permacharh Raw Foods Vegetarianism

FOOD COMBININ www.Drying123.com

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INTRODUCTION

Raw Foods Vegetarianism• Eating a diet of raw and living food

automatically improves health, slows aging,adds to mental clarity, strengthens bones,and boosts immune power

• Other recommended lifestyle improvementsare careful food combining, fasting, coloncleansing, exercising, and dry skin brushing,as well as improving mental outlook and theuse of aromatherapy, saunas, steam baths,whirlpools, massage, electrical frequency,and oxygen therapy

• Monolithic Eating is eating one food at atime; this encourages full digestion

TWO PRINCIPLES OF FOOD COMBINING

Food Combining• One goal of a raw food vegetarian is to

nourish the body, allowing quick absorptionof nutrients and rapid elimination of waste

• Even if the diet is purely living foods, thecombination of foods eaten at one sittingcan either help or hinder this process

Do Not Neutralize YourDigestive Fluids• Protein foods require the acidic

juices formed in the stomach tobreak them down

• When the acidic juices mixwith the alkaline juices theytend to neutralize each other

• Thus, when starches andprotein foods are eaten at thesame meal, the digestion ofboth is slowed down andindigestion occurs

THE FOUR GOLDEN RULES

Never Eat Proteins and Carbohydrates Together• Proteins go well with vegetables and carbohydrates go well with vegetables,

but never mix the two

Do Not Slow Down Food ThatDigests Quickly

Foods digest at a different ratein different acid/alkalineenvironments

When a food that breaks downquickly in the digestive systemis behind a food that breaks

down slowly, the digestivej» process is impaired

• This causes indigestion,bloating, andpoor assimilation

When Eating Fruit, Eat It Ripe and Never When Unwell• Fruit is often picked unripe to extend its shelf life, but if eaten, unripe fruit takes

what it needs to ripen from the body• Fruit contains sugar, and all sugar feeds disease• Sugar is hard on the pancreas, and if the pancreas does not work well, the sugar goes

into the bloodstream and feeds disease• Once you have achieved optimum health, 15% of your diet may be fruit• When drinking fruit juice, add 75-90% water

Never Eat Fruits and Vegetables Together• Fruits and vegetables digest at different rates• If consumed together, they can cause a backup in the digestive system and

pfoduce gas and bloating

Melons: Eat Them Alone or Leave Them Alone• Melons are high in sugar, so they should be avoided• However, if they are eaten, they digest very quickly, so t

they will collide with other foods in the digestive system I• Once sitting in the system, they will ferment and cause ^H

uncomfortable gas

Note: When ill, eat 7 00% raw foods as the immune system needsfull employment- not the diversion cooked foods cause

ENZYMES

Enzymes are proteins that assist in chemicalreactions; without enzymes, life is not possible

Digestive enzymes help to break downmolecular bonds in food andhelp with digestion

Raw, living foods contain their own digestiveenzymes, so the body does not have to useits own supply

1 When raw food is chewed or crushed, theseenzymes are released and they break down theplant material with which they come in contact;this promotes healthy digestion

1 When starches and protein foods are eatenat the same meal, the digestion of both isslowed down and indigestion occurs

IDEAL DIET

80% Alkaline & 20% Acid• A diet high in alkaline foods neutralizes the

blood and decalcifies the body

Alkaline-Forming Foods• Sprouts • Leafy and green

vegetables • Vine-ripenedvegetables • Herbs

• Cayenne pepper• Garlic and onions

• Tree-ripened fruitsSmall grains • Sea

vegetables • Fresh beans andcorn • Sesame seeds • Some nuts

such as almonds and pine nuts

>- Acid-Forming FoodsSome fruits such asblueberries, cranberries,plums, and prunes

1 Some large grains such asbuckwheat and rye

1 Dry unsprouted beans1 Most unsprouted nuts1 Most unsprouted seeds

DIGESTIVE SYSTEM

Liver

Stomach

Pancreas

— SmallIntestine

Large —Intestine

Rectum

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FASTING1 Fasting has a powerful healinginfluence on the body, mind,emotions, and spirit

1 There has never been a majorculture or religion that did notinclude fasting among its tenetsand practices

1 Arnold Ehret, a 19tn centurypioneer who used fasting as anadjunct to self-healing, said,"Fasting is nature's surgical table"

