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PUBLISHING HOUSE

151 Howe Street, Victoria BC Canada V8V 4K5

Copyright © 2010, Adam Hart.


All rights reserved.
Photo credit: all food photography © by Nick Sopczak
www.nicksopczakphotography.com

Without limiting the rights under copyright reserved above, no part


of this publication may be reproduced, stored in or introduced into
a retrieval system, or transmitted, in any form or by any means
(electronic, mechanical, photocopying, recording or otherwise),
without the prior written permission of the copyright owner.

The author of this book does not dispense medical advice nor
prescribe the use of any technique as form of treatment for
physical or medical problems without the advice of a physician,
either directly or indirectly. The intent of the author is only to
offer information of a general nature to help you in your quest for
physical fitness and good mental and spiritual health. In the event
you use any of the information in this book for yourself, which is
your right, the author and the publisher assume no responsibility for
your actions.

For rights information and bulk orders, please


contact info@powerofood.com, 1-877-222-2950.

Adam Hart’s e3 for Life


ISBN 978-1-897435-45-8 (paperback)

For more information, we invite you to visit


www.PowerofFood.com

Printed on acid-free paper.
Agio Publishing House is a socially responsible company,
measuring success on a triple-bottom-line basis.

10 9 8 7 6 5 4 3 2 1
thank you

Special thanks to my beautiful wife Suzie for all your love


and of course to my mother, who inspires me daily to live my dreams.

I would also like to thank my Toronto, Golden and Squamish family


for nurturing me to a life of abundant health and happiness.
You are all a part of my energy.
I was once very unhealthy. Despite be-
ing pre-diabetic, overweight and suf-
fering from mental illness in the form of
make any sacrifices to achieve all your de-
sired health goals.
e3 for LIFE takes you on a journey
depression and anxiety attacks, I was able through each of my 3 elements for attain-
to regain control over my own health once ing abundant health and happiness that
I discovered the power of food. It was this took me over 10 years to discover. Along
discovery that allowed me to begin living the way I will introduce you to a success
my life from a place of pure happiness. It system within each of the 3 elements that
was food that was my entry point to attain- is sure to ease you to better health. It all
ing a deeper understanding of my ability to begins with the FOOD you eat followed by
heal myself. the THOUGHTS you have and concludes
I wrote e3 for LIFE to share with you with your HABITS that produce your re-
the 3 elements for attaining abundant sults. Throughout e3 for LIFE you will
health and happiness with ease – FOOD, discover tips, secrets, tools and resources
THOUGHTS & HABITS. Along the way that will ensure your ability to take simple
to regaining control over my own health I action steps for quick and lifelong results.
stumbled upon a success formula that has Through my Power of Food events and
the key feature of requiring no restrictions private coaching clients I have had many
to your diet or lifestyle in any way, with requests asking me to share more of my
proven results. Yes, I had to make very story. I wrote e3 for LIFE for you. There is
big sacrifices to discover what I am about a reason you are here right now and I look
to share with you, but you do not have to forward to being a part of your success.
Table of Contents

