The TB12 Method

by Tom Brady

  Coconuts taste great, especially when they’re fresh off the tree. Coconut water is a great form of hydration, and a natural source of electrolytes.

  12 FITNESS AND NUTRITION MYTHS

  1. THE STRENGTH AND CONDITIONING MODEL WORKS

  The strength and conditioning model—that is, elevate your heart rate and lift weights—is necessary, but it can injure millions of athletes every year. Pliability is the crucial missing leg that will complete and complement your workouts. That’s what sustained peak performance means to us at TB12.

  2. IF YOU EXERCISE REGULARLY, YOU CAN EAT WHATEVER YOU WANT

  A diet high in sugar, salt, fat, gluten, processed, refined, and fast foods undoes many of the benefits of working out.

  3. IF IT’S IN THE SUPERMARKET, IT MUST BE FOOD

  The commercial food industry is in the business of marketing and selling chemicals. Try to eat as much real, organic food as you can—local, fresh foods that reduce inflammation—and limit your intake of toxic chemicals.

  4. ORGANIC FOOD COSTS MORE THAN ANYONE SHOULD PAY

  You have only one body, and one life. Take care of it by eating real food. You’ll see the benefits in greater health and vitality, as well as in reduced medical costs down the line.

  5. THE ONLY SOURCE OF CALCIUM IS DAIRY

  Calcium is a mineral naturally found in the soil. A whole food, mostly plant-based diet can supply your daily calcium needs.

  6. CAFFEINE BENEFITS SPORTS PERFORMANCE

  Caffeine can be dehydrating, and its cumulative effects can work against the maintenance of healthy muscles. Limiting caffeine will benefit overall performance.

  The strength and conditioning model is necessary—but incomplete, as it can injure millions of athletes every year. Pliability is the missing leg—but remember that a diet high in sugar, salt, fat, gluten, processed, refined and fast foods undoes many of the benefits of working out. You have only one body, and one life. By hydrating properly, and eating real food, you’ll see the benefits in greater health and vitality, as well as in reduced medical costs down the line.

  7. RESISTANCE BANDS CAN’T DO WHAT WEIGHTS DO

  Resistance bands work your body functionally better than weights do in terms of elasticity, resistance, versatility, and efficiency. They also allow for a bigger, more fluid range of motion. Better yet, they will reduce your chances of injury because they limit the chances of overload. Plus they’re portable!

  8. EVERYONE NEEDS TO DO THIRTY MINUTES OF CARDIO, FOLLOWED BY THIRTY MINUTES OF WEIGHT TRAINING

  Using resistance bands, it takes only twenty to thirty minutes a day to elevate your heart rate while increasing muscle mass. Working smarter, and reallocating your time, will provide great benefits

  9. DRINKING 3–4 GLASSES OF WATER EVERY DAY IS PLENTY

  Most of us are dehydrated and don’t know it. You should drink at least one-half of your body weight in ounces of water daily, with electrolytes, and ideally more than that.

  10. INFLAMMATION IS THE RESULT OF INJURY

  Besides injury, inflammation results from the foods we eat, inadequate hydration, high stress levels, and negative attitudes, among other things.

  11. YOU SHOULD DRINK SPORTS DRINKS WITH ELECTROLYTES

  The high sugar content in many commercially sold sports drinks can make them counterproductive.

  12. YOU GET EVERYTHING YOU NEED FROM YOUR DIET

  It’s possible, but unlikely, based on our busy lives. The right supplements won’t replace a good diet, but they can help your body by supplementing your diet with what it may be lacking.

  Time is an asset for all of us—and most of us lead busy lives. That’s why in addition to eating as much real food as possible, I recommend the smart use of supplements. They won’t replace a good diet, but they can fill in what might be lacking.

  RECIPES

  SEASONAL SALAD WITH SAVORY VINAIGRETTE

  The crunchy, creamy, salty, and savory mix in this salad is delicious, and a showcase for a variety of plant foods that provide valuable macronutrients. It’s great for reducing inflammation, and is perfect for the spring and fall.

  MAKING MUSTARD CAPER VINAIGRETTE

  1 tbsp. ground mustard seed

  1 tbsp. capers (with juice)

  1/4 cup lemon juice

  2 tbsp. walnut oil

  4 tbsp. extra-virgin olive oil

  Salt and pepper to taste

  Blend all ingredients (except for salt and pepper) in a high-powered blender until smooth. Season with salt and pepper.

