er l scoop chocol at e fl avor ed m i l k pr ot ei n bl end* lt bsp nat ur alpeanutbut t er 1t bsp m i xed nut s

u 3t bsp pl ai nyo gur t u lt bsp gr ound f l ax s eed s u lser v i nggr eens pr oduc t **

Add wat er ,pr ot ei n,gr een sy ogur t ,and f l ax s eeds ( pr egr ound i nac of f ee gr i nderor pur chased as f l ax meal )t o a bl ender and bl end on hi gh f or 1 mi nut e. Nex tadd
peanu t but t eran d mi x ed nu t s. Bl end agai nf or1 m i nu t e. I fy ou pr e f eran i ce col d
shake,add 5 i ce cubes and bl end f oranot herm i nut e. M akes l superShake.

A ppl e and G r eat G r ai ns S uper S hake

u l cup water u l scoop vani l l af l avor ed m i l k pr otei n bl end*

u 4t bspwhol e gr a n oa t meal ( dr y )
u u u u u lt bsp gr ound f l ax s eeds 3t bspy ogur t 2t bsp m i xed nut s l cor ed appl e lser v i nggr eens pr oduc t **

u Ci nnam on spr i nkl ed i n

Add wa t er , pr ot ei n, gr eens, f l axseeds ( pr egr ound i na c of f ee gr i nderorpur c hased a s f l a x meal ) ,y ogur t ,an d oat st o a bl enderand bl end on hi gh f or1 m i nut e. Ne x t ,add

m i x e dn u t s a n d a p p l e s l i c e s t o t h e b l e n d e r . B l e n d a g a i n f o r 1 m i n u t e . I f y o u p r e f e r

SuperShakes

an i ce col d shake,add 5 i ce cubes and bl end f oranot her m i nut e. M akes 1 Super Shake.

V eggi e Super Shake

u 3 car r ot s u 2 cel er yst al ks

u 1 cl ov e gar l i c
u 1 / 2 cup spi nach u W cup par sl ey u l scoop vani l l af l avor ed m i l k pr ot ei n bl end*

u lt bspgr ound f l a xseeds u lser vi n g gr eenspr oduc t **

Pl ace par sl ey,spi nach c ar r o t s,cel er y,and gar l i ci nj ui c er . Di l u t ej ui c e,i fnec ess ar y , wi t h col d wat ert oac hi ev e 1 cup off l ui d.Addj ui c et o bl enderal on g wi t h pr ot ei n, f l ax
s eeds,and gr eens powder . Bl end on hi gh f or 1 mi nut e. I fy ou pr ef eran i c ec ol d
shake,add 5 i ce cubes and bl end f oranotherm i nut e. Makes lsuperShake.

A pr i cotY ogur t S uper S hake

u lcup nonf atpl ai ny ogur t
u l scoop vani l l af l avor ed m i l k pr ot ei n bl end* u 10 dr i ed apr i cot hal ves

u lser vi n g gr een s pr oduc t ** u lt bsp gr ound f l a x seeds

u l cup i ce

ocess unti l sm ooth and cr eam y. M akes 1 Combi ne e ver y t hi ng i n bl ender and pr SuperShake.

Al m ond C oconutS hake

u l cup chocol at e Car b Count down u l scoop chocol at ef l avor ed m i l k pr ot ei n bl end* u 6 al m onds

u lt b spgr a t ed c oc onu t
u W t sp al m ond ext r act

u ls er vi ng gr een s pr oduc t ** u lt b sp gr ound f l a xseeds

u l cup i ce

Combi ne al Ii ngr edi en t se xc ep tal monds i n bl enderand pr oces sf orone mi nu t e.Add

al m onds and bl end unti lchopped. M akes l superShake.

SuperShakes

No t e sonSuppl e me n l Us e d
* The m i l k pr ot ei n pr oductr ecom m ended i s Low Car b Gr ow@ ,manuf act ur ed Bi ot est .

Notonl ydoe st hi s pr oduc tc on t ai n one oft he hi ghes tqual i t ypr o t ei nm i x es av ai l abl e,

i tal so t ast es al m ost I i ke a r ealm i l kshake. Thi s pr oduct i s easi l yfound onl i ne. I ff or

som e r eas on y ou c an' tgetL ow Car b Gr ow,y ournut r i t i on coach wi l lhel py ou c hoose

a subs t i t u t e. Agai n,at hl et e s, j us tbe sur ey ou' r e notcom pr omi si ng y ourel i gi bi l i t yb y

choosi n g a pr ot ei n pr oduc tt h at ' sques t i onabl e. ** The gr eens pr oduc tr ec ommended i sc al l ed Gr een s+. Thi s pr oduc ti sf ant ast i c. I t
has been shown t oi ncr ease bl ood l evel s ofant i oxi dant s,t oi m pr ove aci d base st at us, and t oi m pr ove otherm ar ker s ofheal th. You can f i nd t hi s pr oducti n stor es oronl i ne;

bu t agai n,i fy ou h ave any t r oubl e,ask y our nut r i t i on coach t o hel py ou ou t . And agai n,at hl e t es us ey ourheads. Be sur ey ou' r e no tcompr om i si ng y ourel i gi bi l i t yb y choosi ng a pr o t ei n pr oduc tt h at ' s ques t i onabl e. I fi n doubt ,ask !