Table of Contents
Original Foreword Hugh Jackman xiii
Preface to the 10th Anniversary Edition xvi
Introduction 1
1 Reduce Stress to Increase Vitality 9
My Introduction to Stress 12
The Toll of Stress 15
Types of Stress 20
2 Understanding the Thrive Diet 33
High Net-Gain Nutrition is the Key 34
Raw and Low-Temperature Cooked foods 44
Airline-Forming Foods to pH Balance the Body 47
One-Step Nutrition 57
Nutrient-Dense Whole Foods Will Keep You Satisfied 61
Whole Foods for Complete Nourishment 63
Determining Common Food Sensitivities 65
Eliminating Biological Debt 71
Hydration 79
Lifestyle Tips to Complement the Thrive Diet 81
Applying the Thrive Diet 87
Recalibration: Ease into It 89
Getting Started on the Thrive Diet 90
3 The Thrive Diet for a Healthy Environment 93
The Energy Requirements of Food Production 93
Protein Production: A Significant Environmental Strain 96
Soil Quality 97
Why the Thrive Diet is Less Demanding on the Environment 98
What Can We Do? 99
4 Exercise for Lifelong Health 101
Exercise: Getting Started 103
Eight Key Nutrients to Fuel Fitness 107
Proper Nutrition Boosts Exercise's Positive Effects 116
Nutrition Before Exercise 118
Nutrition During Exercise 125
Nutrition Immediately After Exercise 129
Alkalizing Foods and Exercise 132
Exercise-Specific Recipes 133
5 Staple Foods for the Thrive Diet 148
Vegetables 148
Legumes 151
Seeds 152
Pseudograins 157
Fruit 160
Oils 161
Nuts 164
Grains 166
Next-Level Foods 168
Additives 177
6 Meal Plans for the Thrive Diet 180
Shopping List 180
Appliances Needed 184
Traveling and the Thrive Diet 184
The Meal Plan 186
The Thrive Diet 12-Week Meat Plan 188
7 Recipes for the Thrive Diet 220
My Recipe Philosophy 220
Herbs 221
Soaking and Sprouting 222
Variations 225
Recipes 229
Appendix 338
Vitamins and Minerals 338
Carbohydrate, Fat, and Protein 347
Glossary 351
Resources 357
References 361
Recipe Index 367
Subject Index 371
