Topics:
--How The Industrial Revolution Changed the Human Species
--Acid/Alkaline (pH) Balance
--Live Enzymes: The Basic Principle of Life and Health
--The Importance of Greens and How to Easily Incorporate More of Them Into Your Day
How The Industrial Revolution Changed the Human Species
In the beginning, man was strong and sturdy, had a high level of endurance and energy, and was capable of living over 900 years. In contrast, today’s humans are small, weak, prone to sickness and disease and the average life expectancy is 77 years. Many of the diseases that are commonplace today were extremely rare only 100 years ago. For instance, in 1900 only 64 people out of every 100,000 died of cancer. By 2000 that number tripled and continues to rise rapidly.
When we look at animals in nature we see that the diseases of civilization (cancer, heart disease, diabetes, lupus, etc.) are very rare, or do not exist at all. However, animals in captivity do have the same diseases as modern humans.
About 180 years ago the way humans eat took a dramatic turn. We went from eating wild game, raw (unpasteurized) dairy, and a diet primarily of home garden or organic farm grown produce, to a diet of almost, if not entirely, processed, denatured foods. With the industrial revolution came the trends of caned, packaged, and frozen meals. We learned about food preservation and the ability to kill bacteria by heating. At the time these discoveries were very exciting. No one could have predicted the effect they would have on us as a species.
As more and more denatured foods began to fill pantries, less and less live foods were eaten. We are the 7th generation of people to eat this way. Today we have even more working against us with the widespread availability of denatured foods. Everywhere we turn there is toxic food, restaurants, fast foods, convenience and grocery stores packed with the newest “edible” inventions. The average person currently consumes 160 pounds of sugar per year (picture 32 5lb bags of sugar), and that is only counting sucrose from refined white sugar, not the sucrose consumed from cooked starchy vegetables (when vegetables are cooked starch converts to sucrose). The foods we eat today are laden, not only with sugar, but also with refined flour and oil (fat), pesticides, animal products, environmental toxins, and artificial preservatives and colorings. Another hindrance to health that occurred during this time was the increased availability of prescription drugs, which interfere with nutrient absorption.
We are now living in a country full of overweight people, who are starving to death. We cannot get the nutrients we need for survival from the foods most of us eat, so our bodies constantly feel hungry, craving more and more food, hoping to get enough much needed nutrients to continue life. In the process all of the dead matter we consume piles up as fat and waste, which clogs the digestive tract and blood vessels.
There are many theories out there about what constitutes “healthy” food. I have been studying nutrition for the past 15 years and have read about and tried many diets. I’ve come to learn that following The Word of Wisdom, and mirroring the eating habits of early humans as closely as possible is the key to weightloss, optimal health, and to obtaining the promises contained in The Word of Wisdom. Caring for our bodies gives us the energy, strength, and clear, sound mind to accomplish our spiritual missions.
Acid/Alkaline (pH) Balance
When food is digested it leaves an ash residue that is either acid or alkaline in nature. This creates either a high or low pH balance in the body. The more acid a food is, the lower the pH in the body. While we do need some amount of acidity in the body to maintain a healthy balance, most of the foods we eat are overly acidic. When our bodies are too acidic, we create the perfect environment for disease.
There is a natural process that our bodies go through. As we near death we become increasingly acidic, which activates bacteria, viruses, and yeast that have been lying dormant our entire lives. The purpose of these is to decompose the body. So, when we eat overly acidic foods (which all processed/cooked foods are) we are causing our bodies to prematurely decompose. Another drawback to an unbalanced pH is that it destroys enzymes. See below for the importance of enzymes.
We should choose the foods we eat wisely, eating only those foods which are alkaline in nature. We need very little acid in our diets and it is easy to come by.
For a list of acid and alkaline foods, please see handout 1.
Live Enzymes: The Basic Principle of Life and Health
Anytime a food is heated above 118 degrees F, the living enzymes in the food die. When a food is heated above 130 degrees F the vitamins die and minerals are no longer able to be absorbed by the body. The purpose of enzymes is to break down (digest) foods and to assimilate the nutrients in them. When we eat a food without its living enzymes intact our body has to go through a process of rebuilding the lost enzymes in order to digest the food. This process uses essential stored energy reserves in the body. The result is premature ageing, weight gain, low energy levels, and impaired immunity, as well as vitamin and mineral deficiencies. Furthermore, our bodies do not have the ability to continue rebuilding enzymes indefinitely. There comes a point where we reach the maximum amount of rebuilt enzymes possible, and cooked food is no longer able to be used by the body.
All processed foods are cooked, and therefore, are not good for the body. Cooked foods are also more acidic than raw foods. When food is cooked it undergoes a chemical change, it is not the same substance that it originally was. It becomes a pile of dead matter. You cannot get life (or vitality) from something that is dead. As the saying goes, live food, live body, dead food, dead body.
When we eat cooked foods we ingest toxins faster than our bodies are able to eliminate them. This is made worse by the loss of soluble fiber in cooked foods. Our digestive tracts become toxic waste dumps, jam packed with rotten food. We no longer eliminate food waste by parastalis (the natural movement of the bowel), but rather by old waste being pushed down and out as new waste is piled on top of it. We will discuss digestion and elimination in detail in the next meeting.
Most people in our society are also chronically dehydrated. People always ask the question of how much water we need each day, and everyone has a different answer. The truth is that humans who eat raw foods need very little water to drink. Cooking dehydrates food, think of all the steam that comes off of foods while they are cooking. That is the much needed moisture vaporizing. If you are a cooked-foodist, or a new raw-foodist, you should be drinking at least half your body weight in ounces of pure water daily.
Most people need to eat a diet of at least 70% raw foods in order to experience great benefits. I feel that the easiest way to do this is to picture your plate in 3 sections and make sure that 2 of those sections are raw. It is also important to eat as much organic food as possible. Organic food is not only good for the environment and the economy, it also contains 80-300% more nutrients than commercially grown produce. The difference is in the soil, which is not overworked and deplete and which contains an abundance of beneficial bacteria.
There are two concerns I hear from just about everyone I mention raw foods to. The first is the cost. A first glance at the price tag on many raw organic foods may have you thinking you cannot afford to eat this way. However, I can honestly say that your food bill won’t change much. When you take out meat and dairy, sugar treats, sodas, fast foods, etc. you will save A LOT of money. Also, consider the fact that since your body will now be receiving nutritionally packed foods and will no longer be “starving to death” you will not need to eat nearly as much to satisfy your body’s nutritional needs. There are several ways you can go about eating raw, and some options are cheaper than others.
The second thing I hear consistently is, “I could never eat like that, I NEED my sugar!” This is always a bit amusing to me because I was incredibly addicted to sugar and had tried everything to cut back on it and never could until I went raw. You DO NOT have to give up desserts! I eat pie, ice “cream”, brownies, cake, smoothies, “milk” shakes, fudge, cookies, etc. They taste better than what I used to eat, and I can eat all I want without gaining weight and without feeling ill!
The Importance of Greens
When we look around our world we see one color: green. Its everywhere we look. It’s so abundant, we may not even notice it most of the time. Green foods contain all of the essential enzymes, minerals, vitamins, and amino acids needed to sustain life. The only thing that is lacking in greens is vitamin B12, which is present in meat. However, in a healthy (clean) digestive tract, B12 is made by the beneficial bacteria, which are naturally present. The human body runs optimally on a diet of only greens and fruit!
Iron is one of the most essential nutrients, it is also one of the most abundant and can be found in both plant and animal foods. Yet, iron deficiency is the most common nutritional deficiency. Currently, over 50% of people are deficient in the 5 most vital nutrients, and over 80% are deficient in 1 or more essential nutrient.
Today it is common for children to wear glasses and braces, or to be overweight and have acne. These are all the effects of nutritional deficiency on the human race, and the problem will only continue to get worse through the generations if we don’t take action and change our diets now.
Vitamin K is found only in greens. We are seeing serious complications due to vitamin K deficiency. Humans are now being born with smaller ears, as this deficiency affects cartilage in the body. In America more than 200,000 knee replacement surgeries are performed per year, a direct result of vitamin K deficiency. Some other examples include: skin cancer, liver cancer, heavy menstrual bleeding, nose bleeds, hemorrhaging, easy bruising, osteoporosis, hematomas. Birth defects: shortened fingers, cupped ears, flat nasal bridges, underdevelopment of the nose, mouth, and mid-face, mental retardation, and neural tube defects. And yet, vitamin K is the most understudied vitamin.