  PREPARING SALAD

  1 cup salad greens

  1 cup baby vegetables

  1/2 cup cooked grains (of your choice)

  1 tbsp. crunchy grains (of your choice)

  1 tbsp. sprouted beans

  1 tbsp. pistachios (raw or toasted)

  1/2 tbsp. seeds (mixed)

  1/4 avocado

  Handful of alfalfa sprouts

  2 tbsp. mustard caper vinaigrette

  Place greens in a salad bowl and arrange remaining ingredients around them. Finish with vinaigrette.

  POTATO AND BROCCOLI FRITTATA

  To prevent fresh artichokes from browning, place artichoke quarters in cold water with lemon after removing outer leaves and inner fibers. This is one of my favorite things to eat for breakfast.

  MAKING FRITTATA

  1 medium potato

  1 whole egg

  1 egg white

  1/2 tbsp. water

  1 to 2 tbsp. coconut oil

  1/2 to 1 tbsp. garlic

  1/4 cup broccoli (small florets)

  1/4 cup brown or red rice (soaked or cooked)

  Handful of collard greens (chopped)

  1 tbsp. basil (picked)

  Salt and pepper to taste

  Preheat oven to 375ºF. Scrub potato under cold water, dry, and bake for 25–35 minutes. Remove potato from oven, let cool, and then dice small.

  In a small bowl, whisk egg and egg white with 1/2 tbsp. of water.

  In a nonstick pan, sauté 1/4 cup potato in coconut oil over medium heat until crispy. Add garlic and broccoli and cook for 1–2 minutes. Add rice and collards and cover for 10 seconds, or until collards are wilted.

  Pour egg mixture evenly over vegetables in the pan, then sprinkle basil on top. Season with salt and pepper.

  With a rubber spatula, lift the edges of the frittata as it cooks, allowing the runny egg mixture to seep below until it becomes firm enough to flip (about 2–3 minutes). Using the spatula, flip the frittata over and finish cooking for 1 additional minute. Move frittata to a cutting board and slice into wedges.

  POACHING ARTICHOKES

  3/4 cup artichokes

  Juice of 1/2 lemon

  1 tsp. garlic (minced)

  1 tsp. extra-virgin olive oil

  Salt and pepper to taste

  Poach artichokes for 16–20 minutes, until tender. Note: If using fresh artichokes, use enough water to cover the artichokes and half a lemon.

  Cut artichokes into quarters.

  Toss artichokes with lemon juice, garlic, and extra-virgin olive oil. Season with salt and pepper.

  FRESH VEGGIE LASAGNA

  This vegetable-based dish has many of the same great flavors as conventional lasagna, and can even be prepared in less time.

  MAKING “CHEESE”

  1/2 cup raw cashews

  1/3 cup water

  1/2 tbsp. lemon juice

  2 tsp. smoked salt

  Put all ingredients into a blender and blend on high until smooth.

  MAKING WALNUT MEAT

  1/2 cup raw walnut pieces

  1 tbsp. tamari

  1/2 tbsp. thyme (picked)

  1 tsp. extra-virgin olive oil

  Put all ingredients into a food processor and pulse until coarsely ground.

  MAKING TOMATO SAUCE

  1 cup sun-dried tomatoes

  1/2 cup water

  2 tsp. red wine vinegar

  1 tbsp. extra-virgin olive oil

&n
bsp; Pinch of red pepper flakes (optional)

  Salt and pepper to taste

  Soak tomatoes in water for 2–6 hours (until soft), then put tomatoes and other ingredients into a blender and blend on high until smooth. Season with salt and pepper.

  CREATING LASAGNA AND ASSEMBLING DISH

  Vegetables shaved into thin ribbons using mandolin:

  2 medium zucchini

  2 medium summer squash

  1 medium carrot

  Handful of basil leaves

  1/4 cup lemon juice

  1/2 tbsp. extra-virgin olive oil

  1 tsp. salt

  1 tsp. pepper

  Lay shaved vegetables in a casserole dish and soak at room temperature in a mixture of lemon juice, extra-virgin olive oil, salt, and pepper for 30 minutes (until softened).

