TheSimplyRawLivingFoods

DETOXMANUAL

TheSimplyRawLivingFoods

DETOXMANUAL

NatashaKyssa

THESIMPLYRAWLIVINGFOODSDETOXMANUALCopyright©2009byNatashaKyssa

Secondprinting:2009

Allrightsreserved.Nopartofthisbookmaybereproducedorusedinanyformbyanymeans—graphic,electronic,ormechanical—withoutthepriorwrittenpermissionofthepublisher,exceptbyareviewer,whomay use brief excerpts in a review or, in the case of photocopying in Canada, a license from AccessCopyright.

ARSENALPULPPRESSSuite101-211EastGeorgiaStreet,Vancouver,BCV6A1Z6arsenalpulp.com

The publisher gratefully acknowledges the support of the Government of Canada through the BookPublishing Industry Development Program and the Government of British Columbia through the BookPublishingTaxCreditProgramforitspublishingactivities.

Theauthorandpublisherassertthattheinformationcontainedinthisbookistrueandcompletetothebestoftheirknowledge.AllrecommendationsaremadewithoutguaranteeonthepartoftheauthorandArsenalPulpPress.Theauthorandpublisherdisclaimanyliabilityinconnectionwiththeuseofthisinformation.Formoreinformation,contactthepublisher.

BookdesignbyElectraDesignGroupCoverimagefromPhotodiscPhotographofNatashaKyssabyBrendonPurdyEditingbySusanSafyan

PrintedandboundinCanada

LibraryandArchivesCanadaCataloguinginPublication:

Kyssa,Natasha,1961-TheSimplyRawlivingfoodsdetoxmanual/NatashaKyssa.

Includesbibliographicalreferencesandindex.ISBN978-1-55152-250-0ISBNforthedigitaledition978-1-55152-354-5

1.Detoxification(Health).2.Nutrition.3.Self-care,Health.I.Title.

RA784.5.K982009613.2C2008-907776-8

InmemoryofmybelovedbrotherAndreanddearfatherYuri.

Contents

ForewordbyBrianClementPrefaceAcknowledgments

Chapter1:ThePrinciplesofOptimalHealthIntroductionOurtoxicworldWhyeatrawandlivingfoods?Eatless,livelonger

Chapter2:GettingReadytoDetoxAbouttheprogramEssentialelementsoftheSimplyRawprogramSuperfoodsThelivingfoodslifestyleMakingyourhometoxinfree

Chapter3:The28-DaySimplyRawDetoxProgramPersonalgoalsandmotivationGettingstarted(oneweekbefore)Week-by-weekmealplannerComplementarydetoxtherapies

Chapter4:AftertheProgram:MaintainingaHealthyLifestyleAcid-alkalinebalance

FoodcombiningQuick-transitfoodsSupplementing

Appendices

AppendixI:TheRecipesFreshJuicesandFruitSmoothiesGreenSmoothiesNutandSeedMilksPuddingsBreakfastsSoupsSaladsandSaladDressingsPâtés,Dips,andSpreadsEntrées.Desserts

AppendixII:RecommendedResources

AppendixIII:NutrientValuesofSelectGreens

Index

Note:

TheSimplyRawLivingFoodsDetoxProgram©isforeducationalpurposesonlyandisnotintendedtoserveasmedicaladvice.Theauthorandpublisherdisclaimany liability for any adverse effects arising from the use or application of theinformationcontainedherein.Any medical, nutritional, dietetic, therapeutic or other decisions, dosages,

treatments,orhealthregimesshouldbemadeinconsultationwithahealthcarepractitioner.Donotdiscontinuetreatmentormedicationwithoutfirstconsultingyourphysician,clinician,ortherapist.

Foreword

BrianClement,PhD,LNC,NMD,HippocratesHealthInstituteNatasha Kyssa’s SimplyRaw Living Foods Detox Manual makes a majorcontribution to improving people’s health. Her vast personal and professionalexperience affords her great insight and efficiency on matters of healing andpreventing disease. The SimplyRaw approach also provides age-defying toolsforthosewhowouldliketopostponetheirgoldenyears.Whatismostimportantaboutherprogramishoweasyitistoemploy.Fordecades,IhavehadtheprivilegetodirecttheHippocratesHealthInstitute

andother like-mindedcenters inEurope. Inmyexperience, thosewhoadoptarawandlivingfoodsprogramgainrenewedhealthandvitality.But,alltoooften,advocates of raw food complicate the subject with misconceptions andoverzealousambition.Natasha’sapproachisabreathoffreshair,basedonherbeliefinadoptingalifestyleofintegrity.Herleadershipinthefieldofhealthandsustainability is respected globally and the major events she organizes todisseminatethemessageofself-motivationhasswayedthousandstoeatandlivemoreresponsibly.Natashahasmorecommonsensethanmanywhopurporttobeauthoritiesonthesubjectoffoodandhealing.Atthistimeinhistory,wecannolongeraffordtoprocrastinateandmusttake

a stand to live our lives at the highest level achievable.Our food choices notonlyaffectourownwell-being, theyalsodeterminethefutureofourplanetaryenvironment.Buildingupourbodieswithhigh-qualitynutrients and cleansingthem with pure methods improves our physical health as well as our greateremotionalandspiritualwell-being.TheSimplyRawLivingFoodsDetoxManualiseasytounderstand,easytouse,andagatewaytoreleaseallyourpastdietaryoffences. Henceforth, I will refer people to this important book and publiclythankthisgifted teacherandauthorforher life’swork,condensedhereso thatwecanallenjoythefruitsofherlabor.

Preface

IcreatedTheSimplyRawLivingFoodsDetoxProgramafterobservingsomanypeople“detoxifying”bytakingvariousherbalandvitaminsupplements,butnotmakingfundamentalchangestotheirdiets.Detoxifyingthebodyisaneffectiveway to help bring it back into balance and positively impact your health.However,thereisalotofconfusionaboutdetoxificationandhealthyeating,andthere are many products available on the market to support this confusion.Detoxification has become an enormous business, and there are hundreds ofsupplements,pills,kits,andbooks thatmakeupamultimilliondollar industry.Sadly, consumerswanting a quick fix buy into thismarketing hype, believingthat a lifetime of toxins can be eliminated quickly with the right pills, whileoverlooking dietary and lifestyle changes. However, it is these long-term,constantchangesthatareessentialfortruehealthandhealingtooccur.There are no quick fixes or magic bullets. Detoxifying the body does not

occur overnight, nor is optimal health created instantly. Good health is anongoing journey that requiresperseverance,patience,and trust.Learning takestime.Stickwiththeguidelinesinthismanual,andyouwillachieveyourgoals!It is important to understand that our bodies are constantly detoxifying.

Cultivatinghealthyeatinghabits that assist thisongoingdetoxificationprocessthroughoutdailylifeismuchmoreeffectivethanabrieffast,occasionalshort-term diet, or use of any superficial products. Eating fresh chlorophyll-andenzymerichlivingfoodswillsupportthisnaturaldetoxification.Inaddition,youwill be rebuilding your cells and health by eating these nutritious life-givingfoods.Bydetoxifyingandrebuildingthecells,wecanachievevibranthealth.The SimplyRaw Living Foods Detox Program focuses on health-enhancing

practices to incorporate intoyourdaily life.Youwillbothcleanseandnourishyour body with alkalizing, living foods, and you’ll learn about manycomplementary cleansing therapies to help support your body’s naturaldetoxificationprocess.It’ssimple,really.Eatinglive,natural,andwholefoodspromotesgoodhealth,

and the more natural you make your diet, the better health you are going to

enjoy. The body has an amazing ability to heal itself, and if cleansed andnourished with the right nutrients, it can repair itself. You cannot expect tocleanse and heal the body while eating animal products and other health-damagingfoods,asthesefoodsarehighlyacidicandmucus-forming.Infact,itisoftenthefoodsweeliminatefromourdietsthatcaninfluenceourwell-beingmore than the foodswe add. To achieve optimal health, wemust remove thetoxinsthathinderthehealingprocess.TheSimplyRawLivingFoodsDetoxProgramisbasedonmyownlifestyle;

lifelongdedicationtoandexperimentationwithfastingandcleansingthebody;mystudieswithvariousteachers;yearsofleadingdetoxificationgroupsthroughmy practice; my work introducing friends, family, and clients to raw, livingfoods; and the many books I’ve read on detoxification, nutrition, and health.This manual has been inspired by the teachings of Dr AnnWigmore, PaavoAirola,DrRichardAnderson,DrNormanWalker,andDrBernardJensen,anddraws frommy years of experience with the raw lifestyle, fasting, and coloncleansing.

MytransitiontorawBorninMontrealandraisedbytwoverytraditionalEuropeanparents,Igrewupon a very wholesome diet. Everything was prepared from scratch. Mealsconsistedofwholegrains,largesalads,vegetables,darkbread,andalotoffruits.Whitebread,cannedsoup,andfastfoodsweresimplynotapartofourroutine.Wewerenotvegetarianbutatemeatinsmallamountsafewtimesaweek.So,asfarbackasIcanremember,Ialwaysenjoyedandfeltbestwheneatingfreshandsimplemeals,withfruit,salads,sauerkraut,andolivesasmyparticularfavorites.DuringmyrebelliousteenageyearsImovedawayfromhomeandfellintothe

trapofprocessedfoods.Asaresult,Igainedalotofweightandstartedtofeellethargic, unhealthy, and depressed. Three years later (after gaining thirty-fivepounds), Ibeganworking inmymother’svegetarian tea roomand returned toeatingnatural foods.Adopting amacrobiotic diet quickly improvedmyhealthandstabilizedmyweight.ItalsoeasedthedepressionthatIhadstruggledwithoffandonmywhole life.Thishelpedme to launchan internationalmodelingcareerthatwouldlastoversevenyears,andpropelmetoafast-paced,jet-settinglifestyle, globe trotting to exotic places around the world. Traveling betweenCanada, Japan, South East Asia, and Europe on a regular basis, I becameconsumedbythedemandtomaintainmyslendermodelphysique.I soondevelopedadebilitatingeatingdisorder that I secretly struggledwith

foroversevenyears,andwasatonepointhospitalized.Sufferingfromanorexiaand bulimia, I restrictedmy diet to the point of emaciation, living on coffee,cigarettes, carrot juice, anda lot of algae—the latter two foods sustainingme.Theeffectswerecrippling,bothphysicallyandpsychologically,asIwaslivingadual life of binging and purging.My lifewas out of control,my body out ofbalance,andIwaslostinadownwardcycle.Ifelthopeless.Thiswastrulyalowpointinmylife.During this period, I began searching for various lifestyles and alternative

methodstohelpwithmydisorderedeatinghabitsaswellastheemotionalpainIhad been numbing with food. I was painfully shy, and had difficultycommunicating my feelings—issues I slowly began to address. I discoveredmeditation and began practicing regularly. I also discovered the writings ofHarveyandMarilynDiamond,PaavoAirola,VictorasKulvinskas,andDrAnnWigmore, whose books validated my strong desire for raw foods. I quicklyincreased the amount of fresh raw and living foods into my diet and feltimmediatehealthbenefits.Ittookalongtimeformetoreclaimmyhealth,andIhavesincecontinuedto

refinethisbalancetoimprovemydiettowhatworksformybody,progressingthrough many stages in my transition. Studying the Living Foods Lifestyleprogram at the AnnWigmore Institute in Puerto Rico, I altered my lifestylechoicesfurthertosimplifymyapproachandtofocusoneasy-to-digestnutritionfor optimal health. Spending time at the Hippocrates Health Institute inWestPalmBeachfurtheredmynutritionalawareness.Ialsotookupavarietyofsportsoverthelasttenyears,adecisionthat’shada

positive impactonmyphysicalandemotionalhealth. Iamanavid runnerandrock climber and enjoy leading an active life withmy husband and son. Ourfavoriteweekendactivitiesarehiking in the localparkland,orsnowshoeing inthe beautiful and peaceful forest, away from the city.We also enjoy runningalongtheRideauCanalinOttawa.Transitioningtoahealthierlifestylehasbeenanongoingprocessforme,with

manyupsanddowns.Ithasbeenanexcitingjourneyandcontinuestoevolveallthe time. The living foods lifestyle has been life-changing for me, and afterseventeenyears,Ifeelmorebalancedandhappierthaneverbefore.Ihavefoundnewways of being—and continue to transformmy life. I amgrateful to havefound this lifestyle and am pleased to be able to share my experiences andknowledgewithyou.Throughout many years, I have experimented with various detoxification

programs including water and juice fasts of forty days and more, yet I have

foundthatthemosteffectiveprogramisonethatsupportsthedetoxprocessinagentle and consistentmanner. I don’t recommend harshmethods of cleansingbecausetoo-rapiddetoxificationcanstressthebody.Itisalsomorechallengingemotionally, andmanypeople find it difficult to stickwith suchprograms.Aswell,itcansendthependulumtowardstheoppositeextreme,leadingtosporadicanddisorderedeating.While shorter cleanses can be helpful, they usually don’t get to the root of

chronicproblems,whichiswhytheSimplyRawLivingFoodsDetoxProgramisone month long. Transformation occurs over time: twenty-eight days is longenoughtobreakoldhabitsandtocreatenew,healthierones.Irecognizethatitcanbechallengingtofindthetimetocleanse,soIdevelopedthisprogramtobesimple,gradual,and realistic foryou to incorporate intoyourdaily lifestyle. Itcanbecustomizedtosuityourownneeds,andtherearemanysuggestionsthatcanbeusedwhiletravellingorsocializingwithothers.Thisprogramisaboutmorethanjustcleansingthebody;it’saboutcultivating

thehealthyhabitsthathavethebiggestimpactonourwell-being.Itisalsoaboutawareness,personalgrowth,andreflection,empoweringeachoneofustomakeadifferencetoourselves,ourfuture,andourplanet.Whetheryouwishtohavemoreenergy,loseweight,cleanyourpalate,orgive

yoursystemarest,youcanmakesignificant improvements inyourwell-beingbyfollowingtheguidelinesintheSimplyRawDetoxManual.Youareabouttoembarkonanexcitingpathofself-discoveryandwellness.

Glowinghealthiswithinyourreach!

—NatashaKyssa

Acknowledgments

Iwishtogivethankstomyparents:Mymother, Ilse, for all the comforting times in the kitchen, as a child and

adult,andforgivingmethestrengthtopursuewhatevermyheartdesires.Myfather,Yuri,forexposingmetoart,literature,languages,andculture,who

wasalwaysthereforme,believedinme,andlovedme.A special thanks to my husband, Mark, for his enduring love and

encouragement.Hecontinuestosupportmeinthislifestyleandisalargepartofmymanyprojects.Ifnotforhim,thisbookwouldhaveremainedonlyadream.To my son, Mischa, whom I cherish, who has tasted my many green

concoctions,andwhoputupwithmeworkingfrequentlatenights.Ihopetobeapositiveinfluenceandrolemodelforyou.A warm thanks to all my clients who have taught me, and who gave me

feedbackovertheyears,allowingmetofine-tunethisbook.Thankyou to thewonderful teamatArsenalPulpPress for their invaluable

effortsandsuperbprofessionalism:BrianLam,ShylaSeller, JaniceBeley,andespeciallymyeditorSusanSafyan,whohasbeenmostpatientwithmeduringthisnewwritingprocess.AndtovisionaryAnnWigmore,whopioneeredthelivingfoodslifestyleand

who worked selflessly, helping many to improve their health by returning tonature.Blessingstoallofyouwhotakethisbookintoyourhandsandlife;mayyour

journeytobetterhealthbefulloflight.

CHAPTERONEThePrinciplesofOptimalHealth

IntroductionTHE SIMPLYRAW LIVING FOODS DETOX PROGRAM IS a gentle andeffective program using fresh, uncooked plant foods to cleanse the body ofaccumulatedwastesandtoxins.Theprogramisn’tasrestrictiveasfastingandiseasy to maintain during a regular working schedule. Unlike many otherprograms,youwon’tfeeldeprivedorgohungry,andtheabundanceofvitamins,minerals,andenzymeswillsupplythebodywiththedailynutrientsandenergythat is necessary for optimum health. Instead of taking countless pills andsupplements,theSimplyRawdetoxinvitesyoutoparticipateinyourownhealthbymakinghealthylifestylechanges.Themanualprovidesashoppinglist,usefultips,health-enhancingpracticesto

incorporateintoyourdailylife,samplemenus,referencematerials,anddeliciousrecipestohelptransitiontoalivingfoodslifestyle.Irecommendthatyoureviewtheshoppinglistandpurchasekeyingredientsatleastoneweekbeforeyoustart.TheSimplyRawdetox isasimpleyetpowerfulprogramfor improvingyour

well-beingoneverylevel.Youwillhavemoreenergyandexperiencealightnessofbody,mind,andspirit.Your immunesystemwillbestrengthened,digestionimproved,andyouwilllosethatextraweightandfeelmorepositiveingeneral.The lifestyle habits you learn during this programwill staywith you for yourlifetime.Althoughyouwillachievebestresultsbyfollowingtheprogram100percent,

youmaycustomizeittofityourownlifestyleandschedule.Ifyou’renotreadytogoalltheway,youmaytailorittomeetyourspecificneedsandstillachievepositiveresults,makingsignificantimprovementstoyourhealth.

Ourtoxicworld

“Chemicals…fromwell-knowntoxinstonewercompoundswithunknown effect are building up in our bodies and sometimesstaying there for years.” —“The Pollution Within,” by DavidEwingDuncan,NationalGeographic,October2006

Wearelivinginatoxicandchemicallypollutedenvironment,andourhealthisthreatened by the many chemicals and other pollutants in our air, food, andwater.Averagepeopleofallagesandracesthroughouttheworldarebeinginundated

withthousandsofchemicalsthatareinvisible,odorless,andcolorless,yethaveadeadly effect on our bodies. Toxins include poisons, heavy metals, synthetichormones and hormone-mimicking chemicals, pesticides, herbicides, cleaningsolvents, and smog.These andmanyother substances arebeing absorbed intoourbodies throughcontactwithclothing, furniture,carpets,air,cosmetics,andtheenvironmentwithinwhichwelive.Fortunately,ourbodiesareequippedwithorgansofeliminationtoclearawaytheaccumulationof thesetoxins;however,whenourorgansareoverworked,abuildupof toxicityoccurs.Ourhealth thensuffers. We become fatigued, lack concentration, and become susceptible tosickness.Manystudieslinkenvironmentalchemicalstothestateofourhealth.Toxins

disruptnormalmetabolicfunctioningofthebody,which,overtime,canleadtoconditionssuchaschronicfatigue,fibromyalgia,asthma,infertility,neurologicaldisorders, and inflammatory disease. Cancer and cardiovascular disease,arthritis,allergies,obesity,andmanyskinproblemsareamongthemaintoxicity-relateddiseases.

Toxinscandamageourhealth,thehealthofourchildren,andthehealthofourplanet.

How serious a problem is this? How widespread? How toxic are we? ThereportPolluted Children, Toxic Nation (toxicnation.ca) contains the results of“thefirstCanadianstudytotestforharmfulchemicalsinchildren’sbodies,andtheresultsshowthatCanadians,youngandold,arepollutedregardlessofwheretheylive,work,play,orgotoschool.”

Toxinscanbefoundin:•processedfoods(additives,dyes,preservatives)• animal products (hormones, steroids, antibiotics in meat and dairyproducts,andmercuryinfish)• mold-contaminated foods (peanuts and cashews may be contaminatedwithaflatoxin)•rancidvegetableoils•tapwater•coffeeandtea•tobacco•antibioticsandotherpharmaceuticals•pesticides,herbicides•cityair•heavymetalsinsoil•plasticproducts•petroleum-basedchemicalcleaningproducts•carpets•plywoodandparticleboardproductscontainingformaldehyde•dyes• commercial shampoos, cosmetics, body care products, nail polish, hairdyes•perfumes,colognes,andotherscentedproducts•deodorantscontainingaluminumchlorohydrate,methylparaben,propyleneglycol• bedding (foamand cottonmattresses andpillows contain fire retardantsandpesticides)•candleswithlead-corewicks•softvinylfloors•photocopiersandcorrectionfluid(trichloroethylene/TCE)

SeeMaking your home toxin free formore information onmaking your hometoxin-free.

Howtoxicareyou?

Thefollowingmaybesymptomsoftoxicity:

•exhaustion,fatigue•muscleandjointpain•compromiseddigestion•intestinalbloatingorgas•chronicconstipation,diarrhea•recurringheadaches•arthritis•cardiovasculardisease•excessweight•sinusproblems•asthma•psoriasis,adultacne,rashes•abnormalbodyodorandbreath•coatedtongue•metallictasteinmouth•foodallergies•brittlenailsandhair•depression•moodswingsandanxiety•chronicfatiguesyndrome,fibromyalgia•poormemoryorconcentration•frequentcoldsandflu•insomniaorover-sleeping•powerfulfoodcravings•environmentalsensitivities,especiallytoodors

Tip:Astrongbodyandimmunesystemcanresisttoxicoverloadanddisease.

Whydetox?

Inourtoxicenvironment,detoxificationiscrucial,amatterofsurvival.Weareassaulted with pollutants daily, from environmental pollutants to the toxinsproducedbyourownbodiesasbyproductsofnormalmetabolism,andmostofthesetoxinsarestoredinourbodiesasacid,mucus,orfat.Toxinsslowdownthebody’s metabolism and lower immunity, leaving you feeling sluggish, heavy,tired—andultimatelycausingillnessanddisease.Toxinscanlodgeintheorgans,cells,andfattissues,makingitdifficulttoloseweight.Ourbodiesarenaturallyequippedtoeliminateharmfulsubstancesthroughthe

liver, kidneys, lungs, colon, skin, and lymphatic system. However, as toxinsaccumulate throughout the body, it can no longer keep up with elimination,leading to symptoms such as fatigue, headaches, aches and pains, coughs,congestion,andgastrointestinalproblems.Long-termexposurecanweakenoursystems, increaseoursusceptibility to infection,andeventually lead tochronicillness.To thrive in this increasingly polluted environment and to reverse illnesses,

ourbodiesneedextrasupportthroughdetoxification.Manydiseasesareaformoftoxicityinthebody,andinordertoreverseillness,wemustfirstremovethetoxicity.Thiscanbeachievedbyeatingalivingfoodsdiet.Detoxifying is a vital part of anyprogramdesigned to restore your body to

optimumhealthandvitality,andcanbeoneofthefinesttoolswehaveforourphysical,mental, emotional, and spiritual health.The elimination of processedandacid-formingfoodsleadstoreducedstressonthedigestivesystem,allowingthebodytofocusitsresourcesonhealing.Asyouridyourbodyofoldtoxicmatterandprovideitwithanabundanceof

nutrients,thebodygoesintobalanceanddoeswhatitwasdesignedtodo—healandstayhealthy.When the body is cleansed, it becomes more efficient at digestion,

assimilation, and elimination.Detoxifying strengthens the immune system andgives your body greater energy. It also reduces inflammation and results in aslimmerbody.Skinbecomessofterandmoreyouthfulinappearance;youreyessparkle and become brighter, you will shed excess weight, and you will feelmuchmorevibrant,happy,andalive!Detoxificationalsogivesyourbodyamuchneededrestfrompoordietaryand

lifestyle habits that have wreaked havoc on your health. When we eat anunnatural diet high in fats, meats, dairy, processed foods, and chemicals,detoxificationbecomesnecessary,particularlytothosewhoeatexcessively.Weneed to cleanse more frequently and work harder to rebalance our bodies,dependingonhowfarawayfromnatureourdietsandlifestyleshavebecome.

Thebenefitsofdetoxinginclude:•reducedtoxicbuildup•increasedenergyandvitality•strongerimmunefunction•improveddigestion,absorption,andelimination•slimmerfigure•bloodpurification•reducedallergysymptoms•clearersinuses•healthier,softerskin•improvedsleeppatterns•reducedcravings•heightenedmentalclarity,focus,concentration,andmemory•bettermentalandemotionalwell-being•afeelingofrejuvenationonalllevels• freedom from addictions to sugar, salt, refined carbohydrates, alcohol,junkfoods,caffeine,nicotine

Whyorganic?

“Until we have a more complete understanding of pesticidetoxicity,thebenefitofthedoubtshouldbeawardedtoprotectingthe environment, the worker, and the consumer—thisprecautionaryapproach isnecessarybecause thedataonrisk tohumanhealthfromexposuretopesticidesareincomplete.”—TheBritishMedical AssociationGuide to Pesticides, ChemicalsandHealth.ReportoftheBoardofScienceandEducation,1992

Organic produce has repeatedly been shown to be of higher nutritional valuethanconventionallygrownproduce.Toxicelementssuchassyntheticpesticides,fertilizers, herbicides, fungicides, antibiotics, sewage sludge, growth hormones(to produce meat, poultry, eggs, and dairy products) and confined-livestockoperationsarenotpermitted inorganicproductionor certification.Thismeans

that there is a lower risk of pesticides affecting the soil, groundwater, rivers,lakes,andatmosphere.According to theOrganicCouncilofOntario,goingorganichasbenefits for

health,theenvironment,andlivestock.Purchasinglocalorganicfoodsbringsanaddedbenefitofsustainabilityaswellasreducingtransportationneeds.Organicpractices also aim to preserve biodiversity through the use of traditional seedvarieties, crop rotation, and respect for the natural diversity of the localenvironment.Organicfoodsareoneofthemostimportantchoiceswecanmake,andwhen

wechoosetopurchasethem,wearenotonlychoosinghigher-qualityproducts,we are sending a powerful message by voting with our dollars. Organicallygrownfoods:

•eliminateintakeofchemicalsandheavymetalslinkedtocancerandotherdiseases•offerhighernutritionalvaluethanregular,conventionallygrownfoods•protect futuregenerationsfromwidelyusedcancer-causingpesticides infood•arenotgeneticallymodified(GM).ItiscurrentlynotmandatorytolabelGMfoods,anditisestimatedthatatleast60percentofconventionalfoodingrocerystorescontainingredientsfromgeneticallyengineeredcrops.•saveenergy•minimizetopsoilerosion•protectwaterquality•supportsmallerfamilyfarmsdedicatedtosustainability•providebetterworkingconditionsforfarmersandworkers•offerpureandnaturaltaste(manytopchefsuseonlyorganicproduce)

Ifyoumustusecommercialproduce,alwayssoakinavegetablewashand/orpeelwell—butnotethatmanynutrientsareclosetothepeel.

Whyeatrawandlivingfoods?Rawand livingfoodsarehigh inenzymes thatassistyourbody todigest foodand absorb nutrients into the bloodstream. Enzymes play an important role inenergy production and the repair of tissues, cells, and organs. They are the

catalystforlifeandareneededforeverychemicalreactionthattakesplaceinthehumanbody.Rawfoodscontaintheenzymesrequiredtoconvertmoleculesintothebasicbuildingblocksofmetabolism:proteinisconvertedintoaminoacids,complexcarbohydratesandstarchesintosimplesugars,fatsintofattyacids.In our modern world, our bodies are under stress from pollutants. To help

combatthestressloadandpreventdisease,weneedtonourishourbodieswitheasy-to-digest food. Raw and living foods are packed with the vitamins,minerals, enzymes, chlorophyll, oxygen, and antioxidants needed to fuel ourcells.When eating a diet high in raw fruits and vegetables, your body is able to

focus its resources on cleansing and rebuilding the immune system. Thesenutrient-rich foods increase energy, assist healing, rebuild healthy tissue, andinvigoratetheentirebody.Youfeelvitalbecauseallcellfunctionsareoperatingatpeakperformance.DrEdwardHowellwrites,inEnzymeNutrition(Avery1995):“Enzymesarethecatalyst for the hundreds of thousands of chemical reactions that occurthroughoutthebody;theyareessentialforthedigestionandabsorptionoffoodsaswellasfortheproductionofcellularenergy.Enzymesareessentialformostofthebuildingandrebuildingthatgoesonconstantlyinourbodies.”

HarmfuleffectsofcookingCookingliterallydestroysthelifeoffood.Duringtheheatingprocess,valuablenutritional substances are altered. Once cooked above 115 to 118 degrees F,enzymes are destroyed. Proteins are greatly altered, fats oxidized, vitaminsdiminished.Mineralsundergomolecularchangesathighertemperatures,makingthemmoredifficultforthebodytodigestandmetabolize.Becausecookedfoodpassesthroughthedigestivetractmuchmoreslowlythanrawfood,fermentationandputrefactioncanoccur,causingabuildupofgasandheartburn.Cookedfoodcausesthebodytoworkmuchharderforlessnutrients.Becausetherearefewenzymespresentincookedfoods,thebodyisforcedto

useitsownlimitedreserves.Eventually,thebody’sownenzymesaredepleted.Lowenzymeactivityhasbeenfoundtocontributetochronicconditionssuchasdiabetes, allergies, skin disorders, and cancer. It also results in weight gain,digestivedisorders, lethargy, inflammation,and lossofbothskinelasticityandmuscletone.Enzymedepletionandaginggohand-in-hand.Eatingenzyme-less

foods can also place a burden on your pancreas and other organs, whicheventuallyexhauststheseorgans.Studies conducted by the Hippocrates Health Institute drew direct links

between a raw vegan diet, immune system recovery, and the healing ofcatastrophicillnessesanddiseases.

Eatless,livelongerAsidefromeatinghigh-qualityfoods,eatinglessfoodisoneofthebest thingswe can do for our bodies to achieve optimal health. Instead of having a hugedinner,forexample,youcanbreakitupintosmaller,morefrequentmealsandtaketheloadoffyourbody.Studies have found that the majority of centenarians around the world

typically atemuch less than the average population. They avoided overtaxingtheir bodies and refrained from all kinds of overindulgences.All centenarianssurveyedweremoderateeatersthroughouttheirlives.Eventhehealthiestfood,ifeateninexcess,canmakeusunwell.Theamount

offoodeachindividualneedsdependsonvariousfactorssuchasgender,activitylevel,genetics,metabolism,growthrate,age,andclimate.Trytotuneintoyourbody and recognize your own true hunger needs. Genuine hunger isrecognizable!Foroptimaldigestion,donoteatmorethanyoucanholdintwohands.Watch

your portions, and eat only until you feel satisfied. If you aren’t hungry, thendon’teat.It’sthatsimple.Beawareofrealisticportionsizesandrecognizethatyoumayneedtoeatabitmoreatfirstwhentransitioningawayfromacookeddietasyourbodyadjusts.Followthethree-quartersrule:stopeatingwhenyouarethree-quartersfull.Thelessfoodyoueatallatonce,thelesshungryyoufeelbecause the food is more efficiently digested and utilized. Try to eat smallermealsandeatlighttostayhealthy!

OvereatingOvereatingputsanenormousamountofstressonalltheorgans—especiallythedigestivesystem.Inordertoprocessameal,thebodymustproducehydrochloricacid,pancreaticenzymes,bile,andotherdigestivesubstances.Whenweovereat,

thedigestivesystemcannotmeetthedemandsplaceduponit.Thiscausesfoodto break down poorly, which leads to poor assimilation and absorption.Undigested excess waste also creates gases in the digestive tract that areabsorbedintotheblood,leadingtoatoxicbody.Studiesshowthatovereatingisoneofthemaincausesofmanydegenerative

diseases. In fact, overeating can poison thewhole body. It diverts our energytowards processing food, instead of repairing, regenerating, and healing.Overburdening the body with food (even if it’s “healthy” food) is not only acauseforobesitybutotherillnessessuchasdiabetes,highbloodpressure,heartdisease,andcancer.Italsoacceleratestheagingprocess.Most of us eatmuchmore thanweneed.Weare living in a very indulgent

societywhereportionsarehuge,andweareconditionedfromanearlyagetoeatthreemealsplussnackseachdaywhetherornotwearetrulyhungry.Ourbodywastesenergybytryingtometabolizeexcessiveamountsoffood,leavinglittleenergytomaintainhealth.Mostofuscaneasilyreduceourfoodintakeandbemuchhealthierasaresult.

The best foods for us to eat are those that supply themaximum nutrition butrequiretheleastamountofworkforourbodiestodigestandassimilate.Thesearethehigh-water-content,chlorophyll-richlivingfoods.Ifyoumusteatalargemeal,makeit lunchratherthandinner,asourbodies

usuallystopdigestingsoonafter8p.m.Oneofthefirstthingspeoplenoticewheneatingadietofnutrient-densefoods

isthattheydon’thavetoeatasmuchtofeelsatisfied,andthecravingsoftengoaway.Thecleaneryourbody,themoreefficientlyitwillbeabletofunctionandthriveonlessfood,providedthatitishighquality,nutrient-densefood.

EatingwhenstressedEating while stressed or rushed is one of the worst things we can do, as ourdigestionbecomescompromised.Anythingeatenduringanaggravatedstatewilleither just sit in your stomach undigested or pass through the digestive tractundigested, causing diarrhea. Additionally, eating while stressed can triggeremotional eating, as we are not truly conscious of what we are doing duringstressfultimes.This,too,canleadtofurtherovereating.Before and during eating, make sure you’re relaxed. Avoid confrontations,

serious discussions, or worries during meal times. Also avoid eating while

driving,working,orwatchingtelevision—especiallythenews.Ifyou’restressedaroundmeal times, allowyourself to slowdownand relaxbeforeeating.Giveyourselfatleastfiveminutestounwindandtakeyourmindoffyourworries.Afewdeepbreathsinsilencecangreatlyhelpreduceanxietyandtension.Lightacandle,relax,andenjoytheactofeatingawayfromthepressuresoftheworld.

Mindfuleating

Alwayseatwithawareness.Askyourselfhowhungryyouarebefore,during, andafter eachmeal.Sit at the table, take the time to lookatyour food, give thanks, and chew each mouthful thoroughly. Beingmindfulandlisteningtoyourbodyleadstoahealthyrelationshipwithfood.It takesapproximatelytwentyminutesforyourbraintoreceivethesignalofsatiationduringameal,soeatslowly,andrecognizethenourishmentyou’regivingyourbodywitheverybite. Ifyoueat justenough to satisfy your hunger, you’ll remain alert, relaxed, and feelyourbest.

TheimportanceofchewingDigestion is the foundation of our health.The process of breaking down foodintonutrientsandabsorbingthesenutrientsintothecellsiscriticaltoourhealth.Ifourfoodisn’tcompletelydigested,everythingwedo to try toattainoptimalhealthwillbelesseffective.Poordigestionisoftenattherootofhealthproblemssuch as flatulence (intestinal gas), heartburn, burping, abdominal bloating,diarrhea,constipation,andnutritionaldeficiencies.Digestionbeginswithchewingandmixingfoodwithsalivainthemouth.We

need tochewour food thoroughly,breaking itdown into smallerparticlesandmixing it with our saliva. Human saliva contains enzymes. These enzymes(amylase) are produced by the salivary glands and break down starches intosmaller molecules. The smaller the particles of food swallowed, the betterbrokendowntheywillbeinthestomachandthebetternutrientabsorptionwillbeinthesmallintestine.To get the most out of your food, you must be able to break down and

effectivelyabsorbthenutrientsfromthefood.Thismeanschewingfooduntilitiscompletely liquefied.Whyinvestextra timeandmoremoney intopreparinghigh-qualityorganicfoodsifyoueatthemhastilyandforgettochew?

MaintainingahealthyweightOften,peoplefollowingarawlifestyledonotloseweight,andsomeevengainpounds.Thisisusuallyduetoovereatingthewrongtypeofrawfoods,suchasnuts, seeds, and dehydrated foods,which are dense in calories and lacking inwater. A nut-and-seed-based diet is between 70 to 90 percent fat. All fat isdifficult to digest—more so than protein and carbohydrates. Cooked fats areevenmoredifficult.Additionally,whenexcesscaloriesareconsumedbeyondthebody’s needs, the body has to work harder. This contributes to excess freeradicals(cellulardamage)andaging.