Deficiencies of vitamin K, calcium, vitamin D, and other nutrients are also causing underdeveloped facial structures, which is why we are seeing more and more braces. It is also the reason that most humans now do not have sufficient space in their mouths for wisdom teeth.
A human body needs the equivalent of 2 full heads of lettuce in leafy green foods per day. For most of us, eating that many greens is not possible. It would take an incredible amount of time to properly chew all of that. We live different lives now than we did in nature, when we would graze on greens and fruits as we worked and walked and wandered about. Today, humans are busy and always on the go, separate from nature. The best way to get the greens we need is to blend them. Blending breaks down the tough cellulose cell walls of the plant and releases the nutrients for optimal and immediate absorption. You actually begin absorbing the nutrients through your mouth.
For those of us who do not enjoy eating greens, blending greens with fruit offers the benefit that the fruit covers the taste of the chlorophyll, which many of us are put off by. The reason most people don’t enjoy greens is that as the body becomes more deficient in nutrients, the hydrochloric acid (digestive juice) in the stomach is reduced, making the digestion of greens difficult. The body will then attempt to defend itself from the foods which are difficult to digest by forming a distaste for them, which of course causes us to eat less of the foods, get less of the nutrients, and we end up with even less hydrochloric acid. The best way to break this cycle is to drink green smoothies. You will know that you have low quantities of hydrochloric acid when you start drinking the smoothies if your bowel movements are green. They will change slowly as your acid content builds and your health improves. The first clue I, personally, had that my hydrochloric acid was low was when I discovered that I could not eat raw broccoli without suffering from very painful gas. Some may also notice that when they vomit it does not burn in their throat the way that it did in childhood.
People often wonder what the difference is between juicing fruits and vegetables and blending them. Juicing is great for people who have a severe health problem, such as cancer, or who are not able to digest or keep down any solid/fibrous foods. When foods are juiced all of the fiber is removed, what you have left over is water and pure nutrients. The nutrients are easily and quickly absorbed into the blood stream, allowing the digestive system a chance to rest and rebuild itself, while offering the body large amounts of nutrients. Juice fasting is the most successful cure for cancer, lupus, and other degenerative diseases. A juice fast should be done, as a general rule, at least 4 times per year (1 with each season). Juice should be consumed within 10 minutes, because after 10 minutes oxidation will occur and enzymes will die. Blended produce (smoothies), on the other hand, oxidize much more slowly and will keep in the refrigerator for up to 3 days. With smoothies we get the benefit of the whole food. When we keep the fiber sugars from fruits are absorbed much more slowly (which is important especially for those of us with diabetes or hypoglycemia). Another benefit of keeping the fiber is that it eases the symptoms of cleansing by moving toxins out of the bowl, where they tend to accumulate as they are released from the body. We will discuss that in more detail at the next meeting. Smoothies are also more filling than juices. Both blending and juicing are great ways to improve health, but we are all different and our bodies even have different needs at different times, so which one is best for you at this time is for you to decide.
When I began drinking 32 oz of green smoothie each morning weight just melted off of me. My sugar cravings also diminished, and I have been a sugar addict since childhood! I have tried everything I could think of to stop eating sugar all day, everyday, and it wasn’t until I started drinking green smoothies and eating mostly raw foods that I was finally able to stop. It has been 6 months, and I can honestly say at this point, I DO NOT miss sugar at all. Of course, I went through several months in the beginning where I had relapses, but each time I got stronger and picked myself up and did better. Don’t beat yourself up when you’re less than perfect, it is a process! What is important is that you keep educating yourself, keep asking your body what it needs, and do the best that you can to treat yourself better everyday.
So here is the challenge for month 1: Drink a green smoothie everyday (see handout 2 for recipes, or get creative and try your own!). 32 oz is ideal, but if you can only do 8, or even 4 for now, DO THAT. The point is to do better than you have been, not to be perfect. Also, eat more fruit. Try replacing 1 of your regular daily snacks with a piece of one of your favorite fruits. And one last thing, read 1 book from the recommended reading list.
Best of luck on your journey toward optimum health and reaching your full spiritual potential, please let me know if you have any questions or concerns!
Thursday, January 7, 2010
Acid & Alkaline Foods
Handout #1
Meeting 1
October 21, 2009
Alkaline Foods (eat as much as possible):
Vegetables--
Asparagus, Artichokes, Cabbage, Lettuce, Onion, Cauliflower, Radish, Swede, Lambs Lettuce, Peas, Courgette, Red Cabbage, Leeks, Watercress, Spinach, Turnip, Chives, Carrot, Green Beans, Beetroot, Garlic, Celery, Grasses (wheat, straw, barley, dog, kamut etc.), Cucumber, Broccoli, Kale, Brussels Sprouts
Fruits--
Lemon, Lime, Avocado, Tomato, Grapefruit, Watermelon (is neutral), Rhubarb
Drinks--
'Green Drinks', Fresh vegetable juice, Pure water (distilled or ionised), Lemon water (pure water + fresh lemon or lime). Herbal Tea, Vegetable broth, Non-sweetened Soy Milk, Almond Milk
Seeds, Nuts & Grains--
Almonds, Pumpkin, Sunflower, Sesame, Flax, Buckwheat Groats, Spelt, Lentils, Cumin Seeds, Any sprouted seed
Fats & Oils--
Flax, Hemp, Avocado, Olive, Evening Primrose, Borage, Coconut Oil, Oil Blends (such as Udo's Choice)
Others--
Sprouts (soy, alfalfa, mung bean, wheat, little radish , chickpea, broccoli etc), Bragg Liquid Aminos (Soy Sauce Alternative), HummusTahini
General Guidance:Stick to salads, fresh vegetables and healthy nuts and oils. Try to consume plenty of raw foods and at least 2-3 litres of clean, pure water daily (ideally enhanced with pH drops).
Acid Foods (eat as little as possible):
Meats--
Pork, Lamb, Beef, Chicken, Turkey, Crustaceans, Other Seafood
Dairy Products--
Milk, Eggs, Cheese, Cream, Yogurt, Ice Cream
Others--
Vinegar, White Pasta, White Bread, Wholemeal Bread, Biscuits, Soy Sauce, Tamari, Condiments (Tomato Sauce, Mayonnaise etc.)Artificial Sweeteners, Honey
Drinks--
Fizzy Drinks, Coffee, Tea, Beers, Spirits, Fruit Juice, Dairy Smoothies, Milk, Traditional Tea
Convenience Foods--
Sweets, Chocolate, Microwave Meals, Tinned Foods, Powdered Soups, Instant Meals, Fast Food
Fats & Oils--
Saturated Fats, Hydrogenated Oils, Margarine (worse than Butter), Corn Oil, Vegetable Oil, Sunflower Oil
Fruits--
All fruits aside from those listed in the alkaline column.
Seeds & Nuts--
Peanuts, Cashew Nuts, Pistachio Nuts
General Guidance:Steer clear of fatty meats, dairy, cheese, sweets, chocolates, alcohol and tobacco. Packaged foods are often full of hidden offenders and microwave meals are full of sugars and salts. Over cooking also removes all of the nutrition from a meal!
The most addictive, toxic, and nutritionally deplete ingestible substances are: recreational, prescription, and over the counter drugs, alcohol, tobacco, sugar, white flour (bread, pasta, ect.), refined oils, meat, pasteurized dairy, and baby formula.
Meeting 1
October 21, 2009
Alkaline Foods (eat as much as possible):
Vegetables--
Asparagus, Artichokes, Cabbage, Lettuce, Onion, Cauliflower, Radish, Swede, Lambs Lettuce, Peas, Courgette, Red Cabbage, Leeks, Watercress, Spinach, Turnip, Chives, Carrot, Green Beans, Beetroot, Garlic, Celery, Grasses (wheat, straw, barley, dog, kamut etc.), Cucumber, Broccoli, Kale, Brussels Sprouts
Fruits--
Lemon, Lime, Avocado, Tomato, Grapefruit, Watermelon (is neutral), Rhubarb
Drinks--
'Green Drinks', Fresh vegetable juice, Pure water (distilled or ionised), Lemon water (pure water + fresh lemon or lime). Herbal Tea, Vegetable broth, Non-sweetened Soy Milk, Almond Milk
Seeds, Nuts & Grains--
Almonds, Pumpkin, Sunflower, Sesame, Flax, Buckwheat Groats, Spelt, Lentils, Cumin Seeds, Any sprouted seed
Fats & Oils--
Flax, Hemp, Avocado, Olive, Evening Primrose, Borage, Coconut Oil, Oil Blends (such as Udo's Choice)
Others--
Sprouts (soy, alfalfa, mung bean, wheat, little radish , chickpea, broccoli etc), Bragg Liquid Aminos (Soy Sauce Alternative), HummusTahini
General Guidance:Stick to salads, fresh vegetables and healthy nuts and oils. Try to consume plenty of raw foods and at least 2-3 litres of clean, pure water daily (ideally enhanced with pH drops).