Foreword 1

Part 1 Adam Hart’s Story 5


Discovering the Health Within 7
The Early Years 8
University Years 9
Living Unhealthy 10
My Rebirth 13
Humans Doing vs. Human Beings 13
My 5-Year Plan 15
Get Outdoors 16
Life in the Mountains 16
Glimpse into the Future 19
Discovering the Power of Food 20
My Daily Golden Diet 20
Purpose in Life 21
Passion into Business 23
Why e3 for LIFE 25
2nd Generation Fast Food Eater 25
Not Another Diet! 28
The 3 Elements—Food, Thoughts, Habits 29
Part 2 Food 33
Why the Big Secret 35
Whole Food Revolution 36
Painting the Picture 37
The Big Three – Fats, Proteins, Carbohydrates 39
Taste Bud Blues :( 48
Meat & Dairy 51
Success System #1 – 80/20 Rule 54
The Magic Number 55
3 Steps to reaching 51% 55
Bonus – Power of Food Journal 58
Digestive Health 60
DS Function #1 60
DS Function #2 61
What’s in Your Calories? 61
e3 for Life Recipes – What You Can Look Forward To 65
Breakfasts 67
Jump Start Granola 67
Morning Booster Juice 68
Rise & Shine Cereal 68
Whole Oat Power 70
Mooo Over Mooo Milk 71
Banana Flax Jacks 72
Flax Power 73
Lunches 74
Hungry Hungry Hummus 74
Chickpea Power 75
Veggietastic Quesadilla 76
Gluten Free Brown Rice Wrap 76
Salads 77
Amaranth Tabouli 77
Amaranth Power 78
Corn & Black Bean Salad 79
Black Bean Power 80
Cucumber & Basil Salad 81
Spring Quinoa Salad 82
Quinoa Greek Salad 83
Quinoa Power 84
Sundried Tomato & Lentil Salad 85
Creamy Dill Potato Salad 85
Summer Avocado Salad 86
Cranberry Kale Delight 87
Soups 89
Avocado & Cilantro Soup 89
Apple & Butternut Squash Soup 89
Heart Healthy Lentil Soup 90
Pick Me Up Raw Soup 90
Split Pea Soup 91
Raw Cream of Cauliflower Soup 91
Green Pea Power 92
Cashew Power 93
Creamy Zucchini & Spinach Soup 94
Red Pepper & Hemp Soup 94
Hemp Power 95
Dressings, Sauces & Spreads 96
Pistachio Mango Salsa 96
Pistachio Power 97
Go Time Guacamole 98
Outrageous Olive Tapenade 98
Classic Asian Dressing 99
In the Raw Ranch Dip 100
Dreamy Avocado Dressing 101
Sweet Sunny Summer Dressing 101
Almond & Hemp Spread 102
Almond Power 103
Super Pesto 104
Heart Warming Thai Dressing 104
Yes, I can still have Gravy 105
Make It Yourself Mayo 105
Basic Vinaigrette 106
Crushing Cranberry Sauce 106
Snacks 107
Zucchini Nut Muffins 107
Sweet Roasted Pecans 108
Pecan Power 109
Heavenly Halvah 110
Sesame Power 111
Power Date Bars 112
Magic Macaroons 112
Coconut Power 113
High Energy Trail Mix 114
Kale Chips 115
Awesome Dried Mango 115
Yummy Yummy Yam Fries 116
Dinners 117
Lentil Shepherd Pie 117
Lentil Power 118
Easy Grain Risotto 119
Ultimate Veggie Burgers 120
Brown Rice Loaf 121
Brown Rice Power 122
Stuffed Butternut Squash 123
Sunflower Power 124
Pumpkin Seed Pâté in Chard 125
Pumpkin Power 126
Coconut Quinoa Curry 127
Brown Rice Tortilla Pizza 128
Sweet Potato & Turnip Mash 128
Mushroom Almond Stuffing 129
Desserts 130
Ultimate Raw Chocolate Mousse 130
Flourless Hemp Peanut Butter Cookies 131
I Can’t Believe It’s Apple Pie 132
Pecan Chocolate Spice Cookies 133
Chocolate Popcorn 134
Corn Power 135
That’s an Amazing Raw Strawberry Cheesecake 136
Raw Raw Brownies 137
Get Creative 137

Part 3 Thoughts 139


The Power of Your Mind 141
The Failing System 141
We Are All Energy 142
Your Vibrational Bubble 143
Success System #2 - My First Ten 147
Your 3 Steps to Success 147
It’s Time to Begin 148
Exercises for My First Ten 148
You Now Have the Power 161

Part 4 Habits 163


Your Habits Have Power 165
Your Junk Habits 165
Pain vs. Pleasure 167
Success System #3 – Break That Habit 169
Your Personal Habit Effect 169
Step 1: Your Personal Habit Effect List 172
Step 2: Daily Worksheet 172
Bringing It All Together 177