  On a cutting board, stack a ribbon of zucchini, squash, and carrot (first removing the excess liquid from each ribbon). Spread “cheese” across top, then sprinkle 1/4 of the walnut meat and 1/4 of the sauce. Repeat for four more (three-vegetable) layers, adding basil leaves every other layer. Square lasagna edges with sharp knife, then serve with remaining sauce on the side.

  This vegetable-based dish has many of the same great flavors as conventional lasagna, and can even be prepared in less time! As I said earlier, as an NFL quarterback, I do everything I can to maximize my pliability and minimize inflammation, which is why I mostly abstain from nightshades, including mushrooms and tomatoes. But even for athletes who play professional sports, an occasional tomato or mushroom won’t harm you.

  GREEN RISOTTO WITH LEMON CREAM

  Leftover risotto makes for great rice cakes. Just blend leftover rice in a food processor until it’s sticky, and then shape into cakes.

  MAKING SPICY LEMON CREAM

  1/2 cup raw cashews

  1/2 cup water

  1 1/2 tbsp. lemon juice

  1/4 tsp. red pepper flakes (optional)

  Salt to taste

  Blend all ingredients in a high-powered blender until smooth. Season with salt.

  MAKING SPINACH RISOTTO AND ASSEMBLING DISH

  1 1/2 cups brown rice (soaked and cooked)

  1/2 pound spinach

  8 basil leaves

  1 tbsp. onion (minced)

  1 tbsp. garlic (minced)

  1 tbsp. coconut oil

  2 tbsp. extra-virgin olive oil

  Handful of pea greens

  Salt and pepper to taste

  1 tbsp. spicy lemon cream

  Put spinach and olive oil into a mini (3-cup) food processor and pulse until smooth (similar to the consistency of pesto).

  In a sauté pan over medium heat, toast onion and garlic in coconut oil until golden brown.

  Add rice to pan and cover on low heat until rice is warm, then remove pan from heat. Fold spinach “pesto” into rice mixture and season with salt and pepper.

  Fold pea greens into mixture, then place in a deep bowl.

  Drizzle 1 tbsp. of spicy lemon cream on top.

  CHICKEN BURGERS WITH RADISHES

  These burgers are always a family favorite. You can use any type of radish—or any other vegetable—in the marinade.

  MAKING SPICY TOMATOES

  1/3 cup cherry tomatoes (whole)

  2 dried chilies

  1/2 tbsp. coconut oil

  Salt to taste

  In a small sauté pan over high heat, bring coconut oil to the sizzling point.

  Add tomatoes and chilies, turn off heat, and cover. Let sit for 2 minutes.

  Remove when ready to serve. Season with salt.

  MARINATING RADISHES

  1/4 cup daikon (sliced thin)

  1/4 cup red radish (sliced thin)

  1 tbsp. rice wine vinegar

  1/2 tbsp. lime juice

  1/4 tsp. garlic (grated)

  1/2 avocado (cut into chunks)

  1/4 cup cucumber (diced large)

  Bed of lettuce

  Combine all ingredients except avocado, cucumber, and lettuce, and let marinate for at least 20 minutes (or up to 4 hours, if time allows).

  MAKING CHICKEN BURGERS AND ASSEMBLING DISH

  5 oz ground dark meat chicken

  1/3 cup almond meal

  1/2 tbsp. onion (minced)

  1/2 tbsp. garlic (minced)

  1 1/2 tbsp. coconut oil

  Salt and pepper to taste

  In a sauté pan over medium heat, toast onion and garlic in 1/2 tbsp. coconut oil until dark brown, then let cool.

  Combine with remaining ingredients in a bowl. Season with salt and pepper.

  Shape into two burgers. In a sauté pan over medium-high heat, sear burgers in 1 tbsp. coconut oil for 4–5 minutes on each side (until dark brown and cooked through).

  Serve with spicy tomatoes, marinated radishes, diced cucumber, and avocado chunks on top of a bed of lettuce.

  ROAST CHICKEN WITH PUMPKIN AND BRUSSELS SPROUTS

  This roasting method works for any whole bird or meat roast. The flavor and texture of this natural reduction is unlike any starch-thickened sauce.