Acid Foods (eat as little as possible):
Meats--
Pork, Lamb, Beef, Chicken, Turkey, Crustaceans, Other Seafood
Dairy Products--
Milk, Eggs, Cheese, Cream, Yogurt, Ice Cream
Others--
Vinegar, White Pasta, White Bread, Wholemeal Bread, Biscuits, Soy Sauce, Tamari, Condiments (Tomato Sauce, Mayonnaise etc.)Artificial Sweeteners, Honey
Drinks--
Fizzy Drinks, Coffee, Tea, Beers, Spirits, Fruit Juice, Dairy Smoothies, Milk, Traditional Tea
Convenience Foods--
Sweets, Chocolate, Microwave Meals, Tinned Foods, Powdered Soups, Instant Meals, Fast Food
Fats & Oils--
Saturated Fats, Hydrogenated Oils, Margarine (worse than Butter), Corn Oil, Vegetable Oil, Sunflower Oil
Fruits--
All fruits aside from those listed in the alkaline column.
Seeds & Nuts--
Peanuts, Cashew Nuts, Pistachio Nuts
General Guidance:Steer clear of fatty meats, dairy, cheese, sweets, chocolates, alcohol and tobacco. Packaged foods are often full of hidden offenders and microwave meals are full of sugars and salts. Over cooking also removes all of the nutrition from a meal!
The most addictive, toxic, and nutritionally deplete ingestible substances are: recreational, prescription, and over the counter drugs, alcohol, tobacco, sugar, white flour (bread, pasta, ect.), refined oils, meat, pasteurized dairy, and baby formula.
Green Smoothie Recipes and Guidelines
Handout #2
Meeting 1
October 21, 2009
Green Smoothie Recipes
Just blend them all well. For the recipes with frozen fruit, cut the fruit into small pieces and blend just the fruit and water, then add the greens and blend again. For my recipes, where water amount is not indicated, I just eyeball it and pour the water so it comes about halfway up the fruit. Recipes make about 1 quart each. Make sure frozen berries do not have sugar added!
Basic Green Smoothie
3 ripe bananas
2 handfuls of greens
purified water
Muddy Grass
1-2 TBS raw cocoa powder
1 TBS agave nectar, or to taste
3 frozen bananas
2 handfuls of greens
purified water
Berry Green Smoothie
(We like to use blueberries or strawberries)
2 bananas
2-3 handfuls any frozen berry (can also mix berries)
2 handfuls of greens
purified water
Medallion Mellon Smoothie
3 cups cantaloupe, cubed
9 leaves romaine lettuce
Lovely Green Goodness
1 banana
½ Royal Gala apple
½ Bosc pear
1 cup kale
1/8 cup water
Impeachmint!
1 ripe peach, or ½ cup frozen peaches
1 sprig mint, or 5-7 mint leaves
1 cup spinach
1 cup water
Tropical Green Smoothie
1 cup spinach
½ mango
½ banana
½ cup pineapple chunks (fresh, not canned!)
½ cup water
Anticancer Smoothie
1 pint broccoli sprouts
1 pint ripe organic blackberries
1 cup purified water
Guidelines For Optimal Green Smoothie Consumption
(From Victoria Boutenko’s Book Green Smoothie Revolution; chapter 10.)
To help you receive the most benefits from drinking green smoothies and to avoid some typical mistakes, I have created the following guidelines:
Prepare your green smoothie first thing in the morning in the amount that you usually consume in one day, one or two quarts. Pour enough smoothie into a glass for your morning enjoyment and keep the rest in the refrigerator or another clod place, but not in the freezer.
Sip your green smoothie slowly, mixing it with saliva for better absorption. Sometimes I put my smoothie in a coffee mug and carry it with me to the car or office. That way I minimize the chance of spilling it, and others don’t notice the green contents of my cup.
Don’t add anything to your smoothie except greens, fruit, and water. I don’t recommend adding nuts, seeds, oils, supplements, or other ingredients to your green smoothie because most of these items slow down the assimilation of smoothies in your digestive tract and may cause irritation and gas. Even though I provide some recipes with these ingredients for special occasions in the book, I encourage you to stick to the basic green smoothie recipe (fruit and greens) in your daily routine.
Drink your smoothie by itself, and not as a part of a meal. To get the most nutritional benefits out of your green smoothie, don’t consume anything, even as little as a cracker, with it. You can eat anything you want approximately forty minutes before or after your smoothie.
Do not add starchy vegetables such as carrots, beets, broccoli stems, zucchini, cauliflower, cabbage, Brussels sprouts, eggplant, pumpkin, squash, okra, peas, corn, and green beans to your green smoothies. Starchy vegetables combine poorly with fruit and may produce what my children call “gas-4-less.”
Don’t add too many ingredients to one smoothie, such as four different fruits and six different greens. To keep things easy on your digestive system, try to keep most of your recipes simple to maximize nutritional benefits.
Learn to prepare a really delicious green smoothie so that you are always looking forward to the next one. If your drink is not tasty, you will eventually give up on it. Keep your taste buds happy.
You should always rotate the green leaves that you add to your smoothies. Almost all greens in the world contain minute amounts of alkaloids. Tiny quantities of alkaloids cannot hurt you, and even strengthen the immune system. However, if you keep consuming kale, or spinach, or any other single green for many weeks without rotation, eventually the same type of alkaloids can accumulate in your body and cause unwanted symptoms of poisoning. (I discuss more of the significance of rotation of greens in Chapter 4). Please note that you don’t have to rotate the fruit in your green smoothies. Most commonly used fruits contain very few or no alkaloids and cannot cause the same toxic reactions as greens. However, rotating fruits will enhance the variety of flavor and nutrition in your smoothies.
Choose organic produce whenever possible. The absence of pesticides and other toxic chemicals is only one of the many benefits of organic food. The most important reason to consume organic food is the superior nutrition of organic fruits and vegetables in comparison to conventionally grown produce. Above, I discussed how nutritionally deficient most people are. The best way to nourish your body is to consume organic produce and, whenever possible, locally grown produce as well. I consider it very important to eat fruit that was allowed to fully ripen on the vine because it is several times more nutritious than unripe fruit. You derive those benefits most completely when you consume fruit shortly after it has been picked. Produce that is shipped from great distances may have a cheaper price tag, but it’s harder on the environment and on our health.
Meeting 1
October 21, 2009
Green Smoothie Recipes
Just blend them all well. For the recipes with frozen fruit, cut the fruit into small pieces and blend just the fruit and water, then add the greens and blend again. For my recipes, where water amount is not indicated, I just eyeball it and pour the water so it comes about halfway up the fruit. Recipes make about 1 quart each. Make sure frozen berries do not have sugar added!
Basic Green Smoothie
3 ripe bananas
2 handfuls of greens
purified water
Muddy Grass
1-2 TBS raw cocoa powder
1 TBS agave nectar, or to taste
3 frozen bananas
2 handfuls of greens
purified water
Berry Green Smoothie
(We like to use blueberries or strawberries)
2 bananas
2-3 handfuls any frozen berry (can also mix berries)
2 handfuls of greens
purified water
Medallion Mellon Smoothie
3 cups cantaloupe, cubed
9 leaves romaine lettuce
Lovely Green Goodness
1 banana
½ Royal Gala apple
½ Bosc pear
1 cup kale
1/8 cup water
Impeachmint!
1 ripe peach, or ½ cup frozen peaches
1 sprig mint, or 5-7 mint leaves
1 cup spinach
1 cup water
Tropical Green Smoothie
1 cup spinach
½ mango
½ banana
½ cup pineapple chunks (fresh, not canned!)
½ cup water
Anticancer Smoothie
1 pint broccoli sprouts
1 pint ripe organic blackberries
1 cup purified water
Guidelines For Optimal Green Smoothie Consumption
(From Victoria Boutenko’s Book Green Smoothie Revolution; chapter 10.)
