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Copyright 2014 SuperheroBuilt.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author. 2

Introduction From Dennis... The majority of people that I train with, don't even come close to eating enough fruits and veggies. Don't get me wrong... It's not easy to eat these all the time, however, if you want to start transforming your body and health you must start incorporating them more. The challenge with this manual is simple... Include at least one fruit or vegetable with ALL of your meals for the next 30-days. This means breakfast, lunch, and dinner, as well as snacks. I recommend a 2-1 ratio for vegetables to fruits. This means you will include more vegetables at these meals than fruits. For example, you could do something like this: Breakfast: include vegetables Snack: Include vegetables Lunch: Include vegetables Snack: Include fruit Dinner: Include vegetables Snack: Include fruit Then simply repeat the process the next day. This challenge is so great because it is very straight forward and to the point. If you follow it, you will be amazed at how much better you start feeling and looking. Below, I have included 27 of the best fruits and vegetables that you can eat. Of course, you are not limited to just these. Use them as a guide when choosing the best fruits and veggies for YOU. One last thing... Don't be afraid to try new foods over the next 30-days. Step out of your comfort zone and try some egg plant or acia berries or kale. Eat something you never have before and you may just be surprised at how good it is. I look forward to hearing all about your success, Dennis Heenan, MCTT Master Certified Turbulence Trainer P.S. Are you in need of a nutrition plan but have no idea where to start? Try out my Daily Shred Diet today! 3

Best Vegetables 1. Broccoli This veggie is filled with antioxidants that can help reduce the risk of a number of different cancers including, stomach, rectal and lung cancer. It has beta-carotene, vitamin C and folate which all help boost immunity. Broccoli also has protein included in the list of health benefits, to help build lean muscle. 2. Brussels Sprouts One of my personal favorites, Brussels sprouts contains folic acid, making them especially important for pregnant women. They have vitamin C, K, fiber and potassium. Brussel sprouts are a versatile vegetable and can be cooked and enjoyed many different ways. 3. Onions Onions help regulate blood sugar, encourage the production of good cholesterol, and help reduce the amount of free radicals in the body. This veggie provides you with tons of antioxidants and other cancer-fighting components that make it an important component to everyone's diet. 4

Best Vegetables 4. Kale This leafy vegetable is full of vitamin K, lutein, and vitamin C. Kale is simply one of the most nutritious vegetables on the planet. Kale is a nutrient powerhouse, packed with minerals including copper, potassium, iron and magnesium. Kale has a high concentration of many other nutrients and cancer-fighting benefits. This veggie is a winner. There are many creative ways to sneak it into your daily routine. I like to add it to my breakfast smoothies to pump up the nutritional value. 5. Spinach Similar to kale, spinach is another powerhouse that should be included in your diet daily. With a milder flavor and texture, spinach can be easily added to most dishes. Spinach contains vitamins, minerals and nutrients that are good for hair, bone and skin health. Spinach is packed with potassium, iron, calcium, and magnesium. The magnesium in spinach helps regulate and maintain metabolism, supports healthy blood pressure and helps to maintain positive nerve and muscle function. 5

Best Vegetables 6. Asparagus This delicious and tender vegetable is an anti-inflammatory food, which helps support digestive health. Asparagus is loaded with folate, fiber, vitamins A, C, E, and K. Asparagus is a good source of fiber and protein that are both essential for proper digestion and immunity. The vitamin B found in asparagus helps to regulate blood sugar and the properties found in the vegetable can also help with anti-aging. 7. Bok Choy Bok Choy is a Chinese cabbage that does not look like your traditional head of cabbage. One cup of bok choy contains 34% of the daily-recommended intake of vitamin C and helps protect the body against cell damage. The folate and vitamin B6 help to regulate heart health. Additionally, it has unique sulfur containing compounds that may reduce the risk of multiple types of cancer. 8. Swiss Chard Swiss chard is one of my favorites because it is easy to grow on your own. This veggie grows quickly, so you can harvest it frequently from your own back yard. Swiss chard is packed with vitamins, minerals, and nutrients that nourish your body. As you can see, I am a huge can of leafy greens. They are all similar to one another, but the taste can vary, so find which one you like most and incorporate it into your diet. 6