Soakingnuts and seeds releases the enzyme inhibitors, and theybecomeeasiertodigest,andlesscalorie-dense.

Ifyouwant to loseweightandbehealthier ingeneral, focusonhigh-water-content,quick-transitfoodssuchasfreshfruitsandvegetableswithamoderateamount of fat. These foods provide the body with maximum nutrition andhealingwhiledemandingtheleastamountoftimefordigestion.

It is healthier to eat lightly steamed vegetables than to overeatnuts.

Weight-lossinhibitors:•excessfoodintake•excessfatintake•lackofenzymes•lackofhigh-water-contentfoods•excessdehydratedfoods•lackofexercise•late-nighteating•poordigestive,adrenal,ormetabolicfunctions•thyroidproblems•waterretention•sluggishliver•mineralandvitamindeficiencies

•cloggedcolon,boweldifficulties•yeastovergrowth•foodallergies•parasitescausingexcessiveappetite•insulinimbalances

CHAPTERTWOGettingReadytoDetox

“Thedoctorof the futurewillgivenomedicine,butwill interesthis[orher]patientsinthecareofthehumanframe,inhis[orher]diet,andinthecauseandpreventionofdisease.”—ThomasEdison

The SimplyRaw Living Foods Detox Program provides you with a week-by-week program outline, food lists, recipes, and recommendations for othercomplementary ways to enhance your detoxification process. A gradualapproachisusedinordertohelpyoueaseintotheprogram.Theessenceofthisprogramistoconsumerawandlivingfoods;however,agentleroptionofeatinglightlysteamedvegetablesatdinnerisofferedthroughoutthecourse.Althoughyouwill achieve best results by following the program 100 percent, youmaycustomize it to fit your own lifestyle and schedule, and progress at your ownpace.TheProgressChartshouldbefilledoutregularlytomonitordetoxsymptoms,

challenges,andpositivechanges.Afoodlogorjournalisalsorecommendedtotakeinventoryofyourthoughtsandfeelingsthroughoutyourjourney.This four-week program is a basic outline and can be personalized tomeet

yourspecificneeds.Eachweekanewsetofgoalswillchallengeyou tobringyourdetoxtoadeeperlevel.Ifyoucan’tgoalltheway,justdothebestyoucan.Proceedatyourownpace,althoughyouwillachievemorefromtheprogrambyfollowingtheguidelinesinthemanual.Thisprogramcanhelpyouimproveyourhealthregardlessofhowpooryour

diethasbecome.Whetheryou’reeatinganunhealthydiet,overcomingahealthchallenge,tryingtoloseweight,orjustinterestedinfeelingmoreenergeticandyouthful, the SimplyRaw Living Foods Detox Program is a sure way to help

bring your health to the next level. Animal products, refined sugar, andprocessedstarchesarecompletelyomitted,andbecauseofthis,healthimprovesconsiderably.Theprogramhelpsclean thepalateandmakes the transition toahealthierbodyandlifestyleeasier.Itisalsoagreatwaytoprepareyourbodyforafast.If this isyour firstdetox,makesure toease into theprogramslowly. Ifyou

jumpintoit tooquickly,youwillbemoresusceptible tostrongercravingsanddetoxificationsymptoms.Ifyouareconsumingalcohol,cigarettes,coffee,sugar,wheat, or anyotherharmful substances, start eliminating themat least aweekbefore theprogram to reduceharshdetoxsymptoms.During theprogram,youmust eliminate all of these substances or they will defeat the purpose of thedetox, and you won’t reap the health benefits. If you cannot meet thisrequirement,begintheprogramatalatertime,whenyoucan.

AbouttheprogramThe program beginswith oneweek ofmostly raw foods to begin eliminatingsome of themore toxin-laden foods that are detrimental to our health, and tograduallyprepareyouforthe100percentrawandlivingfoodsweeks.Weektwooftheprogrameliminatesallcookedfoodstoincorporatestrictlyfreshfruitsandvegetables.TheGentleOptionisforthosewhowishtoeatonetypeofsteamedveggies with the evening raw meal. Keep in mind that your body will notdetoxify as thoroughlywhen eating cooked foods.The thirdweekmoves into100 percent living foods packed with powerful healing properties. The finalweekwillchallengeyouwiththreedaysofconsumingonlyblendedfoodsthatareeasilydigestedandassimilatedbyyourbody.Youwill thengraduallyeaseofftheprogramwiththreedaysoflivingfoods.Tooptimizeyourcleanse,itisrecommendedyoureceiveaseriesofthree(or

more)colonicsduring theprogram.Forbest results, scheduleonecolonic (seeColonicirrigation)atthestartoftheprogram,oneduringthemiddle,andoneattheend.Duringmycleanses, Ialwaysmakesure tohaveat least twocolonicseveryweektohelpeliminatemucusandtoxinsfrommybody.Thiscanbecomeexpensive,soifitisnotfeasible,takingenemas(seeEnemas)willsuffice.

It is essential to drink plenty of pure water throughout theprogramtohelpflushoutthekidneys,detoxifythetissues,purify

theblood,andrehydratethecells.Tea,juice,smoothies,andsoupsdonotcountaswater!

Keeptrackofyourprogressinajournaltoexploreyourthoughtsandfeelings,andtohelpyoubeawareof thechangesthatyou’reexperiencing.It iseasytoforgetwhereyouhavecome from,and this is anexcellentmethodofchartingyourprogressoverthecourseoftheprogram.Appendix 1 is rich with tasty and easy-to-prepare recipes to help you

throughoutthisprogram.Besuretoexperiment,varyyourgreens,andtryoutasmanydifferentrecipesasyoucan!

CleansingreactionsCleansing reactions or “healing crises” (also known as Herxheimer reaction)occur when accumulated toxins break down and are released into thebloodstream.Toxins often leave the tissues faster than the body can eliminatethemthroughitsvarioussystems,andthisiswhenacleansingreactionoccurs.Detox symptoms are an indication that toxic substances are circulating in thebloodstream.Themoretoxinsyouareeliminating,themoreseverethereactionsare,as toxinsarebeing released.This isanaturaloccurrenceandessential forhealing.Itisimportanttounderstandthatdetoxificationsymptomsarethesameasthoseoftoxinaccumulation.Toxinspoisonthebodytwice:goinginaswellasout!Youmayfeel ill;however, thiswillpassandyouwillfeelmuchbetteronce

the toxins have been eliminated. It isn’t always a comfortable process, anddetoxification doesn’t occur overnight, but if you remain on the program,cleansingreactionswillbecomefewerandmilder.During the program (and especially during the first few days) you may

experiencesomeofthesymptomslistedbelow.Infact,youmaytemporarilyfeelworsethanyoudidbeforestartingyourcleanse.Trytoseethisasagoodsign—and please be patient. Remember, we are carrying a lifetime of accumulatedpoisonsinourbodies,andcleansingdoesnotoccurinstantaneously.

Astoxinsarereleased,youmayexperiencethefollowingsymptoms:•headaches

•feversand/orcolds•nausea•coatedtongue•skineruptions•tiredness•muscleaches•lackofconcentration•weaknessordizziness•mucusorotherdischarge•shortintervalsofdiarrhea•constipation•bloating•frequenturination•sugarcravings•moodswings•nervousnessandirritability•depressionandnegativity•emotionalupheaval

Symptoms shouldn’t be suppressed with pain killers or antibiotics as thiscounteractsyourbody’snaturalcleansingprocessandcompromisestheimmunesystem.Ifyouregularlyconsumepainkillersordigestiveaids,stoptakingthemduringthecleanse.Thesearethekindsoftoxinsthatyouwanttoremovefromyoursystemduringadetoxprogram,notput in.Detoxificationallowshealing,andthisoftentakestime.Tohelpreleasethesetoxins,keepyoursystemwell-hydrated,drinkingplenty

of water throughout the day. To slow down severe cleansing reactions at anytime during the program, youmay eat a small bowl of lightly steamedmono(onlyonetypeof)vegetables.

Steamed vegetables will increase the workload required fordigestion, assimilation, and elimination, and because they arecooked,thenutrientvalueisdecreased.

ToxicemotionsOften, when toxins are being eliminated from your system, old and deeplysuppressed emotions and unpleasantmemoriesmay surface.Most of us don’twant to feel these negative emotions, sowemay respond to these feelings byavoidingthem,ignoringthem,pretendingtheydon’texist,orstuffingthembackdownwithfood.However,justliketoxicfood,negativeemotionscanmakeusill.When feelings are denied or suppressed, they become stored at the cellular

level. This creates blockages and can often affect our thoughts, beliefs, andattitudes.Emotionssuchasanger,depression,orfearcanalsoaffectthenervoussystem’schemistryandweaken the immune system.Accumulatedemotions inthe body can build andmanifest into the physical, leading to an acidic body,anxiety,heartdisease,liverorlungtrouble,andsometimesevencancer.In order for thebody to detoxify at its potential,wemust alsodetoxifyour

emotional toxins. If you are holding onto anger, fear, resentment, or othernegativeortraumaticemotions,yourdetoxprocesswillfallshortofitspotential,nomatterhowrawyouare.Releasingold,pent-upemotionsisessentialforthecleansing process—and for our wellness in general. It also gives us theopportunityforpersonalgrowthandcanbringmorejoyintoourlife.Resolving past issues can be challenging, especiallywhen the problem is a

longstanding one. The results, however, are worth the effort. Use thisopportunitytowriteinyourjournal.Asemotionsarise,trytorelax,observe,andidentify the feelings. Allow yourself to feel these emotions. Be patient,acknowledgeandforgive,andsimplyletitgo.

EssentialelementsoftheSimplyRawprogramTheLivingFoodsLifestyle(LFL)isanaturalhealthprogramdevelopedbyDrAnn Wigmore specifically for rebuilding and maintaining health. The LFLProgram promotes total rejuvenation of the body and mind. It is a holisticapproachtolife.DrWigmorebelievedthattherearenoincurablediseasesifonelives in harmony with nature. Her thirty-five years of research indicates thatdisease is a result of toxicity and deficiency caused by excessive cooked andprocessedfoods,drugs,pollutants,andnegativeattitudes.Living foods are provided by nature, organically grown, and consumed in

theiroriginal,uncookedstate.Theyarethemostnutritiousofallrawplantfoods.Livingfoodsincludefreshfruits,vegetables,nuts,seeds,legumes,andgrains,allprepared for optimal digestion by sprouting, blending, and fermenting.Wheneaten daily, these high-enzyme and oxygen-rich foods provide the body withlife-giving,easy-to-digestnourishment.ThechlorophyllcontentofEnergySoup,wheatgrass, saladgreens, and sproutshelps restoreand strengthenaweakenedimmune system. These nutrient-dense foods combat deficiencies and addressproblemsoftoxicity.Whenthebodyisn’tusingall itsenergytodigestfood,itcan focus its resources on other tasks, such as releasing stored toxins andhealing.

AnnWigmore(1909–1994)BorninLithuania,AnnWigmorewasaholistichealthpractitioner,nutritionist,teacher,author,wholefoodsadvocate,andLivingFoodsLifestylefounder.Shewas an early pioneer in the use of wheatgrass juice1 and living foods fordetoxifyingandnourishingthebody,mind,andspirit.Dr Ann Wigmore dedicated her life to educating the world about the

transformingqualitiesoftheLivingFoodsLifestyle.Inherautobiography,WhySuffer:HowIOvercameIllnessandPainNaturally(Avery,1985),Anntellsofgrowing up in war-torn Lithuania. She was raised by her grandmother whoexposed her to herbs and natural remedies as she observed her using them tohelphealwoundedWorldWarIsoldiers.In her mid-teens, Ann joined the rest of her family in America where she

quickly adopted the “new world’s” eating habits and customs. She had adisastrousautomobileaccidentthatcrushedherlegs,resultingingangrene.Thedoctors recommended amputation of both legs, butAnn refused, although herfamilysidedwiththedoctors.She soon reverted back to her grandmother’s natural ways of healing,

spendingendlesshoursinherbackyardinthesun,eatingeverythinggreenshecould find,mostlyherbs,weeds,andgrass,applying themalso toherwounds.Slowly she regained her strength and eventually returned to her doctor, herwoundsgoneand legshealed.She recalls that thedoctors “madenocommentwhenX-rayfilmsshowedthattheboneshadknittedfirmly.”Later, when diagnosed with colon cancer, she stated that following an

Americandiethadcausedthecancer.Again,Annappliedvariousnaturalhealingmodalities.Withinaveryshorttime,thecancerwasreversed.Shecontinuedtoresearchandstudyvariouswholefoodsanddietapproaches,whichshesaidnot

onlycleareduphermedicalproblemsbutchangedherlife.Aftermanyyearsofexperimentingwith food, she found a way to grow simple and easy-to-digestindoorgreens,knownassprouts.Withadesiretoshareherknowledge,DrWigmoreauthoredmanybooksand

lectured invariouscountries.Shewasan inspirationalpioneer in the rawfoodmovement who promoted the healing properties of wheatgrass juice. Sheinventedthewheatgrassjuicerbyaddingasievetoameatgrinder,thusmakingitpossibleforpeople togrowandjuicetheirownwheatgrass.Wheatgrass,shefound, was easy and cheap to grow, and it contained one of the highestnutritionalcontentsofthegrasses.She soon founded the Hippocrates Health Institute in Boston where she

offeredtheLivingFoodsLifestyleProgram,whichincludedwheatgrass,sprouts,EnergySoup,fermentedfoods,andhersignaturedrink,Rejuvelac2.TheLivingFoods Lifestyle Program also involved exercise, deep breathing, and spiritualunfolding.ManyofherphilosophiesareasoldasHippocrates(c.460BCE–370BCE),who taught that, if given the correct nourishment, thebodywouldhealitself.Her work at the Hippocrates Health Institute produced testimonial after

testimonialfromguestswhohadcuredthemselvesofvariousailmentsincludinghighbloodpressure,diabetes,obesity,cancer,gastritis,stomachulcers,pancreasand liver troubles, asthma, glaucoma, eczema, skin problems, constipation,hemorrhoids,diverticulitis,colitis,fatigue,arthritis,andanemia.InFebruaryof1994,AnnWigmorediedofsmokeinhalationduringafirethat

destroyed the original homeof theHippocratesHealth Institute inBoston.Onthatday, theworld lostoneof itsgreathumanitariansandnaturalhealers.Herwork, teachings, and memory, however, live on. Today, there are severalInstitutes in theUS that continue teaching theLivingFoodLifestyleprogram,such as the Ann Wigmore Institute in Puerto Rico, the Hippocrates HealthInstitute inWest Palm Beach, Florida, the Optimum Health Institutes of SanDiegoandAustin,andtheCreativeHealthInstituteinMichigan.

EnergySoupEnergySoupisthemostimportantfoodintheLivingFoodsLifestyle.Itistheultimatehighenergy,easy-to-digestnourishmentmadefromblendedsproutsandgreens.EnergySoup is a completemeal and contains every nutrient that your

bodyneeds inabalancedform.Because it isblended, thenutrientsarerapidlyabsorbed,enablingyourbodytocleanseandrebuildinthequickestwaywithoutburdeningthesystem.EnergySoupwasdevelopedbyDrAnnWigmoreandhashelpedwithmanyhealthchallengesthatpeoplesufferfromeveryday.Itisusedtobothnourish anddetoxify thebody.Since it is easy todigest, it is vital forthose suffering from allergies and digestive problems. It is instrumental forcorrecting nutritional deficiencies, restoring health, promoting energy andweightloss,andisveryeasilyassimilatedbythebody.EnergySoupisthefirststeptohealingandisoptimalforrebuildinghealthquickly.ItisbesttoprepareEnergySoupasclosetothemealtimeaspossibletokeep

itfresh.IfusingRejuvelac(seeNutritiousingredientsinEnergySoup),EnergySoup can be eaten up to twenty-four hours after it is made because the highvitaminE content inRejuvelac slowsdownoxidation. (If using filteredwater,EnergySoup shouldbeconsumedwithin sixhours.)The following is a listofbasicingredients,usedonlyasaguideline(seefullrecipeinAppendix1).Useyour own judgment and allow for creativity, but always include these basicingredients.Therecipecanbemadefordinner,andleftoversstoredinthefridgeforthefollowingday’sbreakfastorlunch.

•1tbspseaweed(dulse)3

•1cupwaterorRejuvelac•smallhandfulbeansprouts(mung,greenpeas,orlentils)• large handful organic greens (spinach, kale, collard, chard, purslane,dandelion,watercress,parsley,etc.)•largehandfulofsunflowergreens(sprouts)•smallhandfulofbuckwheatgreens(sprouts)•handfulofalfalfa,fenugreek,orcloversprouts•peeledapple,pear,papaya,orpieceofwatermelon•avocado(useavocadoonlywhennutsandseeddishesarenoteatenatthesamemeal)

Pour one cup water or Rejuvelac (see Rejuvelac) into blender with thetablespoonofdulse.Donotoverblend.Graduallyaddtherestoftheingredients,beginning with harder vegetables first. Leave sprouts and avocado for last.(Makesfourservings).

Extras:

•leafygreens(formorechlorophylltocleanseandrebuildbloodandcells)•cilantro,dill,basil,herbs

The most important elements, and the ones you should use in the largestquantity, are the sunflower sprouts. (Ann Wigmore called these “greens.”)Instead of using avocado for the fat, you can use Flax Cream (see recipe inAppendix1).Sweeten your children’s Energy Soup with a whole-food sugar, such as

banana,apple,orfreshapplejuice.EnergySouptoppedwithchoppedorblendedpapayamakes itmore palatable for kids.Diced avocado, greenonions, and/ortomatoesgiveEnergySoupdifferenttexturesandflavor.Experiment,anddon’tforgettochewyoursoup!

NutritiousingredientsinEnergySoupRejuvelac: Contains vitamins B, C, E, friendly bacteria, and enzymes fordigestion.Rejuvelac preventsEnergySoup fromoxidizing and enables you tokeepyourhigh-energynourishmentthroughouttheday.Dulse:Anyseaweedcanbeused,thoughdulseispreferredforthenutritionandtaste.Dulseandkelpcontainall the traceelementsandminerals thatweknowof. Seaweeds provide somevitamins and are a great source of organic iodine.Usingseaweedsensures thatyouwillbegettingallofyour traceelementsandmineralsinabalancedform.Sprouts:Mungbeans,lentils,andgreenpeas(wholegreenpeasandlentils,notsplit peas or split lentils). Mung beans contain protein, vitamin C, iron,potassium, and other valuable elements. Lentils provide protein, iron, andvitamin C. Green peas provide carbohydrates, vitamin A, iron, potassium,magnesium,andvitaminC.Sproutsareloadedwithenzymesandoxygen,whichmakethemahigh-energyfood.Sproutsalsocontainhighamountsoffiber.Inthesprouting process, the nutritional elements in sprouts are predigested, makingthemaneasy-to-digestfood.Leafygreens:Healthy,organicgreensareourconnectinglinktoearth.Alllifecomes fromhealthyMotherEarth.Only fresh,organicallygrown foodhas thecapacitytorebuilddiseasedbodies.Leafygreensarehighinessentialmineralsandchlorophyll.Anyhealthyorganicgreenscanbeused—includingwatercress,turnipgreens,spinach,endive,escarole,lambsquarter,purslane,anddandelion.

Buckwheat greens or sprouts: These greens are an excellent source ofchlorophyll, vitamins A and C, calcium, and lecithin. Buckwheat lecithincontainsnaturalphosphorusandisafatsolvent.Thismeansitisveryeffectiveas away of removing fatty deposits from the tissues and cholesterol from thehardenedarteries.Sunflower greens: These sprouts will eventually grow into large sunflowerplants. They contain an excellent balance of protein, chlorophyll, B-complexvitamins, vitamin E, calcium, iron, potassium, magnesium, and phosphorus.Thesegreenshaveaverystrongnutritionalvalueandshouldbeconsumeddaily.Avocados:Avocadosareanidealfoodbecausetheyareacompletefood.Theyare packed with nutrition and contain vitamins A, B1, B2, B3, and generousportions of suchminerals as iron, phosphorus, andmagnesium. Avocados areabout12percentoil and8percent carbohydrate—more likeanut thana fruit.Theessentialfattyacidsinavocadosareunrefinedandbeneficialtothebody.Apples:Applesmixwell with vegetables, especiallywhen used in a blendedrecipe. Apples contain protein, fat, carbohydrates, calcium, phosphorus, iron,sodium, potassium, vitamins A, B1 and B2, niacin, and C. They providenecessary natural sugars. (If papaya is used in place of apples in yourEnergySoup, you will have about the same nutrients but will be adding valuabledigestive enzymes.) Always peel non-organically grown apples and removecores.

RejuvelacRejuvelac is a fermented, enzymerich drinkmade from sprouted grains. It’s agreat aid for digestion and elimination, due to the fermentation process.RejuvelacisoneofthethreemostimportantitemsontheLivingFoodsLifestyleProgram,alongwithEnergySoupandwheatgrassjuice.Itisanexcellentsourceof vitamins B, C, E, amino acids, simple sugars, and enzymes. Since it is afermentedfood,Rejuvelacisalsousedforimprovingbowelflora.Rejuvelac replaces themissing enzymes that cooked foods have destroyed.

Because one of the biggest health problems is a deficiency of enzymes,Rejuvelacplaysavitalroleinrestoringgoodhealth.Rejuvelaccontainsall thenutritional nourishment of wheat, is easily digested, and also works as anappetitesuppressant.Althoughabeverage,Rejuvelacisactuallysonutritiousitcouldbeclassifiedasafoodbyitself.

HowtomakeRejuvelac•1cupsoftorhardwheatberries(orrye,kamut,orquinoa)•2cupspurifiedwater•2wide-mouthedMasonjars1. Placewheat berries (or grain) in cleanMason jar.Add twice asmuchwaterasberriesandcoverwithgauze,heldsecurelywithanelasticbandtosoakovernight.2.Inthemorning,rinseanddrainwheatberrieswell.Sproutbyplacingthegauze-coveredjarupsidedownatanangle,andrinsingtwiceaday.Sproutfor two to threedaysoruntil the tailof thesprout is thesamesizeas thegrain.3.Whensproutsareready,rinsewellanddrainonelasttime.AddwatertotheMasonjar(abouttwotothreetimestheamountofsprouts).4.Fermentatroomtemperaturefortwodays.Coverthejarwithcloth,butdonotseal!Rejuvelacisreadytoharvestwhenyouseeathin,creamyfoamontopofthewater,whichisrichinvitaminsandminerals.5.PouroffliquidRejuvelacintoanotherjar.Refrigerate.Refilloriginaljar(stillcontainingsproutedwheat)withwater,reducingtheamountofwater,asthegrainsaremilder.Letsitforonedayandpouroffthesecondbatch.RefillagainwithevenlesswaterforthefinalbatchofRejuvelac.Compostwheatberries.Refrigerate.

NotethatthestrengthofRejuvelacalsodependsontheclimate(thewarmertheclimate,thefasteritferments).Ifyoupreferastrongerbatchinthewinter,letitfermentanextraday.WhenpreparingRejuvelac(orCabbageRejuvelac,nextpage),besuretokeep

theMason jars sterile, otherwisebadbacteria canalsogrow in the jarsduringfermentation.

TworeasonsRejuvelacworks:

Reduces toxicity—A healthy colon is the most important means foreliminating toxins. Ifyourcolon isnot functioningproperly,youaretoxic. The healthy bacteria in Rejuvelac and other fermented foodsenable the colon to function properly by introducing healthylactobacteria.

Rich inenzymes—Thebiggestdeficiencymostpeoplenowface isadeficiency of enzymes. Rejuvelac has a very high level of enzymesandreplacesthemissingenzymesinourbodies,enablingthehealingprocesstotakeplace.

Avoid using tap water because chlorine will interfere with theproduction of the bacteria. Like sprouts or any cultured food, it ispossibleforRejuvelac tospoil.Youcangenerally tell ifRejuvelac isgoodbythetasteandsmell.Itisacloudyliquidthathasatartlemon-likeflavor,tingedwithadoughy,yeastyflavor.Rejuvelacshouldkeepinthefridgeoneweek.Drinkinplaceofwaterorjuicebetweenmeals,oraddtogreensmoothiesorEnergySouptoreduceoxidization.

CabbageRejuvelacWhen lactobacteriaare tobe taken, the recommended form is thatofCabbageRejuvelac,whichisobtainedbyfermentingfreshcabbage.Cabbageis teemingwith lactobacteria. No starter is needed—Cabbage Rejuvelac is made withorganicgreen(orpurple)cabbage.

Good-quality Rejuvelac tastes similar to a cross betweencarbonated water and the whey obtained when making yogurt.Poor-qualityRejuvelachasaputridodorandtasteandshouldnotbe consumed. Always use good-quality water when makingRejuvelac(distilled,reverseosmosis,orfiltered).

HowtomakeCabbageRejuvelac•3 cupspurifiedwater•6cupscoarselychopped,looselypackedfreshorganiccabbage

Addwater and cabbage to blender, and start blending at low speed for thirtyseconds.Advancetohighspeed,andblendforanotherthirtysecondsuntilwellblended.Pour intoacleanMason jar,cover lightlywithacloth (donotseal!),andletstandatroomtemperatureforthreedays.StrainofftheliquidRejuvelacusinganutmilkbag(usedformakingcreamy

nut and seedmilksor for sproutingandavailable atmanyhealth food stores).

RefrigerateliquidRejuvelac,andcompostthepulp.(Allthenutrientsareintheliquid.)CabbageRejuvelactakesthreedaystomature.Itwillkeeponeweekinthefridge.Idon’tparticularlycareforusingmeasuringcups,whichhasdelayedmefrom

writinganun-cookbook,andfindthatamucheasierwayofpreparingCabbageRejuvelac is to fill the blender to the topwith cabbage and then just fill it upwithwaterandblend!

WheatgrassjuiceThethirdessentialelementoftheLivingFoodsLifestyleiswheatgrassjuice.DrAnnWigmorepopularizedwheatgrassforitshealingproperties.Highinoxygen,minerals,aminoacids,enzymes,andvitaminsA,B-complex,C,E,andK,itisvery helpful in building the immune system. Wheatgrass juice is the juiceextractedfromhardwheatberryseedsprouts.Thisstrainofwheathasbeenusedforthousandsofyearsallaroundtheworldforitshealingproperties.Wheatgrassjuiceisalsorichinchlorophyll,thepigmentwhichgivesplantsits

green color. The molecular structure in chlorophyll is very similar to that ofhemoglobininhumans,andsomehealthexpertsbelievethatwhenwheatgrassisconsumed, the production of hemoglobin is increased. Higher amounts ofhemoglobin in the bloodstream lead to more oxygen-rich blood. It is easilyabsorbed by the body and uses little energy for digestion. Additionally,wheatgrassjuiceisapowerfulbloodcleanserandcanhelpremovetoxinsfromthebloodstream.

•Thevitaminandmineralcontentoftwoouncesoffreshwheatgrassjuiceisequivalenttoroughlyfourpoundsoforganicgreenvegetables.•Wheatgrassjuiceimprovesthebody’sabilitytohealwounds,releasefreeoxygen,andmayplayaroleinpreventingtoothdecay.•Itcreatesanunfavorableenvironmentforunfriendlybacteriagrowthandcanhelpdrainthelymphsystem,carryingawaymanytoxinsfromallbodycells.•Wheatgrassjuicestimulateshealthytissue-cellgrowth.•Wheatgrasscontainsup to70percentchlorophyll,whichhelps topurifytheblood,andithelpskeephairfromgreying.• Itcanneutralize toxinsandcarcinogenin thebody,andhelpspurify theliver.

•Itcanimprovebloodsugardisordersanddigestion.•Wheatgrass can reduce high blood pressure andmay play a role in thepreventionandcuringofcancer.•Itisacompleteproteinwithabouttwentyaminoacids.

Whywheatgrassjuice?Youcanpurchasefreshwheatgrass“shots”atvariousjuicebars.Somehealth

food stores sell trays and/or bags of fresh wheatgrass as well as frozenwheatgrassinindividualservingsifyoucan’tgetitfresh.You can also grow wheatgrass (or purchase bags of fresh wheatgrass) and

makeyourownjuicewithamanualjuicer.Seesprouting.com/wheatgrass.htmorchetday.com/wheatgrass.html fordetaileddirectionsonhow togrowyourownwheatgrass. If you don’t have a juicer, try chewing on wheatgrass. (Do notswallowthepulp.)SuperfoodsTheSimplyRawDetoxProgramincludessproutedseeds,saladgreens,blendedand juiced foods, wheatgrass, sea vegetables, greens, fermented foods, andmoderate amounts of nut and seed “cheeses.” These foods provide optimumnutrition in an easy-to-digest form. They are essential to the program as theybothnourishanddetoxifythebody.Bothblending and juicinghave amazinghealth benefits. Personally, I enjoy

bothequallyandfindthemverycomplementary.I tendtojuiceinthemorningandearlyafternoon,andthenblendlateroninthedaywhenIamhungrier.

BlendingMany feel that blending is superior to juicing. Ann Wigmore popularizedblending and ate approximately 80 percent of her diet blended.Unlike juices,blendeddrinkscontainfiber,arebalanced,andarecompletefoodsratherthananextraction. Extraction (juicing) removes plant fibers. Carrots and beets—bothoften juiced—areveryhighon theglycemic scale.Without fiber to protect usfrom the sugar content, carrot or beet juice can raise our blood sugar levels.Fiberhelpswitheliminationandbindswithmanytoxinsandcholesterolbeforebeingeliminatedfromthebody.

Fruit has always been considered a perfect food; however, modernfruitcontainsalotofsugar(fructose).Somehealthexperts,includingDrBrianClement, director of theHippocratesHealth Institute, havesuggestedthathybridfruits4containupto30percentmoresugarthanheritage varieties. Most people can tolerate only a small amount offruitbecauseofthesehighsugarlevels.Ifyouhavecandida,diabetes,or other blood sugar issues, or cancer, eliminate sugar and sugaryfoodsfromyourdiet.

JuicingFreshlypressedgreenjuicesareexcellentsourcesofnutrients.Theycontainhighamounts of vitamins, minerals, enzymes, trace elements, amino acids, andantioxidants.Becausejuicingremovesthefiber,thesenutrientsareimmediatelyabsorbedandassimilateddirectlyfromthestomachintothebloodstream.Juicingisextremelyvaluableasitplacesnodigestivestrainonthebody.Italsoallowsyou to consume a greater andwider variety of vegetables than you canmostlikelyeat.When juicing, be sure to focus on high-chlorophyll-content vegetables

(cucumber,celery,sprouts,kale)ratherthanthehigherglycemicvegetablessuchascarrotsandbeets.

GROWYOUROWNGREENS

Sunflowergreenscanbegrownwithoutsoil(inbasketsortrays).However,forhighestnutrientvalue,itisbesttogrowtheminsoil,andinnaturalsunlight.

Equipmentneeded:•organicunhulledsunflowerseeds•Masonjar•trayorpieplate•organicsoil

Fiberfacts:

USrecommendedintakeforfiberis30gramsperdayTheaverageNorthAmericanintakeis10–15gramsTheAnnWigmoreInstituterecommends50–70gramsChimpanzeesconsume300gramsTheaveragefibercontentinan8-ozglassofjuiceis3grams

Instructions:•InglassMasonjar,soakonepartseedsintwotothreetimesfilteredwaterforeighttotwelvehours.•Drainandrinse.•Let seeds sprout for one to two days, rinsing and draining twice a day.(Thegoalistohaveasmallrootbeforeplanting.)•Spreadorganicsoilinplantingtray,aboutoneinchthick.•Coverthesoilwithseeds,makingsuretheyarenotoverlapping.•Wateruntilmoist(butdonotoverwater!).• Stack with another tray, pressing down to ensure that the seeds are incontactwith the soil. Youmaywish to add extraweightwith a stack ofmagazinesorplates.Keepcoveredforthreedays,makingsuretokeepthelightout.

•Uncover,watergently,andplaceinsunlight.•Water(ormist)asneeded,usuallytwiceaday.•Oncethegreensreachaboutseventoeightinchestall,theyarereadytobeharvested.•Usingscissorsorasharpknife,cutasclosetotherootsaspossible.

Vegetable-sourceproteinItiseasytomeetyourproteinrequirementsonavegandietdespitetheadversehypefromthemeatanddairyindustries.Allplantfoodscontainprotein.Studiesshow that vegetarians get plenty of protein, provided that a varied diet withsufficientcaloriesisfollowed.Infact,you’dneedtobeinastateofstarvationtobeproteindeficient.Proteinsaremadeupofachainofaminoacids,whicharethebuildingblocks

of thehumanbody.Theyhelpbuild, repair, andmaintainall cells and tissues.During digestion, protein is broken down into amino acids, which are thenabsorbedandusedtomakenewproteins.Thebodydoesnotusewholeproteins—itmustbreakthemdownintoaminoacids.Protein is found in abundance in plant foods, which are the best source,

offering easy-to-assimilate amino acids. Plant proteins break down forassimilation quicker than animal proteins because they are generally alreadyfound in the form of amino acids. Unlike animal protein, plant-based proteinsources also contain healthy fiber, vitamins, minerals, antioxidants, andphytochemicals.Cookingdenatures themolecular structure of protein, causingaminoacidstobecomecoagulatedandreducingtheamountofusableprotein.InhisbookHow toGetWell (HealthPlus, 1980), PaavoAirola, PhD,ND, notesthatyouonlyneedone-halftheamountofproteininyourdietifyoueatproteinfoodsrawinsteadofcooked.Animals (such as cows) rely on plants for protein. Instead of getting this

proteindirectlyfromplants,meateaterskilltheanimal(whohasingesteditfromplant sources) andget theirprotein second-hand.Thebodymustworkhard tobreakdownthisanimalproteinintoaminoacids,causingitstress.Meatproteinis ina form that thebodycannotassimilateeasily,oruseeffectively.Aswell,animalproductsarehighinartery-cloggingcholesterol,saturatedfat,andtoxicresidues. T. Colin Campbell, PhD, author of The China Study: The MostComprehensive Study of Nutrition Ever Conducted and the Startling

Implications for Diet, Weight Loss and Long-term Health (BenBella Books,2005)states:“Publisheddatashowthatanimalproteinpromotes thegrowthoftumors.”Excessproteinconsumptioncanalsoresultintheaccumulationofuricacid, kidney damage, dehydration, overacidity in the body, inflammation,autotoxemia, and intestinal putrefaction, andmay be linked tomany illnessesincluding heart disease, osteoporosis, diabetes, arthritis, and cancer. A high-proteindietmayalsocauseprematureagingandlowerlifeexpectancy.Itwasoncethoughtthatvariousplantfoodshadtobeeatentogetherinorder

toget their fullproteinvalue;however, researchhasshown that this isnot thecase.Avarieddietofhigh-qualityplantfoodsprovidesall theproteinthatyouneed.Thepopularideathatweneedextraproteinifweareworkinghardismyth.In

thebestsellerDietforaNewAmerica(HJKramer,2nded.,1998),authorJohnRobbins points out that protein consumption doesn’t need to be higher duringhardworkandexercisethanduringrest.Robbinswrites,“True,weneedproteinto replace enzymes, rebuild blood cells, growhair, produce antibodies, and tofulfillcertainotherspecifictasks...[But]studyafterstudyhasfoundthatproteincombustionisnohigherduringexercisethanunderrestingconditions.”HealsoquotestheNationalAcademyofScienceassaying“thereislittleevidencethatmuscularactivityincreasestheneedforprotein.”Athletes (including body builders) do not need to increase the percent of

caloriesfromprotein.Leanmuscletissuecanbebuiltwhenfollowingalow-fat,rawfooddiet—thehealthiestofalldiets.