  PREPARING CHICKEN AND REDUCTION

  1 whole chicken (2–2.5 pounds)

  4 garlic cloves

  1/2 lemon (cut into two pieces)

  1 sprig of rosemary

  1/2 tbsp. coconut oil

  4 quarts of water

  Salt and pepper to taste

  Preheat oven to 475°F. Rinse chicken and pat dry. Stuff garlic, lemon, and rosemary into cavity, then seal cavity (truss chicken or fold back wings and put a wooden skewer through ankles). Rub coconut oil over chicken and season with salt and pepper. Place chicken on a rack in a roasting pan and place in oven. Brown for 16–20 minutes, then decrease heat to 300°F. Finish cooking to internal temperature of 160°F, then remove and let rest for 30 minutes. (Follow brussels sprouts method now.)

  Unseal cavity and discard lemon. Remove legs/thighs and breasts/wings, leaving meatless carcass. Cut into pieces and place in saucepan over medium heat. Sear bones for 15 minutes (until deep golden brown). Add garlic and rosemary from cavity and 4 quarts of water, and bring to a simmer. Reduce to thick sauce (will take about 45 minutes and yield about 3/4 cups of flavorful sauce). Skim off fat and impurities and strain through fine mesh strainer. Add salt only if needed.

  COOKING BRUSSELS SPROUTS

  1 1/2 cups brussels sprouts (cut in half)

  1/2 tbsp. garlic (minced)

  Salt to taste

  Toss sprouts with garlic in a bowl until evenly coated. Immediately after removing chicken from roasting pan, turn oven up to 375°F, add sprouts to pan of drippings, and place in oven for 6–8 minutes.

  PREPARING PUMPKIN PURéE

  1 cup raw pumpkin meat

  1 tbsp. onion (chopped)

  2 garlic cloves

  1 cup water

  1/2 tbsp. coconut oil

  Salt to taste

  In a small saucepan over medium heat, caramelize onion and garlic in coconut oil until light brown. Add pumpkin meat and water and simmer for 14–16 minutes (until tender), then put into a high-powered blender and blend until smooth. Season with salt.

  ASSEMBLING DISH

  Spread pumpkin purée across half of a plate and put sprouts on the other half. Slice a 5-oz piece of chicken breast (or one leg and thigh) and layer over the middle on top. Finish with broth reduction.

  SALMON BURGER WITH AVOCADO SALAD

  These fries are a great, kid-friendly option in the cooler months. Using white yams cut into strips, they’re hard to tell apart from French fries.

  BAKING FRIES

  1 medium yam

  1/2 tbsp. coconut oil

  Salt to taste

  Scrub yam under cold water, dry, and bake at 375°F for 25 minutes.

  Let cool and cut into wedges, then toss with coconut oil and salt.

  Lay wedges cut side up on perforated sheet pan lined with parchment paper and bake at 375°F for 35 minutes (until crispy).

  MAKING BURGER

  4 oz salmon (skinl
ess)

  1/2 tbsp. shallots (minced)

  1 tbsp. scallions (sliced thin)

  1 tbsp. dill (chopped)

  1 tsp. paprika

  Pinch of cayenne (optional)

  1 tbsp. coconut oil

  Salt to taste

  Cut salmon into chunks. Put into a food processor and pulse until ground.

  Transfer ground salmon to a mixing bowl and combine with remaining ingredients. Season with salt. Shape into burger.

  In a sauté pan over medium heat, sear burger on both sides until golden brown and cooked through (or cooked to your liking).

  PREPARING AVOCADO SALAD

  1 cup kale (chopped)

  1/2 avocado (cut into chunks)

  2 tsp. lime juice

  1 tsp. extra-virgin olive oil

  1 tsp. raw pumpkin seeds

  1 tsp. hemp seeds

  Salt and pepper to taste

  In a small mixing bowl, gently combine all ingredients (except kale). Season with salt and pepper.

  Make a bed of kale on half of a plate and serve the avocado mixture on top, with burgers and fries on the side.

  PASTA WITH CREAMY SAUCE

  Using a pasta that is 100 percent brown rice flour and rice bran is a great way to turn a guilty pleasure into a nutritious meal. Personally, I don’t eat this often, for reasons I described earlier—but again, it’s always about balance.

  MAKING PASTA AND CREAM

  6 oz brown rice pasta (cooked)

  1 medium-size red pepper