1 Although many people fast withonly water, fasting with liguidnourishment is recommended

1 Fasting with liquid nourishment isthe drinking of raw juices such asgreen drinks, watermelon juice,and whole fruit juices during a fast

• While fasting, green drinks shouldbe the primary drink; these drinkscan be supplemented by water,herbal teas,watermelon orcucumberdrinks, andsmallamounts ofdiluted fruitdrinks (but neverconsume fruit if ill)

• Consume at least two quarts ofwater (eight 8-ounce glasses)during the day and have the lastdrink at least 3 hrs before retiringfor the night; this will minimizebathroom visits during sleep

• One-day fasts can be safely doneonce a week to cleanse the body,mind, and spirit

• At the beginning, fast on daysthat are not busy; eventually,you will become more effectiveduring your fasts

• Fasting one day per weekimproves your functioningduring the other six

• Research shows that you canadd 20 yrs to your life if you fastone day per week

—t*- During Fast• Stored toxins will be released

from cells and eliminated fromthe body

• This may result in a tired, achy,and irritable feeling for most ofthe day

• Increasing the intake of liquids,especially green drinks,minimizes discomfort

—»- After Fast• The first meal should be very

light; tree-ripened fruit or a fewsprouts and living vegetables

• Allow the digestive system toawaken gently

• This meal can be consumed assoon as 30 min afterthe morning drink

• For lunch and dinner, resumeregular eating program

• The day after a fast is ideal forimproving eating habits

—»• One-Day FastBreakfast: Watermelon orcucumber juice (diluted but seedsand rind included) or diluted juiceof apples, grapes, pears, berriesand/or all other fruits • Use onlytree-ripened, organic fruit • Dilute

all fruit juices except for watermelonjuice (1 part juice with 2 or moreparts water)

Between Breakfast and Lunch:Purified water and lemon-water orherbal tea as often as needed

Lunch: Green drink orvegetable juices

Between Lunch and Dinner: Purifiedwater and lemon-water or herbaltea as often as needed

Dinner: Green drink or vegetablejuices (try not to drink after this "meal")

—»- Green Drink

• 50% juice from sprouts, babygreens, or edible weeds (dandelion,purslane, sorrel, arugula, etc.)

• 50% juice from green vegetables(kale, collard, cucumber, spinach,celery, dark green lettuce,cabbages, etc.)

Note: You may add herbs such asfresh parsley, cilantro, basil, dill, ormint or add natural medicine suchas garlic or ginger

Avoid: juices of carrots, beets, andother sweet vegetables; the averagebody can no longer tolerate sugarwhen mixed with juiced forms ofthese vegetables

SHOPPING LIST

At least 60% of yourfood intake should

^^^^ come from

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Salads Greens

LJ arugulaLI bok choyLI collard greensLI chicoryLI dandelionL) garlic greensG kaleJ lettuces—1 mustard greens_l scallionsLI spinach-J Swiss chardLI turnip greens-J watercress

Sprouts fcBaby Green

—I ad/ukiJ alfalfa_l buckwheat lettuceD cloverLJ fenugreekLI garbanzo_l garlicLI lentils— 1 mung beanLJ mustard_) onions

D pea greens_l radishesLJ sprouted bean mixLJ sunflower greensLI wheatgrass

Roots fit Tubers*

LI beetsLJ burdock rootL) carrots— 1 daikon radishesL) garlica .gingerG leeksLJ onionsLJ parsnipsLJ red radishesLJ rutabagasLI sweet potatosG turnipsG yams

Vegetables*

G asparagusG bell peppers

(not green)LJ broccoliG cabbageG cauliflowerG celeryG cornG cucumbersQ green beansG mushroomsG peas

G summer squashesG winter squashesG zucchini

Fresh Herbs

a .,basil

G chivesG cilantroG dillG mintG oreganoG parsley

sageG savoryG sorrelG tarragonG thyme

Dried SeaVegetables*

G alariaG arameG dulseLI hijikea , ,

kelpG noriG wakame

'Some of the itemsfrom these sectionsmay be enjoyed lightlysteamed occasionallyonce you haveachieved optimumhealth