Howmuchisenough?Many nutritionists now feel that twenty grams of protein daily is more thanenough,andwarnaboutthepotentialhealthdangersofconsistentlyconsumingmorethanthisamount.Researchnowshowsthatthehighproteinrequirementspreviouslythoughtnecessaryareoutdatedandincorrect,andthattheactualdailyneed for protein is far below (twenty-five to thirty-five grams) thatwhich haslongbeenconsiderednecessary.Andremember,rawproteinsareutilizedtwiceasefficientlyascooked.Agoodwaytodeterminewhichfoodsprovidesufficientprotein is to consider the percentage of our total calorie intake that should bemade up of protein and then determine which foods meet theserecommendations. T. Colin Campbell, author of The China Study, states:“According to the recommended daily allowance (RDA) for proteinconsumption, humans should be getting about 10percent of our energey from

protein.Thisisconsiderablymorethantheactualamountrequired.Butbecauserequirementsmayvaryfromindividualtoindividual,10percentdietaryproteinisrecommended.”When eating a variety of living plant foods, you get more than adequate

protein. The percentage of calories made up by protein in most fruits andvegetablesisequaltoorsurpassesthatofhumanbreastmilk,whichisdesignedtomeetproteinneedsatthetimeofourfastestgrowth.Onaverage,5percentofcaloriesinfruitarefromprotein.Vegetableshavefrom20to50percentoftheircalories from protein. Sprouted seeds, beans, and grains have from 10 to 25percentoftheircaloriesintheformofprotein.

Percentagesofproteininvegansources:

•spinach 49%•broccoli 45%•cauliflower 40%•lettuce 34%•peas 30%•greenbeans 26%•cucumbers 24%•celery 21%•potatoes 11%•honeydew 10%•cantaloupe 9%•strawberry 8%•orange 8%•watermelon 8%•peach 6%•sweetpotatoes 6%•pear 5%•banana 5%•pineapple 3%•apple 1%

Excellentsourcesofveganprotein:•leafygreens•broccoli,cauliflower

•sprouts•hempseeds•sunflowerseeds•flaxseeds•chiaseeds•sproutedmungbeans,peas,lentils•algae,spirulina,chlorella•beepollen•wheatgrass

Seaweeds, algae,beepollen, and leafygreensarevery rich sourcesofgoodqualityprotein.Abowlofuncookedgreensorsproutsmayonlycontainafewgramsofprotein,butyoucandigestandassimilateitallbecauseitstillhasallofthe vitamins, minerals, and enzymes intact. Thus, this protein is far morebeneficialtoyourbodythananimalprotein.Nutsandseedscontainproteinbutarealsohighinfat.

SupersproutsSproutsareoneofthemostcompleteandnutritionallydensefoodsavailable.Theycontainalltheessentialaminoacidsandothernecessarynutrients,along

withtheenzymestohelpassimilatethem.Theyarealivefoodbecausetheyarealivingplant.Sproutsareapredigestedfoodthatisveryeasilyassimilatedintothe body. Fresh and available year round in the convenience of your ownkitchen,thesequick-energyfoodsarefulloftheconcentratednutrientsthathelpourbodiesdetoxifyandrebuildtheimmunesystem.Unsoakednutsandseedsareindigestibleandcontainmucus-formingenzyme

inhibitors thatneed tobereleasedbysoaking.Theyarealsoveryacidic to thebody.Sproutshelptoreducetheacid-alkalineimbalancethatmightoccurwhencookedgrains,legumes,andotherproteinsareconsumed.Duringgermination,seedsbecomealiveandundergomanychanges,making

these foods farmore digestible: enzymes become active; proteins convert intoamino acids; carbohydrates convert into simple sugars; fats convert into fattyacids.

Benefitsofsprouting:•releasesmucus-formingenzymeinhibitors•activatesenzymes•increasesvitamincontent•provideshighquality,predigestednourishment(vitamins,minerals,aminoacids,oxygen,phytochemicals,chlorophyll,enzymes)•rendersseedsmorealkaline-forming

Sproutsare:•freshandavailableyearround•funandeasytogrow•tastyandversatile•economicalandconvenient

Seeds may be sprouted by many methods. However, using a wide-mouthMason jar and screenof some sort is themost straightforwardmethod.Quart-size Mason jars are available at most hardware stores. This size is preferredbecause the mouth is the standard size of sprouting lids sold at health foodstores.Acheeseclothorstainlesssteelscreencanbeusedinsteadofthelid,butitcanbemessyandwastefulasthecheeseclothtendstofrayandthemetalscreencanbecomerustyovertime.

SPROUTING101

Materialsneeded:•seeds(organic,whole)•purifiedwater•Masonjar•sproutinglid(ormeshwithrubberband)•dishrack(forplacingjarat45-degreeangle)

Basicinstructionsforsproutinglegumes:1.Rinsethelegumes(lentils,pea,chickpeas,etc.).2.PlaceinMasonjarandcoverwithatleasttwicetheamountofpurified

water.3.Coverthejarwithalighttowelandsoakforeighthours.4. Pour off soak water and rinse well with cool water. Place drained jarupsidedownata45-degreeangleonadishracktofurtherdrain.5.Rinse anddrain two to three times daily.Continue until the tail of thesproutisthesamelengthasthelegume.6.Sproutswillstayfreshforaweekwhenrefrigerated.

Sproutingtips:•Sproutsneedtobreathe—donotoverpack!•Sproutsneedwater.•Soakatnightandrinseinthemorning(donotoversoak).•Large seeds tend toget soft andbecomemoldy if left too longat roomtemperature.•Sprouts are best eaten rawbecause cookingdestroys a large part of thenutritionalcontent.•Addsproutstosalads,pâtés,sushirolls,collardwraps.•Blendsproutsintosmoothies.•Garnishplateswithsprouts.

If growing alfalfa, radish, clover, or broccoli sprouts, exposesproutsinthesunafewmoredaysandcontinuerinsinguntiltheyaregreenandchlorophyll-rich.Chlorophyll=sunenergy!

“OdetoGreenSmoothies”ReprintedwiththepermissionofVictoriaBoutenko,rawfamily.com(SeeAppendixI,Section2“GreenSmoothies,”formorerecipes).

AstheRussianproverbsays:Newissomethingoldthathasbeenlongforgotten.This summer I re-discovered Green Smoothies. What do I mean by a GreenSmoothie?Hereisoneofmyfavoriterecipes:4ripepears,1bunchofparsleyand1bigcupofwater.Blendwell.Thissmoothielooksverygreen,butittastes

like fruit. I likeGreenSmoothies somuch that I bought an extra blender andplaceditinmyoffice,sothatIcouldmakeGreenSmoothiesthroughouttheday.More thanhalfof all the food I’vehad in [the] last severalmonthshavebeenGreenSmoothies.IhavesomuchmoreenergyandclaritythatIhaveremovedgreen juices frommy diet. (Juicing has been something that I’ve been doingregularlyforyears.)GreenSmoothieshavenumerousbenefitsforhumanhealth.GreenSmoothiesareverynutritious.Ibelievethatthefollowingratiointhem

is optimal for human consumption: about 60 percent ripe organic fruit mixedwithabout40percentorganicgreenvegetables.Green Smoothies are easy to digest. When blended well, all the valuable

nutrientsinthesefruitsandveggiesbecomehomogenized,ordividedintosuchsmall particles that it becomes easy for the body to assimilate these nutrients.TheGreenSmoothiesliterallystarttogetabsorbedinyourmouth.GreenSmoothies,asopposedtojuices,areacompletefoodbecausetheystill

havefiber.GreenSmoothiesbelongtothemostpalatabledishesforallhumansofallages.Witharatiooffruitstoveggiesof60:40,thefruittastedominatestheflavor,yetatthesametimethegreenvegetablesbalanceoutthesweetnessofthefruit,addingnicezest toit.GreenSmoothiesaresimplythebest-tastingdishesforthemajorityofadultsandchildren.Ialwaysmakeextrasmoothieandofferittomyfriendsandcustomers.SomeofthemeatastandardAmericandiet.Theyall finish their big cup of Green Smoothies with compliments and are quitesurprisedthatsomethingsogreencouldtastesoniceandsweet.ByconsumingtwoorthreecupsofGreenSmoothiesdailyyouwillconsume

enough greens for the day to nourish your body, and they will be wellassimilated.Manypeopledonotconsumeenoughgreens,eventhosewhostayonarawfooddiet.Themoleculeofchlorophyllhasonlyoneatomthatmakesitdifferent fromamoleculeofhumanblood.According to [the] teachingsofDrAnn Wigmore, to consume chlorophyll is like receiving a healthy bloodtransfusion.GreenSmoothiesareeasytomake,andquicktocleanupafter.Manypeople

toldme that theydonot consumegreen juicesona regularbasisbecause it istimeconsumingtopreparethemandtocleantheequipmentafterjuicing,ortodrivetothejuicebar.GreenSmoothiesareperfectfoodforchildrenofallages,includingbabiesof

sixormoremonthsoldwhenintroducingnewfoodtothemaftermother’smilk.OfcourseyouhavetobecarefulandslowlyincreasetheamountofSmoothiestoavoidfoodallergies.

When you consume your greens in the form of Green Smoothies, you cangreatlyreducetheconsumptionofoilsandsaltinyourdiet.RegularconsumptionofGreenSmoothiesformsagoodhabitofeatinggreens.

Several people told me that after a couple of weeks of drinking GreenSmoothies,theystartedtocraveandenjoyeatingmoregreens.Eatingenoughofgreenvegetable[s]isoftenaproblemwithmanypeople,especiallychildren.Green Smoothies can easily be freshlymade at any juice bar, restaurant or

healthfoodstoreforthegreatconvenienceofhealth-orientedcustomers.IencouragethereadersofthisarticletostartplayingwithGreenSmoothies,

and to discover the many joys and benefits of this wonderful delicious andnutritiousadditiontothemenu.

Herearemoreideasforyourgreencreations:SomeofmyfavoritegreenstoaddtoGreenSmoothies:parsley,spinach,celery,kale and romaine.My favorite fruits for green Smoothies are: pears, peaches,nectarines, bananas, mangoes and apples. Strawberries and raspberries tastesuperbinGreenSmoothieswhencombinedwithripebananas.

Deliciouscombinations

Mango-parsley•2largemangos•1bunchparsley•water

Strawberry-banana-romaine•1cupstrawberries•2bananas• bunchromaine•water

Pear-kale-mint•4ripepears•4–5leavesofkale• bunchofmint•water

Banana-spinach•10fingerbananas•2handfulsofspinachleaves•water

Boscpear-raspberry-kale•3boscpears•1handfulofraspberries•4–5leavesofkale•water

Fruit isahigh-sugarcontent food. It ishealthier touse less fruitandmoregreens,as toomuch fruitcanspikebloodglucose.Startwitharatio of 60 percent fruit to 40 percent leafy greens and decrease theratiooffruitto40percentfruitto60percentgreens.Addwatertothinitdown,ifnecessary.Lessornofruitisevenbetter—butbepatient;itmaytakeyousometimetogetthere!

FermentedfoodsFermented or cultured vegetables are rich in enzymes and lactobacterianecessaryforoptimumhealth.Theyarepredigestedfoodseasilyassimilatedbythebodywithaminimumamountofdigestiveeffort.Fermentedfoodspromoteahealthy immune system and assistwith digestion. They also help digest otherfoodseatentogetherwiththem.During theprocess of fermentation, starches, complexproteins, and fats are

brokendownintosimplecompounds,thusrenderingthesefoodsmoredigestibleand thenutrientsmorebioavailable.A less expensive alternative toprobiotics,culturedfoodsarealkalineandverycleansingtothebody.Theyareidealfoodsthatshouldbeconsumedwitheverymeal.Fermentedfoodsalsointroducefriendlybacteriaintothecolon.Thecoloncan

then synthesize vitamins, especially B vitamins, aswell as produce beneficiallacticacid.Thesehealthymicro-organismsarehelpfulwithvariousbowelissuessuchasconstipation,diarrhea,orcolitis.

SauerkrautUnpasteurized sauerkraut is an excellent food to eat every day.Not only is ittasty,itisrichinbeneficialenzymesandlacticacid.Itisalsoagoodsourceoffibre andessentialnutrients, including iron,vitaminC, andvitaminK.Duringtheeighteenthcentury,sailorsatesauerkrautonlongvoyagestopreventscurvy,adiseasecausedbyvitaminCdeficiency.Most store-bought commercially prepared sauerkraut products have been

pasteurized.Theyalsocontainsalt(sodiumchloride),whichcanbedetrimentaltohealth.Donotusesaltwhenmakingsauerkraut;abettersourceofmineralsisfound in sea vegetables. (Table salt is 75 percent sodium chloride while seavegetables are approximately 18 to 20 percent sodium chloride.) Preparingsauerkrautathomeissimpleandcanbedonewithouthavingtobuyanyspecialequipment.Itisalsocostefficient.

HOWTOPREPARESAUERKRAUT

•2largeheadsofcabbage(green,purple,ormixed)•1tspcarawayseeds•2tbspdulse,wakame,orkombu(soakedandcut)

Topreparethecabbage,removeouterleavesandplaceaside.(Theseouterleaveswill be used to cover the sauerkraut.) Shred cabbage by hand or in a foodprocessor.Pack thecabbage tightly in a suitable container.Manypeopleusealargecrock,butalargeMasonjaralsoworks.Packlayerafterlayertightlyintothecrockorjar.Sprinklecarawayseedsand

sea vegetables as you go along. With a potato masher or hands, pound thecabbagetohelpbreakitdownandreleasethejuices.Makesurethejuicecoversthe cabbage completely as this prevents spoilage. This can be accomplishedfasterbyusingaChampionJuicer(withtheblankblade)insteadofshreddingbyhand.If using a crock, fill to 80 percent,making sure the liquid brine covers the

cabbage.Covercabbageevenlywithafewofthereservedoutercabbageleavesandaddaplatewithaweightontop.(AcleanrockoraMasonjarfullofwaterworkswellasaweight.)Drapeacleanteatoweloverthecrock.Placesauerkraut inawarm,darkplacefor five tosevendays.Afterallotted

time, open crock. Toss out the outer cabbage leaves. The top layer may bediscolored and may need to be scraped off. If you like the taste, transfersauerkrautintocleanglassjarsforstorageandrefrigerate.Sauerkrautshouldlastonemonthinthefridge.Ifusingtheglassjarmethod,packinasmuchcabbageaspossible.Whenitis

full, press down and add more. Make sure that the cabbage is submerged inliquid.Closelidtightly.Forthejarmethod,justunscrewthejar,testfermentation,andplaceinfridge.Makesapproximatelytencups.Variations are endless. You may also add combinations of carrots, beets,

turnips, rutabaga, cauliflower, zucchini, radish, artichokes, onion, garlic, dill,thyme,basil,orjuniperberries.

NutandseedcheesesFermentednutandseedcheesesarethebestmethodofeatingnutsandseedsasthey are predigested proteins. They are one step beyond sprouting fordigestibility.Nut and seed cheeses are a valuable food, abundant in enzymes,lacticacid,Bvitamins,andaminoacids.Theyhaveanaturalacidophilus,whichhelpswith the friendly flora in the intestines. Fermented nuts and seeds offermorenutritionforlessworkbythedigestivesystem.

SEEDCHEESE(WITHREJUVELAC)•1cuphulledsunflowerorpumpkinseedsoralmonds(soakedeighthours,sproutedeighthours)•1cupRejuvelac

Inablender,addRejuvelacandseeds,blendingintoasmoothconsistency.PourthemixtureintoacleanMasonjar,andcoverwithnutmilkbagorcheesecloth,securingitwitharubberband.Donotoverfillastheseedswillexpandastheyferment.Placejarinawarmarea(ontopofafridgeornearawarmstove)andleaveundisturbed for six to twelvehours.Donot leavecheese for longer thantwelvehoursasitmaybecomerancid.With a large spoon, remove the seed cheese from the jarwithoutmixing it

withthewhey(liquid)fromthebottomofthejar.Oryoumaypouroffthewheybyinsertingaspoondownonesideofthejartoformatunneltopourtheliquidout.Thetoplayerofthecheesemaybedarker.Thisisfine.Mostofthecheesewillrisetothetopofthejarandmayhaveairbubblesduetofermentation.Theliquidwheywillseparatetothebottomofthejar.Removecheese(solids)andstore inanairtightcontainer in thefridge.Seed

cheeseisdeliciousmixedwithfreshherbssuchascilantro,dill,andbasil.Itwillkeepfivedaysintherefrigerator.Makesaboutonecup.

SEEDCHEESE(WITHOUTREJUVELAC)• 1 cuphulled sunfloweror pumpkin seeds (soaked eight hours, sproutedeighthours)•1cuppurifiedwater• tspveganprobioticpowder

InsteadofRejuvelac,youcanuseaveganprobioticpowderfromthehealthfoodstore.PreparationprocedureisthesameaswiththeRejuvelac.Makesaboutonecup.

SEEDYOGURT

• 1 cuphulled sunfloweror pumpkin seeds (soaked eight hours, sproutedeighthours)•2cupsRejuvelac(or2cupswaterand tspprobioticpowder)

Forseedyogurt,usetwiceasmuchRejuvelacasseeds.Preparationprocedureisthesameasseedcheese,butinsteadofremovingthecheeseattheend,stirthemixturetogetherwithaspoontofinishmakingyogurt.Makesabouttwocups.

HealthyoilsandfatsMost commercial oils have gone through extensive processing. They are notcold-pressedbutheatextracted, refinedfromtheiroriginalstate,anddevoidofnutrientsandfiber.Additionally,mostcommercialoilshavealreadygonerancid,whichisextremelyharmfultothebody.Extractedoilscontainhigh levelsof fat,whichcanbeextremelydifficult to

digest and lead to heart disease. Excess fat in the blood can also result in anincreaseddemand for insulin, draining thepancreas, and eventually leading topancreatic fatigue as well as high levels of blood sugar. This makes ussusceptibletohyper-andhypoglycemia,hyperinsulinism,diabetes,candida,andotherlipid(fat)metabolicdisorders.Afewtablespoonsofoilcanquicklyturnahealthysaladintoahigh-fatmeal,

especially when combined with nuts, seeds, olives, and avocados. Twotablespoonsofoliveoilcontains240caloriesfromfat—100percentfat.Insteadofeatingexcessiveextractedoils,trytoeatthewholefoodsourcesuchasfresholives, avocados, coconut meat, and soaked nuts and seeds. These completefoods contain important sources of fat in a form that is combined with otheressentialnutrientsdesignedbynaturetoaccompanyfat.Bearinmindthatthesefoods are also high in fat and need to be consumed in moderation. A goodguidelinetouseistoconsumenomorethan10percentofcaloriesinfat.Despite theconcernabout fat inourdiet, thebodydoes require healthy fats

andoilstofunction.Theaveragedailyamountofoilshouldbenomorethantwotablespoonsper day.When eatingoils,make sure that they arenot rancid andthattheyarehighquality,cold-pressed,andorganic.Alwaysbuyyouroilsfrom

reputablecompaniesindarkglassbottlessothattheywon’tbeexposedtolight,whichcanquickenrancidity.

ThelivingfoodslifestyleHowmuchwaterwedrink,sleepweget,andstressweexperiencecanaffectourhealthasmuchaswhatfoodsweeat,ascanfactors inourhomeenvironment.Traveling,socializing,andtheeatinghabitsoffamilymembersmayalsoaffecthowsuccessfulweareatstickingtothedetoxprogram.

WaterHumans can survive a fewweeks without food, but only a few days withoutwater. Nothing destroys life quicker than lack ofwater!Water is required foreverycelltofunctionproperly.Ittransportsnutrientsandhormonesthroughoutthe body’s tissues and system, flushes outwastes, regulates body temperature,andsupportschemicalprocessesinthebody.Watermoisturizestheskinfromtheinside out and is essential in maintaining elasticity. It is the single mostimportantelementforcellularintegrity.Thehumanbodyiscomprisedofapproximately75percentwater,thebrain80

percent water. Each day we lose approximately three quarts of water (twelvecups) through urine, sweat, and breathing. This water loss must be replacedevery day.When your body is not adequately hydrated, it affects your overallhealth. One of the first symptoms is a headache. Often people will take anaspirinwhen they actually need to drink a couple of glasses ofwater instead.Otherdehydrationsymptomsincludestiffness,brainfog,lowenergy,backpain,chronicfatigue,anddepression.Many of us are chronically dehydrated without even realizing it. In fact,

people oftenmistake thirst for hunger and then eatwhen their bodies actuallyneed fluid. Remember to drink filtered, reverse osmosis, or distilled (not tap)water frequently throughout the day. Don’t wait until you’re thirsty to drinkwater—thirstindicatesyouhavealreadybecomedehydrated!Drinkingwater during the detoxprogram is extremely important as it helps

diluteandeliminatetoxinaccumulation.Italsohelpsclearexcessivefatfromthebloodstreamandcanrelieveconstipation.Youmustmakeaconsistenteffort to

drinkadequateamountsofwater.Themorewateryoudrink,thelessroomyourbodywillhavetobe“hungry.”Staying properly hydrated will enhance digestion, nutrient absorption, skin

hydration,detoxification,andvirtuallyeveryaspectofyourhealth.Pleasenotethatcoffee,softdrinks,andjuicedonotcountaswater.

Bottledwater is not necessarily cleaner or safer than tapwater.Plastics can also leach chemicals into the water that can beharmfultoyourhealth.

Afeweasytipsfordrinkingmorewater:•Uponwakingandbeforeconsuminganythingelse,drinkat least two tothreelargeglassesofwater.Thiswillrehydrateyourbodyaftersleepingaswellasassistthecleansingprocess.•Scheduleyourwaterintakebymakingaconsciousefforttodrinkaglassofwater every hour or so during the day.You could even use a timer toremindyou.•Keepawaterlog.Trackingyourdailywaterintake(onetickmarkingeachglass) in a notebook increases awareness and encourages you to stay ontrack.•Get into thehabitofcarryinga largewaterbottleeverywhereyougo todrinkfrombetweenmeals.Glasscontainers(oldpicklejars,Perrierbottles,orMasonjars),stainlesssteelcanteens,andSiggbottlesaresaferthanusingplasticproducts.•KeepalargeMasonjarnexttoyouwhenyouareatworkandsipfromitregularlyforproperhydration.Whenit’sempty,fillitupagain!•Addfresh(neverbottled!) lemonjuicetoyourwater.Thisgiveswateranice taste and makes it easier to drink more. Fresh lemon juice helpsalkalize the body and is an excellent liver cleanser. Lemon juice alsosuppliesvitaminCtothebody.•Tryaddingsomefreshmintleavestoalargepitcherofwater,andletsitovernightforarefreshingdrink.• Invest in awater purification system.Youwill savemoney in the longterm.

Todetermine theamountofwater required,calculatehalfyourbodyweight

(inpounds)anddrinkthatnumberinounces.

Belowaresomeexamples:•Weightis100lbs—drink50ozwater(four12-ozglasses)•Weightis150lbs—drink75ozwater(six12-ozglasses)•Weightis200lbs—drink100ozwater(eight12-ozglasses)•Weightis250lbs—drink125ozwater(10.512-ozglasses)

SleepGetting a good night’s sleep is as important as following a healthy diet andlifestyle.Itnotonlyrechargesourenergylevelsbutinfluencesouroverallhealthandgeneralwell-being.Studies show that sleep and rest play a critical role inimmune function, metabolism, hormone cycles, memory, learning, and othervitalfunctions.Sleepisessentialtovibranthealth.Itprovidesanopportunityforthebodyto

repair and rejuvenate itself at a cellular level. Sleep allows the body toconcentrate on repairing and building bone, muscle, and tissue without beinginterrupted by the many tasks performed while awake. Mental well-being isanother important health benefitwe get from proper rest and sleep.Whenwedon’tgetadequaterest,wearelessabletocopewithandadjusttostress.Research shows that depriving one’s body of sleep decreases the quality of

one’s life as well as one’s longevity. Chronic lack of sleep can weaken ourimmune system and make us more susceptible to illness and disease. It candisrupt our health in many ways, including hormonal and metabolismimbalances,acceleratedaging,highbloodpressure,obesity,increasedonsetandseverityoftype2diabetes,memoryloss,andmore.During the detox, make sure to nourish your body with plenty of healing

sleep,anddon’tunderestimate thepositiveeffect that sleephas inmaintainingand restoring health. The average adult needs seven to eight hours of sleep,especially between the hours of 10 p.m. and 2 a.m.when the immune systemmost actively rejuvenates itself. A good night’s sleep can lift your mood,improve your physical and mental state, and refresh your looks. If youexperiencefatigueduringtheday,takeanap,andletyourbodyworkitsmiracle.

ExerciseDiet isveryimportant,butagooddietwithoutexercisewillnotresult ingoodhealth.Exerciseiscrucialforbuildingandmaintaininghealth.Itstrengthensthebody,tonesthedigestivesystem,helpsthebowelsmove,andplaysanimportantrole in preservingbone strength. It is also excellent for the circulatory systemandhelpsreleasetoxinsthroughsweat.Exercisecanmakeyoufeeloptimistic,strong,flexible,andincontrolofyour

ownlife.Itisagreatstressrelieverandhelpsreducethechancesofdevelopingmany chronic diseases. Exercise also promotes the loss of excess pounds andhelpsfurtherdetoxification.Itspeedsupthemetabolismsoyouburnfatratherthanmuscle.Exercise doesn’t have to be boring—it should be fun!Whether it is a daily

walk, a cycle, swim, hike in nature, jog, rebounding, or yoga class, makeexerciseahealthydailyhabitthatyoudo(andenjoy)automatically.Aimforatleastthirtyminutesofexerciseeveryday.Thecommitmentoftimeandenergywillpayoffinamuchbetterqualityoflife!Ifyouareoverweightorhavechronichealthconditions,seeyourhealthcare

professionalbeforestartinganewexerciseprogram.

StressWeliveinaveryfast-pacedworld,andmanyofusaredealingwithhighstresslevels every day. When stressed, the body’s instinct is to defend itself byreleasinghormonessuchasadrenaline(alsoknownasepinephrine),whichcanincreasebreathing,heart rate,andbloodpressure.Aswell,adrenalinecausesarapid release of glucose and fatty acids into the bloodstream. Senses becomekeener, stamina is increased, alertness is heightened, and sensitivity to pain isdecreased.Thistemporaryinstinctisthebody’swayofdealingwithshort-termemergenciessuchasleapingoutofthewayofaspeedingcar.Mostofus,however, liveunderconstantstressduetotheongoingpressures

of our modern life. Whether the stress results from a tragic event such asbereavementordivorce,orjustthedailyhasslesofrushhourtrafficortoomuchemail,chronicstressdisruptsthebody’sinternalbalance(homeostasis)andcancausephysicalsymptomsbecausethebodydoesnothaveachancetorestoreitsnormal equilibrium. Chronic stress is often ignored until obvious physical

symptomsappear.Itcanbedamagingtoourhealthandoftenleadstoanacidicbody,fatigue,prematureaging,anxietyattacks, impairedsleep,andsuppressedimmunity. Numerous studies have shown that stress is a major contributor tomany diseases. In fact, being chronically anxious, irritated, angry, or negativecandoubleone’schanceofdevelopingamajordisease.Stressisanunavoidablepartoflife,andit’snotsomuchthestressitselfthat

is theproblem,but theway inwhichwe react to its causes.Everyonehandlesstressdifferentlyandfindsdifferentoutletstorelieveit.Somepeopledealwithstressinanunhealthyway(reachingforacigarette,coffee,orbeer),whileotherscopeinamoreproductivemanner(goingforarun,practicingyoga,stretching).Sincestressisunavoidable,it’simportanttolearntolivewithitinahealthier

way.Learningtomanagestressisoneofthemostimportantstepsyoucantaketo

protect your health. If you don’t know how tomanage it productively, it cancausehealthproblemsormakethemworse.Ofcourse,itiscrucialtoknowjustwhatstressesusout,andtoworktowardsremoving(oratleastreducing)someoftheactualcauses.

Healthymethodsofmanagingstress:•Identifythesource(s)ofyourstress.Knowingwhatisreallybotheringyouisthefirststepinmanagingyourstress.•Maketimeforyourself.Oftenwetrytomeeteveryoneelse’sneedswhileneglectingourown.•When you start to feel overwhelmed, take amoment and give yourselfsomespace.• Breathe.When stressed, your breathing becomes shallow. Taking deep,relaxedbreathshelpsslowyourheartrate,lowersyourbloodpressure,andeasesanxiety.Breathingdeeplyalsohelpsyougetplentyofoxygen.•Stretch.Roll your head in gentle circles. Stretch toward the ceiling andbendsidetosideslowly.Rollyourshoulders.•Crankupthemusicanddance.•Practicerelaxationtechniquessuchasyoga.•Meditate.Meditationcan takemany forms.Youmaydo itby followingyourbreathorbyrepeatingamantra.Therearemanyclassesavailableforalllevelsaswellasguidedtapestouseathome.

•Shareyourfeelingsbytalkingtofriendsandfamily.•Laugh.Thisisyourbody’snaturalstressreleasemechanism.• Bounce! Rebounding is an excellent way of relieving stress (seeRebounding).• Exercise is an idealway to relieve pent-up tension. It helps you get inbettershape,whichmakesyoufeelbetter.•Dosomethingthatbringsyoujoy!

Didyouknowthatsugardecreaseswhitebloodcellcount,leadingtoaweakened immunesystem?Sugaralsocreatesacidity in thebody and promotes an overgrowth of yeast and parasites in theintestinal tract. High-sugar foods include honey and all fruits(freshanddried),sopleaseusethesefoodssparingly.

Cravingscanalsobesymptomsofdetoxificationandcanoccurastheactualfoodbeingcravediseliminatedintothebloodstream.Thisistemporary.Ifyouwishtoslowdownthesymptoms,youmaydosobyeatingheavierfoodssuchasavocados,bananas,orsoakednuts.Emotions also play a large part in food cravings aswe frequently associate

foodwithcertainemotions. In fact, it isoften thememoryassociatedwith thefoodrather thantheactualfoodthatwelongfor.For instance,wemaywantapastadinnerwithaglassofwineat thecornerbistrowhenit is thesocializing(withalovedoneinaromanticsetting!)thatisdesired.Theassociationbetweencomfort foods andour emotional state canbe challenging tobreak, and if ouremotionalissuesremainunaddressed,ourfoodcravingswillcontinue.Pay attention toyourpatterns andhabits.Whencravings arise, askyourself

whether there is some underlying emotional issue that needs tending to. It isimportant to make a distinction between emotions and food in order toeffectivelyaddressourtruelifeissues.Useyourjournalandtaketimetoreflectonwhatisreallygoingoninyourlife,andwhatyourbodytrulyhungersafter.Itmaymean that you need somenurturing.Look for the emotional link to yourfood, try to understand if anything triggered the craving (stress, financialworries, relationshipproblems), and look for positiveways to copewith thesedifficult situations. Practicing this will help you understand what food reallymeans toyou. Itmaybe a social connection, joy,or even love that you reallyneed. A helpful book to read is Feeding the Hungry Heart by Geneen Roth(Plume,1993).

Remember,cravingsare inevitable. Ifyouhaveasetbackandeatsomethingoff the program, simply start up again. Try not to be hard on yourself—learnfromyourmistakes,butdon’tdwellonthemunnecessarily.Instead,focusonthepositive changes that you’re making and move forward again, restating yourmotivationandgoals.Usethisopportunitytoseehowyoufeel,andkeepthisinmindthenexttimeyouhavecravings!Cravingscanbechallengingduringanydetoxprogramandmaytaketimeto

dissipate.However,iftheydocontinue,thenyoushouldworkwithanaturopathor other health practitioner to re-evaluate your diet and ensure no nutritionaldeficiencyexists.

Feedtherealvoidinyourlife,andmostofyourfoodcravingswillmeltaway.

FoodandfamilyItisimportanttoconsiderhowyouwillinvolveotherfamilymembersonyourdetox journey. Introducing this newway of eating to your family can presentchallengesformostpeople.Explainwhatyouwillbedoing—andwhy—beforeembarkingontheprogram.Thekeyistonotforceanythingonanyoneelse.Allyou can do is set an example and let them see the positive changes in yourappearance,health,andattitude.Keepitfunandnonthreatening.Offeryourfamilyplentyofdeliciousoptions

andhealth information.Have fruits,dips,pâtés,cucumbers,carrots,oralmondbutter on celery sticks available on the table after school when children arehungryandmorereceptivetonewtastes.Iftheyrejectthesenewfoodsatfirst,keepofferingthem.Oftentheyneedtoseethemseveraltimesbeforetheylookandtastefamiliar.Makefoodvisuallyappealing,anddon’tannouncethat thefoodis“raw,”as

thiscanput toomuchemphasisonyourmealand turnothersoff.Best towaituntilafterthey’vetastedandlovedyouramazingrawcreations!Havingyourchildrenhelpoutinthekitchen(i.e.,rollingrawtruffles,growing

sprouts,juicing,making“noodles”withthespiralslicer)isanexcellentwaytogentlyinvolvetheminyourhealthynewlifestyle.

SocializingThemostimportantguidelinewhengoingoutistoalwaysplanaheadandmakesurethatyouhavehealthyfoodonhand.Driedfruit,anapple,banana,avocado,olives,nuts,seeds,dehydratedcrackers(purchasedfromthehealthfoodstore)ordulsecaneasilybetuckedawayinyourbagtosnackonortoenhancesalads.Itisalsoimportantnottoleavehomeonanemptystomachasthiswillincreasethechancefortemptation.If you are tempted, remind yourself that the pleasure you get from eating

somethingofftheprogramisonlytemporaryandlastsjustafewminutes,whilethepleasureoftruehealthderivedfromthedetoxprogramlastsalifetime.Atrestaurants,explaintotheserverthatyouarea“rawfoodeater”andthat

you would like a large tossed salad with extras such as an avocado, dicedvegetables,andasliceoflemonforthedressing(ifyoudidn’tbringyourown).You’d be surprised just how accommodating restaurants are, especially whenyou’re polite about your special requests. Whenever I dine out at ourneighborhoodMexicanrestaurant,theownerbringsmeaveggieplatter(insteadofthechips)todipintotherawveganguacamole.(Besuretoinquireabouttheingredientsindishesbeingoffered.Ihaveoftengoneoutfordinneronlytofindoutthatthesaladiscookedorcontainsanimalproducts.AtaMexicanrestaurantinLosAngeles, Inoticed that theguacamolehadanoddsmell.When Iaskedabouttheingredients,Iwastoldthattherestaurantusedsourcreamtomaketheguacamolecreamier!Luckily,mysenseofsmellwasgood,andIcaughtitbeforedipping in.)Evenwhen invitedover to friends’homes,makesure topack rawsnackstotakealongwithyouasbackup.Itisbettertobesafethantogiveintotemptationandlaterregretit.Bringingarawsalad,pâté,ordesserttogatheringsisanotherexcellentwayofensuringthatyouwon’tgohungry.Itisalsoagreatway to introduce your friends to the lifestyle.Don’t be surprised if they startaskingyoutobringthatfabulousrawcarrotcaketothenextdinner.