To help you receive the most benefits from drinking green smoothies and to avoid some typical mistakes, I have created the following guidelines:
Prepare your green smoothie first thing in the morning in the amount that you usually consume in one day, one or two quarts. Pour enough smoothie into a glass for your morning enjoyment and keep the rest in the refrigerator or another clod place, but not in the freezer.
Sip your green smoothie slowly, mixing it with saliva for better absorption. Sometimes I put my smoothie in a coffee mug and carry it with me to the car or office. That way I minimize the chance of spilling it, and others don’t notice the green contents of my cup.
Don’t add anything to your smoothie except greens, fruit, and water. I don’t recommend adding nuts, seeds, oils, supplements, or other ingredients to your green smoothie because most of these items slow down the assimilation of smoothies in your digestive tract and may cause irritation and gas. Even though I provide some recipes with these ingredients for special occasions in the book, I encourage you to stick to the basic green smoothie recipe (fruit and greens) in your daily routine.
Drink your smoothie by itself, and not as a part of a meal. To get the most nutritional benefits out of your green smoothie, don’t consume anything, even as little as a cracker, with it. You can eat anything you want approximately forty minutes before or after your smoothie.
Do not add starchy vegetables such as carrots, beets, broccoli stems, zucchini, cauliflower, cabbage, Brussels sprouts, eggplant, pumpkin, squash, okra, peas, corn, and green beans to your green smoothies. Starchy vegetables combine poorly with fruit and may produce what my children call “gas-4-less.”
Don’t add too many ingredients to one smoothie, such as four different fruits and six different greens. To keep things easy on your digestive system, try to keep most of your recipes simple to maximize nutritional benefits.
Learn to prepare a really delicious green smoothie so that you are always looking forward to the next one. If your drink is not tasty, you will eventually give up on it. Keep your taste buds happy.
You should always rotate the green leaves that you add to your smoothies. Almost all greens in the world contain minute amounts of alkaloids. Tiny quantities of alkaloids cannot hurt you, and even strengthen the immune system. However, if you keep consuming kale, or spinach, or any other single green for many weeks without rotation, eventually the same type of alkaloids can accumulate in your body and cause unwanted symptoms of poisoning. (I discuss more of the significance of rotation of greens in Chapter 4). Please note that you don’t have to rotate the fruit in your green smoothies. Most commonly used fruits contain very few or no alkaloids and cannot cause the same toxic reactions as greens. However, rotating fruits will enhance the variety of flavor and nutrition in your smoothies.
Choose organic produce whenever possible. The absence of pesticides and other toxic chemicals is only one of the many benefits of organic food. The most important reason to consume organic food is the superior nutrition of organic fruits and vegetables in comparison to conventionally grown produce. Above, I discussed how nutritionally deficient most people are. The best way to nourish your body is to consume organic produce and, whenever possible, locally grown produce as well. I consider it very important to eat fruit that was allowed to fully ripen on the vine because it is several times more nutritious than unripe fruit. You derive those benefits most completely when you consume fruit shortly after it has been picked. Produce that is shipped from great distances may have a cheaper price tag, but it’s harder on the environment and on our health.
The Delicious Dessert We Enjoyed Together
Handout #3
Meeting 1
October 21, 2009
Vito Natale’s Fruit and Chocolate Decadence
From The Raw 50 by Carol Alt
1 c. raw chocolate powder
1 c. raw agave nectar
1 c. raw carob powder
¾ c. coconut oil
1 TBS raw sesame seeds
½ c. raw almonds, germinated (soaked in water 8-12 hours)
1 c. raw cashews, germinated (soaked in water 2-2 ½ hours)
1 c. purified water
Seasonal fresh berries of your choice (if using strawberries, hull and slice)
Fresh mint leaves for garnish
From The Raw 50 by Carol Alt
1 c. raw chocolate powder
1 c. raw agave nectar
1 c. raw carob powder
¾ c. coconut oil
1 TBS raw sesame seeds
½ c. raw almonds, germinated (soaked in water 8-12 hours)
1 c. raw cashews, germinated (soaked in water 2-2 ½ hours)
1 c. purified water
Seasonal fresh berries of your choice (if using strawberries, hull and slice)
Fresh mint leaves for garnish
Kelly’s Macadamia Whipped Cream (optional)
Combine the chocolate, agave, carob, coconut oil, sesame seeds, and germinated almonds in a blender and whir until very smooth; transfer to a mixing bowl and set aside.
Clean out the blended, then add the cashews and water and blend until the mixture is smooth and creamy. Fold into the chocolate mixture, until it is very smooth.
Spoon the mixture into a square baking dish, preferably glass, and smooth the tip. Refrigerate for 1 hour or more. Cut into squares, remove from the dish, and serve toped with sliced or whole berries and mint leaves. Add a dollop of whipped cream if desired.
Kelly’s Macadamia Whipped Cream
1 c. macadamia nuts, soaked for 8-10 hours and dehydrated at 115 degrees F for 12 hours
½ c. fresh young coconut water
5 pitted dates, soaked for 2 hours and drained
1 TBS organic, cold pressed coconut butter/oil
Combine all the ingredients in a blender and whir until smooth and creamy. Chill for at least 1 hour before serving.
Chocolate Decadence and Macadamia Whipped Cream Ingredient Health Benefits
Raw Cocao/Chocolate—gives energy, improves cardiovascular health (counters artery clogging plaque, lowers blood pressure), powerful antioxidant, more magnesium than any other food [see Naked Chocolate by David Wolfe]
Carob—alkaline, nourishes lungs, contains 3 times the calcium of cow’s milk, potassium, vitamin A & B, protein
Almonds—improves digestive and nervous system health, alkaline, inhibits cancer, lowers cholesterol, relieves dry cough, constipation, kidney stones, and gall stones, builds mental and spiritual proclivity, strengthens bones, nerves, and reproductive system, high in protein, several B vitamins, calcium, iron, potassium, and phosphorus, one of the richest sources of alpha-tocopherol vitamin E
Cashews—lower in fat than most nuts, high protein, magnesium, phosphorus, potassium
Dates—beneficial to stomach and liver, build strength, increase semen, anti aging, helps with impotence, contains niacin, iron, potassium, calcium, chlorine, magnesium, A, B1, B2
Agave Nectar—low glycemic sweetener, anti inflammatory, immune boosting, antibacterial, lowers cholesterol, lowers risk for certain cancers, increases absorption of nutrients
Macadamia Nuts—gives energy, promotes dental health, high in protein, fiber, antioxidants, photochemicals, minerals, monounsaturated fats, vitamins
Coconut Oil/Butter—high fatty acid content, lauric acid (enhances brain function and immunity), lowers heart disease, anti aging [see Coconut Cures and The Coconut Oil Miracle by Bruce Fife N.D.]
Coconut Water—regulates body temperature, raises metabolism, boosts immunity, detoxifies and fights viruses, cleanses the digestive tract, controls diabetes, balances pH, reduces cancer risk, treats kidney and urethral stones, boosts poor circulation
Raw Cocao/Chocolate—gives energy, improves cardiovascular health (counters artery clogging plaque, lowers blood pressure), powerful antioxidant, more magnesium than any other food [see Naked Chocolate by David Wolfe]
Carob—alkaline, nourishes lungs, contains 3 times the calcium of cow’s milk, potassium, vitamin A & B, protein
Almonds—improves digestive and nervous system health, alkaline, inhibits cancer, lowers cholesterol, relieves dry cough, constipation, kidney stones, and gall stones, builds mental and spiritual proclivity, strengthens bones, nerves, and reproductive system, high in protein, several B vitamins, calcium, iron, potassium, and phosphorus, one of the richest sources of alpha-tocopherol vitamin E
Cashews—lower in fat than most nuts, high protein, magnesium, phosphorus, potassium
Dates—beneficial to stomach and liver, build strength, increase semen, anti aging, helps with impotence, contains niacin, iron, potassium, calcium, chlorine, magnesium, A, B1, B2
Agave Nectar—low glycemic sweetener, anti inflammatory, immune boosting, antibacterial, lowers cholesterol, lowers risk for certain cancers, increases absorption of nutrients
Macadamia Nuts—gives energy, promotes dental health, high in protein, fiber, antioxidants, photochemicals, minerals, monounsaturated fats, vitamins
Coconut Oil/Butter—high fatty acid content, lauric acid (enhances brain function and immunity), lowers heart disease, anti aging [see Coconut Cures and The Coconut Oil Miracle by Bruce Fife N.D.]