-*- Ripe Fruit

Less than 15% of yourfood intake shouldcome from this list

Best: apples • grapes• kiwi • lemons• papaya • pears• red cherries• watermelon (with

rind)

Occasionally:• avocado • berries• brown coconut• canistel • cantaloupe• cherimoya• grapefruit• honeydew melon• peaches• persimmons• pineapple • plums• sapote • starfruit• tangerine

Avoid: banana • dates• dried fruit • mangos• oranges• pomegranates

Note: Tofu and othersoybean products aredifficult to digest; avoidthem or use ^ 1 'lt.them jP%(sparingly •&. JLQ

RECREATIONAL FOOD

Shopping List• Recreational foods are foods that one eats to

support memories and emotions

• The following items are not ideal, but theyare improvements on items normallyconsumed by the average American

• They should not make up more than 10%of your daily diet

• The starred items* below are the best choicesin each category

Frozen ft Refrigerated Food

Organic sorbet* • fruit bars • fruit sticks • rice"ice cream" • tempeh • soydogs • tofu burgers• bean patties • rice crust pizza (with soy cheese)• frozen organic vegetables • mochi, plain(cheese substitute) • low-fat rice soy cheese• spelt, rye or quinoa bagels

Essene rye bread • corn tortilla • 100% sourdough spelt, rye, and kamut • cream of ryecereal • buckwheat cereal • teff cereal • rawalmond butter • raw sunflower butter • rawtahini • baked sweet potato chips • bakedtortilla chips • air-popped popcorn* • bakedapple chips • baked carrot chips • Amazake(rice drink) • rice milk beverage • whitealmond beverage • brown rice snaps • ricecakes, plain • maple syrup (65% sugar)• stevia* • quick hummus • Braggs Aminos• quinoa flour • corn flour • rye flour • speltflour • teff flour* • amaranth flour • canola oil• flaxseed oil • olive oil • sesame oil

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FOOD COMBINATIONS

• The best way to combine food is to choose foods from the same group at each meal• If you do mix, remember these guidelines

Fruits and vegetables do not mix• The sugars and acids in fruits slow down the digestion of the carbohydrates in

vegetables and can cause fermentation, bloating, and gasEat fruits and vegetables at different meals (occasionally, a fruit dessert can beeaten 2 hrs after a vegetable meal)

DIGESTION TIMES

Do not mix acid fruits with sweet fruits• When well and on occasion, sub-acid fruits can be eaten with either

acid fruits or sweet fruits• Limit fruit to under 15% of the diet; if you are sick or have a health challenge,

avoid all fruits

All greens mix well together, but do not make meals too complicated• Keep to five or fewer different foods in combination

Avoid drinking with your meals• It is better to drink 15-30 min before a meal and/or 2-3 hrs afterward than during• Drinking during meals dilutes the digestive juices• Living foods contain a lot of water, so it is unlikely that you will be thirsty during a meal

Eat raw food before any cooked food• Cooked food digests slower and will delay digestion of the raw food, which will

begin to ferment and create gas in your system

Do not eat breads, sprouted grains, or grain crisps with fruits

FRUITS

If eating fruit, try to eat ones grown in yourown climate

Organic fruit is picked ripe

Ripe fruit is easy to digest

Non-organically grown fruit is treated withpesticides and then picked before it is ripe

1 Tropical fruit is usually highlytreated and picked unripe

1 If eating dried fruit, rememberto soak it in water for 4 hrs;this helps in digestion

BAD COMBINATIONS & GOOD COMBINATIONS

Bad Combinations

X Fruit and starchX Fruit and vegetableX Fruit and proteinX Starch and proteinX Starch and avocado

KITCHEN SUPPLIES

_) juicer, non-centrifugal typefor vegetablesand fruits orpressure- orauger-press juicerfor leafy greensand sprouts

G DehydratorCD Blender or food processor

Q Sharp knivesC-l Good cutting

board

Good Combinations

• Avocado and greens• Avocado and sub-acid fruit• Protein and sprouts and

leafy greens• Starch, sprouts, and vegetables

MONOLITHIC EATING

• Monolithic Eating is eating one food at atime

• This encourages full digestion (quick absor-ption of nutrients and proper elimination)

Mono-Diet Foods• Two excellent mono-diet foods

(foods eaten alone) are1. vine-ripened tomatoes; they cleanse

the liver of deposited fats2. vine-ripened strawberries; they cleanse

muscle and fat cells of waste material

Best Time to Eat• The best time to eat protein is at lunch

as it takes 4 hrs to digest• The best time to eat carbohydrates is at dinner

because they take only 2-3 hrs to digest

Proteins •*—(4 hrs to digest)

• Seeds (pumpkin,sesame, sunflower,etc.)