RawtravelingWhethertravelingbycarorbyplane,makesuretoalwaysgoprepared.Bringinga few raw items along with you can make all the difference and completelytransformyourtravels.Afewdayspriortoyourtrip,makesuretoconsumealotofgreensmoothies,freshjuices,andwater,andremembertorestup.

If you are traveling by car, youwill havemore freedom and space to storefoodandlightkitchenitems.Alargecooler(ortwo—oneinthetrunk,oneinthefront)fullofedibles,agrater,bowl,cuttingboard,sharpknife,peeler,utensils,portableblender,assortmentofcontainers,andziplockbagsforstoringfoodarehandytohaveonhandwheneveryoudecidetopicnicalongtheway.Travelingby car also allows you to load up on fresh local produce at farmer’smarkets,fruitstands,andnaturalfoodstoresalongtheway.Flyingcanbemorechallengingwithalloftherestrictionsandlimits.Iusedto

travelwithgreen smoothiesand juicesbutnowbringpowderedVitamineral™Greensforaddingtowaterandchlorellatabletsinstead.Forcarry-on,besuretobringanemptyshakerbottle;oncepastsecurity,purchaseafewquartsofbottledwater to mix with your green powder. Personally, I prefer traveling light,hydratingmybodywithplentyofwater, andeatingmostlyhigh-water-contentfoodssuchasfruit,sprouts,orgreens,asIfindthatbeinginactiveslowsdownmydigestion.Beforepackingyour snacks,be sure tocheckwith theairline toensureyou

canbringyourownfoodpast security.Useful snacks topack inyourcarry-onbagareapplesorotherfruits(pleasenotethatsomeairportshaverestrictionsoncertain fruits), dulse, nori sheets, sunflower greens, diced avocado, sauerkraut,dried fruit,gojiberries,anddehydratedcrackers.Youcouldalsobringa smallmarinatedkale salad for the flight.Beepollen,chlorella tablets,Vitamineral™Green, and enzymes are also good to have with you to assist with digestion.Dehydrated,seasonednutsorseedscomeinhandytosnackonandareveryeasytotransport.Pleasenotethatmostairlinesofferafruitplateand,whilenotorganic,itisa

high-water-contentmeal,whichismucheasiertodigest.Makesuretocallaheadtoreserveyourspecialmeal.

EssentialtravelkitChecklocalairtravelrestrictionsbeforebringinganyfoodorfoodaccessories

totheairport!•chlorellatablets•Vitamineral™Green•chiaseeds•beepollen•enzymes

•probiotics•homemadesaladdressing*•cut-upveggies•afewapples•driedfruit(goji,figs,apricots,raisins,prunes,dates)•nutsandseeds•dehydratedcrackers•rawalmondbutter•dulse,nori,wakame•glassorplasticcontainerwithlid•portableorhand-heldblender*•nutmilkbag*•lunchboxcooler*• lavender essential oil (used topically for relaxation, improved sleepquality,andheadaches)

Ifyou’restayinginahotel,ask inadvanceforaroomwitharefrigerator. Itmightcostextra,butitwillbewellworthit.Ifnotavailable,youmightbeabletousetheiceboxcommonlyusedforchillingwine—fillitupwithice,andplaceyourproduceontop.Youmayalternatelywishtofillthetrashcanwithice,asitisusually largerandholdsmore.During longerstays, Ihaveoftensprouted inhotelroomswithmynutmilkbaghangingoveratrayinthebathroom.Whenstayingwithfriendsorfamily,makeyourdietarypreferencesknownin

advance so there won’t be any awkward surprises. Offer to make greensmoothiesandotherhealthy,deliciousmealsforeveryone.

MakingyourhometoxinfreeCleaningandpersonalbodycareproducts are among themost toxic sourceofchemicalsinyourhome.Mostpoisoningshappenslowly,overalongperiodoftime,bydailyexposure to toxins in theairand toxicchemicals thatcome intocontactwiththeskin.Manyoftheingredientsinpersonalcareproductscanbeingestedduringuse(suchassomeingredientsinmouthwashandtoothpaste),orcanbeabsorbed through the skin into thebloodstream(soaps, lotions,creams,cosmetics, shampoos, deodorants, etc.). These products can be easily replaced

with safe, effective, and affordable alternatives available atmost natural foodstores.

Remove toxic substances from your life and replace them withnontoxicalternatives.

Recommendationsforanontoxichome:•Useonlynontoxiccleaningandpersonalcareproducts.Readingredientslisted and avoid toxic substances such as fluoride and sodium laurate intoothpastesandshampoos.•Avoid scented products including all perfume, aftershave, personal careproducts,airfresheners,potpourri,etc.• Avoid all fabric softeners, dryer sheets, and scented detergents. Theseproductsareverytoxicandharmfultotheenvironment.• Avoid plastics and aluminum as much as possible when preparing orstoringfood.(It’sbesttostorefoodinglassjars.)•Drinkandbatheinfilteredwater.Fumesfromchlorinatedwatermaybeabsorbedbythelungs.Filtersthateasilyattachtoyourshowernozzlecanbepurchasedfromwatersuppliersornaturalfoodstores.•Eatorganicfood(foodgrownwithoutsyntheticpesticidesorfertilizers)asoftenaspossible.•Avoidprocessedfoods,whichcontainpreservatives,nitrates,anddyes.•NeverconsumeproductscontainingNutraSweet(aspartame).Somehealthadvocates are concerned that it can break down into formic acid andmethanol(woodalcohol)inthebody.•Minimize your exposure tomold spores and dustmites by keeping theductsinyourhomeclean.•Useanairpurifierorionizerairfiltertoremovechemicalsandtoxinsintheair.•Removeshoesbeforeenteringthehousetopreventtrackingintoxins.•Duringtheday,openyourwindowstogetfreshairandtodilutesomeofthetoxicair.Eveninthemostpollutedcities,outdoorairhasgenerallybeenfoundtobelesstoxicthanindoorair.• Purchase air-purifying plants such as English ivy, spider plants, arecapalm,peacelily,orBostonfern.

• Avoid particle board, plywood, glues, inks, foam rubber, vinyl, carpet,synthetic rugs, varnishes, and solvents containing potentially harmfulchemicals.•Avoidallpesticides,fungicides,herbicides,andfertilizers.Pesticidesareneurotoxinsandaffectthecentralnervoussystem.•Reduce exposure to electricmagnetic fields (EMFs)byminimizing cellphoneuseandbyremovingelectricaldevicesandcordsnearyourbed.Forexample, use battery-operated clocks and move radios and answeringmachinesawayfromtheheadofyourbed.

SkincareCosmeticsandbodycareproductsareoftenoverlookedassourcesoftoxins,buttheycontainasignificantamountofchemicals.Thousandsofharmfulchemicalsareused ineverydaycosmeticsandbodycareproducts,which,with long-termexposure,canbedetrimentaltoourhealth.Theskinisthelargestorganofeliminationinthebodyandhastheabilityto

absorbsubstancesitcomesincontactwith.Infact,approximately60percentofwhatweputonourskinisabsorbedintoourbodies.Whenweapplybodycareproducts (makeup, shampoo, conditioner, creams, soap, perfumes, lotions,lipstick,etc.)directlytoourbodies,wenotonlyingestthemthroughourskinbutalsothroughournose,scalp,andmouth.The beauty product industry has become amultibillion dollar business, and

women generally use up to a dozen body care products every day,which cancontain over 100 synthetic chemicals. Repeated exposure can accumulate andlead to severe skin irritation, eye damage, neurological problems, kidney andliverdamage,and,potentially,variousformsofcancer.Make sure to informyourself about thebeautyproducts thatyouuse,know

whichingredientsareproblematic,andrefrainfromusingnailpolish,perfumes,andespeciallyhairdyesas theseareallknown tobehighlycarcinogenic.Getinto the habit of reading the ingredients on your beauty products just as youwouldyourfood.Manycompanies(includingthosefoundatnaturalfoodstores)claimtobe“natural”oruse“organic”ingredients;however,theyoftenuseafewhealthy ingredients mixed in with synthetic chemicals and petroleum-basedcolors,fragrances,andpreservativessotheycancalltheirproductnatural.Ifyoudon’t know what the ingredients are, a good rule of thumb is, “If you can’t

pronounceit,youdon’tneedit!”

Chemicalsfoundinsomecosmeticsandpersonalcareproducts:• alcohol, isopropyl (SD–40): eyemakeup, bathproducts, aftershave, nailproducts•aluminum:mostantiperspirants,somelipglossandliners• benzalkonium chloride: shampoos, personal cleanliness products, skincleansers,skincare,andeyemakeuppreparations.•formaldehyde:nailpolish,showergel,liquidhandwash,andbubblebath•lead:someslipsticks• lauryl sulphate (SLS), sodium laureth sulphate (SLES): toothpaste,shampoo,bathfoam,bodyandshowergels•mercury:eyeliner,mascara,soaps,skinlighteners,eyedrops•parabenpreservativesoralkyl-p-hydroxybenzoates(methyl,propyl,butyl,andethyl):conditioners,hairstylinggels,foundations,concealers,mascara,skincreams,deodorants,sunscreen,hairdye•petroleum:makeup,skincareproducts,conditioner,bathproducts• propylene/butylenes glycol (PG): deodorants, lotions, conditioner, gel,creams,lipstick,handwipes•pthalates:hairsprays,hairstraighteners,bodylotions•talc:hygieneproducts,cosmetics

Manysoapsandcosmeticsalsocontainanimalfatsandoilsincludingtallow,which has been derived from cattle. So if you’re concerned about ingestinganimalproductsthroughyourskin,doyourresearchbeforeyourpurchase.

Ifyouwon’teatit,don’tputitonyourskin!

Rather than using store-bought creams, I like to use cold-pressed organicvirgincoconutoilasbothmymoisturizerandhaircream.Italsoworkswondersasasunlotion.Coconutoil isgoodforyouinternallyandexternally;Ialwayshaveajarofitinmykitchenandbathroom.Itsmellsgoodandtastesgreat!

Detoxifyyourkitchen

Beforestartingyournewwayofeating,gothroughyourcupboardsandremovenon-rawitems.Itisimportanttokeeptemptationsoutofsightandmindasmuchaspossible.Removeallprocessedorotherfoodsthatarenotpartoftheprogram.Ifyoulivewithothers,makeroomforaspecialdetoxshelfinthecupboardandfridge.

1.High inminerals, aminoacids, enzymes, andVitaminsA,B-complex,C,E, andK,wheatgrassjuiceishelpfulinbuildingtheimmunesystem.2.Rejuvelac is ahomemade, fermentedenzymerichdrinkmade fromorganiccabbageor sproutedgrain.Itisagreataidfordigestionandelimination,andcontainsthefriendlybacteriarequiredforahealthycolon.Itisalsoanexcellentantioxidant.SeeRejuvelacformoreinformation.3.Aseavegetable,dulseisanexcellentsourceoftraceelementsandiodine.*(iftravelingbycar,busortrain)

CHAPTERTHREEThe28-DaySimplyRawDetoxProgram

GOINGRAWISAHUGELEARNINGCURVEFORmostpeople.Thekeyistoplanahead,makingsuretohaveasteadysupplyofapples,avocados,sprouts,leafygreens,vegetables,andbananasavailableinyourkitchen.Initiallyitmighttakemore time to prepare raw dishes, butwith time, youwill learn shortcutssuchaswashingproduceafewdaysbeforeandhavingitreadyforquickgreensmoothies,juices,andsalads.

PersonalgoalsandmotivationOften, people fail to commit to something because they are afraid that theycannotcontinueitforever.Throughouttheprogram,remindyourselfthatyouarecommittingtotheprogramnotforeverbutfortwenty-eightdays.Thisway,youwon’t be as overwhelmed or discouraged, because you’re committing tochangingyourdiet,notforalifetimebutforashortperiodoftime.(Ofcourse,youmightbepleasedwiththeendresultsandchoosetocontinuewithsomeofthese new, healthier habits.) Twenty-eight days is sufficient time to make adifference,andashortenoughperiodoftimetonotoverwhelmyou,whichisthenumber-onereasonpeoplequitorbreaktheircommitment.Breakingoldhabitsanddevelopingnewones take time.Remindyourself that this is foronly fourweeksofyourlife,andtheseweekswillhavealong-termpositiveoutcomeonyourhealth.Youcouldcommittoanexerciseroutineforonemonth,right?Youcan also change your eating habits. After all, it’s only twenty-eight days.Althoughaftercompletingthisprogram,you’lllookandfeelsogoodthatyou’llwanttocontinuewithmanyoftheguidelinesinthisbook.

Find a friend to detox with for added support andencouragement.

Before you begin the program, write down three reasons why youwant tocleanse.Makeyourreasonsspecificandachievable.Changingeatinghabitscanbe difficult, and many of us often don’t have enough motivation to followthrough.Askyourselfwhyyouaredoingthisdetoxprogram.Areyoulookingtofeel more energetic or is it those extra five pounds you’re hoping to shed?Understandingyour intentionswill keepyoumotivated and strong.Be sure tousepositiveaffirmationsbeginningwith“Iwill”insteadofnegativeoneswith“Iwon’t.”Placeyour listofaffirmationsonthefridgeoratyourdeskwhereyoucanseeiteachday.Usethepowerofvisualizationandseeyourselfasyouwanttolookandfeel.Keepingajournalthroughouttheprogramishighlyrecommendedasithelps

clarify your goals. It is also an important self-exploration tool: journalingreminds you to be consistent and keeps you accountable. It helps keep youhonest, clarifing your thoughts and feelings, thereby giving you valuable self-knowledge.Itisimportanttoexpressyourthoughts,feelings,reflections,doubts,desires,fears,highs,lows,andinsightsthatmayariseduringyourjourney.Payattention to your emotional self; try to notice any changes in your mood orattitude. Negativity and pessimism often fade away and are replaced with anoptimisticandmorepositiveoutlook.Youmayalsowishtokeeparecordofthefoodyoueat,theamountandtime

ofday,andhowyoufeelbeforeandaftereating.Bydoingthis,youwill learnaboutyourconnectiontofood,yourtriggersandpatternsforeating,andincreaseyourawarenessoftheimpactoffoodonyourbody.Have fun.Embrace the process, the gradual changes, and yourself.You are

makingchangesthatwillallowyougreaterhealthandenjoymentinthefuture.

Buddysystem

Findingafriendtojoinyouonyourdetoxjourneycanhelpkeepyoumotivated, committed, and strong. Having the moral support,encouragement,andfriendshipthroughouttheprocesswillalsomakeyour experience a lotmore enjoyable.Doing a detox program alonecanbesociallyisolatingattimes,soit’sgreattohaveabuddytocheckin,sharelaughs,andcomparenoteswith,someonewithwhomyoucanspendtimeinthekitchen.Thisisdefinitelyabondingexperience!

Gettingstarted(oneweekbefore)Giveyourselfatleastoneweektopreparefortheprogram.Thegentlestwaytotransition is to slowly remove themoreprocessed foodsaweekor twobeforebeginning the complete detox.Reduce coffee,meat,white flour, and sugar byhalf,andthenafewdayslater,eliminatethemaltogether.At the same time, begin introducing fresh, raw foods into your diet.Make

wheatgrassorELive1partofyourmorningritual,andconsumefruitandgreensmoothies daily. This can also be started the week before beginning the fullprogram(orearlier),dependingonyourscheduleandneeds.

Tipsinthekitchen•Alwaysplanahead.Buybananasandavocadosinadvancetoensurethatyou’llhaveripeoneseveryday.Placeon topof fridgeor inpaperbag toripen.•Aftergroceryshopping,washvegetablesandput insealedcontainers infridge.•Washleafygreens inadvance.Thiswillcutdownyourprep timein thekitchen and motivate you to make green smoothies, juices, and salads.Whenripe(softtothetouch)placeavocadosinthefridgetokeeplonger.•Soaknutsandseedsbeforegoingtobed.Inthemorning,rinse,drain,andrefrigerate,oruseimmediately.• To save time in themorning,make a large batch of plain nutmilk thenightbefore.(Thiswillkeepthreedaysinthefridge.)Inthemorning,addfruitandsweeteneronlytotheamountyouwillconsumethatday.•Whenmakingsaladdressings,makeextratousethroughouttheweek.•Purchasepre-washedorganicgreensforquicksaladsorgreensmoothies.•Preparelargefruitsaladstohaveonhandforsnacking.•Makepestoandmarinarasauceandfreezeinsmalljars.• Prepare large batches of sunflower pâté ahead of time. Use in variousways:forwraps,sushirolls,stuffedpeppers,oronsalads.•Whenhungryandon-the-go,eataripebananaorapple.•Alwayspackahandfulofsoakednuts,seeds,ordriedfruit(wildfigs,gojiberries,raisins,dates)totakealongwithyou.• Experiment with new recipes weekly to keep interest and expand food

choices.•Makeablendedsalad(orgreensmoothie)whentimeislimited.•Getsprouting!(SeeSupersprouts.)

Fats, protein, and starch put strain on the digestive system andrequireextraenergy.

ShoppinglistThefollowingisalistoffoodoptionstostartincorporatingintoyourdiet.Youdonotneedtorushoutandbuyallof thisrightaway!Ifyouprefer tokeepitsimpleanddowithout thenuts,dehydratedcrackers,oils,salt,andsweeteners,you’ll have better cleansing results. The simpler your meals, the deeper yourcleanse.Justmakesuretoalwayshaveavarietyofleafygreensinthefridgetomakesmoothiesandsimplesalads.

Pre-cleanseweekessentials(availableforpurchaseatmanyhealthfoodstores):

• organic leafy greens, such as romaine, spinach, kale, collards, chard,parsley•mixedorganicgreens•sprouts(sunflower,buckwheat,pea,alfalfa,lentil,mung)•wheatgrassjuice(availablefreshorfrozenatvariousnaturalfoodstores)•ELive(availableinthefreezersectionofyournaturalfoodstore)orotherconcentratedgreenfoodsuchasVitamineral™Green,chlorella,spirulina,barleygrass,orSchinoussaSeaVegetables™.•lemons

Pre-cleanseweekoptionalitems(availableatmanyhealthfoodstores):

•rawgoodies(dehydratedcrackers,high-qualityrawenergybars)

ForGentleOption,weekone:•sweetpotatoesoryams•Mannabread(afrozensprouted-grainbread)•Ezekielsproutedbread(afrozensprouted-grainbread)•millet,amaranth,orquinoa•herbalteas(seeHerbalteasforsuggestions)

Rawstaples(usedinmanyrecipesthroughoutthemonth-longprogramandavailableatmanyhealthfoodstores):

• purified water: if you don’t have a filter at home, you can purchasereverse osmosis, spring, or distilled water, available in large refillablecontainers•cold-pressedextra-virginoliveoil,flaxorhempoil,orUdo’sChoiceOilBlend•coconutoil(optional)•unpasteurizedapplecidervinegar•rawagaveorstevia2(sweeteners)•dulse(aseavegetable,excellentsaltsubstitute,highintraceelements)•nori(aseavegetableusedtomakerawvegansushi)•unpasteurizedmiso(asoyproduct,goodforseasoning)•NamaShoyu(rawsoysauce)•rawolives3

•livingsauerkraut

Addthefollowingtoyourweeklygrocerylist:• dark leafy greens of any kind (kale, romaine, spinach, collard, chard,arugula)•cabbage(forRejuvelac)•freshripefruit(apples,pears,lemons,bananas,persimmon)•frozenfruit(freezeyourownbananas,strawberries,mangosforsmoothiesandiceddesserts)•celery,avocados,cucumber,garlic,carrots,zucchini,tomatoes

•driedfruits(raisins,dates,figs,gojiberries)•nuts,seeds,andbutters(inmoderateamounts)•rawalmonds(soakfornutmilks,snacking)•rawhulledsunflowerseeds(soakforpâté)•rawunhulledsunflowerseeds(forsprouting,pâté)•hempseeds(smoothies,salads,sauces)•flaxseeds,chiaseeds•rawalmondbutter•rawtahini•grainsandlegumes(forsproutingduringweekstwotofour)•ryeberries,wheatberries,orquinoa•lentils,peas,mungbeans•recommendedsupplementalfoods(optional)•full-spectrumplant-basedenzymes•rawmaca(optional)•beepollen

Thefollowingequipmentwillmakeyourprogrameasier:•cuttingboard•eight-inchchef’sknife•vegetablepeeler•blender(essentialforsmoothies,energysoup,dressings,nutmilks)•foodprocessor(forpâté,chunkiersauces)•juicer(forwheatgrassandgreens)•saladspinner•spiralslicer(topreparezucchininoodles)•sproutinglids•nutmilkbag•Masonjarforgrowingsprouts•naturalbristledryskinbrush•tonguescraper•enemabag

BreakfastTheeasiestwaytotransitiontotherawlifestyleistobeginwithrawmornings.Themorninghoursarewhenthebodyisinitsmostactivecleansingphase,soitis important to consume light, easy-to-digest foods such as fruits.Most fruits(withexceptionssuchasavocados,bananas,olives,anddriedfruits)consistof80 percent water. Eating high-water-content fruits during the morning hoursallows the cleansing process to continue as fruits require very little energy todigest. Fruits—except for the more concentrated fruits listed above—passthrough the digestive systemquickly (about thirtyminutes)without burdeningthebody’spreciousenergy.Foroptimaldigestion, fruit isbesteatenalone,onanemptystomach.Begin

byeatingjuicierfruitssuchasoranges,grapefruits,apples,pears,peaches,andberries, leaving out dried fruits as they aremore concentrated and slow downdigestion.Findtheamountthatworksforyouandbeawarethatthismightvaryfromdaytoday,especiallywhenfirsttransitioning.Toplaceevenlessburdenonthedigestivesystem,tryeatingmonofruitmeals,whichmeansconsumingonefruit at a time until satiation. This is an excellent method of accelerating thecleansingprocess.Chewingplaysanimportantroleinhealthydigestion,sobesuretocheweach

bitethoroughly,toacreamyconsistency.Bananastakelongertodigest,sosavethemforlaterinthemorningwhenyouarehungryandwantaheavierfood.People with candida or other health conditions should consume green

smoothies (without fruit) or freshly pressed green juice in themorning.Thesealkalizing drinks are easily assimilated by the body and require very littledigestiveenergy.

LunchOnce you feel comfortable with eating exclusively raw in themornings, startincludingallrawlunches,focusingonhigh-water-contentfoodssuchassprouts,freshleafygreens,andrawvegetables.Thiswillmaketwo-thirdsofyourmealsraw. There are endless ways to incorporate healthy raw lunches into yourschedule.Ifyougotoworkeveryday,makesuretocarryalargegreensmoothieor juice, a fewpieces of fruit, soaked almonds, andgoji berries in your lunchbox. It’s better to pack extra than not enough. Raw pâté, a dip, guacamole,

veggiesticks,dehydratedcrackers,andmarinatedkalesaladkeepwellandareeasilytransportedtotheoffice.If you go out for lunch with your colleagues, never leave on an empty

stomach as you will be setting yourself up for temptation. Having a greensmoothie, some nuts, a banana, avocado, or chia seedswill quickly curb yourappetite.When lunching out, be sure to bring extras such as sunflower seeds,raisins, hemp seeds, or avocado to jazz up your salad. Bring your ownhomemadesaladdressing.

DinnerDinnerisusuallythetimetositdownwithfamilytosharenotonlyameal,butwhat’s going on in our daily lives. It is an opportunity to talk about our day,enjoy a healthy meal together, and unwind. Regular family meals have beenknowntoimprovechildren’smentalandphysicalhealth.Itisanimportanttimeforparentstoprovidehealthyrolemodelingforourchildren,atimeeveryoneinthe family looks forward to. If you find preparing meals rushed or stressful,enlistahelperfromthefamilyformealpreparation,suchaswashingandspin-drying lettuce, scrubbing carrots, and blending the soup or smoothies. Youngchildren love getting involved, so teach them how to set the table or shredvegetables—andletthemfeelgoodabouthelpingout!For dinner meals, a large mixed salad, a raw veggie wrap, or zucchini

“noodles” with an uncooked marinara sauce can be delicious for all familymemberstoenjoytogether.Ifyou’restilleatingcookedfoods,asmallsidedishoflightlysteamedvegetablesorcookedmilletcanbeaddedtoyourrawmeal.Preparingbothcookedand rawmeals foryouandyour familycanbe time-

consuming.It requires patience, perseverance, and creativity, but it can be done! Time

savers can include pre-washed organic salad greens, baby carrots, and cherrytomatoes,aswellaspreblendedmarinarasauce,soups,andpâtés.Doubleyourfavoriterecipesandusethemindifferentdishes.Forexample,apâtécanbeusedasadiponenight,thenwrappedincollardleavesorstuffedinsushirollsforthefollowingnight’sdinner.

Explorenewtastes!Don’tbeafraidtoexperimentwithfood.Eatingrawisaboutbeingcreativeandadventurous. Try out new raw fruits and vegetables asmuch as possible, andwhen you have time, test new recipes to expand your repertoire of favoritedishes.Detoxifying doesn’t have to be all about sacrifices—focus on the newandtastyfoodsthatyou’reincludingratherthanthoseyouareremoving.Therearesomanymouth-wateringnewfoodstodiscover.Relax,havefunwithyourfood,andexploretheendlessvariety!

Aweekbeforestartingtheprogram:• Gradually reduce all caffeinated beverages to avoid withdrawalheadaches.•Cutbackonallmeat(includingchickenandfish).•Reducealldairyproducts.•Eliminateallsugarandwhiteflour.•Remove cooked temptations (foods not included on this program) fromyourkitchen.•Ifyoulivewithothers,keepaseparatedetoxcupboardforyourself.•Planyourmealsforafewdaysatatimebeforegoingshopping.•Purchaseenoughfreshproduceandsuppliesforthefirstfewdaysoftheprogram.•Purchaseenoughpurifieddrinkingwaterforthefirstweekoftheprogram.• Reschedule any potentially stressful or problematic events or activitiesthatmightoccurduringtheprogram.Thismightincludesocialoutingswithfriends.•Forextrasupport,encourageafriendoradultfamilymembertojoinyouinyourdetoxprogram.• If you are a smoker, reduce thenumberof cigarettes eachday andquitsmokingbeforethebeginningofthedetox.

ComingoffcoffeeCaffeine is a powerful drug that affects the body’s nervous system, brain,

metabolism, blood pressure, heart rate, and gastrointestinal system.Because itoverstimulates the adrenal glands, caffeine puts the body in a state of chronicstress.Italsoactslikeadiureticandcancausethebodytolosecalcium,whichcan lead to dehydration and bone loss over time, increasing the risk ofdeveloping osteoporosis. Since it stimulates the nervous system, excessiveconsumptionofcaffeinecanalsocreateproblemssuchasanxiety,hypertension,muscletwitching,irritability,insomnia,heartpalpitations,andsleepdisorders.Caffeine can be found in beverages such as coffee, black and green tea,

chocolate, softdrinks, energydrinks, cold remedies, andpainmedication. It iswidely used throughout the world to provide a daily boost of energy or aheightened feeling of alertness. Coffee is highly addictive and can produceadversewithdrawalsymptoms, suchasheadaches, fatigue,depression,anxiety,irritability, fatigue, and inability to concentrate,which canmake quitting verychallenging. Regular coffee drinkers often develop an increased tolerance,requiringevenmorecaffeinetofeedtheaddiction,whichbeginsafurthercycleofdependency.Whenquittingcoffee,rememberyouarewithdrawingfromadrug,soasthe

bodydetoxifiesitself,beawareofwithdrawalsymptoms.Themorecaffeineyouuse,theworsewithdrawalsymptomswillbe.Negativesideeffectsgenerallylastbetweenonetothreedays,sostickwithit,andyou’llsoonfeellikeawholenewperson!Tapering off gradually is easier for most people as an abrupt decrease can

shockthebody,causingseverewithdrawalsymptoms.

Thefollowingtipswillhelpyoueaseoffcoffee:•Diluteyourcoffeewithwaterbyhalfforafewdays.•Reducedailycupsofcoffeebyhalf.•Slowlydecreasetofulldecaf(useSwissWaterProcessdecafonly).•Substitutedecafcoffeewithhealthiergraincoffeesfoundatnaturalfoodstores.•Replacecoffeeordecafwithherbalteas.•Drinkplentyofwater.•Alkalizethebodywithchlorophyll-richfoods.• Have plenty of healthy convenient foods (apple slices, celery sticks,cucumbers)onhand,asyoumayneedtosnackmorefrequentlythroughouttheday.

•Practiceyoga.•Getplentyofexercise.•Avoidplacesyouassociatewithdrinkingcoffee.

As a former heavy espresso drinker, I found thatELivehelpedgiveme thebrain boost that caffeine provided, butwithout the jitters. It also alkalizedmybodyand lessenedcravings. Insteadof reaching foracoffee, IwoulddrinkanounceortwoofELivewheneverIneeded.Ialsofrequentedthelocaljuicebarand stood in line formywheatgrass insteadofwaiting in the regularqueueatStarbucks.Deepbreathing,sweating,running,andexercisingalsohelpedmegetoff coffee, as these activities tookme away frommymental/emotional clutterandintomyphysicalbody—andalsogotmeingreatshape!

TheweeklyscheduleThe weekly schedule is an overview of the twenty-eight-day program. Eachweekcorrespondstoadifferentpartoftheprograminwhichyoumakeagradualtransitiontoadeepercleanse.Usethisscheduletotrackyourprogress.

Progresschart*Noteveryoneisprepared—physically,emotionally,ormentally—tojumpintothedetoxprogramandcomplete themore intenseweeksSomeofyoumaybecoming froma lifetimeofpooreatinghabits and may need to transition slower, remaining at week one or two for the duration of theprogramOn theotherhand,many rawfoodistswillbe ready toventuredirectly intoweek twoorthree In other words, youmay progress as slowly or as rapidly as youwish As long as you areincorporatingtheprinciplesinthisbookandcommittotheSimplyRawDetoxProgramfor28days,you will not only achieve a great cleanse but you’ll look and feel better than you ever dreamedpossible!

Many people find it useful to keep track of their progress throughout theprogram.You can use the simple progress chart in this book, keep your owndiary or blog, or use another method for keeping track of your journey.Recordingyourchallenges,triumphs,feelings,emotions,andprogressisagreatwaytoreleaseandshareyourjourney.Italsogivesyouanopportunitytoreflectback on your experiences throughout the twenty-eight days to help keep youmotivated.

WEEK-BY-WEEKMEALPLANNER

Week1(Pre-cleanse):100percentvegan,80percentraw

This week will help you ease into the SimplyRaw Living FoodsDetox Program, both physically and emotionally. The focus is onbeing 100 percent vegan, starting each day with raw food andconsuming at least 80 percent raw foods the rest of the day.Remember thatwhat you leave out of your diet is as important aswhat you eat. This week, eliminate all refined sugar, meat, anddairy,andallcookedfoodsexceptforlightlysteamedveggies,millet,quinoa,andamaranth.Increasetheamountoffreshrawfoodstoatleast80percent.Formaximumbenefits,aimfor100percentraw,ifpossible.Addat least tenouncesofgreensmoothiesorgreenjuice(seerecipesinAppendix1)toyourdailydiet.

Steaming is the best method of cooking food. Lightly steamingminimizesthelossofvitamins,minerals,andenzymesfromyourfood.

Havingalittlecookedfoodfordinnerisrecommendedthisweek,asitallows

social leeway for evenings out with friends. Additionally, most people havecravings at night.To assistwith digestion, take plant-based digestive enzymeswithyourcookedmealsandeatonlyonetypeofsteamedvegetablewithalargesaladorgreensmoothie.

If you’re consuming cooked food, you also need to consumeenzymes!

The elimination of animal products from the body enhances detoxification;meatanddairyarenotonlyacidicbutovertaxthebodyandrequireextraenergyandenzymes todigest.Byomitting refinedsugar (cake,cookies,candy,bakedgoods),processedstarches(bread,pasta,cereal),wheat,andgluten,you’llsoonnoticehealthimprovements.

Sprouts are the most important food groups. They are a livingfoodandexcellent sourceofoxygen,alkalineminerals, enzymes,andchlorophyll.Alwaysmakethemthecenterpieceofyourmeal.

WhattoexpectEveryone’s detox process is personal and unique; the same program can havetotally different effects depending on previous diet and lifestyle. Some peoplemight feelgood right away,butmostwill feel tired,headachy, achy, andevenirritable,especially if theyareheavycoffeeorsugarconsumers.Asyourbodyadjusts to these cleansing and nourishing new foods, you may experiencediscomfort.Toxinscanbestoredinlayers,andwhenonelayerisremoved,anotherdeeper

layercanbeuncovered.Thisdeeperlayermustalsoberemoved.Thiscanresultinacontinuedcycleofon-and-offagain,roller-coasterrideofcleansing.Whenthe toxins have been removed we often feel great, and then, when the bodycleansesdeeperandremovessomeoftheolderdebris,wecanfeelworse.Thiscanbediscouragingforsomepeople,butifyoupersevereandworkthroughit,thesymptomsofdiscomfortwill taperoffandyou’ll start to reap the rewards.During theprogram, especially the firstweek, try to rest asmuch aspossible,andmakesureyoudrinkenoughfluids.

Whenundergoinguncomfortablesymptoms,remindyourselfthatthecleansingreactionistemporary,andthistoowillpass!

EAT:•greensmoothies,greenjuice•freshfruit•sprouts•salads(focusondarkleafygreenssuchaskale,collards,chard,romaine,parsley,spinach,dandelion)•EnergySoup•fermentedfoods(sauerkraut,etc.)•soakednutsandseeds(inmoderation)•nutmilk,seedcheese(inmoderation)•avocados•rawolives•rawalmondbutter,rawtahini(inmoderation)•dehydratedcrackers•rawdesserts(inmoderation)•Rejuvelac(optional)•herbalteas(optional)•LemonWater(seerecipe,LEMONWATER)•FireWater(seerecipe,FIREWATER)•smallamountsofHimalayanSalt4

•dulseorkelp•cold-pressedoliveoil,flaxorhempoil,orUdo’sChoiceOilBlend•unpasteurizedapplecidervinegar•unpasteurizedmiso•rawagave,stevia,unpasteurizedhoney•smallamountsofmillet,quinoa,oramaranth•limitedamountsofsteamedvegetables,sweetpotatoes,oryams

HAVEEVERYDAY:

•water(halfyourbodyweightinounces)tohelpremovetoxins•LemonWater,FireWater•freshgreensmoothiesand/orgreenjuice•onetotwoouncesfreshwheatgrassjuice• one to two tablespoons concentrated greens5, ELive, Vitamineral ™Greens, Schinoussa Sea Vegetables ™, spirulina, and/ or chlorella toprovidenutritionalsupportthroughouttheprogram

Duringadetox,oldemotionsareoftenbroughttothesurfaceandwemayfeelirritable,depressed,orcranky.Bepreparedtoworkwiththeseoldemotions.Identifythem,writeinyourjournal,andletthemgo.Rewardyourselfwithamassageorsauna.

ELIMINATE:•allmeatincludingchicken,turkey,fish,seafood•dairyproducts(includingcheese,milk,yogurt,butter,feta)•eggs(orfoodscontainingeggs)•refinedsugar(chocolate,candy,cookies,gum)•rawcacao6

•peanuts•friedfoods•pasta,packagedcereals• all cooked foods except for lightly steamedveggies,millet, quinoa, andamaranth•soyproducts(soymilk,tofu)•tamariandBraggsLiquidAminos•whiteflourandrice•coffeeandalltea7exceptforherbalteas•pasteurizedjuices(includingallcanned,boxed,andbottledjuices.Unlessitisfreshlypressed,donotconsume.)•alcohol8inallforms•vinegars(exceptforunpasteurizedapplecidervinegar)• bread and yeast products (Ezekiel and Manna sprouted breads are

acceptableduringthefirstweek)

Whenuncookedfoodsareincludedinameal,alwayseattherawfoodsfirst.