Coconut Water—regulates body temperature, raises metabolism, boosts immunity, detoxifies and fights viruses, cleanses the digestive tract, controls diabetes, balances pH, reduces cancer risk, treats kidney and urethral stones, boosts poor circulation
Handout #4
Meeting 1
October 21, 2009
Resources and Recommended Reading
For a more extensive reading list see this blog, below.
(Highly) Recommended Reading
Nature’s First Law: The Raw Food Diet by Stephen Arlin, Fouad Dini, & David Wolfe
The Sunfood Diet Success System (7th Edition) by David Wolfe
12 Steps to Raw Foods by Victoria Boutenko
Green For Life by Victoria Boutenko
The Green Smoothie Revolution by Victoria Boutenko
Colon Health: The Key to a Vibrant Life by Dr. Norman Walker
Lick The Sugar Habit by Nancy Appleton
If you have, or suspect you may have diabetes:
There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program by Gabriel Cousens
www.rawfor30days.com Diabetic or not, please watch this video!
Websites Worth Checking Out
http://www.rawschool.com/basics (Q & A, helps people transition to raw diet)
http://www.rawfoodlife.com/ (loads of info., scientific research on raw food diet)
http://www.sunfood.com/ (Raw food, articles, chat and more)
http://www.rawfamily.com/ (The Boutenko family site. Green smoothie recipes, testimonials, etc. Add Victoria Boutenko on Facebook!)
http://www.aniphyo.com/ (Brilliant raw chef, lots of videos and more)
http://www.living-foods.com/ (Raw Info, recipes, chat, books, etc.)
http://www.welikeitraw.com/ (Before and after photos, testimonials, videos, info.)
http://www.goneraw.com/ (recipes, forum)
http://www.goveg.com/ (vegetarian & vegan info., health info., environmental issues, world hunger, animal cruelty, videos, testimonials, etc.)
http://www.rawfoodexplained.com/sitemap.html (An abundance of health and raw food information, written like a book with chapters)
http://www.rawfoodtalk.com/ (forum, radio interviews and TV clips of Alissa Cohen)
Want more? Go to Google and youtube and search under raw foods, live food, living food, raw food testimonials, Boutenko, David Wolfe, David Wolfe Ultimate Smoothie, superfoods, sunfood diet, etc.
Meeting 1
October 21, 2009
Resources and Recommended Reading
For a more extensive reading list see this blog, below.
(Highly) Recommended Reading
Nature’s First Law: The Raw Food Diet by Stephen Arlin, Fouad Dini, & David Wolfe
The Sunfood Diet Success System (7th Edition) by David Wolfe
12 Steps to Raw Foods by Victoria Boutenko
Green For Life by Victoria Boutenko
The Green Smoothie Revolution by Victoria Boutenko
Colon Health: The Key to a Vibrant Life by Dr. Norman Walker
Lick The Sugar Habit by Nancy Appleton
If you have, or suspect you may have diabetes:
There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program by Gabriel Cousens
www.rawfor30days.com Diabetic or not, please watch this video!
Websites Worth Checking Out
http://www.rawschool.com/basics (Q & A, helps people transition to raw diet)
http://www.rawfoodlife.com/ (loads of info., scientific research on raw food diet)
http://www.sunfood.com/ (Raw food, articles, chat and more)
http://www.rawfamily.com/ (The Boutenko family site. Green smoothie recipes, testimonials, etc. Add Victoria Boutenko on Facebook!)
http://www.aniphyo.com/ (Brilliant raw chef, lots of videos and more)
http://www.living-foods.com/ (Raw Info, recipes, chat, books, etc.)
http://www.welikeitraw.com/ (Before and after photos, testimonials, videos, info.)
http://www.goneraw.com/ (recipes, forum)
http://www.goveg.com/ (vegetarian & vegan info., health info., environmental issues, world hunger, animal cruelty, videos, testimonials, etc.)
http://www.rawfoodexplained.com/sitemap.html (An abundance of health and raw food information, written like a book with chapters)
http://www.rawfoodtalk.com/ (forum, radio interviews and TV clips of Alissa Cohen)
Want more? Go to Google and youtube and search under raw foods, live food, living food, raw food testimonials, Boutenko, David Wolfe, David Wolfe Ultimate Smoothie, superfoods, sunfood diet, etc.
Testimonials
Handout #5
Meeting 1
October 21, 2009
Here are some testimonials I've gathered to give you a little inspiration. These are easy to come by, just google!
Julie Wandling, Ohio
I changed my diet Feb. 23, 2000, weighing 315 lbs. at 5'10", blood pressure at 199/100, super painful back, popping knees, fatigue, heart palpitations, resting heart beat of 110, couldn't walk far, lift anything, huge gut, huge butt, possible heart attack-severe chest pain and squeezing. Doctor finally wanted to put me on blood pressure pills but I made up my mind to try the Hallelujah Diet. Since making the change I have lost 100 lbs., the heart works great, blood pressure 120/70, yoga has made my back like new, the knees work just fine, went from size 28 or special made to size 16, palpitations and pain gone. I have learned so much! I have my own health ministry, and a mostly raw beginners recipe book coming out soon-at the publisher's. We have a group of around 100 raw fooders here in Akron now that I teach. I have since become 95-100 % raw and have learned about and practiced fasting several times. I am a caterer by trade and am attempting to switch my customers over to vegetarian and raw menus.
Catherine Zuppero, Colorado
Raw successes: dissolved and eliminated 2 tumor/cysts (ovarian and breast), varicose veins, gray hair, severe cystic acne, Cushing's Disease, Multiple Sclerosis, severe anemia (my family has Thalasemia). Since I changed my diet I haven't suffered ANY symptoms from it, at ALL! And of course my weight became normal (from a FAT Italian to a slim Italian). I recently turned 50 and the gray hair still hasn't come back. I haven't even suffered a cold during all these years. Also, painful (16-hour) menstrual cramps disappeared!
Ian
In 2006 I was directed by an 'Inspired' Raw Foodist (Bartek) to attend a David Wolfe event in March of that year and since that moment everything began to change dramatically. I was instantly fascinated with the new realization that everyone of us can enjoy health at levels most people have no idea about and also discovered that transitioning to whole live raw food nutrition is a lot simpler than I thought it would be. I am so grateful to be learning more each day about the vast array of amazing 'Best Ever Foods' that are totally fun to eat. From the moment I began replacing the lifeless cooked foods with living whole foods and Super Foods, I started seeing changes in every area of my life. Now if I meet an old acquaintance that I have not seen in a couple of years, I have to reintroduce myself to them because they have no clue who I am! This is hilarious... Assimilating the proper foods that resonate with my body awakens me a little more each day which has allowed me to become a part of the growing number of people internationally that lead by example to inspire others to also improve their own lives. The positive energy and influence of people in this lifestyle is profound. Every day brings a new adventure as we get younger and younger. I used to get offered 'Senior Discounts' - What?, I now feel like a 21 year old and am erasing one year off of my age every month!! Wishing everyone 'The Best Life Ever!
Susan Jorg, Oregon
Thanks to raw foods I can breathe freely; a badly mangled hand is whole again; and I've become cheerful and outgoing instead of timid and withdrawn. Throughout my childhood, teen years, and early adulthood I suffered from earaches, severe colds, strep throat, sinus infections, bronchitis, and hayfever. Medical doctors removed my tonsils, lanced my ear drums, filled me with decongestants and antibiotics, and talked me into getting painful desensitization shots every other week. But when I eliminated animal products from my diet and replaced them with fresh, raw fruits and vegetables, the change was immediate! My sinuses began to drain. There was steady lessening of pressure in my head. Headaches ceased. Sleep finally came easily, and I awoke refreshed each morning, instead of feeling drugged. I could now breathe freely and didn't have to shut myself in an air-conditioned room during springtime or battle illness every winter. After a number of years on a mostly raw food diet, I severely mangle my hand in a chop saw at work. The surgeon who sewed me back together told me that he would not have even tried to save my hand if I hadn't been so healthy! The other members of his team had suggested amputation, but he could tell just by looking at me that there was a chance of healing if he patched together the nerves, blood vessels, tendons, and skin. After the operation my hand healed quickly, without infection and without pain. The doctor told me I would probably never be able to hold all my fingers in a flat plain, but now, four years later, I can. The scar is hardly noticeable, and I currently make my living by typing all day long. But the improvements didn't stop there.‹ I'd always been very anxious in social situations, often suffering from depression and negativity. With the support of friends who also ate raw foods I finally gave up the 20% of my diet that was still cooked. With the passing of rice, pasta, and potatoes from my menu, a dark cloud lifted from my demeanor. On 100% raw foods my spirit is ignited with a confidence I had never felt before. A positive, joyful attitude is now gently weeding out all those negative cliches I've lived with most of my life. Raw Food! It does well for your body and your mind!