Part 5 Beyond e3 for LIFE 179


5 Steps to Making Your Results Count 181

e3 for Life References 189


Foreword

By Dr. Lawrence Klein

A s a practicing physician with a pas-

sionate 20-year interest in both

healing and illness prevention, I consider


proach to diet, health, and weight-loss that

will prove invaluable for almost anyone,

from dietary neophytes to more sophisti-

myself fortunate to know Adam Hart, and cated health-seekers. The secret, I believe,

to have been exposed – along with many of is in its simplicity and accessibility; as

my patients – to his valuable work over the mentioned, e3 for Life is non-threatening

past several years. and non-intimidating, while not in any

It has finally become clear to most think- way sacrificing “content” nor “over-sim-

ing persons (and even the fundamentally plifying” important issues. Adam’s gift for

conservative modern medical profession!) communicating his passion and excitement

that diet and lifestyle are the fundamental for healthy eating (and living!) spill off of

cornerstones of health – and that without every page, to the reader’s potentially great

thoughtful attention to these basics, our benefit!

long-term expectations of a healthy, happy I’ve long been fascinated by the pro-

life will be built on shaky ground indeed. foundly simple yet often-overlooked cor-

Adam Hart’s book e3 for Life provides a relation between diet and health, happiness

unique and accessible, non-threatening ap- and longevity. This has led to a fairly vo-

e3 for Life • 1
racious perusal of a myriad of diet books, words, almost any thoughtful approach to

fads and approaches over the years – both eating is somewhat – if not vastly – bet-

personally and vicariously through ob- ter than the thoughtless (and often dead-

serving the successes (and unfortunately ly) diet that most North Americans sadly

all-too often the failures) of my patients to consume; vast quantities of empty calorie

lose weight and gain health using these ap- foods, frequently as bereft of nutrients as

proaches. I (and those patient experiment- they are laden with toxins! Truly, the accu-

ers in my medical practice) have studied mulated (and ever-growing) mass of con-

and learned from the likes of: Harvey and vincing studies clearly linking diet, illness,

Marilyn Diamond (Fit for Life), Susan and a bewilderingly large array of diseases

Powter (Stop the Insanity), Barry Sears should come as no surprise at all.

(The Zone), Bill Philips (Body for Life), By the time we reach adulthood, the

Ather Agatston (The South Beach Diet), vast majority of chemicals in our bodies

Dean Ornish, and more recently luminaries have been replaced countless times; each

such as Gabriel Cousens, David Wolfe, and of our organs and tissues is more-or-less

many of their contemporaries in the raw continuously created anew – and always

food community. Each of the aforemen- from nutrient building blocks derived from

tioned approaches seems to have both pro- our food. We create ourselves daily with

ponents and antagonists, and each seems our food and dietary choices, through what

to have its own unique strengths and weak- we decide to put in our mouths. In a decep-

nesses; indeed, at least as compared to the tively simple yet truly profound way, our

“normal” approach to diet in our society, food becomes us – and in the end we truly

one could easily argue “most of the avail- are what we eat…

able diet books are mostly right.” In other

2 • Adam Hart
Adam’s approach to diet and lifestyle So, I’m pleased to welcome you to this

reflects an understanding of this truism. wonderful book, which – should you care

The information that he presents is well- to embark upon it – has the very real poten-

considered, nutritionally sound, and none- tial to help you to heal your body – and by

theless very accessible to those who don’t extension perhaps your life!

know what – or how – to eat! And, his reci-

pes are simple and delicious!


Dr. Lawrence Klein

Dr. Lawrence Klein is a well-known and


respected physician who has devoted his
life to the health of his community.

e3 for Life • 3
Part 1

Adam Hart’s Story


Discovering the Health Within

H ow many of you suffer from the mid-


afternoon crashes or struggle with
your weight? How many of you would
We have become a society discon-
nected from our relationship with food as
well as to our ability to live from a place of
like to wake up each morning ready to at- purpose and joy. This has left many of us
tack your day like a lion full of energy and unconsciously struggling to feel alive and
strength? healthy. I am here to tell you that it doesn’t
These are the same two questions I have to be this way. You have the ability
pose to my audience at each Power of Food RIGHT NOW to start looking great and
event. How is it that something as simple feeling even better. I know this first-hand
as “eating” can cause you so much frus- because not too long ago I was part of this
tration and stress? Well, the problem lies unhealthy North American trend. “What?”
in finding the right types of food when it you are saying to yourselves. “The author
comes to healthy eating. We all have to eat of this book was once unhealthy? Naaah, I
to survive. Over the past 50 years many don’t believe it! Adam, tell us your story!”
North Americans have taken the enjoy-
ment of food to new heights. When we take
a good look at those around us, there is no
surprise that we play witness to a lot of
overworked, overstressed and overweight
friends, family members, neighbors, co-
workers and children.