Best Vegetables 9. Mushrooms Mushrooms may be a fungus, but don't shy away from them. Their benefits can greatly impact your health in a positive way. Mushrooms can help improve the immune system, helping you fight off colds and sickness. Mushrooms are a good source of minerals, including selenium, potassium and copper. Out of all of the available vegetables, mushrooms are the leading source of the essential antioxidant selenium. 10. Beets This sweet and earthy vegetable is deep in color and flavor. Beets contain antioxidants called betalains, which can help fight cancer and other diseases. Beets are high in potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C and folic acid. Beets are also a great liver cleanser and blood purifier. Beets help improve mental health and contain the same substance that is used in fighting minor depression. Finally, because beets are higher in sugar, they provide you with a healthy source of energy. 11. Bell Peppers Bell peppers come in all shapes, sizes and colors. This delicious vegetable can be red, green, yellow and orange; they can be very large or fairly small. The veggie has a tangy and crunchy texture, while having a mild, yet sweet flavor. Bell peppers are low in calories and high in flavor. They contain vitamin C that helps to keep your skin youthful and power your immune system. Bell peppers are anti-inflammatory and jam packed with antioxidants. This veggie contains vitamin B6, and has a high sulfur content that plays a protective role for the body. 7

Best Vegetables 12. Cucumbers Cucumbers are a mild vegetable that are a good topping to salads, sandwiches and are delicious in water. Since the flavor is mild and they are high in water content (95% water), these make a great snack drizzled with some olive oil and lemon juice. Cucumbers are a good source of B vitamins and electrolytes and they help to eliminate toxins from the body. Cucumbers also contain high amounts of silica that can help relieve joint pain, and promote joint health and wellness. 13. Cabbage This vegetable is packed with cancer fighting compounds and vitamin C. This vegetable is mild and comes in all sorts of different colors. It can be eaten cooked or raw making it versatile and delicious. It tastes wonderful in a healthy cole slaw, topped on a salad or made into a cooked cabbage dish. 14. Sweet Potatoes Unlike regular potatoes, sweet potatoes provide you with nutrients and vitamins that do the body good. This vegetable is creamy and deliciously sweet and it is filled with vitamin C, potassium, fiber, and magnesium. This sweet carbohydrate can be added and used in various recipes. It can be used in breakfast, lunch and dinner dishes and is one of my personal favorites. I enjoy this veggie topped with organic almond butter and cinnamon or sprinkled with cheese and doused with fresh salsa. 8

Best Vegetables 15. Squash Squash comes in all sorts of shapes, sizes, colors and tastes. There are so many different types of squash, some mildly flavored and some with a stronger flavor. The fun part about squash is trying all the different kinds! Experiment with a few different ones and find your favorite, my favorite is butternut and acorn. Squash is a rich source of vitamin A and C, magnesium, fiber, folate, riboflavin, phosphorus, potassium and vitamin B6. Squash is good for your vision and your cholesterol levels. Additionally, for all the women out there: women who consumed high amounts of this magnesium found in squash in their daily diet had fewer mood swings and cramps, and less PMS symptoms. 16. Tomatoes Tomatoes are jam packed with cancer fighting properties. They are full of vitamins and nutrients that keep our bodies youthful and feeling amazing. They have vitamins A-K and are can help reduce the number of free radicals we have in our bodies. 17. Corn Corn is a childhood favorite. When preparing a vegetable dish for a family with children, corn always seems to get the job done. This sweet and light vegetable is high in fiber, filled with folic acid and vitamin C, low in fat, calories and has fat fighting kernels. When buying corn, always buy organic and non-gmo. 88% of corn is genetically modified, meaning it has had the natural DNA scientifically altered. We always want to buy our produce in the most natural form, free of GMO s, pesticides and any other additives that can hard our bodies. 9