While Rejuvelac and Energy Soup are key components of the SimplyRawLivingFoodsDetoxProgram,theyarenotmandatory.Makesuretodrinkgreensmoothies or juices if Energy Soup isn’t possible, and if you can’t drinkRejuvelac,besuretoconsumesomelivingsauerkrautandtakeprobiotics9daily.

There is noportion control or calorie counting on theprogram.Payattentiontoyourbody’ssignalsandeatuntilsatisfiedwithoutovereating.Ifyou’readjustingfromaheavycooked-fooddietorarephysicallyactive,youmayneedtoeatmoreasyoutransition.

Sampleday:(SeerecipesinAppendix1forotheroptions.)There is no fixed daily menu for the program, as each individual requires

differentquantitiesoffooddependingonmetabolictype,age,activitylevel,andmany other factors. We encourage you to listen to your body, eating whenphysicallyhungryandstoppingwhensatisfied.Observeyourbodyforsignsthatyouarecomfortablyfull—notstuffed.Stopeatingwhenyou’rehalfwaythroughyourmealandaskyourselfwhatyourcurrentfullnesslevelis.Payattentiontoyourbody.Donotovereat!

Always bring your own! Don’t risk setting yourself up fortemptation when you leave home. Make sure to have food tonibble on, no matter where you go—running a quick errand,visitingfriends,watchingamovie,orgoingoutfordinner.(Easy-access foods include apples, dried fruit, almonds, dulse, beepollen,oraquicksmoothie.)

Uponrising:

1–2ozwheatgrassjuiceor1–2tbspELiveorconcentratedgreensandLemonWater(roomtemperatureorwarm)orFireWater(seerecipessection)orherbalteaBreakfast:Freshripefruitand/orfruitsmoothieorgreensmoothieorgreenjuice

Mid-morning:ripebananaorgreensmoothieorgreenjuice(cucumber,celery,sprouts,parsley)

Noon:mixedgreensaladwithsprouts,halfavocado,sauerkraut,anddulsesproutsaladwithasliceofryeMannabreadandtomatoesorgreensmoothie

Mid-afternoon:smallhandfulofsoakedalmondsorgojiberriesorgreenjuiceand/or1–2ozwheatgrass

Dinner:EnergySoupandseedcheeseandveggiesticksorlargesaladwithItalianpâtéGentleOption:largesproutsaladwitheithermilletorsteamedvegetablewith1tbspcold-pressedoil

Eveningsnack:slicedapplewithdulseornutmilkshakeorherbaltea

*Millet,quinoaandamaranthareallgluten-freegrains.*MannabreadandEzekialbreadarenotrawbutsproutedandeasiertodigest.* Nuts and seeds become more digestible and increase in nutritional value when germinated bysoaking inpurifiedwaterovernight.Afterdraining, theycanbestored in therefrigerator forup tofive days. Soaked nuts and seeds are handy to have available for making milks, pâtés, or just

snackingon—inmoderation,ofcourse.

If you feel that the program is too intense and you need to eatsomethingmoresubstantial,onecupoflightlysteamedvegetables(cauliflower, broccoli, yams, or sweet potatoes) is acceptable.However,forbestresults,followtheweeklysuggestions.

Week2:100percentrawveganThisweekcontinuesthetransitiontowardlivingfoods,whileintroducingyoutoa broad range of raw vegan options. Any raw vegan foods can be eaten thisweek(includingdehydratedcrackers,pâtés,soakednutsandseeds,nutandseedcheeses, almondbutter, and somedesserts) but as side dishes.Donot overeatthese concentrated foods as they are hard to digest and slow down thedetoxification process. Sprouts and leafy greens are a large component of theprogram.Drinkatleastonequartofgreensmoothiesorgreenjuiceeveryday,andhavealargesproutsaladorEnergySoupwithlunchanddinner.Continueeating ripe fruit in the morning (unless you have candida), and enjoy theabundance of raw plant foods. Incorporate enemas daily and colonics onceduringthisperiod(seeEpsomsaltbaths).If you haven’t already, take a moment to write down your reasons for

cleansingandwhatyouwantforyourself.Beveryspecific.Outliningyourgoalsfromthebeginningwillkeepyoumotivatedandstrong.Raw and living foods are cleansing, rejuvenating, and energizing. They are

loadedwiththevitalnutrientsnecessaryforproducinghealthycellsandincludethe fiber necessary for regular bowel movements. They are also excellent inbringingmoreofanacid-alkalinebalancetothebodywhilenourishingitwithanabundanceofenzymes,oxygen,vitamins,minerals,andantioxidants.

Eatingrawmeansnocooking.Allfruitsandvegetablesareeatenraw, while nuts, seeds, and grains are soaked or sprouted foroptimaldigestion.

Eat:

•greensmoothies•alargeservingofsproutswitheverymeal(orasyourmeal)•EnergySouporotherblendedsoups•freshgreenjuices(sprouts,celery,cucumber,kale)•fruitsmoothies•Rejuvelac(optional)•nutandseedcheeses•nutmilks(insmallamountsastheseareconcentratedfoodsandwillslowdownthecleansingprocess)• freshfruitsandfreshvegetables,suchasdark leafygreenssuchaskale,spinach,collards,chard,dandelion,arugula,parsley,cilantro•soakednutsandseeds(inmoderation)•sauerkraut•sproutedgrainsandlegumessuchasbuckwheat,quinoa,andlentils.•dulse(forseasoning)•NamaShoyu(inmoderation)•smallamountsofHimalayansalt•unpasteurizedmiso(smallamounts)•herbalteas(optional)•steamedveggies(forGentleOption)

Eatanythingyouwant—aslongasit’srawandvegan.Thefocus,however,isalwaysonsproutsandleafygreens.Ifyouwish,herbalteasareallowed.

CONTINUEDAILY:•Drinkpurifiedwater(halfyourbodyweightinounces).•Drinkonequartofgreensmoothies.•Havetwotablespoonsconcentratedgreens.•Drinkonetotwoounceswheatgrassjuice.

ELIMINATE(INADDITIONTOLASTWEEK’S

SUGGESTIONS):•allcookedfoodincludinggrains•MannaandEzekialbreads

Fruits are excellent for cleansing, while greens help build andrestorethebody’snutrientneeds.

Sampleday:(SeerecipesinAppendix1formoreoptions.)Remembertoalwayshonoryourhungerandeatonlywhenphysicallyhungry.

Any foods (healthyornot) eatenbeyond thebody’sneedare aburden. Ifyouhaveanydoubtswhetheryouarereallyhungryornot,youprobablyaren’t!Truehungerisunmistakable.(Trydrinkingalargeglassofwaterinstead.)

Uponrising:1–2ozwheatgrassjuiceor2 or more tbsp ELive (followed with water) or concentratedgreensandLemonWaterorFireWaterorherbalteaBreakfast:fruitsmoothieand/orfreshfruitorgreensmoothieorgreenjuice

Drinkwaterand/orRejuvelacbetweenmeals.

Mid-morning:1appleand/or6–8soakedalmondsLunch:greensmoothieorgreenjuiceormixedgreensaladandguacamoleorCollard Roll-ups filled with Sunflower Pâté and sprouts (seerecipesinAppendix1)

Payattentiontohowyourbodyfeels.

Mid-afternoon:1-2ozwheatgrassjuiceor2tbspconcentratedgreensandgreenjuiceornutmilkshakeDinner:EnergySoupandnutorseedcheeseorQuickandEasySpinach-AppleSoupwithdehydratedcrackersorMarinatedKaleSaladwithSunflowerPâtéandveggiesticksorZucchiniNoodleswithPestoSauce(seerecipesinAppendix1)GentleOption:Largesaladwithasidedishof lightlysteamedvegetablesand1tbspcold-pressedoilEveningsnack:FrozenVanillaBliss(seerecipeinAppendix1)or1applewithdulseorherbaltea

As soon as you eat cooked foods, the detoxification process isreduced.Stickwiththeprogram.Yourbodywillthankyouforit!Visualizeallthepositiveeffectsyouwishtoexperiencefromyourdetox.

As you cleanse your body, you may notice changes with your taste buds.Initially,greensmoothiesorEnergySoupmaynotbeaspalatableas theywillbecome during the detox program. Your taste buds have become desensitizedfrom eating processed foods and excess salt, sugar, oil, and spices. Within aweek or so after you begin cleansing your body of toxins, your taste budsreadapt,andyoucanbegintoenjoyconsumingthesefoods.

Whencravingsarise:

•Remindyourselfthatcravingsareusuallyshort-termandwillpass.•Thinkoftheconsequencesofgivingintoyourcravings.•Ifyou’retired,takeanap.•Readagoodbook.•Drinkwater.•Bekindtoyourself.•Takeawarmbathwithessentialoils.•Rebound,jump,skip!•DrinkashooterofELive.•Drinkagreensmoothieorjuice.•Eatsomethingraw.•Nurturewhat’sreallymissinginyourlife.•Visitwithafriend.•Reconnectwithyourlovedone.•Takeawalkorhike.•Getahug!•Breathedeeply.

FilloutyourProgressChart.

Week3:100percentlivingfoods

“Energy Soup is themost important nourishment in the LivingFoodsLifestyle.”—AnnWigmore

Thisweek, focus on fresh, easy-to-digest, 100 percent living nutrition such assprouts,darkleafygreens,andotherchlorophyll-richfoods.Drinkonequartofgreen smoothies or juice each day, and if you haven’t already, consumeRejuvelac and Energy Soup regularly. Be sure to eat plenty of sprouts(sunflower,buckwheat,pea,alfalfa,clover,andbroccoli),anddrinktwotothreeouncesoffreshwheatgrassjuiceandELivedaily.Bothrawandlivingfoodscontainenzymes;however,theenzymeandoxygen

content in livings foods ismuchhigher.These foodsaremadeeasier todigestthrough soaking, sprouting, and fermenting.Sproutsprovideup to thirty times

morenutritionthanthebestorganicvegetablesandfruits!Livingfoodsarepackedwiththeenzymes,chlorophyll,andoxygenneededto

fuel our cells. They allow the body to focus its resources on cleansing andrebuilding the immune system. These foods include nutritious, power-packedsprouts, fermented foods, nut and seed cheeses,Rejuvelac,EnergySoup, FlaxCream, soaked nuts and seeds, andwheatgrass juice. They are easily digestedandleaveyouenergized,ratherthantired,aftermeals.

Raw antioxidants help slow free-radical damage to cells andtissues.

CONTINUETOEATDAILY:•water(halfyourbodyweightinounces)•greensmoothiesandgreenjuices•EnergySoup•twotothreeouncesofwheatgrassjuice• two or more tablespoons concentrated greens (ELive, Vitamineral ™Green,SchinoussaSeaVegetables™,chlorella,blue-greenalgae)

INCORPORATE:•enemasdailyandcolonicsonceduringthisperiod(seeColonicirrigation).

ELIMINATE(INADDITIONTOLASTWEEK’SSUGGESTIONS):

•almondbutter,tahini•sproutedgrains(exceptforRejuvelac)•corn•allextractedsweeteners(honey,maplesyrup,agave)•allsalt(substitutedulseorkelpforseasoning)•NamaShoyusauce•allvinegar(substitutelemonjuice)•olives

REDUCEBY50PERCENT(FORBESTDETOXRESULTS,ELIMINATECOMPLETELY):

•oils(seerecipesforoil-freesaladdressings)• concentrated foods such as soaked nuts, seeds, desserts, crackers, driedfruits, bars (seed cheeses, FlaxCream, andChiaCreamare acceptable inmoderation)•nutandseedmilks

Youarewhatyoueat—orrather,assimilate.Thisoldsayinghasalotofvalidity:Dietarychoicesarethecornerstonetogoodhealthandcanproduce incredibleresults tobalanceoverallwell-being.Toensurethatyouareassimilatingyourmeals,alwaysbesuretochew,chew,chew(yes,evenblendedfoods).

Sampleday:(SeerecipesinAppendix1formoreoptions)

Uponrising:wheatgrassjuice,ELiveorotherconcentratedgreensandLemonWaterorFireWaterorherbalteaBreakfast:freshfruitorgreensmoothieorgreenjuiceMid-morning:ripepapayaorGreenBananaPudding(seerecipeinAppendix1)Lunch:EnergySoupwith2tbspseedcheeseorSproutSaladwithseedcheese,sauerkraut,andnoriMid-afternoon:1–2tbspwheatgrassorconcentratedgreensandgreensmoothieorgreenjuiceDinner:

EnergySouporWigmore’sHealthSaladwithSauerkrautandRedPeppersstuffedwithsproutsandGuacamole(seerecipesinAppendix1)Gentle Option: large sprout salad with lightly steamed (mono)veggiesEveningsnack:BananaMango Spinach Pudding or CarobMilk (see recipes inAppendix1)or1applewithdulse

Reflectonyourpersonalgoalsandmotivation.

Ifyourcleansingreactionsaresevere,youmaybedetoxifyingtoorapidly.Cutbackontheprogramandtrythesesuggestions:.

•Drinkextrapurewater,freshjuices,herbalteasand/orsmoothiestohelpflushouttoxins.•Takeplentyofdeepbreaths.•Haveanenemaorcolonic(seeEpsomsaltbaths).•Takeabriskwalkinthefreshair.•Practiceyoga.•Domildexercises,suchasrebounding.•Splurgeonamassage.•Getlightsunexposure.•Takeabriefnaporrestbreak.•Dryskinbrush.•Soakinthetub.•Takeaninfraredsaunatosweatoutmoretoxins.• Use peppermint essential oil for headaches, stomach aches, or othersymptomsthatmayarise.• Use positive affirmations. Tell yourself that your body is eliminatingharmfultoxinsandyouarebecomingcleanerandhealthierwitheveryday.•Writeinyourjournal.

Week4(Days1,2):100percentlivingfoods—nooilsorconcentratedfoodsThisweekisessentiallythesameasthesecondweek,butyouwillbeeliminatingallnutsandseeds(exceptforFlaxorChiaCream),oils,anddehydratedfoods.Consume green smoothies and juices, and one blended soup daily, preferablyEnergySoup.Focusonchlorophyll-andoxygen-rich foodssuchassproutsanddarkleafygreens.DrinkwheatgrassjuiceandRejuvelac.Togetyouressentialfattyacids,makesuretoincludetwotofourtablespoonsofFlaxorChiaCreamingreensmoothiesandEnergySoup.

EAT(INORDEROFIMPORTANCETOTHEDETOX):

•EnergySoup•sprouts•wheatgrassjuice,ELive,concentratedgreens•greensmoothies,greenjuices•salads•blendedsoups•avocado(nomorethanhalfperday)•ripefruit•fruitsmoothies•dulseorkelp•Rejuvelac(recommended)•LemonWater,herbalteas•lightlysteamedveggiesforGentleOption

Mineral-rich, nutrient-dense foods are nature’s true fountain ofyouth.

CONTINUEDAILY:

•Drinkplentyofpurifiedwater(halfyourbodyweightinounces).•EatEnergySoup.•Drinkgreensmoothiesandgreenjuices.•Twotablespoonsormoreconcentratedgreens.•Drinktwotothreeouncesofwheatgrassjuice.•Takeenemas.

ELIMINATE:•alloils•nutmilks•dehydratedfoods•allenergybars•driedfruits•nutsandseeds

INCORPORATE:•onecolonic

Substituteavocadoforoilinsaladdressings,butdon’toverdoit!

Sampleday:Uponrising:1–2ozwheatgrassjuiceor2ormoretbspELiveorotherconcentratedgreenandLemonWaterorFireWaterorherbalteaBreakfast:fruitorfruitsmoothieorgreensmoothieorgreenjuiceMid-morning:BerrySmoothieorMangocadoPudding(seerecipesinAppendix

1)Lunch:greensmoothieorKaleSalad(nooil)withsproutsorCreamyKaleSoup(seerecipesinAppendix1)Mid-afternoon:1–2ozwheatgrassor2ormoretbspconcentratedgreensandslicedapplesorpearsDinner:a.EnergySoupwithFlaxCreamoravocadoandIt’saWraporb.SproutSaladwithNoriRolls(seerecipesinAppendix1)GentleOption:Anyoftheabovewith1cupoflightlysteamedmono-veggiesEveningsnack:Pineapple-BananaDrinkorPapayaPudding(seerecipesinAppendix1)orherbalteas

StaypositiveItisimportanttoremainaspositiveasyoucanthroughouttheprogram.Thisisan exciting adventure. Believe in your detox journey and stick with itconfidently.Remember,themindrunsthebody.Ifyoucan’tdotheprogram100percent,

dothebestyoucan.Trynottogetdownonyourself—emotionaltoxinscanbemuchworsethanafewbitesofsomethingnot-so-healthy!Themost important thingis toconsumealargeamountof live,chlorophyll-

richfoods.Focusoncreatinghealth,andbepatientwiththeprocess.Believeinyourself.Acknowledgethepositivechangesandtheprogressyou’remakingtoimproveyourhealthandqualityoflife.Begentleandlovingwithyourself.

Week4(Days3,4,5):Threedaysofblending

For the following three days, focus on easy-to-digest nourishmentsuchasEnergySoup,greendrinks,greensmoothies,blendedsoups,andsimplepuddings.Forbestresults,eatEnergySoupatleastonceaday.

Raw, dark leafy greens are extremely nutritious but can be difficult to digestbecauseoftheirtoughoutercellwall.Thesecells(cellulose)needtoberupturedinordertoassimilatethevitalnutrientswithinthetoughouterstructures.Thisismadepossiblebychewingtoacreamyconsistencyorbyblending.Blendingisanexcellentwaytoobtainnutrientsinaneasy-to-digestform.It

canmakeadramaticimprovementtoourhealth.Withoutstressingthedigestivesystem,wesaveenergy,thusallowingthebodytoeliminatewasteandfocusonself-healing. During this period, it is especially important to help with theeliminationprocessthroughdryskinbrushing,enemas,colonics,and/orsaunas.(See more on complementary detox therapies.) For best results, eat blendedfoodsinsmallamountsthroughouttheday.Yourstomachdoesnothaveteeth,soremembertochewyourfoodthoroughly!Thisincludeschewingallliquidsandblendedfoods.

Drinkingfreshjuicesandgreensmoothiesareaneasywaytogetmorevitaminsandmineralsintoyourbody.

EnergySoupisnotonlynourishinganddetoxifying,butthefibercontentalsohelps toclean the intestinesanddigestive system.ThemoreEnergySoupyoueat,thebetteryouwillcleanse.TwotofourtablespoonsofFlaxorChiaCreamcanbeaddedtogreensmoothiesorasatoppingtoyourbowlofEnergySoup,provided that you don’t use avocados. Seed cheese can also be eaten inmoderation—butconsumeonlyonefatpermeal.Ifyou’vebeenfollowingtheGentleOptionwithlightlysteamedveggies,try

goingalltheway,eatingonlyblendedfoodsforthenextthreedays.

EAT:

• wheatgrass juice, ELive, Vitamineral ™ Greens, Schinoussa SeaVegetablesTM,orotherconcentratedgreens•EnergySoupatleastonceperday•greensmoothies,greenjuice•fruitsmoothies,blendedfruit,inmoderation•blendedsoupswithoutoil•seedcheeses(smallamountwithsoups)•FlaxCream(smallamountwithEnergySouporsmoothies)•chiaseeds,soaked(smallamount,blendedinsmoothiesorsoups)•Rejuvelac•dulse,kelp(asseasoning),blendedinEnergySoup•LemonWater,FireWater•herbalteas(optional)

EnergySoupforenergy!

ELIMINATE:•allsolidfood•salt•sweeteners•driedfruits

Juiceyourfoodandchewyourjuice!

CONTINUEDAILY:• plenty of purified water throughout the day (half your body weight inounces)•wheatgrassjuiceorELive(orotherconcentratedgreens)•EnergySoup•onequartofgreensmoothieorjuice•dryskinbrushing•tonguescraping

•lightexercise•enemas

Sampleday:(SeerecipesinAppendix1formoreoptions.)

Uponrising:wheatgrassjuice,ELive,orotherconcentratedgreensandLemonWaterorFireWaterorherbalteaBreakfast:fruitsmoothieorgreensmoothieorgreenjuiceMid-morning:greenjuiceorBananaMilk(seerecipeinAppendix1)Lunch:greensmoothiewithFlaxCreamorEnergySoupwithFlaxCreamorSpinachSoupandSeedCheese(seerecipesinAppendix1)Mid-afternoon:wheatgrassjuiceorconcentratedgreensand/orgreenjuiceDinner:EnergySoupwithFlaxCreamorCoolCucumberSoupwithseedcheeseEveningsnack:LivingPapayaPuddingorBananaMilkorherbaltea

Copingwithhunger

Hereareafewsuggestionstohelpyoudealwithhunger(whetherphysicaloremotional):

• Sip LemonWater, Rejuvelac, FireWater, herb teas, fresh diluted greenjuice,asmoothie,orplainwater.•Focusonthefeeling.Oftenourexperienceofhungerisanemotionaloneandlinkedtofeelingsofgrief,anger,guilt,pleasure,love,etc.•Moveyourbody.Stretch.Goforawalk.Takeahike.Hit theyogamat.Rebound.•Listentosomegoodtunesanddancelikenoone’swatching!•Talktoafriend.•Playagamewithyourfamily.•Writeinyourjournal.•Readanabsorbingbook.•Hand-writealettertoafriend.•Startaphotoalbum,scrapbook,orknittingproject.•Watchamovie.•Soakinthetubwithnaturaloilsandcandles.•Treatyourselftoamassage,facial,manicure,orfar-infraredsauna.•Meditate.•Unclutterclosets,drawers,andshelves.•Cleanthefridge.•Organizeyouroffice.•Sortthroughunusedclothesandgivethemaway.•Bookacolonic.•Goforarun.•Breathe!

Week4(Days6,7):100percentlivingfoods—nooilsorconcentratedfoods

Easingbacktosolidfoodstakestimeanddiscipline.Donotoverdoit,otherwiseyou’llovertaxthebodyanddefeatthepurposeofyourdetox. Continue to eat blended foods as much as possible whileincorporating quick-transit, high-water solids such as fruit, freshsalads, sprouts, and leafy greens. Remember to always chew foodwellsothatitismoreeasilydigested.Makesuretowaitatleasttwodaysafter theendofweekfourbeforeeatingsoakednutsorotherconcentrated foods (and thenconsume inmoderation),as theyareverydifficultonthedigestivesystemandcanstressthebody.Afewtablespoons of seed cheese is fine as it has been fermented and iseasiertodigest.Donotrushthisprocess.Payattentiontohowyourbodyfeels.Ifyouexperiencebloating,gurgling,orgas,takethisasasigntoslowdownandeatsmallermeals.

Onceyouhavecompleted theprogramand reintroducedmore foods intoyourdiet,payattentiontoyourbody,andlookforchangesinenergylevels,digestion,cravings,bloating,andothersuchsymptoms.Followavarieddietbasedonthekey foods in this manual (fresh, uncooked fruits and vegetables with anemphasis on sprouts, leafy greens, Energy Soup, green smoothies, juice,fermentedfoods)tosustainyourhealthandwell-being.

Keepyourmealssimple.

EAT:•greensmoothies,greenjuices•fruitsmoothies•sprouts•EnergySoup•FlaxCream(withEnergySoup)•blendedsoups•salads•freshripefruit•avocados,inmoderation

•seedcheese,inmoderation•dulseorkelp•Rejuvelac

AVOIDFORTHENEXTTWODAYS:

•nuts,seeds,nutandseedmilks,nutandseedbutters•dehydratedfoods•sproutedgrains•salt•sweeteners•driedfruits•oils•allsweeteners(exceptforstevia)

Appreciatethenewandimprovedhealthyourbodyradiates!

Sampleday:(SeerecipesinAppendix1formoreoptions.)

Uponrising:1–2ozwheatgrassjuiceorELiveorotherconcentratedgreenandLemonWaterorFireWaterorherbalteaBreakfast:FreshmelonorotherfruitorgreensmoothieorgreenjuiceMid-morning:BerrySmoothieorMangocadoPuddingLunch:

EnergySoupandseedcheeseorKaleSaladwithsproutsAfternoonsnack:1–2ozwheatgrassand/orgreenjuiceorgreensmoothieDinner:GardenSaladwithsproutsand/orNoriRollswithavocado,cucumber,andsproutsEveningsnack:Flax-ative(seerecipeinAppendix1)orherbaltea

Reflectonyourfour-weekjourney.

ComplementarydetoxtherapiesOurbodies’systemsareintricatelydesignedtoself-cleanse;however,additionalsupportive therapies can be introduced to enhance the body’s response to thedetox. The therapies listed below not only complement the detox program byassistingwiththeeliminationoftoxins,theyalsohelpthebodytoadjusttothesechanges. Additionally, these rituals will help you feel and look your best!Complementarydetoxificationapproacheshelpsupportyourdetoxprogram.

Dryskinbrushing

“Daily dry skin brushing increases the activity of pores andeliminatesmorewastematerials (uric acid crystals, catarrh andimpurities)thananysoapandwater.”—AnnWigmoreInstitute

Theskin,sometimescalledthethirdkidneybecauseofitseliminativefunction,isthelargestorganofyourbody.Itisresponsibleforonequarterofthebody’sdetoxification,making it one of themost important eliminative organs.When

you dry skin brush, you help your lymph system cleanse itself of toxins thatcollect in the lymph glands. It helps the detoxification process by increasingcirculation, stimulating the lymphatic system, opening the pores, andinvigoratingtheskin.Dryskinbrushingremovesthetopdeadlayerofskin,encouragingnewcells

to rejuvenate. It helpsmake the skin glow.Thegentle brushingof the bristlesalso has a beneficial effect on cellulite and is one of the easiest methods toimproveyouroverallhealthandbeauty.Therearevarioustypesofbrushes,availableatmosthealthfoodstores.You

willneedabrushwithahandle(somearedetachable)sothatyoucanreachalltheinaccessiblepartsofyourback.Makesurethatyourbrushisanatural(notsynthetic)bristlebrush,soitwon’tscratchthesurfaceoftheskin.Ifyoudon’thaveadryskinbrush,aloofahmayalsobeusedaslongasitisn’t

wet.Ifusingaloofah,you’llneedasofterbrush,oraflannel,foryourface.

Benefitsofdryskinbrushing:•stimulatesthelymphaticsystem•helpseliminatetoxinsfromthebody•increasescirculation•helpsdigestion•strengthensimmunesystem•encouragescellstoregenerate•removesdeadskinlayers•helpscombatcellulite•improvesmuscletone•stimulatesthenervoussystemandbringsagreatsenseofwell-being•invigoratesandenhancesyourgeneralhealth

Dry skin brush eachpart of your bodydaily, just before showering.Donotbrushwetskinasitwon’thavethesameeffect.Alwaysbrushtowardtheheart,beginningfromthesolesofyourfeet.

Howtobrush:1.Withlongsweepingstrokes,workupwardfromthesolesofyourfeetto

thelegsandthighs.2.Movebrushacrossyourstomachandbuttocks.3. Sweep brush from the palm of your hand toward your elbow andshoulder.4.Movefromtheneckdowntowardbackand/orchest.

Tips:•Thebesttimetobrushisbeforeyourshower,afteryourmorningexercise,andbeforebreakfast(onanemptystomach).•Brushgentlywheretheskinisthinnest(useasofterbrushforyourface).•Alwaysuseanaturalfiberbrush.•Ifyournewbrushistoorough,oryouwishtocleanit,washitwithwaterandmildsoapandletitdryinthesun.•Thebrushispersonal—donotshareitwithanyoneelse.

TonguescrapingA cleanmouth is a healthymouth. Scraping the tongue removes bacteria andtoxicmetabolicsubstancesofthegutthataredepositedonthetongueovernight.This coating is a waste product that should be cleaned away every morning,otherwiseitwillbeingestedagainwheneatingbreakfast.Buildupofbacteriaonthe tongue causes bad breath (halitosis), and various types of digestive andrespiratory problems can result from continued absorption of these wasteproducts.

Howtouseatonguescraper:1.Stickoutyourtongue.2.Takethetonguescraperinhandandreachtowardthebackofthetongue.3. Scrape forward several times, rinsing the whitemucus off the scraperbetweenscrapings.4.Rinseoutyourmouthonceyouaredone.

ReboundingRebounding is a convenient and metabolically effective form of exerciseperformedinthecomfortofyourownhomeoroffice.Thefoldingrebounder(ormini-trampoline)cantravelalongwithyouduringtrips.The rebounding motion stimulates all internal organs, moves the cerebral-

spinalfluid,andisbeneficialfortheintestines.Itstrengthenstheimmunesystemandismucheasieronthejointsthanrunningonaconventionalsurface.

Healthbenefitsofregularrebounding:•increaseslungcapacity•circulatesmoreoxygentothetissues•aidslymphaticcirculationaswellasbloodflowinthecirculatorysystem•helpspreventcardiovasculardisease•helpsnormalizebloodpressure•increasesproductionofredbloodcells•strengthenstheheartandothermusclesinthebody•lowerselevatedcholesterolandtriglyceridelevels•improvesdigestionandelimination•stimulatesthemetabolism,therebyreducingthelikelihoodofobesity•burnscaloriesandhelpsshapethelegswithouttheimpactofrunning•tonesuptheglandularsystem,especiallythethyroid•encouragesbetterrelaxationandimprovedsleep•relievesfatigueandmenstrualdiscomfortforwomen•improveshealingprocesses•minimizes the number of colds, allergies, and digestive disturbances byboostingtheimmunesystem•improvesmentalperformance•helpscombatdepression•offersafunwaytoexercise

Epsomsaltbaths

Forgenerations,Epsomsaltshavebeenusedinbathstohelpreducestressandalleviateachesandpains.Itisalsoasimplewaytodrawtoxinsoutofthebody.Whenmagnesium sulphate (Epsom salt) is absorbed through the skin in a hotbath,itstimulateslymphdrainageanddrawstoxinsoutthroughthepores.Italsohelpsreduceswellingandrelaxesmuscles.OnetotwocupsofEpsomsalts(purchasedfrommosthealthfoodstoresand

pharmacies)inatubofhotwatercanhelpsoothenervesandrestoreasenseofwell-being.

LymphaticmassageLymphaticmassageordrainage isagentle, rhythmicmassageofpointson thebody where lymph nodes are located. It is used to relieve congestion in thelymphatic system. It improves circulation, reduces edema, and stimulates theimmunesystemtoeliminatetoxins.Generallyadministeredbyatrainedmassagetherapist,lymphaticmassagecanberelaxingandsoothingtothebody.

Far-infraredsaunaUnlike traditional high heat saunas, far-infrared saunas warm the body in thesamemannerasnaturalsunlightbutwithouttheharmfulultravioletrays.Thesespecialsaunashelpexpelharmfultoxinsfromthebodyutilizingceramicheatersthatallow theheat topenetrateup to three inches into the tissues.Far-infraredsaunasareapowerfulmeansofcellularcleansingas they increasemetabolismandblood circulation. In addition to their use for detoxification, they can alsorelaxmusclesandrejuvenatethebody.In her book Detoxify or Die (Prestige, 2002), Dr Sherry Rogers says an

infraredsaunaistheonlywayofremovingman-madetoxinsfromyourbody.

DeepbreathingBreathing isessential to life.Wecangoweekswithout foodanddayswithoutwater, but only minutes without breathing. Oxygen is the most vital of all

nutrients, yetmost of us deprive ourselves of oxygenby not breathing deeplyenough.Practicingdeepbreathingisaneffectivewayofoxygenatingourblood.Italsohelpsremovetoxinsandwasteproductsfromourcells.Breathingdeeplyenhancestheimmunesystemandgeneralstateofhealth.

ColonicirrigationA safe, gentle way to remove impacted mucus and waste from the colon,colonics, also known as colon hydrotherapy or colonic irrigation, promotesperistalsis of the intestines, hydrates the colon with pure water, and expelsparasites.ThepracticedatesbacktoEgyptiantimes.Colonicirrigationissimilarto enemas, but involves larger amounts of water and is administered by acertified colon therapist. By repeatedly introducing and expelling water, inconjunction with gentle abdominal massage, impacted feces and toxins aresoftened,dissolved,andremoved.Thecolonisoneof thebody’sfivemajororgansofeliminationandisoften

referred to as the body’s sewer system.When you do not eliminate properly,fecesdepositsbuildupalongthewallorinthepocketsofthecolon.Whenthebowelsbecome toxic, thebloodpicksup thesebowel toxins.Poor functionofthecolonmaythereforecontributetoheadaches,fatigue,andsluggishness.Maintainingregulareliminationiscrucialtooverallhealth.Healthexpertsand

therapists such as Bernard Jensen, Norman Walker, Ann Wigmore, RichardAnderson, and Paavo Airola were all proponents of enemas and colonicirrigationandbelievedthatconstipationistheunderlyingrootofmanydiseasesand illnesses.NormanWalker,anutritionistand researcher,calledconstipation“the number one affliction underlying nearly every ailment.”Hewas an earlyadvocate of fresh, raw vegetable juices, positive attitude, and regular coloncleansingasthewaytofeelyoungandhealthy.Hewrote,“Thereisnoailment,sickness or disease that will not respond to treatment quicker and moreeffectivelythanitwillaftertheadministrationofaseriesofcolonirrigations.”Today,laxativeshaveoftenreplacedtheuseofbothenemasandcolonics.The

largescaleoflaxativesalessuggeststhatconstipationisamajorhealthconditionforpeopleeatingastandardNorthAmericandiet.A series of colonics can enhance any cleansing regime. The number of

sessionsdesiredwilldependon the individual.However, I recommendat leastonecolonicatthebeginningoftheprogram,oneduringthemiddle,andoneat

theend.Regularcleansingofthecolonhelpsridthebodyofimpactedfecalmaterial,

mucus,parasites,yeast,intestinalstress,andunwantedbacteria.Benefitsincludeareductionoftoxins,improvedperistalsisfunctionandinnerecology,improvedabsorptionofnutrients,healthierbloodcirculation,andageneralfeelingofwell-being.

“TheMostImportantPartoftheBody”excerptedwithpermissionfromCleansingtheBodyandtheColonfora

Happier,HealthierYouUsingHerbalFiberblendbyTeresaSchumacherandToniSchumacherLund(HerbalFiberblend,1997)

Onedaythebodypartsgottogetheranddecidedtohaveaboardmeeting.Here’swhatwent on behind closed doors.Therewas intense discussion to determinewhowasthemostimportantpartofthebody.The BRAIN was the first to speak.“Without me, nothing would be

accomplished.”Then theHEART spoke up.“Withoutme pumping blood to your brain, you

couldnotfunction.”The ARMS laughed.“You’re both wrong, without me to put food in the

mouth,nothingwouldwork.”TheLEGSquicklyadded,“Withoutmeyoucouldn’tgetyourfood.”TheSTOMACHsaid,“Withoutme,yourfoodwouldnotdigest.”TheLUNGSbellowedback,“Withoutme,youcouldn’tbreathe.”TheEYESblinked,“Withoutmeyoucouldnotsee.”TheKIDNEYSsnorted,“Withoutme,youcouldnotdetoxifyandeliminate.”TheCOLONmeeklyspokeup.“Iamimportant.Youneedmetoeliminateall

ofthegarbagefromyoursystems.”Everyonelaughedandmadefunofhim.“Howcanyoubeasimportantaswe

are?You’rejustasmellyoldsewer.”Thepoorcolon hisfeelingswerehurt.Heturnedaway,andthought,I’llshowthem.Heshutdown!Thenhesatbackandwatchedwhatwouldhappen.TheBRAINwasstupefied.TheHEART’Sbeatwasweak.