e3 for Life • 7
DRESSINGS, SAUCES & SPREADS

PISTACHIO MANGO SALSA

INGREDIENTS (MAKES 4 CUPS)

1/2 cup pistachios, chopped


1/2 red onion, diced
2 medium tomatoes, diced
1 mango, diced
2 cloves of garlic, minced
1/2 cup of fresh cilantro, chopped
1 avocado, cut into small pieces
1 tablespoon lemon juice
1/2 teaspoon Himalayan crystal salt

HOW TO PREPARE

Place all your ingredients into a medium-


size bowl and gently mix together. Be care-
ful not to mash up the avocado, they are
delicate. Ready to serve.

RECIPE TIP

Try adding any number of seeds or nuts to


the mix to create a variety of salsas for ev-
ery occasion.

96 • Adam Hart
Super Food
Pis tachio Po wer

P istachios are a versatile and tasty nut. Not only do they provide a healthy dose of es-
sential fatty acid, they also contain an ideal supply of iron and are known to help lower
cholesterol – that is if you get them fresh, before they are roasted or salted. Pistachios are
also a great source of protein and fiber. With this nut so high in vital nutrients, it should be
a part of your daily diet.

pistachios into your soup or salad. Try


HOW TO USE
sprinkling ground pistachios on top of your
Pistachios are great as a snack. You can sandwich. Add them to whatever you like
also chop or grind pistachios to create any to eat and feel a healthy boost in energy.
number of creative and delicious recipes. Dinner: Add chopped pistachios to any
I often shell my fresh pistachios ahead of meal and enhance the flavor and nutritional
time and store them in the fridge so they power of every bite.
are ready to add to recipes right away.
HOW TO STORE
SUGGESTIONS FOR DAILY USE
Due to the high content of essential fatty
Breakfast: Why not add some chopped acids contained in pistachios, it is impor-
pistachios into your pancake mix or add a tant to store them in your fridge or freezer.
little to your muffin mix? They are great
SHELF LIFE
just sprinkled in your morning smoothie or
cereal. Fridge for up to 3 months; freezer for 6
Lunch/Snack: Eat them raw. Add chopped months.

e3 for Life • 97
MAGIC MACAROONS POWER DATE BARS

INGREDIENTS (MAKES 14 MACAROONS) INGREDIENTS (MAKES 10 BARS)

3 cups unsulphured coconut 1/4 cup flax seeds, ground


1/2 cup raw cane sugar 1/4 cup sesame, ground
4 organic egg whites 1/4 cup sunflower, ground
1/4 teaspoon Himalayan crystal salt 1/4 cup hemp seeds
1/2 teaspoon pure vanilla extract 1/4 cup shredded coconut
1/2 teaspoon cinnamon 2 cups pitted dates, chopped
2 tablespoons water

HOW TO PREPARE
HOW TO PREPARE
In a large mixing bowl mix until com-
bined the coconut, raw cane sugar, salt, Place dates into a food processor with wa-
egg whites, cinnamon, and vanilla extract. ter and blend. Add all the other ingredients
Pack mix into small teaspoon-size balls and blend together. Cover a square bak-
and place them on a baking sheet. Bake ing dish with wax or parchment paper and
at 350°F for 15 minutes or until golden place mixture evenly about 1 inch thick to
brown. So easy! be cut into bars when done. Refrigerate
overnight. Cut into bar serving sizes and
RECIPE TIP freeze to be eaten when desired.
Try adding 1/3 cup cocoa powder to make
SPECIAL WEBSITE FEATURE
chocolate macaroons.
Visit www.PowerofFood.com and sign up
for my monthly Ezine to instantly receive
a video on how to prepare my amazing en-
ergy bars.

RECIPE TIP

Try making these bars with other dried fruit


such as raisins, apricots or cranberries.

