The 22-Day Revolution: The Plant-Based Program That Will Transform Your Body, Reset Your Habits, and Change Your Life
Format: PDF / Kindle (mobi) / ePub
THE NEW YORK TIMES BESTSELLER
With a Foreword by Beyonce, and an Introduction by Dr. Dean Ornish
A groundbreaking vegan program designed to transform your mental, emotional, and physical health in just 22 days.
Founded on the principle that it takes 21 days to make or break a habit, The 22-Day Revolution is a plant-based diet designed to create lifelong habits that will empower you to live a healthier lifestyle, to lose weight, or to reverse serious health concerns. The benefits of a vegan diet cannot be overstated, as it has been proven to help prevent cancer, lower cholesterol levels, reduce the risk of heart disease, decrease blood pressure, and even reverse diabetes.
As one of today's most sought-after health experts, exercise physiologist Marco Borges has spent years helping his exclusive list of high-profile clients permanently change their lives and bodies through his innovative methods. Celebrities from Beyoncé, Jay-Z, Jennifer Lopez, and Pharrell Williams, to Gloria Estefan, and Shakira have all turned to him for his expertise. Beyonce is such an avid supporter that she's partnered with Borges to launch 22 Days Nutrition, his plant-based home delivery meal service.
Now, for the first time, Borges unveils his coveted and revolutionary manifesto, featuring the comprehensive fundamentals of starting a plant-based diet. Inside, you'll find motivating strategies, benefits and tips for staying the course, delicious recipes, and a detailed 22-day meal plan. With this program, you will lead a healthier, more energetic, and more productive life—helping you to live the life you want, not just the one you have.
From the Hardcover edition.
of themselves. I had been training clients on a one-to-one basis for a number of years in Miami, and I wanted to take my business to the next level. The best form of cardio is short, intense workouts, and I found a particularly effective high-intensity workout in spinning. So I decided to open the first spinning studio in Miami. Spinning was not as well-known in the early nineties as it is now. I remember people saying, “Bicycles in a room? That doesn’t make any sense. Who wants to ride a bike
benefits. I wanted them to have the transformation that was easily within their reach. So I came up with a plan. I approached them after class one day and asked them whether they would help me with a study I was creating. They all agreed, with their usual great enthusiasm, and I explained what the program I would put them on would do. “I’m challenging the way we look at exercise and diet. I want to see how much more effective exercise is when you eat plant-based nutrition.” Just like I’m
satisfying meals are among the healthiest and most nutritious foods on earth. Incorporate them into your meals to reap the health benefits they offer. Some of my favorites are outlined below. Cashews Light in flavor but heavy in nutritional value, the cashew is a nut that can be added to just about anything. Cashew nuts are really seeds found at the bottom of the cashew tree, which originally grew in the warm, tropical climate of Brazil, and are considered a delicacy there as well as in the
sheet or pizza stone with brown-rice flour. 3. In a mixing bowl, combine the flours with the salt and whisk together. 4. Make a well in the center and add the water and oil and mix with a spoon. If necessary, add 1 tbsp. at a time of water until consistency is reached. 5. Scoop out the dough onto a baking sheet or pizza stone and use hands to shape and press down into desired shape (square/rectangular). Smooth with wet fingers and prebake for about 20–25 minutes. 6. Wash and slice each tomato
diced � cup onion, diced 1⁄3 cup carrots, shredded 1 tbsp. extra virgin olive oil 3 tbsp. lemon juice sea salt and pepper, to taste DIRECTIONS FOR COOKING BLACK BEANS: 1. Presoak 1 cup black beans overnight in 4 cups of cold water to reduce cooking time, or quick-soak (cover beans with water, bring to a boil for 2 minutes, then remove from heat and let sit for 1–2 hours). 2. Rinse, drain, then cover with 3 cups of fresh water and continue cooking. 3. Bring water and beans to a boil,