Maryam Neshan Barjan (Maria), Teheran, Iran
I will shortly be celebrating the second anniversary of my becoming a RAW VEGETARIAN. It was about two years ago, at the height of my suffering from deadly cancer, that I was introduced to the raw-food diet, which completely changed my life. In fact, it saved my life Today, after nineteen months of eating raw vegetable food, I am a completely different person. I have not used any medicine since about a year before becoming a Raw Vegetarian and I feel very healthy. My right arm, which had been completely numb since the breast operation, has become normal. For the first time in more than three years, I felt my arm itching. I really cried for joy. I will never forget that moment.
Meeting 1
October 21, 2009
Here are some testimonials I've gathered to give you a little inspiration. These are easy to come by, just google!
Julie Wandling, Ohio
I changed my diet Feb. 23, 2000, weighing 315 lbs. at 5'10", blood pressure at 199/100, super painful back, popping knees, fatigue, heart palpitations, resting heart beat of 110, couldn't walk far, lift anything, huge gut, huge butt, possible heart attack-severe chest pain and squeezing. Doctor finally wanted to put me on blood pressure pills but I made up my mind to try the Hallelujah Diet. Since making the change I have lost 100 lbs., the heart works great, blood pressure 120/70, yoga has made my back like new, the knees work just fine, went from size 28 or special made to size 16, palpitations and pain gone. I have learned so much! I have my own health ministry, and a mostly raw beginners recipe book coming out soon-at the publisher's. We have a group of around 100 raw fooders here in Akron now that I teach. I have since become 95-100 % raw and have learned about and practiced fasting several times. I am a caterer by trade and am attempting to switch my customers over to vegetarian and raw menus.
Catherine Zuppero, Colorado
Raw successes: dissolved and eliminated 2 tumor/cysts (ovarian and breast), varicose veins, gray hair, severe cystic acne, Cushing's Disease, Multiple Sclerosis, severe anemia (my family has Thalasemia). Since I changed my diet I haven't suffered ANY symptoms from it, at ALL! And of course my weight became normal (from a FAT Italian to a slim Italian). I recently turned 50 and the gray hair still hasn't come back. I haven't even suffered a cold during all these years. Also, painful (16-hour) menstrual cramps disappeared!
Ian
In 2006 I was directed by an 'Inspired' Raw Foodist (Bartek) to attend a David Wolfe event in March of that year and since that moment everything began to change dramatically. I was instantly fascinated with the new realization that everyone of us can enjoy health at levels most people have no idea about and also discovered that transitioning to whole live raw food nutrition is a lot simpler than I thought it would be. I am so grateful to be learning more each day about the vast array of amazing 'Best Ever Foods' that are totally fun to eat. From the moment I began replacing the lifeless cooked foods with living whole foods and Super Foods, I started seeing changes in every area of my life. Now if I meet an old acquaintance that I have not seen in a couple of years, I have to reintroduce myself to them because they have no clue who I am! This is hilarious... Assimilating the proper foods that resonate with my body awakens me a little more each day which has allowed me to become a part of the growing number of people internationally that lead by example to inspire others to also improve their own lives. The positive energy and influence of people in this lifestyle is profound. Every day brings a new adventure as we get younger and younger. I used to get offered 'Senior Discounts' - What?, I now feel like a 21 year old and am erasing one year off of my age every month!! Wishing everyone 'The Best Life Ever!
Susan Jorg, Oregon
Thanks to raw foods I can breathe freely; a badly mangled hand is whole again; and I've become cheerful and outgoing instead of timid and withdrawn. Throughout my childhood, teen years, and early adulthood I suffered from earaches, severe colds, strep throat, sinus infections, bronchitis, and hayfever. Medical doctors removed my tonsils, lanced my ear drums, filled me with decongestants and antibiotics, and talked me into getting painful desensitization shots every other week. But when I eliminated animal products from my diet and replaced them with fresh, raw fruits and vegetables, the change was immediate! My sinuses began to drain. There was steady lessening of pressure in my head. Headaches ceased. Sleep finally came easily, and I awoke refreshed each morning, instead of feeling drugged. I could now breathe freely and didn't have to shut myself in an air-conditioned room during springtime or battle illness every winter. After a number of years on a mostly raw food diet, I severely mangle my hand in a chop saw at work. The surgeon who sewed me back together told me that he would not have even tried to save my hand if I hadn't been so healthy! The other members of his team had suggested amputation, but he could tell just by looking at me that there was a chance of healing if he patched together the nerves, blood vessels, tendons, and skin. After the operation my hand healed quickly, without infection and without pain. The doctor told me I would probably never be able to hold all my fingers in a flat plain, but now, four years later, I can. The scar is hardly noticeable, and I currently make my living by typing all day long. But the improvements didn't stop there.‹ I'd always been very anxious in social situations, often suffering from depression and negativity. With the support of friends who also ate raw foods I finally gave up the 20% of my diet that was still cooked. With the passing of rice, pasta, and potatoes from my menu, a dark cloud lifted from my demeanor. On 100% raw foods my spirit is ignited with a confidence I had never felt before. A positive, joyful attitude is now gently weeding out all those negative cliches I've lived with most of my life. Raw Food! It does well for your body and your mind!
Maryam Neshan Barjan (Maria), Teheran, Iran
I will shortly be celebrating the second anniversary of my becoming a RAW VEGETARIAN. It was about two years ago, at the height of my suffering from deadly cancer, that I was introduced to the raw-food diet, which completely changed my life. In fact, it saved my life Today, after nineteen months of eating raw vegetable food, I am a completely different person. I have not used any medicine since about a year before becoming a Raw Vegetarian and I feel very healthy. My right arm, which had been completely numb since the breast operation, has become normal. For the first time in more than three years, I felt my arm itching. I really cried for joy. I will never forget that moment.
Thursday, September 10, 2009
Tips On Getting Children To Enjoy Healthy Eating
Children Love To Help
Children have an inherent passion for gardening, harvesting, and preparing foods straight from the earth. Hence, the mud pies they will inevitably make if you give them a puddle of mud to tinker with. This is an instinct most adults have neglected for so long we’ve forgotten it altogether. Let your children help you prepare meals. They may not be able to chop vegetables if they are younger, but even the youngest child will delight in dropping foods into the food processor, blender, juicer, mixing them in a bowl, or arranging them in the dehydrator. Helping gives children a sense of pride, allows for one on one attention from parents, and they will naturally want to taste their creations.
Children Won’t Starve Themselves!
If you don’t buy it, they can’t eat it. If your children eat junk on a daily basis, it is because you are supplying them with it. I’ve heard so many people say, “But my kids won’t eat vegetables!” Yes they will. Only offer them healthy foods, if they refuse to eat them put their plate in the fridge. The next time they say they are hungry offer them their plate and say, “this is what’s for dinner” (or whatever meal). If they still refuse it, put it back. Offer it over and over until eventually they eat it (and they WILL). No child has ever hated healthy foods so much they would actually starve themselves. Eventually they will accept the new foods. Their tastes will change and they will come to enjoy them.
Follow Their Instincts
Our bodies are intelligent. They know what they need and they speak to us. Listen to what your children request to eat. If they ask for a healthy food, give it to them and let them eat their fill of it. If all they want is bananas all day, there is good reason for it, and there is certainly no harm in it. You may be surprised what you learn about your children’s (and your own) health and instincts if you research the fruits and vegetables they commonly crave.
Be A Good Example
No one wants to follow a hypocrite. If they see you eating cookies, they are going to feel cheated. Children will follow whatever example you set for them, good or bad. So set a good one. If you MUST abuse your own body, do it out of sight of your kids.