• Nuts (almonds,pecans, walnuts,

etc.)

Vegetables(2-3 hrs)

• Sprouted greens(alfalfa, sunflower,pea greens, lentils,mung, etc.)

• Leafy greens• Fresh corn• Cucumber• Fresh peas• Carrots (mildly

starchy)• Summer squash• Asparagus

• BeetsCelery

Acid Fruits(1-1 ^2hrs)

• Grapefruit• Pineapple• Strawberries• Pomegranates• Lemons• Oranges

Sweet Fruits(3-4 hrs, if ripe)

• Bananas• Dried Fruits (figs,

dates, raisins, etc.)• Persimmons

4Carbohydrates(2-3 hrs)

• Sprouted grains(wheat, rye, etc.)

• Sprouted beans(chickpeas, etc.)

• Sprouted peas• Winter squash

potato (avoid whitepotato)

Wheatgrass(15-30 min)

• Use only on emptystomach orbefore meals

1 Extract juice bychewing or juicing

1 Use alone or withother greenvegetablejuices

NourishingLiquids(15-30 min)

• All drinks should beconsumed at roomtemperature

• Allow timedigestbeforeeatinganythingelse

Sub Acid Fruits(1 1/2 -2 hrs)

ApplesGrapesPeachesSweet cherriesApricotsMost berriesTomatosMangosPearsKiwi

Melons -<—(15-30 min)

• Melons are alwayseaten alone

• Cantaloupe,crenshaw,honeydew,

watermelon1 Whenjuicing,use entirefruit,includingrind

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FOOD PLAN FOR TWO DAYSDAY

Breakfast -*—

Purest Creen Drink

7 1/2 oz sunflower green sprout juice3 1/2 oz pea green sprout juice 4oz clover sprout juice

Combine. Makes 1 serving

Sprouted Grain

8-10 cups of any sprouted grain

Grind and form into loaf.Dehydrate 24 hrs.Makes! loaf

Lunch

Combine asparagus, grapeseed oil,onions, ana mushrooms in a bowl.Blend sauce ingredients separatelyfor 1 min; then pour over asparagusmixture. Makes 4 servings

.Butternut

2 ripe, firm avocados1/2 bunch spinach1/2 bunch watercress

1 head Bibb lettuce1 bunch green onions, greenpart only, minced2 sprigs fresh mint, minced4 red radishes, mincedjuice of 1 lemonBraggs Aminos to taste

Cut avocadoes in half, remove pits,and scoop into balls with melonbailer. Clean and chop the greens.Combine all ingredients and tosswith lemon juice and BraggsAminos. Makes 3-4 servings

Italian Whole Bread

2 cups sprouted oats2 cups sprouted kamut1 cup sprouted spelt1/8 cup pure water

2 tbsp extra virgin olive oil1 tsp oregano

Blend all ingredients for 2 min onmed speed. Pour mixture

ft into solid dehydratortray to desiredthickness.Dehydrate for 24 hrs.

Makes 3-4 servings

Dinner

Asparagus withShitaki Mushrooms

1 Ib asparagus2 tbsp grapeseed oil1/2 cup finely chopped onions

2 cups sliced shitaki mushrooms

Sauce /1 tbsp lime juice

IDAY

1/4 cup pure water1 tbsp Braggs Aminos1 1/2 tsp arrowroot

1 butternutsquash, peeled, ,seeded, sliced1 yellow bellpepper4 stalks celery1 red onion1 tsp curry1/2 cup raw nut butter(see recipe below)1/2 teaspoon nutmegBraggs Aminos to taste1/4 cup pure water

Blend all ingredients and addenough pure water to create desiredconsistency. For decoration, floatedible flowers on top.Makes 2-4 servings