Best Fruits 1. Apples Apples are packed with health benefits that nurture your body and make you feel great. Apples contain flavonals that can help reduce the risk of certain cancers. Apples are high in fiber, which fills you and up helps regulate blood sugar. Apples are naturally detoxifying, which helps support the production of saliva in the mouth, making this fruit a natural breath freshener. Apples also contain vitamins and antioxidants that cause glowing skin, help vision and improve overall health. 2. Cherries Cherries are a delicious, sweet little fruit that has many hidden health benefits. Cherries help to fight belly fat and have properties that help to manage weight. Not only that, cherries can help combat soreness you get after a workout. Cherries are a natural anti-inflammatory, they are packed with antioxidants and melatonin that will help you sleep better. Cherries are low in calories and high in flavor and they help to satisfy that sour sweet tooth. 3. Blueberries This versatile summer berry has antioxidants and vitamin C. Blueberries boost brainpower and contain anti-inflammatory and natural bacteria fighting compounds. Blueberries contain anthocyanins that attack cancer-causing free radicals and can even block the growth of tumor cells. These small yet mighty little berries are a key to your health, toss a handful into your morning smoothies or top a nice bowl of steel cut oats with this powerhouse fruit. 10

Best Fruits 4. Grapefruit I love citrus fruit. This tangy, sour, delicious fruit is a great mid-morning snack and the tart flavor gives your taste buds a pick-me-up. Grapefruits are high in enzymes that help to burn fat, they help to increase metabolism and they help to lower cholesterol levels. Grapefruits are also great at fighting infection, so if you feel a cold coming on, fill up your glass and enjoy a nice, tart glass of grapefruit juice. Cheers to your health. 5. Blackberries Berries in general are the most nutrient packed fruits for you. Blackberries are full of antioxidants, rich in fiber, and low in calories. This sweet little berry is a great topper to cereals, oats, and smoothies. This berry is known to contain cancer-fighting properties and can help aid digestion. 6. Kiwi Kiwi is one of my personal favorites fruits. It tastes tropical, and is a mix between tangy and sweet. This small, yet impactful fruit is a good source of vitamin E, C and magnesium. Since this fruit contains a lot of potassium, it can help with the maintenance of teeth, bones and gums. You can peel the skin or eat this fruit whole. 11

Best Fruits 7. Peaches This fruit makes for a perfect snack, containing about 35-50 calories per peach. The fiber in the skin makes you feel full, and the sweet center satisfies that sweet tooth. The vitamin A and C found in peaches helps the skin stay looking hydrated and fresh, and they have a diuretic effect which helps cleanse the organs. In Hungary, peaches are known as the fruit of calmness because they are known to help calm nerves and anxieties. 8. Bananas Bananas are a wonderful, creamy, delicious fruit that has carbohydrates to keep you full longer. Adding this fruit to your post-workout meal will keep you fueled and help prevent muscle cramping. Bananas are a probiotic which help good bacteria grow in the stomach and intestines. Bananas are antacids and help with the absorption in the body. 9. Lemons This fruit has so many health benefits, it is nearly impossible to name them all. Lemons contain vitamins C and B and antioxidants. Lemons help fight indigestion, constipation, sore throats, high blood pressure, kidney stones, and reduces the likelihood of strokes and diabetes. Additionally, this fruit improves your hair, skin and teeth for an all-over glow. Lemons can be eaten whole, but due to their tart nature, they are a great additive to water, smoothies, or squeezed into a cooked dish. 12

Best Fruits 10. Strawberries Strawberries are sweet and delicious not to mention packed with health benefits. Strawberries are sodium-free, can help lower blood pressure and are known to help increase good cholesterol. One serving of strawberries provides more vitamin C than an orange. Strawberries are a great afternoon snack, or an excellent berry to add to your morning smoothie. 13

Other Resources... Below are other nutrition resources that I recommend, and that I personally use. => Daily Shred Diet 30-day rapid fat loss plan that teaches you how to cycle your macronutrients for the best possible fat burning results. => Home Cooking For Fat Loss 120 Gluten Free recipes that easy to follow and even easier to make! => The Big Dinner Diet A unique approach to burning fat that involves eating a HUGE dinner. Perfect for those on the go or who are super busy! By: Dennis Heenan, MCTT Creator: www.superherobuilt.com 14