Expect Withdrawal and Detoxification Symptoms
Many people believe it is bad to eat fruit because too much fruit will give you gas and diarrhea. This is a myth. Fruits are detoxifying foods. Our digestive tracts are so backed up with denatured garbage that we WILL have elimination symptoms (released gas and fecal matter) when we begin eating mostly fruits. This will only last a week or two, at which point you will no longer have stomach upsets and will be more regular than you may have been your entire life. Children love fruit. Don’t limit them, they know what their bodies need.
You will likely deal with some tantrums when you begin refusing to give them the foods they’ve come to depend on (fruit snacks, sugary treats, crispy potatoes, greasy and grilled meats, white breads, pasteurized dairy products, etc.) These foods are highly addictive, you’re children will experience very real withdrawal symptoms. Offer them an abundance of healthy foods to assist their bodies in detoxification. Fresh fruits will help to curb their sweet cravings. It will pass.
Be Diligent
Your children WILL eventually forget the denatured (cooked/processed) foods they used to eat and will come to love fruits vegetables, raw nuts and seeds. Give it time and don’t waver. Be patient with them, they are little people who cannot fully understand your intentions. Explain to them as best as you can, lovingly and repeatedly, that you love them and want them to be healthy so that they can be happy. It will all become second nature… eventually!
Children have an inherent passion for gardening, harvesting, and preparing foods straight from the earth. Hence, the mud pies they will inevitably make if you give them a puddle of mud to tinker with. This is an instinct most adults have neglected for so long we’ve forgotten it altogether. Let your children help you prepare meals. They may not be able to chop vegetables if they are younger, but even the youngest child will delight in dropping foods into the food processor, blender, juicer, mixing them in a bowl, or arranging them in the dehydrator. Helping gives children a sense of pride, allows for one on one attention from parents, and they will naturally want to taste their creations.
Children Won’t Starve Themselves!
If you don’t buy it, they can’t eat it. If your children eat junk on a daily basis, it is because you are supplying them with it. I’ve heard so many people say, “But my kids won’t eat vegetables!” Yes they will. Only offer them healthy foods, if they refuse to eat them put their plate in the fridge. The next time they say they are hungry offer them their plate and say, “this is what’s for dinner” (or whatever meal). If they still refuse it, put it back. Offer it over and over until eventually they eat it (and they WILL). No child has ever hated healthy foods so much they would actually starve themselves. Eventually they will accept the new foods. Their tastes will change and they will come to enjoy them.
Follow Their Instincts
Our bodies are intelligent. They know what they need and they speak to us. Listen to what your children request to eat. If they ask for a healthy food, give it to them and let them eat their fill of it. If all they want is bananas all day, there is good reason for it, and there is certainly no harm in it. You may be surprised what you learn about your children’s (and your own) health and instincts if you research the fruits and vegetables they commonly crave.
Be A Good Example
No one wants to follow a hypocrite. If they see you eating cookies, they are going to feel cheated. Children will follow whatever example you set for them, good or bad. So set a good one. If you MUST abuse your own body, do it out of sight of your kids.
Expect Withdrawal and Detoxification Symptoms
Many people believe it is bad to eat fruit because too much fruit will give you gas and diarrhea. This is a myth. Fruits are detoxifying foods. Our digestive tracts are so backed up with denatured garbage that we WILL have elimination symptoms (released gas and fecal matter) when we begin eating mostly fruits. This will only last a week or two, at which point you will no longer have stomach upsets and will be more regular than you may have been your entire life. Children love fruit. Don’t limit them, they know what their bodies need.
You will likely deal with some tantrums when you begin refusing to give them the foods they’ve come to depend on (fruit snacks, sugary treats, crispy potatoes, greasy and grilled meats, white breads, pasteurized dairy products, etc.) These foods are highly addictive, you’re children will experience very real withdrawal symptoms. Offer them an abundance of healthy foods to assist their bodies in detoxification. Fresh fruits will help to curb their sweet cravings. It will pass.
Be Diligent
Your children WILL eventually forget the denatured (cooked/processed) foods they used to eat and will come to love fruits vegetables, raw nuts and seeds. Give it time and don’t waver. Be patient with them, they are little people who cannot fully understand your intentions. Explain to them as best as you can, lovingly and repeatedly, that you love them and want them to be healthy so that they can be happy. It will all become second nature… eventually!
Wednesday, September 9, 2009
Recommended Reading and More
(*indicates good books to start with)
*The Sunfood Diet Success System (7th Edition) by David Wolfe
*Nature’s First Law: The Raw Food Diet by Stephen Arlin, Dini Fouad, and David Wolfe
Eating For Beauty by David Wolfe
Naked Chocolate by David Wolfe
Amazing Grace by David Wolfe and Nick Good
Superfoods: The Food and Medicine of the Future by David Wolfe
*12 Steps to Raw Foods by Victoria Boutenko
*The Raw Family: A True Story of Awakening by Victoria, Igor, Sergei, and Valya Boutenko
*Green For Life by Victoria Boutenko
The Green Smoothie Revolution: The Radical Leap Toward Natural Health by Victoria Boutenko
DVD: Greens Can Save Your Life by Victoria Boutenko
DVD: Is Raw Food For You? By Victoria Boutenko
Audio CD: Spiritual Awakening With Raw Foods by Victoria Boutenko
DVD: Overcoming the Food Imprint: The Origin of Our Cravings by Valya Boutenko
DVD: Reversing the Irreversible by Valya Boutenko
Colon Health: The Key to a Vibrant Life by Dr. Norman Walker
Pure and Simple Natural Weight Control by Dr. Norman Walker
Conscious Eating by Gabriel Cousins M.D.
There Is A Cure for Diabetes by Gabriel Cousins M.D.
Depression Free For Life by Gabriel Cousins M.D.
Rainbow Green Life Food Cuisine by Gabriel Cousins M.D.
DVD: Raw For Life with David Wolfe, Gabriel Cousins, and Woody Harrelson
Sprouts: The Miracle Food by Steve Meyerowitz
Baby Greens by Michaela Lynn
The Cancer Industry by Ralph Moss
Breaking the Death Habit by Leonard Orr
Heart Frauds by Charles McGee M.D.
Hungry Planet: What The World Eats by Peter Menzel and Faith D’Aluisio
Surgery Electives: What to Know Before the Doctor Operates by John McAbe
Origins of the Organic Movement by Philip Conford
Health for the Millions by Herbert Shelton
The Miracle of Fasting by Paul C. Bragg, N.D. and Patricia Bragg
Quantum Touch by Richard Gordon
Sunfood Living by John McCabe
Places to borrow/buy:
www.slcl.org (The St. Louis County Library as some of these books, as well as many raw recipe books)
www.amazon.com (Buy used and save, or use the supersaver shipping)
www.ebay.com (Compare prices, I’ve noticed books on Ebay are sometimes a good deal, sometimes not)
www.sunfood.com (David Wolfe’s site. Products, books, information, and chat)
www.rawfamily.com (Books by Victoria, Igor, Sergei, and Valya Boutenko, as well as DVDs on health and raw foods)
I am also slowly acquiring these books and would be happy to lend them out, just ask!
*The Sunfood Diet Success System (7th Edition) by David Wolfe
*Nature’s First Law: The Raw Food Diet by Stephen Arlin, Dini Fouad, and David Wolfe
Eating For Beauty by David Wolfe
Naked Chocolate by David Wolfe
Amazing Grace by David Wolfe and Nick Good
Superfoods: The Food and Medicine of the Future by David Wolfe
*12 Steps to Raw Foods by Victoria Boutenko
*The Raw Family: A True Story of Awakening by Victoria, Igor, Sergei, and Valya Boutenko
*Green For Life by Victoria Boutenko
The Green Smoothie Revolution: The Radical Leap Toward Natural Health by Victoria Boutenko
DVD: Greens Can Save Your Life by Victoria Boutenko
DVD: Is Raw Food For You? By Victoria Boutenko
Audio CD: Spiritual Awakening With Raw Foods by Victoria Boutenko
DVD: Overcoming the Food Imprint: The Origin of Our Cravings by Valya Boutenko
DVD: Reversing the Irreversible by Valya Boutenko
Colon Health: The Key to a Vibrant Life by Dr. Norman Walker
Pure and Simple Natural Weight Control by Dr. Norman Walker
Conscious Eating by Gabriel Cousins M.D.
There Is A Cure for Diabetes by Gabriel Cousins M.D.
Depression Free For Life by Gabriel Cousins M.D.
Rainbow Green Life Food Cuisine by Gabriel Cousins M.D.