2 cups shelled raw almonds/hulledraw sunflower seeds

finely grind nuts withoutseparating oil. Store unusedportion in glass jar inrefrigerator for up to 3days. (Do not eat withbread; spread ondehydratedvegetables.) Makes4-5 servings

Fresh Organic Fruit Pie

3 cups sliced fruit (any kind)1 Basic Pie Crust1 cup apple juice3 tbsp agar flakes^2 tsp cinnamon

1 tsp nonalcoholic vanilla1 tbsp agar powder dissolved in1/4 cup pure water

Place fruit into pie crust. Heat applejuice w/ agar flakes at 7 1 OF for 1 5min; stir in vanilla and cinnamon.Pour apple juice mixture over fruitand chill till firm. Makes 1 pie

Basic Pie Crust1 cup raw almonds1/2 cup mixture of dates, figs, raisins

1 tsp cinnamon1 tbsp pure water

Chop almonds until coarse. Addremaining ingredients; blend. Pressmixture into W" pie pan.Makes 1 pie crust

Breakfast

Live Cert Juice

1 oz spearmint or peppermint juice3 oz anise juice4 oz celery juice4 oz parsnip juice

Combine allingredients andstir well

Lunch

Essene Rye Crisp

4 cups sprouted rye1/2 cup pure water1 tsp caraway seeds (optional)

Blend all ingredients for 3 min onhigh speed. Pour mixture into a soliddehydrator tray. Dehydrate for8-10 hrs

Almost TufiA Sdlfld

1 red bell pepper, chopped1/2 cup celery, chopped2-3 tbsp seed sauce2-3 tbsp raw almond butteror nut butter1 tbsp kelp (or more to taste)1/4 cup mung bean sprouts1/4 cup lentil sprouts1/4 cup chopped onion1/4 cup chopped parsley

1 cup alfalfa sprouts

Blend the celery, seed sauce, almondbutter, and kelp on medium speeduntil smooth. Add the mung beansprouts, lentil sprouts, onion, andhalf of the parsley. Pulse blendermixture into the alfalfasprouts. Serve in the redpepper cups and garnishwith the remainingparsley. Makes 2-4servings

Dinner

Basic Seed Soup1/2 cup seeds (sunflower,almond, sesame, pumpkin, orsprouted chickpeas)

1-2 cups pure water1 cup sprouts (any variety)1 cup squash, grated (summer,zucchini, or Hubbard)1 tbsp onion, minced1 tbsp garlic, minced1/4 tsp powdered rawcayenne pepper

Grind the seeds to a fine powderand soak in 1 cup pure water for 8hrs. Put in blender, add sprouts andsome water to achieve desiredtexture. Before serving, stir in the

squash, onion, garlic, and cayennepepper. Makes 2-4 servings

Pine Nut Patty

3 cups pine nuts!/2 cup red onion, chopped'/2 cup celery, chopped1 package (4 oz) agar flakes1 1/2 cup red bell pepper, choppedBraggs Aminos to taste2 tbsp pure water

Combine all ingredients.Form into patties. Makes 4 servings

1 tsp Stevia2 cups walnuts1 Basic Pie Crust6 medium yams1/2 cup sunflower seeds2 tbsp pure water'/2 tsp five-spice powder2 tbsp psyllium powder1 tsp coriander leafpine nuts for garnish

Blend half the dates with thewalnuts and a couple teaspoons ofwater in a blender. Press datemixture into the pie crust and setaside. Puree yams in a juiceralternating with the nuts and dates.Add remaining ingredients and mixwell. Press into pie crust. Cornishwith pine nuts and chill.Mokes 7 pie

'For optimum benefits, useorganic ingredients

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Contributors: R. Kubica,B.R. Clement, Hippocrates Health InstituteISBN: 1-55431-131-4

9"781 554*31131 6" 505954 I FOOD COMBINING • B- I3 I -4 I $5.95 US/$7.95 CDN

Trade names are the property of their respective owners. Mindsource Technologies Incand its partners disclaim all liability for any damage, however caused, which may resull fromthe application or misapplication of this information Visit permacharts.ctxn, or call1JOO.W7.3426. Printed in Canada

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