TheARMSandLEGSwereweakandcouldn’tmove.TheLUNGSbreathingwasshallow.TheEYESbecamecloudy.TheKIDNEYSquit.Then the COLON looked around and decided it was time to call another

meeting.Itwasn’ttoolivelythistime,buteveryonewasintotalagreement:Thecolonwasthemostimportantorganinthebody.

EnemasMaintaining regular elimination is crucial to overall health.Enemas and coloncleansing play an important role in health by clearing the body of toxins andimpacted waste. A clean colon leads to improved health.When the bowel isdirty,thebloodisdirty,asaretheorgansandtissues.Therefore,thebowelmustbecaredforfirst,beforeanyeffectivehealingcantakeplace.Enemas are a safe, effective, and ancient remedy for all kinds of ailments.

They efficiently clean the colon of fecal matter in the lower portion of theintestineandareanexcellentremedyforrelievingheadaches,constipation,gas,colds,fever,backache,fecalconcentration,andtoxicbuildup.Althoughnotrequiredfortheprogram,itishighlyrecommendedtotakeone

enemaeverydayfromthesecondweekonward,andespeciallyduringthethreedaysofblending.Aseriesof at least threecolonics throughout theprogram isalso recommended.Thiswill help free anyblockagesandhelp speedup toxinremoval.Enema bags, sometimes called “fountain syringes,” can be found at most

pharmaciesoronline.Theylooklikeahotwaterbottleandcomewithatube,anadjustable clamp, a nozzle, and a hook for hanging on the door or showercurtain.

HOWTOTAKEANENEMA

Equipmentneeded:•enemabag•castor,olive,orsesameoilaslubricantforenematip•purifiedordistilledwater•towel(foryourheadandforkneelingon)1.Rinsebagandnozzletoensurecleanliness.2. Fill enema bagwith lukewarm purifiedwater and hang approximatelyeighteen to twenty-four inches above the floor (from towel rack or doorhandle).3.Lubricateenematipwithoil.4.Releaseasmallamountofwatertorelieveanyairpockets.5.Whilekneeling,insertenematipintoanus,controllingtheflowofwaterwiththevalve.Ifyoufeelyoucannotholdthewater,takedeepbreathsandclosethevalveuntilthefeelingsubsides.6. Once the bag is empty, remove nozzle and lay down on floor in acomfortableposition.Alternatepositions—lieonyour left side, thenyourback,andthenyourrightside—tohelpmovethewateraround.7. Massage your abdomen, starting with descending colon (left side oflower abdomen).Workup to the transverse and thendown the ascendingcolon(rightsideofabdomen).8. When you have the urge to release, sit on the toilet (preferably withkneesuponastool).9.Continuemassagingtheabdomenandremainontoiletuntilallwaterandwasteisreleased.

Tips:• Do not use hot water—this is a shock to the colon and can result inreabsorptionoftoxins.•Warmwaterhelpsloosensolids.• Cold water contracts muscle tissue and stimulates peristalsis (wavelike

contractions that move food along the digestive tract). It can causecrampingiftoocold.•YoucanaddwheatgrassjuiceorELivetoenemawater(greatforhealinganddetoxifyingthecolonwalls).•Without forcing yourself, try to retain the enema water for two to tenminutes.•Ifthebagissuspendedtoohigh,excessivepressurecancausediscomfort.Thebag should be just high enough to allowwater to barely flow.Don’tworryhowlongtheenematakes.• Always breathe and relax. Follow enemas with wheatgrass implants(wheatgrassjuiceusedasrectalimplants).

WheatgrassimplantsThese implants nourish the colon walls. By bypassing the stomach, theyreplenish the body with electrolytes and minerals (especially beneficial aftercolonics).Wheatgrass implants (alsocalled retentionenemas)areexcellent forquickly restoring health to the body. They should be taken after an enema orcolonic, the sameway as enemas (with an enemabag) orwith a bulb syringe(seebelow).

Howtotakeanimplant:Lubricateanenemabagorbulbsyringe(foundatmostpharmacies)witholiveorcastor oil.Kneel down, lowering your head and shoulders to the floor, gentlysqueezingfourtosixouncesofwheatgrassjuiceintotherectum.Relaxandrestforaslongasyoufeelcomfortable;tryfortwentytothirtyminutes.Ifyouneedto release, do so, and then follow with another implant, holding as long aspossible. The longer you retain the wheatgrass juice, the better. It might bechallenging at first, but over time, you should be able to retain six ounces ofwheatgrasssuccessfully.

1.E3Liveisanutritious,wholeblue-greenalgaeliquidthatcontainsoversixtynutrients(includingprotein,essentialfattyacids,andchlorophyll)thatare97percentabsorbablebythebody.Itishigherinchlorophyllcontentthanwheatgrassandcanhelpdetoxifythebody.2.Agaveisasweetenerderivedfromtheplantofthesamename,usuallyavailableasasyrup.Steviais a complex carbohydrate, valuable for those with hypoglycemia. It has a zero rating on theglycemicindexandisanaturalsweetener.3.Sun-dried,rawolivesareagoodsourceofnaturaloilsandmineralssuchascalcium.Pleasenotethatmostolivesarepreservedwithsalt,packedinvinegar,and,ifcanned,heatedduringthecanningprocess.4.Himalayan salt contains traceminerals.However, all salts are inorganic substances thatmaybedifficultforthebodytoassimilate.Foroptimalhealthusekelpanddulseinstead.5.Concentratedgreensprovideaddedvitaminsandmineralsandencouragehealingonadailybasis.6. Cacao is a stimulant containing caffeine, theobromine, and oxalic acid, which binds calcium.Cacaocontainssomesaturatedfatandisconsideredtobeacid-forminginthebodybysomehealthexperts.Itcancandilatebloodvessels,increasespeedofheartbeat,andcauseanxietyandheadaches.7.Coffee and tea are stimulants that can stress your adrenal glands andmake your energy levelserratic.Manysoftdrinkshaveasimilareffectandarealsohighinsugar,artificialadditives,colors,andaspartame—allharmfultothebody.8.Alcoholhasahighcaloriecontent.Itcanalsodamagetheliver.9.Probiotics are livingorganisms found inour intestines.These friendlybacteria are important inmaintaining the body’s delicate balance of beneficial bacteria—an essential element to gooddigestivehealthandastrongimmunesystem.

CHAPTERFOUR:AFTERTHEPROGRAM:MaintainingaHealthyLifestyle

COMINGOFFTHEPROGRAM ISAN IMPORTANTpart of the detox, andit’satimetoexercisediligence.Consuminglargeordifficult-to-digestmealswillshock your system out of its cleansing mode and may cause discomfort orillness. Your digestive system will be much more sensitive than usual, andoverindulgingwillburdenyourbodyanddefeatthepurposeofyourcleanse.Your taste budswill have changed during the detox, and you’llmost likely

cravecleaner foods,souse thisopportunity tobuildupon thepositive lifestylehabitsyou’vecultivatedoverthepastfourweeks.Goslowly,eatsmallportions,andincreaseyourfoodintakegraduallyovertheupcomingdaysandweeks.Youarenowrebuildingyourhealth.Continue to eat high-water-content foods such as sprouts, green smoothies,

juice,salads,andripefruitforthenextthreedays,makingsuretochewslowlyand thoroughly.Youmay then reintroduce someheavier foods such as soakednuts,seeds,andlightlysteamedveggies.Itisimportanttokeepyourmealscleanandsimple,stayingawayfromcomplicatedcombinations.Remember,themorefoodsyoueatatonce,themoreyourdigestivesystemhastomulti-task.Belowisasampledaymenuofhowtomaintain the lifestyleonce thefour-

weekprogramiscompleted.Therawlifestylecanvaryfromdaytodayandwiththeseasons.Forexample,onenaturallycravesdenser,heavierfoodsduringthewinter, and intake of nuts, pâtés,milks, crackers, and avocadosmay increase.This allows us to add a few extra pounds of insulation against the coldtemperatures.Besuretokeepthefocusonsproutsandleafygreensatalltimes.Theyarethe

mostnourishing foodsavailable.And remember, the foodsyoueliminate fromyourdietareasimportanttoconsiderasthefoodsyouincorporate.Meat,dairy,andallanimalproductsareacid-formingandproducemucusinthebody.Theyalso clog up the system and can lead to various health issues. If you do eatsomething off the program, be sure to balance it with alkalizing, high-water-contentfoods.

Sampleday:Uponrising:wheatgrassjuice,ELive,orotherconcentratedgreenandLemonWaterorFireWaterorherbalteaBreakfast:freshmelonorotherfruitorfruitsmoothieor1quartgreensmoothieorgreenjuiceMid-morning:2tbspbeepollenandjuiceorsmoothiewithVitamineral™GreenorsproutedcerealLunch:1quartgreensmoothieorlargesproutsaladandseedcheesewithveggiesticksordehydratedcrackerswithhemporflaxbutterAfternoonsnack:1–2ozwheatgrassjuiceorhempmilkshakeDinner:EnergySoupwithFlaxCreamorSpinachSoupand/orZucchiniNoodleswithMarinaraSauceorlargemixedgreensaladwithsproutsandsunflowerpâtéorlightlysteamedveggies(optional)

Eveningsnack:applesliceswith1tbspalmondbutterordulseorCarrotCakewithCashewCheese Icing (see recipe inAppendix1)orLivePuddingwithsoakedchiaseedsherbaltea

A detoxification program lasts much longer than just the duration of yourcleanse. Healthy lifestyle habits need to bemaintained daily in order to keepyourbodycleanandwellnourished.Nowthatyouhaveridyourbodyofmanytoxins,havelostweightandfeelgreat,you’llwanttosustainthisbycontinuingtoeatfresh,ripe,whole,organicfoods.AftercompletingtheSimplyRawDetoxProgram, it will be easier to break unhealthy habits and patterns and replacethemwithnew,health-promotingones. If you like thewayyou lookand feel,whyreturntoanunhealthylifestyleonlytohavetodetoxifyagain?Ourbodiesareconstantlydetoxifying,and it is important tocultivateeating

habits thatwill helpwith this processdaily, rather thanoccasional “quick-fix”diets. Support this continual detox process daily by eating health-promotingfoods that also supplyyourbodywithvital nutrients.Themore efficiently thebody detoxifies daily, the less toxins are stored and the easier each detoxprogram becomes. As your body becomes cleaner, your eating habits willchange, and youwill becomemore sensitive to harmful foods.Over timeyouwill notice just howmuchor little high-quality food your body truly needs inordertobehealthy.Let your detox program be the beginning of a new, healthier life.Diet and

lifestyle choices directly impact our health and quality of life, and the goalshould be to keep the body cleansed, nourished, and free of toxic matter toensure a healthier, longer, and more youthful life. To make a significantdifferenceinourhealth,wemuststopeatinghealth-damagingprocessedfoods.Continuetoavoid(oratleastminimize)caffeine,alcohol,meat,dairy,wheat,

sugar,cookedfats,andallprocessedfoods.Beconsistentwithwaterintake,andstayawayfromrefinedcarbohydratesandsugars,while,givingthebodywhatitneedstobuildstrongnewtissues.Our bodies can detoxify and self-heal efficiently. In our toxic environment,

preventionshouldbethemostimportantprincipleofhealth,andweneedtobeproactivetosupportandstrengthenourimmunesystem.Weoftentakeourwell-beingforgranteduntilit’stoolate.Whynotinvestinourhealthandfuturenowbymakinghealthierchoices?Itmayrequireself-discipline,buttheseeffortswill

have a positive outcome on our health, wellness, and quality of life. We areresponsibleforourownhealthyfutures.

MaintainingahealthylifestyleMaintaininganall-rawdietcanbechallengingformostpeople,sotrytofocusonawhole,vegan,healthybalanceofmostlyrawfoods(ideally,80percentraw,20percentcooked).Thiswillallowsomesocialleewaytoenjoydinnersoutwithfriends and family as this tends to be the biggest challenge for many rawfoodists. Dietary transition is an unfolding, evolving process, which can be awonderful journey inmanypositiveways. It requirespatienceand listening tothebody’sneeds.There’snoneedtobecomestressedorrigidoveryoureatinghabits. Find a healthy comfort level and make improvements slowly andconsistentlyfromthere.Timewilltakecareoftherest.Whileeatingcompletely rawmightnotbe foreveryone,maintainingahigh

amountof rawand living foods inourdiet isbeneficial formostofus, as theenzymesandnutrientsareattheirpeak.Youmightreverttooldwaysofeatingonce in awhile for short periods of time (vacation, parties, stress, businessmeetings),butyoucanusetheguidelinesinthismanualtohelpyousustainyourhealth.To ensure that you get the necessary nutrients for optimal health, continue

eatinglightly,especiallybeforenoon,andmakesuretomanagelife’sstressesbytakingtimetorelaxandbreathe,preferablyoutdoors.Donotovereat.Exerciseatleastthirtyminutesaday,fivetimesaweek.No single food plan is right for everyone.Whatever path you take on your

journey tohealth,oneof themost important things is toexperimentwithwhatworksbestforyoubylisteningtoyourbody’ssignals.Taketimetolearnaboutnutritionanddothebestyoucan,eatinghigh-qualityfoodsasapermanentpartofyourdiet.Practicehealthylifestylechoices.Youdeserveit.

Keyelementstohealthyliving

Incorporatethefollowingintoyourlifestyle:

•Drinkhalfyourbodyweightinouncesofpurifiedwatereachday.• Do not drink waterwithmeals, as this can dilute the digestive juices(drinkone-halfhourbeforeoraftereating).•Drinkonequartoffreshgreensmoothiesdaily.•Eatonlyfreshfoods;avoidallpackaged,prepared,orfastfoods.•EatEnergySoupdaily.•Juicesproutsandgreensregularly.•Includeasmanyfreshgreenvegetablesandsproutsinyourdailydietaspossible.•Donoteatunripefruit.•Drinktwotothreeouncesofwheatgrassjuicedaily.•Haveonetotwotablespoonsofconcentratedgreensdaily.•Eattwotofourheapingtablespoonsoflivesauerkrauteachday.•Avoidrefinedsugarsandprocessedstarches.• Eat small meals regularly throughout the day to maintain blood sugarlevelsandkeepyourmetabolismactive.•Keepmealssimplebynotmixingtoomanyfoodstogether.•Chewyourfoodthoroughly,mixingwellwithsaliva.•Eatseavegetablesfortraceelements,aminoacids,minerals,andessentialfattyacids.•Haveatleastonetablespoonofessentialfattyacidstohelpsupportyourcardiovascular, immune, reproductive, and nervous systems. GoodvegetariansourcesofEFAsincludesoakedflax,chia,andhempseeds,flax,borage,eveningprimrose,andhempoils.• Supplement your digestive system daily with plant-based digestiveenzymesandprobiotics.

Tipsforahealthylifestyle:•Choosefreshorganicfoods.•Eatonlywhenhungry,anddonotovereat.•Alwayseatslowlyandwhileseated,inarelaxedenvironment.•Chewyourfoodthoroughly.•Eatconsciously.Thisleadstogooddigestionandawareness.

•Donotmixtoomanyfoodsatthesamemeal.•Avoideatingatleasttwohoursbeforegoingtobed.•Varyyourfoodseverydaytoprovideyourbodywithabroaderarrayofnutrients.•Yourbowelsshouldmoveatleasttwicedaily,dependingonthenumberofmeals(ideallyaftereverymeal).•Exercise regularly to provide strength, endurance, flexibility, relaxation,andenjoyment.•Practiceyoga,deepbreathing,and/ormeditationdaily.•Laughasoftenaspossible.Itreducesstressandfeelsgreat.•Ensurethatyougetgoodqualityanddurationofsleep.•Practicesystematicundereating.• Detox with the seasons to eliminate accumulated waste and improvedigestionandabsorption.•Avoidcleaningproductsmadewithsyntheticchemicals.•Keepthecolonclean.•Juicefastonedayeveryweektogiveyourdigestiveorgansarest.•Trustyourbodytohealitself.

Acid-alkalinebalanceYourfoodintakeshouldideallybe80percentalkalineand20percentacid.Theaveragewesterndiet is tooacidic,andsomenutritionistsbelieveanacidicdietcreates imbalances, toxicity, inflammation, and congestion in the body. Foodssuch as meat, eggs, dairy, refined foods, white flour, sugar, coffee, and softdrinks are acid forming and can create acidosis (when blood pH falls below7.35).Other factorscontributing tohighacidity includeemotional stress, toxicoverload,drugs,andexcessiveortoolittleexercise.Too many acid-forming foods can destroy the body’s delicate pH balance.

Whenthebodyistooacidic,calciumispulledoutofthebonestomaintainbloodpH. The result is poor body function and deficiencies in minerals such ascalcium, magnesium, potassium, and sodium. Acid-forming foods alsocontribute to health problems such as yeast overgrowth, depression,osteoporosis,jointpainandinflammation,prematureaging,weightgain,ulcers,diabetes,heartdisease,andcancer.

DuringtheSimplyRawLivingFoodsDetoxProgram,itisimportanttoreducetheconsumptionofacid-forming foodsandeat a lotof freshwhole foods thathaveahigheralkalinepHlevel.Alkaline-formingfoodscontainhigherlevelsofcalcium, potassium,magnesium, and sodium, and are generally found inmostfresh,high-water-contentfruits,vegetables,leafygreens,andsoakedalmonds.OptimalpHbalanceiswithinthe7.35to7.45range,andcaneasilybetested

throughthesalivaorurinewithlitmusstrips(availableatmosthealthfoodstoresandpharmacies).

Alkalineandacidfoodsandactivities:

To learn more about acid-alkaline balance, read The Acid-Alkaline Diet byChristopherVasey(InnerTraditions/Bear&Company,2006).

FoodcombiningGooddigestionisvitaltogoodhealth.Itisn’tsomuchwhatweeatthatiscrucialto our health, but what we digest and assimilate. If your food doesn’t breakdown,itwillputrefy,andyourbodywillabsorbitsownwastebeforeitcanbeeliminated.Indigestionisanunderlyingcauseofmanyhealthproblemsandcanbe avoidedbynotoverloading thebodywith toomany foods.Consuming toomanyincompatiblefoodscancreatesymptomssuchaslackofenergy,bloating,flatulence,burping,bodyodor,candida,fatigue,acidity,orlower-backache.Food combining is based on the theory that different types of food require

differentlengthsoftime,differentenzymes,anddifferentpHbalancesforproperdigestion. It is believed that the body is not designed to digestmore than oneconcentratedfoodinthestomachatthesametime.(Anyfoodotherthanafruitorvegetableisconsideredconcentrated.)Thesimplerthemeal,thebetteryoufeel!

Goodfoodcombiningplaceslessofaburdenonyourdigestivesystem,whichmeansthatultimately,you’llhaveahigherenergylevel.You’llalsohavebetterabsorptionandlessbloatingandgas.Allowtimebetweenmealsforyoursystemto assimilate and rest.When eating a raw diet, one can be less stringentwithfood combining principles. For example, leafy greens can be combined withsmall amounts of fruit, especially when blended. Test the guidelines out andlearn for yourself. (See for a food combining chart, and read Fit for Life byHarvey and Marilyn Diamond [Warner Books, 1987] for more information.)Simplefoodcombiningprinciples:

1. Drink liquids alone or before meals; wait at least 15 minutes beforeeating.2.Donotmixproteinandcarbohydratesatthesamemeal.3.Eatonetypeofproteinpermeal.4.Donotmixfatsandproteinsat thesamemeal.(Foodssuchasnutsareover50percentfatandrequirehoursfordigestion.)5.Eatfruitaloneonanemptystomach(eitherthirtyminutesbeforeamealortwo-and-a-halfhoursafter)orblendedwithleafygreens.Fruitdigestionis extremely quick but will be slowed down if eaten with other foods,causingfermentation.6.Donotmixfruitwithprotein.7.Donoteatacidicfruitwithsweetfruit.

8.Eatmelonsalone.9.Avoidovereating.

High-quality food combined well leads to good digestion andimprovedhealth.

If you experiencegas, constipation, bloating, or tiredness after eating, thesearesignsthatcombinationscanbeimprovedandtheamountoffooddecreased.

FoodCombiningSimplifiedOnefoodatamealisidealfortheeasiestandbestdigestion.

Acombinationofseveralfoodsatamealshouldbeaccordingtothechartbelow.

©Hsu&Co.hsu.comReprintedwithpermission.

Quick-transitfoodsThe amount of time food remains in the stomach varies. Food and foodcombinations should have a quick transit time, otherwise the body expendsenergytobreakthesefoodsdownandeventuallystoreswastefromfoodthatisnot fully eliminated.This energycouldotherwisebeused formore supportivehealingtaskswithinthebody.Ontheotherhand,quick-transitfoodspasseasilythrough the stomachand require lessenergy todigest.These foodsprovideuswithmoreenergythantheyuse.The longerafoodremains insideyou, themore that foodtakesenergyfrom

you. If you’re interested in weight loss and having more energy, follow thequick-transitprinciplesandkeepmealcombinationsassimpleaspossible.Thehealthiest,mosthydratingfoods—fresh,rawfruits,vegetables,andjuices

—are also the quickest transit foods, offering the body maximum enzymes,oxygen,andchlorophyllwithoutslowingyoudown.

Examplesoffoodtransittime

water 10-15minutesfreshjuice 15-30minutesRejuvelac 20-30minutesfreshfruit 30-60minuteswheatgrassjuice 30-60minutessprouts 1hourmostvegetables 1-2hoursgrains,beans 1-2hoursfattyplantfoods 2-3hours(avocados,nuts,seeds) vegetableprotein 3hourswholegrainpastas,cereals 3-4hoursmeat,fish 3-4hoursshellfish 8hours

SupplementingWhile we try to rely on fresh food sources to meet our daily nutritionalrequirements, it isoftenchallengingtodosoduetopoorabsorptionaswellassoildepletion.Ithasbeenfoundthatusingchemicalfertilizersovermanyyearscangreatlyreducethenutrientlevelofmostsoilsandcrops.Studiesshowthatmany fruits and vegetables have lower levels of nutrients than they did fiftyyearsago.

Vitamins,minerals,andessentialfattyacids

VitaminB12:Crucialfortheproperfunctioningofthebrain,theentirenervoussystem,andtheformationofourblood,vitaminB,playsanimportantpartinthemetabolismofeverycellinourbody.Acommonargumentagainstvegetarianismis that it leads toadeficiency in

vitamin B. However, according to many health experts, including Dr BrianClement and Gabriel Cousens, MD, both vegetarians and meat eaters canexperienceB12deficiency.VitaminBisproducedbybacteriaintheintestines.DrClementrecommendssupplementingwithahighquality,bacterialformofB.Inthepast,somenon-animalitemssuchasspirulina,chlorella,tempeh,miso,

andevensoilwereconsideredaspossiblesourcesofB,butthesehaveproventobeunreliable.Calcium:Vital for the formation of strong bones and teeth, calcium is alsoessentialformaintenanceofaregularheartbeatandmusculargrowth.Richplantfoodsourcesincludedarkleafygreens(broccoli,bokchoy,kale,collards,turnipgreens,dandelion),tahini,legumes,sesameseeds,almonds,figs,seaweeds,andunrefined molasses. Since the consumption of animal protein may increasecalcium requirements, a person following a vegan dietmay havemuch lowerneeds.VitaminD:Traditionally,peoplehavelookedtofishoilforvitaminD,whichisneeded to maintain proper calcium levels, both in the bones and in thebloodstream. However, the best source is sunshine. Ultraviolet rays triggervitaminDsynthesis intheskin.Sunexposureof justfifteentotwentyminutesdaily(earlymorningorlateafternoon)willhelpprovidethebodywithadequatestoresofvitaminD.Forindividualswithlimitedsunexposure,itisimportanttotakeagoodsupplement.Iodine:Neededonlyintraceamounts,iodinehelpsmetabolizeexcessfatandisimportant for physical andmental health. It is vital for good thyroid function,whichinturnisessentialforgoodhealth.Thebestvegetariansourcesaredulse,nori, arame, vegetables grown near the ocean, andmany vitamin andmineralsupplements.Iron:A trace element needed for the formation of blood, iron is vital for thehealthofcellsandforthetransportofoxygentoallpartsofthebody.Therichestplant sourcesare seavegetables, leafygreens,beets, cherries, lentils, legumes,dried fruits, nuts (almonds, brazil nuts, cashews), seeds (pumpkin, sunflower,sesame),wholegrains, andblackstrapmolasses. (Adding fruits andvegetableshighinvitaminCtoyourmealsenhancesironabsorption.Dairyproducts,ontheotherhand,caninhibitabsorptionofiron.)Essentialfattyacids:Necessaryfor

every living cell in the body, essential fatty acids help rebuild cells. Someexcellentvegetariansourcesarealgaes,hempseedsandoil, flaxseedsandoil,primroseandborageoils,chiaseeds,andmostrawnutsandseeds.Zinc: An essential mineral required for prostate gland function, growth ofreproductive organs, and protein synthesis, zinc promotes a healthy immunesystemandhealingofwounds.Found inkelp,nuts,seeds(especiallypumpkinseeds),lentils,mushrooms,andbrewer’syeast.Toensurenutritionalsupport,complementyourdietwithahighquality,whole

foodsupplement.Wholefoodsupplementscanvaryinquality.Thefollowingarewhole,minimallyprocessed,andofexcellentquality.

WholefoodsupplementsChlorella: A single-celled freshwater grown algae, chlorella is a completeprotein (approximately 58 percent), containing vitamins B, C, and E, beta-carotene, trace minerals, calcium, magnesium, zinc, potassium, and omega-3fatty acids. It is nature’s richest source of chlorophyll and commonlyrecommended to aid the body in the elimination of heavy metals such asmercury, cadmium, and lead. (Broken cell-wall chlorella is nearly twice asdigestible as other chlorella.) Chlorella is also excellent for regulating bloodsugar.E3Live:Minimally processed, aphanizomenon flos-aquae (AFA)—blue-greenalgae—this product contains high-quality amino acids, live enzymes,chlorophyll,minerals, vitamins, and essential fatty acids. ELive is very easilyassimilated by the body. It is an excellent food to help heal and nourish yourbody.Maca: Rich in calcium, magnesium, phosphorous and iron, maca increasesenergy and supports the immune system. It is also a hormone-balancingadaptogenthathelpsregulatehormonesinbothmenandwomen,reducesstress,andenhancesthelibido.Full spectrum plant-based enzymes: The most popular enzymes found innaturalfoodsupplements,plant-basedenzymesareusefulinsupportingoptimaldigestion. They are an essential supplement when consuming heavier foods(bothcookedandraw).Probiotics:Agoodbacterianaturallyfoundinthebody,probioticshelpsupport

ahealthydigestivesystem.TheycanbefoundinRejuvelac,livesauerkraut,andother fermented foods that contain active cultures. (Look for dairy-freeprobiotics.)Spirulina:Atinyaquaticplantwitha remarkableconcentrationofnutrients including protein (65 percent), beta carotene, B-complex vitamins,vitaminE,essential traceminerals,andgamma-linolenicacid(GLA),spirulinaisalsoamajorsourceofironandcalcium.Vitamineral ™ Green: This product includes a full spectrum of naturallyoccurring,absorbable,andnontoxicvitamins,minerals(includingcalcium),andtraceminerals.Itcontainsnosyntheticorisolatednutrients.SchinoussaSeaVegetables™:Arawsuperfoodmadewithspirulina,chlorella,blue-green algae (ELive), irishmoss, anddulse.This blend is clinically testedandproventoreducefreeradicalswithinweeksiftakenregularly.

WholefoodstoaddtoyourdailydietBee pollen: A complete food said to contain approximately 185 nutrients,including twenty-two amino acids, plus vitamins,minerals, and enzymes, it isusefulfortreatingfatigue,hayfever,sinusitis,environmentalallergies,prostateenlargement, chronic infection, and nutritional deficiencies. (People who areallergic to bees should never take bee pollen.)Chia seeds:The richest plantsource of omega-3 fatty acids, they are also an excellent source of protein,minerals, fiber, vitamin B, and antioxidants. Eat one to two tablespoons ofsoakedchiaseedsdaily.Flax seeds:High in lignans and omega-3s, flax seeds also provide excellentnutritionintheformofprotein,lecithin,minerals,vitamins,andfiber.Flaxisanimportant food toeatdaily (soakandblend).Oneheaping tablespooncontainstwogramsofalpha-linolenicacid.Garlic:Longknownforitsmanyhealthbenefitsandmedicinalproperties,garlicis an antiviral, antifungal, antibacterial agent and is known to expel intestinalparasitesfromthebody.Garlic improvescirculationandlowersbloodpressureandcholesterol.Hemp seeds:As a complete protein, hemp seeds are an excellent source ofamino acids and have a well-balanced ratio of omega-3 to omega-6 essentialfattyacids.Hempseedsareexcellentinsaladsandsmoothiesandcanbemadeintoadelicioushempmilk.

Wheatgrassjuice:Highinminerals,aminoacids,enzymes,andvitaminsA,B-complex, C, E, and K, wheatgrass juice is very helpful in strengthening theimmunesystem.Itisalsoapowerfulbloodcleanserandcanhelpremovetoxinsfromthebloodstream.Dulse,wakame,hijiki,andotherseavegetables:Dulseisawholefoodthatishighintraceelements,minerals,andiodine.Itisexcellentforremovingtoxinsfromthebody.Besuretosoakforoneminuteanddrainbeforeeating.(Storeintherefrigeratoraftersoaking.)HighlyalkalineseavegetablesarepackedwithBvitamins, minerals, iodine, and selenium to support the health and properfunctionofthethyroidandadrenalglands.Richinalginates,seavegetablesareuseful in removing toxins from the body. They also contain cancer-fightinglignans.

HerbalteasWhileherbalteasarenotconsideredrawfoods,noraretheyanessentialpartoftheSimplyRawDetox,Ihaveincludedavarietyofdetox-friendlyteasforthosewhowishtousethem.Herbalteascanbeverycomfortingandsoothingtodrinkthroughoutthedetoxprogram,especiallyduringthecoldermonths.Herbal teas have been used for many centuries as part of various herbal

cleansingprogramsbecauseoftheirmedicinalproperties.Theycansupportthecleansingprocess,andsometeasmayhelpstrengthenspecificorgansoralleviatevariousconditions.Herbalteasoftencontainhighlevelsofantioxidants,whichcanbebeneficialtotheimmunesystem.When purchasing teas, choose only the highest quality organic leaves,

otherwiseyou’llbeintroducingchemicalsintoyourbody.

Thesearesomeofmyfavoritedetoxteas:Alfalfa:High in vitamins andminerals, alfalfa enhances immune function. Italkalizes, detoxifies, and purifies the bloodstream and liver, and helps fightinfection.Burdockroot:Oneofthemostpopularinternalcleansingherbs,burdockclearsthebloodstreamoftoxins,stimulatestheliver,regulatesbloodsugar,andhelpseliminateuricacidfromthebody.Itisrichinvitaminsandantioxidantsandisanexcellentimmunebooster.

Cat’s claw: This herb stimulates the immune system, promotes healing ofwounds,andreducesinflammationandarthritis.Alsohelpfulintreatingcandida,chronicfatigue,digestivetroubles,boweldisorders,andviralinfections.Cayenne: The fiery red pepper known as cayenne aids digestion, improvescirculation,andisveryhelpfulfortheheart,lungs,kidneys,andstomach.AddtolemonjuicetomakeFireWater(seerecipeinAppendix1).Chamomile:Oftenusedtotreatdigestivedisordersandheartburn,chamomileisalsousedtoalleviatestress,sleepdisorders,headaches,andmenstrualcramps.Dandelion:Agentle diuretic, dandelion is also an expectorant, blood purifier,andlivercleanser.Richinvitaminsandminerals,dandelionhelpswithanemia,kidney function,hypoglycemia, and liver,gallbladder, and stomachproblems.Dandelionleavesmixedwithmilkthistlemaketheultimateliverdetoxifierandprotector.Echinacea: Often used for fighting infections, colds, flu, sore throat,inflammation, and congestion, echinacea stimulates the white blood cells andhelpsspeedrecovery.Fennel:Richinphytoestrogens,fenneliscommonlyusedforcolic,indigestion,gas, asthma, congestion in the lungs, water retention, and problems in thebowels,liver,kidneys,andspleen.Itisalsousedasanappetitesuppressantandtopromotemilkflowinmothers.Ginger:Thisspicehasbeentraditionallyusedtotreatindigestion,gas,stomachcramps, nausea, motion sickness, inflammation, circulation, colds, flu, andcoughs.Globe artichoke: A natural remedy for indigestion, liver, and gall bladderissues, it has also been used in traditional treatments for high cholesterol andkidneydisease.Hawthorn berry: This red berry protects against cardiovascular disease andcirculatorydisorders.Ithelpslowerbloodpressureandcholesterollevels.Highinantioxidants,itishelpfulintreatinganemia.Juniper berry: A mild diuretic, juniper berries support urinary tract health.Theyalsoaiddigestion,helpreduceinflammation,indigestion,andkidneyandbladderissues.Licorice root:Used to alleviate gas, heartburn, indigestion, ulcers and colic,licorice has anti-inflammatory properties and helps improve circulation. It hasalsobeenusedtoclearthebronchialtubes,throat,andlungs.

Milkthistle:Oneofthemosteffectiveherbsforrelievingliverdisorders,milkthistleisveryhighinantioxidants.Itprotectstheliverandpreventsfree-radicaldamage.It is theultimateliverdetoxifierandprotector,especiallywhenmixedwithdandelion.Mullein: Recommended for clearing congestion, sore throats, coughs, colds,bronchitis,asthmaandearaches,mulleinalsoactsasalaxativeandsleepaid.Nettle:Thispricklyherbactsasadiureticandsupportsthekidneysandurinarysystem.Itisgoodforclearingphlegminthelungsandbronchialtubes.Nettleisnutritiousandhasbeenusedtraditionallytotreatanemia.Oregano, wild:The fragrant oil of this herb boosts the immune system andfights free radicals and infection. Oregano oil has antibacterial, antifungal,antiparasitic,andantioxidantabilities.Parsley leaf: Its high vitamin C content makes parsley an excellent immunebuilder; it also improves kidney activity and helps eliminate waste from theblood.Parsleyhasbeenusedtorelievegas,indigestion,bladderissues,andfluidretention.Peppermint:Usedtosootheindigestion,nausea,headaches,andpoorappetite,peppermintleavesalsohelprelievecoldorflusymptoms.Redclover:Anexcellentbloodpurifier, red clover is also an expectorant andimmune builder, and often used in treating arthritis, infections, skin diseases,toxicity,andinflammationoftheurinarytract.Rosehips:AnexcellentsourceofrutinandvitaminsC,E,andA,rosehipteahelpstreatandpreventbladderinfections.Taheebo:Withantifungal andantibacterial properties, taheebo (alsoknownaspau d’arco) is often used to treat candida, intestinal problems, skin issues,herpes, and viral and fungal infections. It is an excellent tea for the immunesystem.Thyme, wild: Often used as a culinary herb, wild thyme is also a naturalantisepticforsorethroatsandcoughs.Turmeric:Useful in the treatment of arthritis, turmeric alsoprotects the liver,helpscirculation,andfightsfreeradicals.Valerian:Well-known for its sedative qualities, valerian is very helpful inpromotingcalmnessandsleepwithoutadversesideeffects.Vervain:Effective in treatingmigraines and headaches, vervain also acts as a

mildsedativeandhelpscleansetheliverandgallbladder.Yarrow:Aremedyforindigestion,gas,heartburn,andstomachcramps,yarrowisalsohelpfulforurinaryinfections,andgallbladderandliverconditions.Yellow dock: Very high in iron, yellow dock acts as a blood purifier andcleanserandisanexcellentremedyfortreatinganemia.Alsosupportsliverandcolonfunction.