DVD: Raw For Life with David Wolfe, Gabriel Cousins, and Woody Harrelson
Sprouts: The Miracle Food by Steve Meyerowitz
Baby Greens by Michaela Lynn
The Cancer Industry by Ralph Moss
Breaking the Death Habit by Leonard Orr
Heart Frauds by Charles McGee M.D.
Hungry Planet: What The World Eats by Peter Menzel and Faith D’Aluisio
Surgery Electives: What to Know Before the Doctor Operates by John McAbe
Origins of the Organic Movement by Philip Conford
Health for the Millions by Herbert Shelton
The Miracle of Fasting by Paul C. Bragg, N.D. and Patricia Bragg
Quantum Touch by Richard Gordon
Sunfood Living by John McCabe
Places to borrow/buy:
www.slcl.org (The St. Louis County Library as some of these books, as well as many raw recipe books)
www.amazon.com (Buy used and save, or use the supersaver shipping)
www.ebay.com (Compare prices, I’ve noticed books on Ebay are sometimes a good deal, sometimes not)
www.sunfood.com (David Wolfe’s site. Products, books, information, and chat)
www.rawfamily.com (Books by Victoria, Igor, Sergei, and Valya Boutenko, as well as DVDs on health and raw foods)
I am also slowly acquiring these books and would be happy to lend them out, just ask!
The Doctrine and Covenants of The Chruch of Jesus Christ of Latter-Day Saints, Section 89
Revelation given through Joseph Smith the Prophet, at Kirtland, Ohio, February 27, 1833. HC 1: 327–329. As a consequence of the early brethren using tobacco in their meetings, the Prophet was led to ponder upon the matter; consequently he inquired of the Lord concerning it. This revelation, known as the Word of Wisdom, was the result. The first three verses were originally written as an inspired introduction and description by the Prophet.
1–9, Use of wine, strong drinks, tobacco, and hot drinks proscribed; 10–17, Herbs, fruits, flesh, and grain are ordained for the use of man and of animals; 18–21, Obedience to gospel law, including the Word of Wisdom, brings temporal and spiritual blessings.
1 A Word Of Wisdom, for the benefit of the council of high priests, assembled in Kirtland, and the church, and also the saints in Zion—
2 To be sent greeting; not by commandment or constraint, but by revelation and the word of wisdom, showing forth the order and will of God in the temporal salvation of all saints in the last days—
3 Given for a principle with promise, adapted to the capacity of the weak and the weakest of all saints, who are or can be called saints.
4 Behold, verily, thus saith the Lord unto you: In consequence of evils and designs which do and will exist in the hearts of conspiring men in the last days, I have warned you, and forewarn you, by giving unto you this word of wisdom by revelation—
5 That inasmuch as any man drinketh wine or strong drink among you, behold it is not good, neither meet in the sight of your Father, only in assembling yourselves together to offer up your sacraments before him.
6 And, behold, this should be wine, yea, pure wine of the grape of the vine, of your own make.
7 And, again, strong drinks are not for the belly, but for the washing of your bodies.
8 And again, tobacco is not for the body, neither for the belly, and is not good for man, but is an herb for bruises and all sick cattle, to be used with judgment and skill.
9 And again, hot drinks are not for the body or belly.
10 And again, verily I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man—
11 Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.
12 Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly;
13 And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.
14 All grain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth;
15 And these hath God made for the use of man only in times of famine and excess of hunger.
16 All grain is good for the food of man; as also the fruit of the vine; that which yieldeth fruit, whether in the ground or above the ground—
17 Nevertheless, wheat for man, and corn for the ox, and oats for the horse, and rye for the fowls and for swine, and for all beasts of the field, and barley for all useful animals, and for mild drinks, as also other grain.
18 And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;
19 And shall find wisdom and great treasures of knowledge, even hidden treasures;
20 And shall run and not be weary, and shall walk and not faint.
21 And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen.
1–9, Use of wine, strong drinks, tobacco, and hot drinks proscribed; 10–17, Herbs, fruits, flesh, and grain are ordained for the use of man and of animals; 18–21, Obedience to gospel law, including the Word of Wisdom, brings temporal and spiritual blessings.
1 A Word Of Wisdom, for the benefit of the council of high priests, assembled in Kirtland, and the church, and also the saints in Zion—
2 To be sent greeting; not by commandment or constraint, but by revelation and the word of wisdom, showing forth the order and will of God in the temporal salvation of all saints in the last days—
3 Given for a principle with promise, adapted to the capacity of the weak and the weakest of all saints, who are or can be called saints.
4 Behold, verily, thus saith the Lord unto you: In consequence of evils and designs which do and will exist in the hearts of conspiring men in the last days, I have warned you, and forewarn you, by giving unto you this word of wisdom by revelation—
5 That inasmuch as any man drinketh wine or strong drink among you, behold it is not good, neither meet in the sight of your Father, only in assembling yourselves together to offer up your sacraments before him.
6 And, behold, this should be wine, yea, pure wine of the grape of the vine, of your own make.
7 And, again, strong drinks are not for the belly, but for the washing of your bodies.
8 And again, tobacco is not for the body, neither for the belly, and is not good for man, but is an herb for bruises and all sick cattle, to be used with judgment and skill.
9 And again, hot drinks are not for the body or belly.
10 And again, verily I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man—
11 Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.
12 Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly;
13 And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.
14 All grain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth;
15 And these hath God made for the use of man only in times of famine and excess of hunger.
16 All grain is good for the food of man; as also the fruit of the vine; that which yieldeth fruit, whether in the ground or above the ground—
17 Nevertheless, wheat for man, and corn for the ox, and oats for the horse, and rye for the fowls and for swine, and for all beasts of the field, and barley for all useful animals, and for mild drinks, as also other grain.
18 And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;
19 And shall find wisdom and great treasures of knowledge, even hidden treasures;
20 And shall run and not be weary, and shall walk and not faint.
21 And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen.
Introduction: What Is The Word Of Wisdom, Where Did It Come From?
All answers are born from questions, and The Word of Wisdom is no exception. In February of 1833 Emma Smith felt inspired to ask her husband, Joseph, about the brethren’s use of tobacco in their meetings. Some say Emma asked this question because she was tired of cleaning spit off the floor. I, as a matter of personal opinion, imagine that it was more than that. Having spent countless hours in a smoky room, scrubbing foul smelling, thick, brown tobacco splatters off the wood floor she must have wondered over and over how this stuff could possibly be fit for the human body. Regardless of her motivation, she asked Joseph about it and he brought the matter to the Lord in prayer. As a result, the revelation known as The Word of Wisdom was received. It took many years for the revelation to take hold with most members of the church, but today most Latter-Day Saints are willing to abstain from the substances indicated as forbidden in the revelation.
I have noticed in my 5 years as a member of the Church, that while people are generally good about avoiding the things we are asked to avoid, they are also typically good at avoiding the council given on what we should ingest. I feel a responsibility as a spiritually far-sighted, self-educating person, to aid and assist all those who are willing in understanding the “dos” of The Word of Wisdom. I do not believe that we can obtain the blessings promised at the end of the revelation if we choose to ignore half of what it says! Realizing and respecting the fact that we are all in different places on this path we are journeying, I will do my best to inspire and nurture individuals at their own unique levels of readiness and willingness. The Word of Wisdom is a principal, an outline, how we feed ourselves within the parameter of that outline is between each of us and our Heavenly Father. Caring for our bodies should be done consciously, with care and concern, prayer and personal revelation.
(To learn more about Joseph Smith, revelation, and the restoration of Christ’s gospel please see this page)
I have noticed in my 5 years as a member of the Church, that while people are generally good about avoiding the things we are asked to avoid, they are also typically good at avoiding the council given on what we should ingest. I feel a responsibility as a spiritually far-sighted, self-educating person, to aid and assist all those who are willing in understanding the “dos” of The Word of Wisdom. I do not believe that we can obtain the blessings promised at the end of the revelation if we choose to ignore half of what it says! Realizing and respecting the fact that we are all in different places on this path we are journeying, I will do my best to inspire and nurture individuals at their own unique levels of readiness and willingness. The Word of Wisdom is a principal, an outline, how we feed ourselves within the parameter of that outline is between each of us and our Heavenly Father. Caring for our bodies should be done consciously, with care and concern, prayer and personal revelation.
(To learn more about Joseph Smith, revelation, and the restoration of Christ’s gospel please see this page)
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