112 • Adam Hart


Super Food
C oconut P ower

T hough its name suggests that it is a


nut, I’ve always regarded coconut
as a fruit, but it is actually a seed. When
the coconut is young, it has properties like
fruit, and as it matures, it becomes nuttier.
Coconut contains fiber, iron and protein
and is one of the only sources of saturated
fat that is healthy for you to consume. Power Date Bars Page 112

HOW TO USE

Coconut is great raw. Use coconut shred- recipes such as Thai curries and coconut
ded; the oil of the coconut is a great addi- soups or added to a dip.
tion to any raw or low heat recipe as coco-
HOW TO STORE
nut meal; and the milk of the coconut such
as what is found in curry or Thai dishes. Store your dried coconut in a cool, dry
place.
SUGGESTIONS FOR DAILY USE
SHELF LIFE
Breakfast: Sprinkle 2 tablespoons of
shredded, unsulphured coconut into your If you buy your shredded coconut fresh,
cereal, smoothie or baked goods such as it will last for several months in the cup-
muffins or breads. board. You can also freeze it to extend the
Lunch/Snack: Try a little coconut oil in shelf life to 6 months.
your salad dressing or soups.
Dinner: Coconut milk is ideal in many

e3 for Life • 113


I invite you to visit
www.PowerofFood.com
for more amazing recipes,
videos and support through
my Power of Food Nutrition
Coaching Programs.

e3 for Life • 191


“I feel fantastic! e3 for LIFE
provided the 3 key systems
that made it simple for me to Nutrition and lifestyle coach Adam Hart’s e3 for LIFE explains
experience what it truly feels the 3 elements for attaining abundant health and happiness
like to be healthy and happy.
Thank you so much for sharing with ease — FOOD, THOUGHTS & HABITS. Adam begins
your story, Adam. I will be his story by revealing how he was once very unhealthy.
sharing e3 for LIFE with all my Despite being pre-diabetic, overweight and suffering from
friends and family.”
— Jack Godin
mental illness in the form of depression and anxiety attacks,
Adam was able to gain control over his own health through
“e3 for LIFE supplied me with
the initial kick start I so badly understanding the power of food.
needed and guided me every Along the way, Adam discovered a 3-part formula that
step of the way. This book is has the key feature of requiring no restrictions to your diet or
essential for anyone wanting to
get more out of life.” lifestyle in any way, with proven results. You do not have to
— Janice Murkowski make any sacrifices to achieve all your desired health goals
“I was amazed at how quickly I — e3 for LIFE shows you how to do this with ease.
began to experience my results. e3 for LIFE begins with the FOOD you eat, followed by
I always thought it would take
the THOUGHTS you have, and concludes with your HABITS
weeks, but within days e3 for
LIFE had me more energized that produce your results. The minute you pick up e3 for
and confident.” LIFE, you will discover tips, secrets, tools and resources that
— Lisa Fairmont
will ensure your ability to experience the result you desire,
“e3 for LIFE has been the best within a matter of days!
thing for me and my family. We
are now able to experience daily Includes over 60 recipes to get you started right away!
success towards our health that
I never dreamed possible. Not
only is it simple to read, but you ADAM HART is a nutrition expert, whole foods
feel as if you are guided every chef, professional speaker, coach and author. He has
step of the way.” been a nutritional researcher for over 10 years, studying
— Jenny Holstad the ideal foods for attaining abundant health and
happiness. In 2003 Adam founded Power of Food, a
“WOW, this book is impressive. nutrition and lifestyle company committed to educating
You have really over delivered.
organizations and individuals on the benefits of eating
I can’t wait for your second
a plant-based diet. He currently lives in Squamish,
book.”
British Columbia, Canada.
— Peter Crescent
“I struggled for many years with my health,
to lose over 40 pounds, reverse my pre-diabetic state and elimi-
nate my daily depression. I am here to tell you that you can start
PUBLISHING HOUSE living your life with abundant HEALTH and HAPPINESS with
ease. e3 for LIFE makes it simple for you to overcome your life’s
biggest challenges without any restrictions. Once you pick up
e3 for LIFE, you will have the power to achieve all your dreams.”
Your Friend In Health
www.PowerofFood.com