Appendices“Toeatisanecessity,buttoeatintelligentlyisanart.”

—LaRochefoucauld

APPENDIX1:Recipes

ThefollowingrawrecipesaresimpletoprepareandwillhelpyougetstartedontheSimplyRawLivingFoodsDetoxProgram.Makesuretotryoutnewrecipesonaregularbasistokeepyourselfinterestedandnourished.Varietyisthekey!FreshjuicesandfruitsmoothiesGreensmoothiesNutandseedmilksPuddingsandlivepuddingsBreakfastsSoupsSalads,saladdressings,andno-oilsaladdressingsPâtés,dips,andspreadsEntreesDesserts

FreshJuicesandFruitSmoothiesNote:Ifarecipecallsforlemonorlimejuice,itshouldbefresh,notbottled;iffruitisrecommended,itshouldberipeandfreshunlessotherwiseindicated.Allproductsshouldbeorganic,ifpossible.

FIREWATER

Thismorningdrinkhelpswitheliminationandisanexcellentlivertonic.Itisagreatwaytostarttheday.

•10ozpurifiedwater(hotorcold)• lemon,juiced•sprinkleofcayenne

Squeezelemonintoaglass.Addwaterandasprinkleofcayennepowder.Makes1serving.

LEMONWATER

Thisdrinkisgreatforhelpingtokickacaffeinehabit.•juiceof1lemonorlime•1tbsphoney,rawagave,oradropofstevia(optional)•2cupswater•1crushedmintleaf(optional)

Mixallingredientstogetheranddrinkthroughouttheday.Makes1serving.

CITRUSDRINK

•2oranges,peeledandseeded•1tbsprawagave•1cupgrainRejuvelacorpurifiedwater•1smallavocado,peeled(optional—providescreamiertexture)

Blendallingredients.Makes1serving.

GREENJUICE

•2cucumbers•6stalkscelery•twolargehandfulsofanysprouts(sunflower,alfalfaand/orpea)•4kaleleaves(optional)

Juiceallingredientsinajuicer.Makes1serving.

DRANN’S“WAKE-UP”MORNINGDRINKRefreshingandanexcellenttonicforthekidneys

•4cupswatermelonstrips(rindcanbeleftoniforganic)

Processwatermeloninajuicer.Pourintotallglassesandenjoy.Makes1serving.

PINEAPPLE-BANANADRINK

•2cupspineapple,chopped• cupgrainRejuvelacorpurifiedwater•1banana,peeled•1avocado,peeled(optional—makesacreamiertexture)

Blendallingredients.Makes1serving.

ORANGEGREEN

•6kaleleaves•1cupfreshorangejuice•1dashcayennepepper

Blendallingredientsuntilcreamy.Makes1serving.

DRANN’SWATERMELONSMOOTHIE•2cupschoppedwatermelon,rindandseedsremoved• cupRejuvelacorpurifiedwater•1smallavocado,peeledandchopped

BlendwatermelonwithRejuvelacgradually.Addavocado.Makes1serving.

CARROT-APPLESHAKE

•1cupfreshcarrotjuice•1cupfreshapplejuice•1avocado,peeled•squeezeoflemon

Blendingredientstogether.Makes1serving.

BANANASHAKE

•2freshbananas,peeled•2frozenbananas,peeled•2cupspurewater

Blendallingredientstogether.Makes2servings.

CAROBSHAKE

•2bananas,peeled•2cupspurifiedwater(cold)•2tsprawcarobpowder•1tsprawagaveoradropofstevia(optional)

Blendallingredientstogether.Makes1serving.

BERRYSMOOTHIE

•2cuppurifiedwater•1cupfreshorfrozenstrawberriesorblueberries•1banana,peeled•1tsprawagave(optional)

Blendallingredientsonmediumspeeduntilsmooth.Serveimmediately.Makes1serving.

GreenSmoothiesFresh green smoothies are an excellentway of adding large quantities of rawgreenstoyourdiet.Theyarethekeytoachievingoptimalhealthandensurethatyoureceivehigh-qualitynutritioninaneasy-to-digestform.Mademainlyfromfresh leafy greens, sprouts, and fruit, they are rich in enzymes, minerals,chlorophyll,andphytonutrientsthatassistthebodyindetoxificationandhealing.Use the recipes following only as guidelines. You may add concentrated

greensandothersuperfoodstoyoursmoothiesforextranutrition.Easeintothegreensandsproutsasthetastecanbeoverwhelmingly“earthy”andputyouoffsmoothies ingeneral.Forbeginners,startwitha ratioof60percent fruit to40percent leafygreensand increase toa ratioofat least60percentgreens to40percentfruit,withwatertothinitdown.Iaddonlyoneortwopiecesoffruittomysmoothiesjusttohelpremovethebitternessofsomegreens.Favoriteextras that Iadd tomysmoothies include:hempseeds,soakedflax

seeds, Flax Cream, soaked chia seeds, raw maca, Vitamineral™ Green, beepollen,flaxorhempoil,MSMpowder1,orsoakedgojiberries.Smoothiesvaryeachdaydependingonwhatgreens are in seasonand in the fridge.Mygreensmoothiesdon’tfeelcompletewithoutsprouts.

MANGO-SPINACH

•2largemangoes,peeledandseeded•2cupsspinach•water,tothin

Blendallingredientstogether.Makes1serving.

MELLOWGREENSMOOTHIE

•2cupswater•2bananas,peeled•2pears,cored•2cupsofspinach

Blendallingredientswellandenjoy!Makes1serving.

RAWFAMILYWILDBANANGO

•2cupslambsquarter(orsubstituteplantainorchickweed)•1banana,peeled•1mango,peeledandseeded•2cupswater

Blendwell.Makes1serving.

APPLE-KALE

•4apples,cored• cuplemonjuice•4leaveskale•watertothin

Blendallingredientstogether.Makes1serving.

MINTYKALEANDPEAR

•4ripepears•5leaveskale• bunchmint•watertothin

Blendallingredientstogether.Makes1serving.

ORANGEBANANA

•1cupfreshlysqueezedorangejuice•2bananas,peeled• bunchromainelettuce

Blendallingredientstogether.Makes1serving.

NATASHA’SMID-MORNINGREFRESHER•1cupfreshlypressedpineapplejuice• -inchpieceginger, -inchthick•1cupwater•1heapingtbspVitamineral™Green•1banana,peeled

Process pineapple and ginger in juicer. Then add all ingredients to blender,blendinguntilsmooth.Makes1serving.

GREENPOWER

•1cupwater•2stalkscelery• smallcucumber•1-inchpieceginger,1-inchthick•2cupsspinach• smallpineapple,peeledandcored• lemon,peeled•smallhandfulofice

Blendallingredientsuntilsmooth.Makes1largeserving.

POWERMORNINGSHAKE

Justone-quartercupofwalnutsprovidesyouwithaday’sworthofomega-3fattyacids.Ifyou’reallergictonuts,useatablespoonofgroundflaxorhempseedsinstead.

•1banana,frozenorfresh,peeled•1cupberries,frozenorfresh• cupwalnuts,soakedovernight•1tbspgreenpowder

Blenduntilsmooth.Makes1serving.

NATASHA’SVERYGREENSUPERSMOOTHIEThiswillkeepyougoingforhours.Pourintothermosandbringalongwithyou.

•2cupspurifiedwater•1banana,peeled(optional)• –1wholeheadromainelettuce• cucumber,chopped•handfulsunflowersprouts(greens)•handfulcilantro•1tbsprawmaca•2tbspsoakedchiaseeds•1tbspVitamineral™Green•1tbspbeepollen•1tspMSMpowder

Blendallingredientsuntilsmooth.Thinwithwaterifnecessary.Makes1serving.

SIMPLYRAW’SSPRINGSMOOTHIE

Mayisformango…smoothies!•2mangoes,peeledandseeded•2cupswater•1headspinach•largehandfulsunflowersprouts(greens)•2–3dandelionleaves(optional)

Blendallingredients.Makes1serving.

SIMPLYRAW’SSUN-FILLEDSMOOTHIE•1cupfreshlypressedorangejuice•1cuppurifiedwater• banana,peeled•2cupssunflowersprouts(greens)•handfulalfalfasprouts•2cupsbabygreens•handfulparsleyleaves•2tbspsoakedflaxorchiaseeds

Blendallingredientsuntilsmooth.Makes1serving.

SmoothieOn-the-Run•2cupspurifiedwater•2ripebananas,peeled•handfulmixedorganicgreens•1tbspVitamineral™Green•1tbsphempseeds•1tbsprawmaca

Blendallingredientsuntilcreamy.Makes1serving.

TOMATO-SPROUTENERGYSMOOTHIE

•3cupsripetomatoes,chopped•2cupsmixedsprouts(alfalfa,sunflower,buckwheat)•smallhandfulcilantroorbasil• cupcelery,chopped•Himalayansaltordulsetotaste

Blendallingredientsuntilsmooth.Makes2servings.

NutandSeedMilksFreshnutandseedmilksareverynutritiousandcurbthosecravings.

VANILLAALMONDMILK

•1cupalmonds(soakedovernight)•3–4cupspurifiedwater•6dates,pitted(soaked4hours)•1tspvanillaextract

Blendallingredientsathighspeeduntilcreamy.Strainusinganutmilkbagorfinesieve.Serveoversproutedcereal,gRAWnola(seerecipe,SIMPLYRAW’SGRAWNOLA), in smoothies, or alone. For a delicious eggnog alternative,simplyaddnutmeg,groundcloves,abanana,andpinchofsalt!Makes4servings.

HEMPMILK

• cuphempseed•2cupswater• cupfrozenberries•1banana,peeled•1tspagaveoradropofstevia(totaste)

Blendallingredientsuntilcreamy.Makes2servings.

CAROB-DATESHAKE

•2freshorfrozenbananas,peeled• cupsunflowerseeds,soakedovernight•1cuppurifiedwater•2dates,pitted(or1tspagaveordropofstevia)•1tbsprawcarobpowder

Blendallingredientsuntilcreamy.Makes2servings.

STRAWBERRYSHAKE

•1tbsprawtahini•1banana,peeled(freshorfrozen)• cupstrawberries(freshorfrozen)•2cupsalmondmilk• 1 tbsp concentrated greens (ELive, barley grass, blue-green algae,spirulina,chlorella)

Blendallingredientstogether.Makes2servings.

BLUEBERRYMILKSHAKE

•2cupspurifiedwater•2bananas,peeled(freshorfrozen)• cupfreshorfrozenblueberries•3dates,pitted• cuphemporsunflowerseeds(soaked)• tspcinnamon•sprinklenutmeg

Blendallingredientsuntilsmooth.Makes2servings.

CAROBSUPER-SHAKE

•3cupsalmondmilk•1banana,peeled•3tbsprawcarobpowder•1tbspmaca•1tspcinnamon•pinchofCelticorHimalayansalt

Processallingredientsuntilsmooth.Makes2servings.

PuddingsFruitpuddingsarelight,cleansing,andidealformornings.

MELLOWMELONPUDDING

•2cupscantaloupe,peeled,seeded,andchopped•1cuphoneydew,peeled,seeded,andchopped•juiceof1lime

Blendinfoodprocessororblenderuntilsmooth.Makes1serving.

BANANA-AVOCADOPUDDING

•2bananas,peeled• avocado,peeledandseeded

Blenduntilsmooth.Makes1serving.

PEACHYMANGOPUDDING

•6peaches,seededandchopped•2mangos,peeled,seeded,andchopped

Blenduntilsmooth.Makes2servings.

PERSIMONPUDDING

•1ripepersimmon,seededandchopped• cupwater

Blenduntilsmooth.Makes1serving.

MANGOCADO

•1mango,peeled,seeded,andchopped• avocado,peeled,seeded,andchopped

Blenduntilsmooth.Makes1serving.

PAPAYAPUDDING

•1ripepapaya,peeled,seeded,andchopped•2bananas,peeled

Blenduntilsmooth.Makes1serving.

SUMMERPUDDING

•2bananas,peeled•2mangos•1cupstrawberries•4dates

Processinfoodprocessoruntilsmooth.Makes2servings.

PRUNELLA

•1banana,peeled•8prunes,soakedovernight

Processinfoodprocessoruntilsmooth.Makes1serving.

CREAMYPEAR

•1pear,coredandquartered• avocado,peeledandseeded

Blenduntilsmooth.Makes1serving.

QUICKANDEASYAPPLESAUCE

•4apples,peeled,cored,andchopped•6largedates,pitted

• tspcinnamonBlendallingredientstogetherinfoodprocessororblender.Makes2servings.

BANANAPUDDING

•3ripebananas,peeled• cupraisins,soaked2hours• tspcinnamon

Blendwellinfoodprocessororblender.Makes2servings.

MANGOBERRYPARFAIT

•2cupsmango,peeled,seeded,andchopped•2tbspcoconutoil•1tspvanillaextract(or vanillabean,ground)•2tbsplimejuice•1tsplimezest• cuprawagave•1cupfreshberries•sprigoffreshmint

Blendeverythingexceptforberriesandmint.Refrigerateatleast2hours.Layerincupswithfreshberriesandgarnishwithsprigofmint.Makes2servings.

BLUEBLISS

•2bananas,peeled•1cupblueberries•1cupcherries,pitted• cupdates,pitted

Blendallingredientsuntilsmooth.Makes2servings.

VANILLA-COCONUTCREAM

•2coconuts,hulledandchopped,andcoconutwater•1wholevanillabean(or1tspvanillaextract)

Blendallingredientswellinfoodprocessoruntilsmooth.Makes2servings.

FLAX(ORCHIA)CREAMAnexcellentsourceofomega-3sandhealthy fats.Addafewspoonfuls toyourbowlofEnergySoupforvariety.(DonotaddavocadotoEnergySoupifusingFlaxCream.)

•1partsoakedgoldenflax(orchia)seeds•6partspurifiedwater

Blenduntilsmooth,addingmorewaterifnecessary.Makes6servings.

LivingPuddingsAddingsproutsorahandfulofleafygreenstopuddingsareanexcellentwayofbalancingthefruitsugarswithalkalineminerals.

LIVINGAPPLESAUCE

•3apples,coredandquartered•2handfulssunflowergreens

Blendapplesuntilsmooth.Addsproutsandblendagain.Makes2servings.

LIVEPAPAYAPUDDING

•2cupspapaya,peeled,seeded,andchopped•1cupsunflowersprouts

Blendpapayauntilsmooth.Addsproutsandblendagain.Makes2servings.

BANANA-MANGO-SPINACHPUDDING

•4bananas,peeled•1–2mangos•1cupspinach(ormore,totaste)

Blenduntilsmooth.Makes2-4servings.

LIVINGBANANAPUDDING

•2bananas,peeled• avocado,peeledandseeded•1cupsunflowersprouts

Blendbananaandavocadountilsmooth.Addsproutsandblendagain.Makes2servings.

GREENBANANAPUDDING

•1frozenbanana,peeled•1freshbanana,peeled•1tspVitamineral™Greensorspirulina•1tbspsoakedchiaseeds•1tbspagave•1tspvanillaextract(orsprinkleofcinnamon)•handfulgojiberries(topping)•1tbspbeepollen(topping)

In food processor, combine all ingredients, reserving goji and bee pollen fortopping.Makes2servings.

BreakfastsForbestdigestion,savetheheavierbreakfastsforlaterinthemorning.

FRESHMELONSALAD

•1cupcantaloupe,peeled,seeded,andchopped•1cuphoneydewmelon,peeled,seeded,andchopped•1cupseedlesswatermelon,peeled,seeded,andchopped

Mixallingredientsandenjoy.Makes2serving.

BUCKWHEATPORRIDGE

•1cupsproutedbuckwheat(soakedovernightandrinsedwell)•6dates,pitted•1apple,coredandchopped•1banana,peeledandchopped•1tspcinnamon•dashnutmeg(totaste)

Mixallingredientstogether.Makes2servings.

LIVEOATS

Aquickbuthearty(latemorning)breakfast.•1cuprawoatgroats,soaked18hours•1cupalmondmilk•1banana,peeledandslicedfinely•sprinkleofrawagaveormaplesyrup•sprinkleofcinnamon

Rinsesoakedoatgroatswellandmixwithotheringredients.Makes2servings.

CRÈMEBUCKWHEAT•1cupsproutedbuckwheat• cuppurifiedwater•1banana,peeled• cupsoakedraisins•pinchofcinnamon

Blend buckwheat, water, and banana together. Add soaked raisins and serve.Thiswilllastupto1dayinthefridge.Makes1–2servings.

LIVINGMUESLI

Thiswillkeepyouenergizedforhours!•1banana,peeledandslicedfinely•1tbspsoakedchoppedalmonds•1tbspsoakedsunflowerseeds•1tbspsoakedpumpkinseeds•1tbspsoakedchiaseeds•1tbsphempseeds•1tbspsoakedraisins•sprinklecinnamon•almondmilk,totaste

Mixingredientsinabowlandserveimmediately.Makes1serving.

SIMPLYRAW’SGRAWNOLAAhigh-energymeal,besteaten(insmallamounts)towardsmidday.

•1cupalmonds(soakedovernight)•1cuppumpkinseeds(soakedovernight)•1cupsunflowerseeds(soakedovernight)•4tbspflaxseeds(soakedovernight)•4tbspchiaseeds(soakedovernight)•1cupdates,pittedandchopped(soaked2–4hours)• cupraisins(soaked2–4hours)•2apples,grated•2tspcinnamon

Put everything in food processor and pulse until coarsely ground. Add raisinsoakwaterifneededtoachievethinnerconsistency.Topwithslicedbananasandvanilla almond milk. This can also be dehydrated and made into crunchygRAWnola.

Makes8servings.

SoupsSoups are an easy way to eat more vegetables, since blending concentrates alarge amount of vegetables into a small volume of soup. Blending also helpsbreakdownthefibersinvegetables,makingthemeasiertodigest—importantifyouarenewtoraw.

CREAMOFZUCCHINISOUP

• cupwater•1zucchini,chopped(about1cup)•1stalkcelery,chopped•1tbsplemonjuice•1clovegarlic• tspHimalayansaltordulse•1tbspoliveoil• avocado,peeled,seeded,andchopped•1tspdrieddill

Placeallingredients,exceptoliveoil,avocado,anddill,inablender.Blenduntilsmooth.Addoliveoilandavocado,blendinguntil creamy.Adddill andblendbrieflyjusttomix.Serveimmediately.Makes2servings.

CREAMYCELERYSOUP

•2cupsalmondmilk•2cupsceleryjuice•1clovegarlic,crushed•1greenonion,chopped• cuplemonjuice• tspHimalayansalt(ordulse)

Blendallingredientstogetheruntilsmooth.Makes2servings.

TOMATO-CELERYSOUP

Quick,simple,andsurprisinglygood!•4med.tomatoes,chopped•8stalkscelery,chopped•1tbsplimejuice

Blendlightly,leavingsoupchunky.Makes2servings.

GAZPACHO

•3med.tomatoes•1med.redbellpepper,seededanddiced•1tbspoliveoil•waterasneeded•1med.cucumber,diced• cupmixedsprouts(sunflowerand/oralfalfa)•1tbspherbs(basil,oregano)•juiceof1lemon•Himalayansaltordulse(totaste)

Blendtomato,pepper,oil,andwateruntilsmooth.Addcucumber,mixedsproutsandherbs.Stirinlemonjuice.Seasontotaste.Makes2servings.

CREAMOFTOMATOSOUP

•4Romaor2vine-ripenedtomatoes,peeled,seeded,andchopped(about1cups)

• cupwater•1clovegarlic,crushed• tspHimalayansaltordulse• tsponionpowder• avocado,chopped•1tspdriedbasil

Placeallingredientsexceptavocadoandbasilinablender.Blenduntilsmooth.Addavocadoandblenduntilcreamy.Addbasilandblendbrieflyjusttomix.Makes2servings.

ANNWIGMORE’SENERGYSOUPThis recipe can be varied by choosing from a wide selection of greens andsprouts.

•1cupRejuvelacorpurifiedwater•1tbspdulse•1apple,coredandchopped(optional)•smallpieceofyam,chopped•1cupgreenleafyvegetables(kale,spinach,lambsquarterleaves,collards,cilantro)• cupsproutedlegumes(lentils,peas,ormung)• cupalfalfasprouts(orothersprouts)•2cupssunflowergreens(sprouts)• cupbuckwheatgreens(sprouts)• avocado,peeledandseeded

Blend dulse with Rejuvelac or water. Add apple and harder vegetables first,followedbygreens and sprouts, saving avocado for last.Pour intobowls, andservewithchoppedorblendedpapaya.

Makes2–4servings.

SPINACH-APLESOUP

•1cupwater•1cupapple,cored,peeledandchopped•4cupsspinach•2tbsplemonjuice•1avocado,peeledandseeded•pinchofHimalayansalt•sprinkleofcayenne

Blendappleandwater.Addspinachandblend.Addrestofingredientsandblendagainuntilsmooth.Makes2servings.

QUICKANDEASYSPINACHSOUP

• cupwater•2cupsspinach•1tbsprawtahini•2tbspsun-driedtomatoes(soakedinwateratleast30minutes)•1clovegarlic,crushed•1tbsponion,minced•1avocado,peeledandseeded•2tbspfreshbasil

Blendallingredientsuntilsmooth.Makes2servings.

CREAMYKALESOUP

•1cupwater•10cupskale,chopped•2cucumbers,chopped(iforganic,don’tpeel)•1redpepper,seededandchopped•juiceof lemon•smallhandfulcilantro•1tbsplightunpasteurizedmiso•1tbsprawtahini•1avocado,peeledandseeded

Place water in blender and blend with kale, cup by cup. Add remainingingredients,continuingtoblend,leavingavocadoforlast.Makes4servings.

COOLCUCUMBERSOUP

•2cucumbers,peeledandchopped•2stalkscelery,chopped•1clovegarlic,crushed•2tbsplemonjuice•1cupsunflowersprouts•2tbspfreshcilantro• avocado,peeledandseeded•dulseorHimalayansalt,totaste

Reservetwohandfulsofchoppedcucumber.Placeremainingcucumberandrestof ingredients into blender, blending well. Pour into bowls and add reservedcucumberfortexture.Makes2servings.

CREAMYCAULIFLOWERSOUP

Aheartiersoupforthosecoldwinternights.•2cupsalmondmilk•1mediumcauliflower,chopped•1redpepper,seededandchopped• avocado,peeledandseeded•juiceof1lemon•2tbsprawtahini•2tbspunpasteurizedmiso• jalapenopepper,seededanddiced•2clovesgarlic

Blendallingredientsuntilcreamy.Makes4servings.

SIMPLYRAW’SSPINACHDILLSOUPThisalkalinesoupisdeliciouswithflaxcrackers.

•2 cupspurifiedwater•2cupspeeledandchoppedzucchini•3cupsspinach• cupcored,peeled,andchoppedapple• cupchoppedgreenonion•1clovegarlic,crushed•1tspunpasteurizedlight,mellowmiso•1tspHimalayansalt(optional)•2tbspfreshlemonjuice•1 tbspmincedfreshdill• tspblackpepper• freshavocado,peeledandseeded

Combinewater,zucchini,spinach,apple,greenonion,garlic,miso,salt, lemonjuice,dill,andpepperandblenduntilsmooth.Donotoverblend.Addavocadoandblendagainuntilsmooth(about30seconds).Makes4servings.

INDIANCARROTSOUP

Easyandfullofflavor!•2cupsfreshcarrotjuice•1ripeavocado,peeledandseeded•1tbspcurrypowder•1clovegarlic,crushed•1tbspgratedginger•2tbspchoppedcilantro

Blendallingredientsexceptforcilantro.Garnishwithcilantro.Makes2servings.

MINTYPINEAPPLESOUP

•1pineapple,peeled,cored,andchopped•1cucumber,peeledandchopped•3sprigsmint

Blendallingredientstogether.Makes2–4servings.

BLENDEDSALAD

•4romainelettuceleaves• smallcarrot,chopped• cucumber,chopped(iforganic,don’tpeel)•1stalkcelery,chopped• redpepper,seededandchopped•juiceof1lime•1clovegarlic,crushed• avocado,peeledandseeded•watertothin

Blendallingredientsuntilsmooth.Makes1serving.

SaladsandSaladDressingsFresh salads offer vital nutrients, tastes, colors, and textures.Whether you getcreativewithtastysaladdressingsorkeepitsimplewithfreshlemonjuiceandherbs,thepossibilitiesareendless!

SWEETBABYSPINACHSALAD

ThissaladgoeswellwithOrange-AvocadoDressing.•1cupchoppedpineapple•1orange,peeled,chopped,andseeded•6handfulsbabyspinach•1handfulsunflowergreens

Placeallingredientsinlargebowlandtosswell.Makes2servings.

MIXEDGREENSWITHGINGERDRESSING

•2cupsbabygreens•2tomatoes,chopped• cupsproutedmungbeans•1cupsunflowersprouts(greens)

Dressing:• cupflaxoil•2tbsprawagave•4tbsplemonjuice•1tbspNamaShoyu(optional)•1tsponionpowder• -inchpieceginger, -inchthick,chopped•dashofcayenne

Blend dressing ingredients, then toss desired amount with greens. Dressing(makesabout cup)willkeeponeweekinfridge.Makes2servings.

SPROUTSALAD

Apower-packedsaladavailableyearround.•3cupssunflowersprouts•1cupalfalfasprouts•1carrot,grated• zucchini,grated• redpepper,seededanddiced•1celerystalk,thinlysliced

Dressing:•1tomato,chopped• cupoliveoil•2tsplemonjuice•1clovegarlic,crushed• tspHimalayansaltordulse

Blenddressingingredientsandtosswithsalad.Makes2servings.

GARDENSALAD

• headredleaflettuce,torn• headRomainelettuce,torn• med.cucumber,thinlysliced• med.carrot,thinlysliced• med.zucchini,thinlysliced• avocado,thinlysliced• Romatomato,inwedges•2tsplemonjuice•2tbspextra-virginoliveoil

Tossallingredientswithdressingofyourchoice.Serveimmediately.Makes2–4servings.

KALESALAD

Veryquick,nutritious,anddelicious!•1headkale,shredded•1cupchoppedtomato•1avocado,peeled,seeded,andcubed

Dressing:•2tbspoliveoil(optional)•1tbsplemonjuice•Himalayansalt,totaste(optional)•dashofcayenne

Mix dressing ingredients, toss well with salad, and marinate 1 hour or untiltender.Makes2servings.

SPICYKALESALAD

•1bunchorganickale,finelychopped•2tbspgojiberries•1cupmungorlentilsprouts•2greenonions,slicedfinely

Dressing:•2tbsplemonjuice•2tbspflaxorhempoil•Himalayansalttotaste(optional)•freshchilipepper(totaste)•2clovesgarlic,minced

Blenddressing,thenaddtosaladingredients.Marinateforabout3hours.Makes2–4servings.

MIXEDGREENSALADDELUXE

Thisisanexcellentwayofeatingyourgreens.•1tspHimalayansalt•1headmixedgreens(collard,swisschard,kale,stemsremovedandslicedveryfinely)•2carrots,grated•10cherrytomatoes,halved•1avocado,peeled,seeded,anddiced

Dressing:•3tbspoliveoil(optional)•2tbsplemonjuice•pinchofcayenne

In large bowl, sprinkle salt on kale and massage with hands until tender.Combinewithremainingingredientsanddressing.Marinatefor1hour.Makes2–4servings.

WALDORFSALAD

•2apples,coredandchopped•2celerystalks,chopped•handfulraisins•handfulwalnuts•2cupsromainelettuce,tornintobite-sizedpieces

Mix all ingredients (except for lettuce) together and serve on romaine leaves,tossedwithdressingofyourchoicefromtheselectionbelow.Makes2servings.

EASYSPINACHSALAD

•2cupsbabyleafspinach• cupchoppedcauliflower• cupgratedcarrots•2tbspsunflowerseeds,soaked

Dressing:•2tbspoliveoil•1tsplemonjuice•dashCelticseasalt•1clovegarlic,crushed

Mixsaladingredientsinabowlandtosswithdressing.Makes2servings.

WIGMORE’SHEALTHSALADThissaladiseasytoprepareandpackedfullofenzymes.

•1cupsunflowerorbuckwheatgreens•1cupalfalfaorfenugreeksprouts• cupgratedzucchini• cupseededandchoppedredpepper

Mixtogetherthegreensandsprouts,arrangingthevegetablesontop.Topwithanyno-oildressing(pages146–147).Makes1serving.

SPROUTEDQUINOASALAD

•1cupdryquinoa,soaked6hours,thensprouted2–3days•2cupsdicedcucumbers•2cupsdicedtomatoes•3peeled,seededanddicedavocados

Dressing:•juiceof1lemon•2tbspNamaShoyu•2tbspmincedparsley

Inlargebowl,combinesaladingredients,adddressing,andmixwell.Makes2servings.

CABBAGESLAW

• redcabbage,slicedfinely•2med.carrots,grated•4stalkscelery,finelychopped

Dressing:•2tbsplimejuice•2tbsprawapplecidervinegar•4tbspolive,flax,orhempoil•dashofcayenne•Himalayansalt,totaste

Combinesaladingredientswithdressinginlargebowl.Tosswellandletsitforseveralhours,allowingflavorstomeld.Makes2servings.

GRATEDREDCABBAGE

• headofredcabbage,grated

Dressing:•2tbspcold-pressedoliveoil•2tbsplemonjuiceorrawcidervinegar• tspHimalayansaltordulse• tspdriedbasil

Combinecabbagewithdressing.Adjustseasoningtotaste.Makes2servings.

DAIKONSALAD

Daikonisalarge,whitemild-flavoredradish.•1cupgrateddaikon• tspgratedginger•1tspmincedparsley

Placedaikoninsmallservingbowl.Sprinklewithgingerandparsley.Makes2servings.

SaladDressings

CREAMYITALIANDRESSING

• cupoliveoil• cuprawapplecidervinegar•2clovesgarlic•2tbspfreshlemonjuice•1tspHimalayansalt• cupfreshbasil•1tspdriedoregano

• cupwaterBlendallingredientstogetheranduseformixedsalads.Yields2cups.

CREAMYTAHINIDRESSING

•4tbsprawtahini•4tbspwarmwater•juiceof1lemon•1tbspNamaShoyu•dashofcayenne

Addwatertotahiniandmixwellwithspoon.Addrestofingredientsandadjustamountofwateriftoothick.Thisdressingwillthickeninthefridge.Yieldsapproximately cup.

CREAMYTAHINIDIP

Use the same ingredients as above dressing, but with less water. Servecauliflower,broccoli,andbabycarrotswiththistastydip.

No-oilSaladDressings

DRANN’SDRESSING•2tbsplemonjuice• ripeavocado,peeledandseeded• tspfreshdill(optional)

Blendalltogether.Addmorelemonforlightertaste.Yieldsapproximately cup.

ORANGEAVOCADODRESSING

•1avocado,peeledandseeded•juiceof1orange• tspNamaShoyuortamarisauce

Blendallingredientsuntilsmooth.Yieldsapproximately cup.

GREENGODDESSDRESSING

•1avocado,peeledandseeded•1clovegarlic,crushed•juiceof1lime•1stalkcelery,chopped•1greenonion,chopped• tspdulse•2tbspwater

Blendallingredientsuntilsmooth.Ifdressingistoothick,addmorewater.Yieldsapproximately cup.

VEGETABLEDRESSING

•1tomato,chopped•1cucumber,chopped•1redpepper.seededandchopped•2tbspcilantro(ortotaste)• tspdulse•2tbspRejuvelacorwater

Blendallingredientsuntilsmooth.Ifdressingistoothick,addmorewaterorRejuvelac.Yields1cup.

SWEETANDSPICYDRESSING

• avocado•4tbsplemonjuice•1tbspraisins(soakedatleast30minutes)•dashofcayenne•Rejuvelacorwater

Blendallingredientsuntilsmooth.Ifdressingistoothick,addmorewaterorRejuvelac.Yields cup.

PAPAYADRESSING

• ripepapaya,peeledandchopped•juiceof lime•dashofHimalayansalt•2tbspwater

Blendallingredientsuntilsmooth.Yields1cup.

CREAMYPINEAPPLEDRESSING

•1 cupspeeledandchoppedpineapple• cuporangejuice

Blendallingredientsuntilsmooth.Yields2cups.

BLUEBERRYDRESSING

•1cupblueberries(freshorfrozen)•1tbsplemonjuice

Blendallingredientsuntilsmooth.Yields1cup.

Pâtés,Dips,andSpreadsThese recipes are very versatile and make excellent staples. Pâtés, dips, andspreadsareeasytotaketoworkforyourlunch.They’realsodeliciousinsushirolls,collardorromainewraps, insauces,andservedwithdehydratedcrackersandveggiesticks.Please note that nut and seed disheswill slow down the cleansing process.

Theyaretobeeatenassidedishes.Eatinsmallamounts,especiallyifyouwishtoloseweight.

COCONUTBUTTER

Arichspread,deliciousondehydratedcrackers.• cuppurecoconutoil•2tbsprawagave

Mixingredientswithabutterknife.Storeinglassjarindark,coolplace.Yields cup

AVOCADOMAYO

•1tomato,chopped•juiceof lemon•1avocado,peeled,seeded,andchopped•1handfulbasilleaves•2dates,pittedandchopped

Process all ingredients together in food processor. Enjoy wrapped in romaineleavestoppedwithsprouts!Yields1cup.

RAWKETCHUP

•1cupfreshtomatoes• cupsun-driedtomatoes,soaked2–4hoursinwater

Blenduntilsmoothandstoreinglassjar.Keeps1weekinthefridge.Yields1 cups.

DULSETAPENADE

Aquickandnutritiousspreadforcrackers.• cupdulseflakes•1tbspoliveoil•2tbsplemonjuice

Mixallingredientsbyhand.Yields cup.

RAWSALSA

•8tomatoes,chopped•4stalkscelery,chopped• onion,chopped•1clovegarlic,minced• cupmincedcilantro•1jalapenopepper,seededandminced(optional)•juiceof2limes

Mixallingredientsinbowlandmarinatefor1hour.Makes4servings.

CREAMYSPINACHDIP

Servewithbabycarrots,cauliflower,broccoli,andredpeppers.• redonion,chopped•1cupspinach•3clovesgarlic,crushed• cuprawtahini•4tbsplemonjuice• tbspHimalayansalt• cupfreshdill• tspblackpepper•dashofcayenne

Blendonioninfoodprocessor,addingspinachalittleatatime.Blendwithrestofingredientsuntilcreamy.Makes4servings.

AVOCADODIP

Servewithbabycarrots,redpeppers,andcucumbers.•1avocado,peeledandseeded•1tomato,chopped•smallhandfulcilantro•juiceof lemon• tspdulse

Blendallingredientsinfoodprocessor.Makes2servings.

PESTO

Tosswithrawzucchininoodlesmadeinthespiralsliceror,ifnecessary,cookedwholegrainpasta.Thispesto isalsoexcellentasastuffing forrawmushroomcaps.

•2clovesgarlic,crushed•1bunchfreshbasilleaves• cuphempseeds•1tspHimalayanseasalt• cupoliveoil•2tbspwater(optional)

Blendallingredientswellinfoodprocessor.Ifpestoistoothick,thinwithwater.Makes2–4servings.

NOBEANHUMMUS

•3zucchini,chopped•2clovesgarlic,crushed• cuprawtahini• cupoliveoil• cuplemonjuice• tspHimalayansalt•dashofcayenne

Infoodprocessor,blenduntilsmooth.Garnishwithfreshparsley.Makes4servings.

SUNNYPÂTÉThisisanexcellentstarterrecipe.Thelemonandgarlicwillhelppreserveitfor6daysinthefridge.Fordifferent flavors,addonion,redpepper,celery,dulse,miso,cilantro,curry,etc.Experimentandenjoy!•2cupssunflowerseeds,soakedovernight• cuplemonjuice•2clovesgarlic,chopped•1tbspNamaShoyu,unpasteurizedmiso,ortamarisauce•dulseorCelticorHimalayansalt,totaste•2–4tbspwater(forconsistency)

Process sunflower seedswith restof the ingredientsuntil smooth. If too thick,add water. Store in a covered container in the fridge. Add raw choppedvegetables,oruseasadip,saladdressing,orspreadforSaladWrap(page152).Makes6servings.

ITALIANPÂTÉ•1cupsoakedsunflowerseeds•10sun-driedtomatoes•2tbspoliveoil(optional)

•1clovegarlic,chopped•smallbunchfreshbasil

Process all ingredients in food processor. Season to taste with dulse orHimalayansalt.Makes4servings.

SUNFLOWERHERBPÂTÉ•2cupssunflowerseeds,soakedovernight•1clovegarlic,chopped• cupfreshparsley•2tbsprawtahini• cuplemonjuice•2tbspoliveoil•1tspdriedbasil•dashcayenne•Himalayansalt(ordulse)totaste

Blendallingredientsinfoodprocessor.SeasontotastewithdulseorHimalayansalt.Makes8servings.

Entrées

“IT’SAWRAP!”•4largeromainelettuceorcollardleaves•1avocado,peeled,seeded,anddiced•1cucumber,chopped•1redpepper,seededandchopped•4tbspfreshcilantro•4handfulssunflowergreens•juiceof1lime

Topromaineorcollardleaveswithotheringredientsandsprinkleeachwithlimejuice.Rolleachleaforeatasa“boat.”Makes2servings.

BLT

RecipebyDavidKlein,PhD,authorofSelfHealingColitis&Crohn’s (LivingNutrition,2005).Nobacon,nobread—theBisforBrazil!

•1ozsun-driedtomatoes,soakedinwater• cupofBrazilnuts,soakedandground(cashewscanalsobeused)•6largelettuceleaves• cuppinenuts,soaked•1largetomato•3thinslicessweetonion(optional)

Drainsun-driedtomatoes, thenblendwithBrazilnuts.Addwaterasneededtomakeaworkablemixture.Formthetomatomixtureinto3pattiesandplaceoneoneachof3lettuceleaves.Drain, rinse, and blend pine nuts. Add water as needed to create a creamyconsistency.Spoonthepinenutmixtureoverthepatties.Thepinenutsactlikeamayonnaise.Topeachpattywithatomatoslice,asliceofonion,andaleafoflettuce.Makes3servings.

ALMONDBUTTERANDBANANASANDWICH

•4ripebananas,peeled•4romainelettuceleaves•4tsprawalmondbutter

Spread1 tspofalmondbutteroneach lettuce leaf.Place1bananaon topandwrapleafaroundit.Ifpreferred,bananascanbemashedandspreadonleaves.Makes4servings.

SALADWRAP

•1cupSunflowerHerbPâté(page151)•1tomato,sliced•2romainelettuceleaves•2handfulssproutsofyourchoice

Spreadpâtéonleaves.Topwith1tomatosliceandhandfulofsprouts.Makes2servings.

CHILI

•1clovegarlic,chopped• cuponion,diced• cupsun-driedtomatoes,soaked2hoursinwater•3cupstomatoes,dicedsmall• cupzucchini,chopped•2cupsredpepper,seededanddicedsmall•1cupcarrots,choppedfinely•2tbspchilipowder• tspcumin•1tspItalianseasoning

Processgarlic,onion,sun-driedtomatoes,2cupstomatoes,andzucchiniinfoodprocessor, blendingwell. Place remaining tomatoes and carrots in large bowl,thenmixinblendedtomatosauce.Addspicesandmixwell.Makes4servings.

BETTER-THAN-BEANS

This recipemakes a great-tasting spreadwith a consistency similar to refriedbeans.

•2cupssunflowerseeds,soaked• med.onion,chopped•2tomatoes,chopped• cupcelery,chopped•4tbspflax,hemp,oroliveoil•1tbsponionpowder•2tspchilipowder•1tspcuminpowder•1tspHimalayansalts•1tbspunpasteurizeddarkmiso•1tspapplecidervinegar• – cuppurifiedwater

Blendsunflowerseeds,tomatoes,andceleryinafoodprocessor.Addremainingingredientsandprocessagain.Makes4–6servings.

TOMATOMARINARASAUCE

Usetotopzucchini“noodles”madefromaspiralslicer.•1cupsun-dried tomatoes,soakeduntilsoft (about30minutes),with thesoakingwater•2cupschoppedfreshtomatoes•3tbspoliveoil•1tbsplemonjuice•2tbspmincedfreshoregano•2tbspNamaShoyu•1tspfreshrosemary• tspfreshthyme•1to2clovesgarlic•4–6med.zucchini (spiralized intonoodles—approximatelyonezucchiniperserving)

Blendallingredients—exceptzucchini—untilsmooth.Pourover“noodles”andserve.Makes4servings.

STIR-NO-FRY

• cupgratedcarrots• cupgratedzucchini• cupgrateddaikonradish•1headbokchoy,chopped• cupseeded,dicedredpepper• cupfinelychoppedredcabbage•1headbroccoli,finelychopped• cuproughlychoppedsnowpeapods• cupgreenonions,chopped•1tbsprawsesameseeds(blackorwhite)

Dressing:

• cuplemonjuice

• cupNamaShoyu•8clovesgarlic,crushed•1 -inchpieceginger,1 -inchthick,peeled•1 cupoliveoil.

Mixallingredientsinalargebowl.Tosswithdressingandletmarinate4hours.Makes4servings.

NORIROLLS

Norirollsareagreatfastfood.Includeleftoverpâtéforamoresubstantialroll.Thesearebestmadejustbeforeservingasthenorisheetsquicklybecomesoggy.

•2norisheets(blacksheetsareusuallyraw)•1avocado,peeled,seeded,andmashed•1carrot,grated•1redpepper,choppedfine•1Englishcucumber,slicedthinlylengthwise•sunflower,alfalfa,radishand/orcloversprouts

Spreadmashedavocadoonnoriroll.Topwithveggiesandsproutsandrollthenoriawayfromyou,sealingtheedgewithalittlewater.Serveimmediately.Makes1–2servings.

MASHED“POTATOES”

• cupmacadamianuts,soaked30minutes•2cupschoppedcauliflower• cuplemonjuice•2tbspoliveoil•1clovegarlicor tspgarlicpowder•1tsprosemaryorItalianseasoning•Himalayansaltandpepper,totaste

Grind nuts in food processor. Add cauliflower and remaining ingredients andblendwell.Makes2–4servings.

DessertsThe followingdesserts are fairly lightandwon’t slowdown thedetoxprocesstoomuch.Enjoy!

PRUNEDELIGHT

•5dates,pitted(soakedfor2hours)•5largeprunes,pitted(soakedfor2hours)• cupwater•1or2ripebananas,peeledandsliced

Blendsoakeddatesandpruneswithwater toasmoothconsistency.Serveoverslicedbananas.Makes2servings.

FLAX-ATIVE

Afillingcerealthatactslikeagentlelaxative—goodtoeatinthemorning.Chiaseedsmayalsobeusedinthisrecipe.• cupgoldenflaxseeds,soakedovernight

•1banana,peeled•2prunes,soaked(optional)•1cupwarmwater• tspcinnamon•steviatotaste(optional)

Blendallingredients.Makes2–4servings.

BANANA“ICECREAM”Myfamily’sfavoritedessert.Betterthananysofticecream!

•4cupsfrozenbananas,peeledandchoppedinpieces•1–2tbspwateroralmondmilk(optional)

Place frozen bananas in blender, food processor, or Champion juicerwith theblank blade. If using blender, add just enough water or almond milk to turnbananasthroughtheblades.Serveimmediately.Makes2–4servings,dependingonhowhungryyouare!

FROZENVANILABLIS

•1cupwater•1tbsprawtahini•2frozenbananas,peeled•1tspvanillaextract

Inblender,combineallingredientsandblendwell.Serveimmediately.Makes2servings.

APPLESAUCE

•4galaapples,peeled,cored,andchopped• cuppurifiedwater(orRejuvelac)•6dates,pitted• tspcinnamon•pinchofnutmeg

Blendallingredientsuntilsmooth.Makes2–4servings.

CAROBCREAM

•1avocado,peeledandseeded• cuprawcarobpowder•2tbspcoconutoil•2tbsprawagave

Infoodprocessor,processallingredientsuntilcreamy.Makes2servings.

CAROBPUDDING

•1avocado,peeledandseeded•1banana,peeled• cupcarobpowder•2–3dates,pittedandsoaked

Blendallingredientsinfoodprocessoruntilcreamy.Makes2servings.

CASHEWCREAM

Deliciousandrich—tobeeateninmoderation.•1cupcashewnuts,soaked•1cuppurifiedwater(orRejuvelac)•4galaapples,peeled,cored,andchopped•6dates,pitted(soaked2–4hours)

Blendallingredientstogetheruntilsmooth.Makes4servings.

DECADENTCHOCOLATESAUCE

Atastytoppingfor“bananaicecream”orasafondue!•1tbsprawcarobpowder•1tsprawtahini• tspcoconutoil•2tsprawagave•dashofcinnamon

Blendallingredientsuntilsmooth.Makes2servings.

BANANAPUDDING

•6ripebananas,peeled• cupfreshapplejuice(orwater)•1 cupsraisins• tspnutmeg•2tbsprawagave

Blendallingredientsuntilsmooth.Refrigerateuntilchilled.Makes2–4servings.

RAWAPPLEPIE

Crust:•3cupsalmonds,chopped•1cupdates,pitted

Infoodprocessor,processuntildoughstickstogether.Pressinto8-inchpiedish.

Filling:•6apples,choppedfinely•2tbsplemonjuice•dashcinnamon•1tbsppsylliumpowder• cupfreshblueberries,raspberries,orotherberriesforgarnish(optional)

Process2applesinfoodprocessorwithlemonjuiceandpsylliumpowder.Placeinbowlwithremainingapples.Mixbyhandandaddtopieshell.Decoratepiesliceswithfreshberriesifyouwish.Makes8servings.

FUSS-FREECARROTCAKE

Adelightfulcarrotcakewithaguilt-free“creamcheese”icing!•6mediumcarrots,chopped•2largeapples,peeledandchopped•1cupdriedapricots,soaked1hour•1cupraisins,soaked1hour•1cupdriedcoconut•1tspcinnamon• tspdriedginger• tspgroundnutmeg• tspcardamom• tsporangezest

Inafoodprocessor,processcarrotsandapples.Transfertobowl.Next,processapricots and raisins, adding to the carrot mixture. Mix in the remainingingredientsbyhand.Pressintospringformpanandrefrigeratewhilepreparingtheicing.

CASHEWCHEESEICING

•1cuprawcashews,soaked4hours• cuppurifiedwater•2tbsprawagave•juiceof1lemon•2tbspshreddedcoconut

Blend cashewswithwater, agave, and lemon juice until creamy, addingmorewaterifnecessary.Spreadicingoncakeandtopwithshreddedcoconut.Makes8servings.

1.Methylsulfonylmethane(MSM)powderhasbeenusedasananti-inflammatorydietarysupplementhelpfulinrelievingsymptomsofosteoarthritis.

APPENDIX2:RecommendedReadingandResources

BooksAirola,Paavo.AreYouConfused?HealthPlusPublishing,1971.Anderson,Rich.Cleanse&Purify Thyself—TheCleanMeOutProgram.RichAnderson,1992.Anderson,Rich.TheRaveDiet&Lifestyle.ravediet.com,2004.Boutenko,Victoria.GreenforLife.RawFamilyPublishing,2005.Boutenko, Victoria. 12 Steps to Raw—How to End Your Dependency onCookedFood.NorthAtlanticBooks,2007.Brazier,Brendan.TheThriveDiet:TheWholeFoodWay toLoseWeight,ReduceStress,andStayHealthy.DaCapoPress,2007.Campbell, Colin T. and ThomasM. Campbell II. The China Study: TheMostComprehensiveStudyofNutritionEverConducted.BenbellaBooks,2006.Clement,Brian.HippocratesLifeForce.HealthyLivingPublications,2007.Cousens,Gabriel.ConsciousEating.NorthAtlanticBooks,2000.Diamond,Harvey.Fit for Life, Not Fat for Life. Health CommunicationsInc.,2003.Dorit.CelebratingOurRawNature.BookPublishingCompany,2007.Hay,Louise.HealYourBody.HayHouse,1984.Meyerowitz, Steve. Sproutman’s Kitchen Garden Cookbook. SproutmanPublications,1999.Meyerowitz, Steve. Sprouts the Miracle Food: The Complete Guide toSprouting.SproutmanPublications,1998.Monarch,Matt.RawSuccess.MonarchPublishing,2007.

Nison,Paul.RawFoodFormula forHealth.HealthyLivingPublications,2008.Rogers,SherryA.DetoxifyorDie.Prestige,2002.Stokes, Angela. Raw Emotions. E-book available from:store.rawreform.com Vasey, Christopher. The Acid-Alkaline Diet forOptimalHealth.HealingArtsPress,2004.Wigmore, Ann. The Blending Book: Maximizing Nature’s Ingredients.AveryPublishing,1997.Wigmore, Ann. The Hippocrates Diet and Health Program. AveryPublishing,1983.Wigmore, Ann. Recipes for Health and Longer Life. Avery Publishing,1982.Wigmore, Ann. The Sprouting Book—How to Grow and Use Sprouts toMaximizeYourHealthandVitality.Avery,1986.

RECOMMENDEDFILMS

Eating(ravediet.com,2008).HealingCancerfromtheInsideOut(ravediet.com,2008).VeganFitnessBuiltNaturally(M.JohnsonProduction,2005).YouCanHealYourLife(HayHouse,2008).

HELPFULWEBSITES

annwigmore.orgfromsadtoraw.comhippocratesinst.orglivingnutrition.comnutritiondata.compaulnison.comravediet.comrawfamily.comrawfoods.comrawreform.comrawspirit.orgserenityspaces.orgsimplyraw.casunfood.comtreeoflife.nu

APPENDIX3:Nutrientvaluesofselectgreens

Eatyourgreens!Dark,leafygreenscontainanabundanceofvitamins,minerals,andantioxidants.Theyarerichinfiberandfolicacidandareoneoftherichestnondairy sources of calcium. The high vitamin C and magnesium contentenhances theabsorptionofcalcium.Eating foods rich inchlorophyll (ingreenvegetables)alsohelpsprovidethebodywithvitaminKandoxygen-carryingredbloodcells.Make sure to vary your leaf choices. Below are some of the more commongreensweliketoaddtooursmoothiesandsalads.

Arugula(Amountsper1leaf,2g)

Calories 0.5(2.1kJ)Protein 0.1gTotalCarbohydrate 0.1gTotalFat 0.0gOmega-3fattyacids 3.4mgOmega-6fattyacids 2.6mgVitaminA 47.5IUBetaCarotene 28.5mcgVitaminC 0.3mgVitaminK 2.2mcgFolate 1.9mcgCalcium 3.2mgMagnesium 0.9mgPhosphorus 1.0mgPotassium 7.4mgSodium 0.5mg

Source:NutritionData.com

Avocados(Amountsper1cup,150g)

Calories 240(1005kJ)Protein 3.0gTotalCarbohydrate 12.8gDietaryFiber 10.1gTotalFat 22.0gOmega-3fattyacids 165mgOmega-6fattyacids 2534mgVitaminA 219IUBetaCarotene 93.0mcgVitaminC 15.0mgVitaminE 3.1mgVitaminK 31.5mcgThiamin 0.1mgRiboflavin 0.2mgNiacin 2.6mgVitaminB6 0.4mgFolate 122mcgCalcium 18.0mgIron 0.8mgMagnesium 43.5mgPhosphorus 78.0mgPotassium 727mgSodium 10.5mgZinc 1.0mgCopper 0.3mgManganese 0.2mgSelenium 0.6mcgFluoride 10.5mcg

Source:NutritionData.com

Bokchoy(Amountsper1cup,70g)

Calories 9.1(38.1kJ)

Protein 1.0gTotalCarbohydrate 1.5gDietaryFiber 0.7gTotalFat 0.1gOmega-3fattyacids 35.7mgOmega-6fattyacids 27.3mgVitaminA 3128IUBetaCarotene 1877mcgVitaminC 31.5mgVitaminE 0.1mgVitaminK 25.1mcgNiacin 0.3mgVitaminB6 0.1mgFolate 46.2mcgCalcium 73.5mgIron 0.6mgMagnesium 13.3mgPhosphorus 25.9mgPotassium 176mgSodium 45.5mgZinc 0.1mgManganese 0.1mgSelenium 0.3mcg

Source:NutritionData.com

Celery(Amountsper110g)

Calories 17.6(73.7kJ)Protein 0.8gTotalCarbohydrate 3.3gDietaryFiber 1.8gTotalFat 0.2gOmega-6fattyacids 86.9mgVitaminA 494IUBetaCarotene 297mcgVitaminC 3.4mgVitaminE 0.3mg

VitaminK 32.2mcgRiboflavin 0.1mgNiacin 0.4mgVitaminB6 0.1mgFolate 39.6mcgCholine 6.7mgCalcium 44.0mgIron 0.2mgMagnesium 12.1mgPhosphorus 26.4mgPotassium 286mgSodium 88.0mgZinc 0.1mgManganese 0.1mgSelenium 0.4mcgFluoride 4.4mcg

Source:NutritionData.com

Cilantro(Amountsper cup4g)

Calories 0.9(3.8kJ)Protein 0.1gTotalCarbohydrate 0.1gDietaryFiber 0.1gTotalFat 0.0gOmega-6fattyacids 1.6mgVitaminA 270IUAlphaCarotene 1.4mcgBetaCarotene 157mcgVitaminC 1.1mgVitaminE 0.1mgVitaminK 12.4mcgFolate 2.5mcgCalcium 2.7mgIron 0.1mgMagnesium 1.0mgPhosphorus 1.9mg

Potassium 20.8mgSodium 1.8mg

Source:NutritionData.com

Collardgreens(amountsper1cup,chopped36g)

Calories 10.8(45.2kJ)Protein 0.9gTotalCarbohydrate 2.0gDietaryFiber 1.3gTotalFat 0.2gOmega-3fattyacids 38.9mgOmega-6fattyacids 29.5mgVitaminA 2400IUAlphaCarotene 85.7mcgBetaCarotene 1383mcgVitaminC 12.7mgVitaminE 0.8mgVitaminK 184mcgNiacin 0.3mgVitaminB6 0.1mgFolate 59.8mcgCalcium 52.2mgIron 0.1mgMagnesium 3.2mgPhosphorus 3.6mgPotassium 60.8mgSodium 7.2mgManganese 0.1mgSelenium 0.5mcg

Source:NutritionData.com

Cucumber(Amountsper cupslices52g)

Calories 7.8(32.7kJ)Protein 0.3gTotalCarbohydrate 1.9gDietaryFiber 0.3gTotalFat 0.1gOmega-3fattyacids 2.6mgOmega-6fattyacids 14.6mgVitaminA 54.6IUAlphaCarotene 5.7mcgBetaCarotene 23.4mcgVitaminC 1.5mgVitaminK 8.5mcgNiacin 0.1mgFolate 3.6mcgCholine 3.1mgCalcium 8.3mgIron 0.1mgMagnesium 6.8mgPhosphorus 12.5mgPotassium 76.4mgSodium 1.0mgZinc 0.1mgSelenium 0.2mcgFluoride 0.7mcg

Source:NutritionData.com

Dandeliongreens(Amountsper1cup,chopped,55g)

Calories 24.7(103kJ)Protein 1.5gTotalCarbohydrate 5.1gDietaryFiber 1.9gTotalFat 0.4gOmega-3fattyacids 24.2mgOmega-6fattyacids 144mgVitaminA 2712IUBetaCarotene 1628mcgVitaminC 19.3mgVitaminE 2.6mgVitaminK 151mcgThiamin 0.1mgRiboflavin 0.1mgNiacin 0.4mgVitaminB6 0.1mgFolate 14.9mcgCalcium 103mgIron 1.7mgMagnesium 19.8mgPhosphorus 36.3mgPotassium 218mgSodium 41.8mgZinc 0.2mgCopper 0.1mgManganese 0.2mgSelenium 0.3mcg

Source:NutritionData.com

Elive(per1g)

Calories 260cal/100gProtein 60%

Carbohydrate 12%Omega-3fattyacids 29.50mgOmega-6fattyacids 6.00mgAscorbicAcidC 6.70mcgBiotin 0.33mcgCholine 2.30mcgCobaliminB12 8.00mcgFolicAcid 1.00mcgInositol 0.35mcgNiacinB3 0.13mcgB5 6.80mcgBetacarotene 1890IUPyridoxineB6 11.1mcgRiboflavinB2 49mcgThiamineB1 4.80mcgVitaminE 0.13IUVitaminK 40.0mcgBoron 0.15mgCalcium 14.0mgChloride 0.47mgChromium 0.53mcgCobalt 2.0mcgCopper 4.30mcgFluoride 38.0mcgIodine 0.53mcgIron 350.7mcgMagnesium 2.20mgManganese 32.0mcgMolybdenum 3.30mcgNickel 5.30mcgPhosphorus 5.20mcgPotassium 12.0mcgSelenium 0.67mcgSilicon 186.5mcgSodium 2.70mgTin 0.47mcgTitanium 46.60mcgZinc 18.7mcg

Source:NutritionData.com

Kale(Amountsper1cup,chopped,67g)

Calories 33.5(140kJ)Protein 2.2gTotalCarbohydrate 6.7gTotalFat 0.5gOmega-3fattyacids 121mgOmega-6fattyacids 92.4mgVitaminA 10302IUBetaCarotene 6182mcgVitaminC 80.4mgVitaminK 547mcgThiamin 0.1mgRiboflavin 0.1mgNiacin 0.7mgVitaminB6 0.2mgFolate 19.4mcgCalcium 90.5mgIron 1.1mgMagnesium 22.8mgPhosphorus 37.5mgPotassium 299mgSodium 28.8mgZinc 0.3mgCopper 0.2mgManganese 0.5mgSelenium 0.6mcg

Source:NutritionData.com

Lambsquarter(Amountsper1oz,28g)

Calories 12.0(50.2kJ)Protein 1.2gTotalCarbohydrate 2.0g

DietaryFiber 1.1gTotalFat 0.2gOmega-3fattyacids 10.1mgOmega-6fattyacids 87.6mgVitaminA 3248IUVitaminC 22.4mgRiboflavin 0.1mgNiacin 0.3mgVitaminB6 0.1mgFolate 8.4mcgCalcium 86.5mgIron 0.3mgMagnesium 9.5mgPhosphorus 20.2mgPotassium 127mgSodium 12.0mgZinc 0.1mgCopper 0.1mgManganese 0.2mgSelenium 0.3mcg

Source:NutritionData.com

Mustardgreens(Amountsper1cup,56g)

Calories 14.6(61.1kJ)Protein 1.5gTotalCarbohydrate 2.7gDietaryFiber 1.8gTotalFat 0.1gOmega-3fattyacids 10.1mgOmega-6fattyacids 11.2mgVitaminA 5881IUBetaCarotene 3528mcgVitaminC 39.2mgVitaminE 1.1mgVitaminK 278mcgRiboflavin 0.1mg

Niacin 0.4mgVitaminB6 0.1mgFolate 105mcgCalcium 57.7mgIron 0.8mgMagnesium 17.9mgPhosphorus 24.1mgPotassium 198mgSodium 14.0mgZinc 0.1mgCopper 0.1mgManganese 0.3mgSelenium 0.5mcg

Source:NutritionData.com

Parsley(Amountsper1cup,60g)

Calories 21.6(90.4kJ)Protein 1.8gTotalCarbohydrate 3.8gDietaryFiber 2.0gTotalFat 0.5gOmega-3fattyacids 4.8mgOmega-6fattyacids 69.0mgVitaminA 5055IUBetaCarotene 3032mcgVitaminC 79.8mgVitaminE 0.4mgVitaminK 984mcgThiamin 0.1mgRiboflavin 0.1mgNiacin 0.8mgVitaminB6 0.1mgFolate 91.2mcgCalcium 82.8mgIron 3.7mgMagnesium 30.0mg

Phosphorus 34.8mgPotassium 332mgSodium 33.6mgZinc 0.6mgCopper 0.1mgManganese 0.1mgSelenium 0.1mcg

Source:NutritionData.com

Romainelettuce(Amountsper1innerleaf,6g)

Calories 1.0(4.2kJ)Protein 0.1gTotalCarbohydrate 0.2gDietaryFiber 0.1gTotalFat 0.0gOmega-3fattyacids 6.8mgOmega-6fattyacids 2.8mgVitaminA 348IUBetaCarotene 209mcgVitaminC 1.4mgVitaminK 6.2mcgFolate 8.2mcgCholine 0.6mgCalcium 2.0mgIron 0.1mgMagnesium 0.8mgPhosphorus 1.8mgPotassium 14.8mgSodium 0.5mg

Source:NutritionData.com

Spinach(Amountsper1cup,30g)

Calories 6.9(28.9kJ)

Protein 0.9gTotalCarbohydrate 1.1gDietaryFiber 0.7gTotalFat 0.1gOmega-3fattyacids 41.4mgOmega-6fattyacids 7.8mgVitaminA 2813IUBetaCarotene 1688mcgVitaminC 8.4mgVitaminE 0.6mgVitaminK 145mcgRiboflavin 0.1mgNiacin 0.2mgVitaminB6 0.1mgFolate 58.2mcgCalcium 29.7mgIron 0.8mgMagnesium 23.7mgPhosphorus 14.7mgPotassium 167mgSodium 23.7mgZinc 0.2mgManganese 0.3mgSelenium 0.3mcg

Source:NutritionData.com

Swisschard(Amountsper1cup,36g)

Calories 6.8(28.5kJ)Protein 0.6gTotalCarbohydrate 1.3gDietaryFiber 0.6gTotalFat 0.1gOmega-3fattyacids 2.5mgOmega-6fattyacids 22.7mgVitaminA 2202IUAlphaCarotene 16.2mcg

BetaCarotene 1313mcgVitaminC 10.8mgVitaminE 0.7mgVitaminK 299mcgNiacin 0.1mgFolate 5.0mcgCalcium 18.4mgIron 0.6mgMagnesium 29.2mgPhosphorus 16.6mgPotassium 136mgSodium 76.7mgZinc 0.1mgCopper 0.1mgManganese 0.1mgSelenium 0.3mcg

Source:NutritionData.com

AboutSimplyRaw

Ibelievethat the livingfoodslifestylecanchangepeople’s livesfor thebetter,andIhaveseenmanypeopletransformtheirhealthbyadoptingarawandlivingfoods diet. During 2004, I made the decision to launch my own business,SimplyRaw, as a way to reach out to the public and help educate people.SimplyRawismypassion,mybelief,andanexpressionofmylife.Iamexcitedtobehelpingpeopleexperiencewell-beingandincreasedhealth,andtoobservethetransformationsthatthelivingfoodslifestylecanbringtopeoples’lives.SimplyRaw is primarily serviced-based. We offer live food preparation

workshops,focusingonquickandeasyrecipesthatmaximizenutritionalvalue.SimplyRaw also offers raw food chef certification classes and natural weightlossprogramsbasedonmyeighteenyearsof experiencewith the living foodslifestyle.My detox program has evolved and developed since 2006. The program

provides either monthly group participation or personalized individual detoxcoachingworldwide. Thismanual is based on the constructive feedback fromthousandsofdetoxgroupparticipantswhocontributedtoitsconstantevolutionandrefinement.Communityinvolvementisveryimportanttomeandmyfamily.Wereachout

andengagethecommunityasoftenaspossible.Since2004wehaveorganizedmonthly rawveganpotlucks,withover fiftypeople in regular attendance, andabout 120 people at our largest potluck (excluding our raw wedding potluckwhichattractedapproximately160people).TheSimplyRawFestivalisnowthelargest free raw vegan festival in North America (and possibly the world).Starting in 2006 as an idea to promote the raw lifestyle through a raw piecontest, it was a half-day event. The 2008 event brought together over fiftyexhibitors, dozens of renowned speakers from across North America, andthousandsofdelightedparticipantsoverthecourseoftheweekend.Givingtothecommunity is important for my husband and me, and SimplyRaw regularlyparticipates in a variety of free community events, whether health shows,environmentfairs,musicfestivals,foodfairs,orstreetparties.

INDEX

Thepagenumbersinthisindexrefertotheprinteditionofthisbook.Recipesinbold.

A

acid-alkalinediet,105–106Acid-AlkalineDietbyChristopherVasey,106acidicfoods(table),106affirmations,positiveandSRLFD,64alfalfatea,113alkalinefoods(table),106AlmondButterandBananaSandwich,152animalprotein,41.SeealsoplantproteinAnnWigmore’sEnergySoup.SeealsoEnergySoup,135AppleSauce,156Apple-KaleGreenSmoothie,121applesinEnergySoup,36AvocadoDip,149AvocadoMayo,148avocadosinEnergySoup,36

B

Banana“IceCream,”156BananaPudding,129,158BananaShake,119Banana-AvocadoPudding,127Banana-Mango-SpinachPudding,130Banana-SpinachGreenSmoothie,48beautyproducts.Seepersonalcareproductsandskincareproductsbeepollen,112BerrySmoothie,120Better-than-Beans,153BlendedSalad,139blendinginWeek4(Days3,4,5),87blendingandjuicingofrawfoods,39–40BLT,152BlueBlissPudding,129BlueberryDressing,147BlueberryMilkshake,126BoscPear-Raspberry-KaleGreenSmoothie,48Breakfasts(recipes),131–133breakfasts,rawinSRLFDP,68breathing,deep,95buckwheatgreens/sproutsinEnergySoup,36BuckwheatPorridge,131burdockroottea,113

C

CabbageRejuvelac.SeealsoRejuvelacingredientsandpreparation,38CabbageSlaw,144caffeine,70–71.Seealsocoffeecalcium,110CarobCream,157CarobPudding,157CarobShake,120CarobSuper-Shake,126Carob-DateShake,125Carrot-AppleShake,119CashewCheeseIcing,159CashewCream,157cat’sclawtea,113cayennetea,113chamomiletea,113chemicals,19–20.Seealsotoxinsincleaningproducts,60inpersonalcareproducts,62chewinganddigestion,26,68chiaseeds,112childrenanddetoxprogram,57Chili,153ChinaStudy,ThebyT.ColinCampbell,42chlorella,111CitrusDrink,118cleaningproducts,60cleansing.Seedetoxificationcleansingreactions,30–31duringWeek3,84CoconutButter,148coffee.Seealsocaffeine

withdrawalfrom,70–71coloncleansing,96.Seealsocolonicirrigationcolonicirrigation,96–97inWeek3,83inWeek4,86colonics.Seecolonicirrigationcookedfoodsharmfuleffectsof,24CoolCucumberSoup,137cosmetics.Seeskincareproductsandpersonalcareproductscravings,food,56–57,82CreamofTomatoSoup,135CreamofZucchiniSoup,133CreamyCauliflowerSoup,137CreamyCelerySoup,134CreamyItalianDressing,145CreamyKaleSoup,136CreamyPearPudding,128CreamyPineappleDressing,147CreamySpinachDip,149CreamyTahiniDressing,145CrèmeBuckwheat,132

D

DaikonSalad,145dandeliontea,113DecadentChocolateSauce,157dehydration.Seealsowater,52Desserts,155–159detoxification,13–14,16complementarytherapiesfor,92–99healthbenefits,21–22herbalteasfor,113–115DietforaNewAmericabyJohnRobbins,42digestiveenzymes.Seeenzymesdinners,rawforSRLFDP,69DrAnn’sDressing,146DrAnn’s“Wake-Up”MorningDrink,118DrAnn’sWatermelonSmoothie,119dryskinbrushing,92–93dulse.SeealsoseavegetablesinEnergySoup,35DulseTapenade,148

E

ELive,65,111asreplacementforcoffee,71EasySpinachSalad,143eatinglessandlongevity,24–25echinaceatea,114emotions,toxic,31–32enemas,98–99EnergySoup.Seealsorecipe,135basicingredients,34–35nutritiousingredientsin,35–36Entrées,151–155EnzymeNutritionbyEdwardHowell,23enzymes,assupplements,111digestive,26inrawfoods,23Epsomsaltbaths,95essentialfattyacids,111.Seealsofatsandoilsexerciseandwell-being,54

F

familymembers.Seealsochildrenanddetoxprogram,57,69far-infraredsaunas,95fatsandoils.Seealsoessentialfattyacidsrawfoodsources,51FeedingtheHungryHeartbyGeneenRoth,56fenneltea,114fermentedfoods,48–51.Seealsosauerkraut,nutandseedcheesesfiber,40FireWater,117Flax(orChia)CreamPudding,130flaxseeds,112Flax-ative,156foodcombining,106–108fountainsyringe.SeeenemasFreshMelonSalad,131FrozenVanillaBliss,156fruitsugar,40fruittovegetableratioingreensmoothies,46fruit,raw,atbreakfast,68Fuss-FreeCarrotCake,159

G

GardenSalad,141garlic,112Gazpacho,134gingertea,114globeartichoketea,114goals,personalandSRLFDP,63GratedRedCabbage,144GreenBananaPudding,131GreenGoddessDressing,146GreenJuice,118GreenPowerGreenSmoothie,122GreenSmoothies,120–124.Seealso“OdetoGreenSmoothies”fruittovegetableratioin,46greens,leafy,inEnergySoup,36greens,nutrientvalueof(tables),162–170

H

hawthornberrytea,114HempMilk,125hempseeds,112herbaltea.Seeteahigh-watercontentfoods,25,68–69,100.SeealsowaterHippocratesHealthInstitute,11,15,24,33,34HowtoGetWellbyPaavoAirola,41hunger,copingwith,89–90

I

IndianCarrotSoup,138iodine,110iron,110“It’saWrap!”151ItalianPate,151

J

Juices,Fresh(recipes),117–119juicingandblending.Seeblendingandjuicingjuniperberrytea,114

K

KaleSalad,141kitchenequipment,forSRLFDP,68

L

lactobacteria.SeeprobioticsLemonWater,118licoriceroottea,114LiveOats,132LivePapayaPudding,130LivingAppleSauce,130LivingBananaPudding,130livingfoods,32,82LivingFoodsLifestyle(LFL),15,32–33,36,38,52–56.SeealsoWigmore,Annkeyelementsof,104–105LivingMuesli,132lunches,raw,forSRLFDP,69lymphaticmassage,95M

maca,111MangoBerryParfait,129Mango-ParsleyGreenSmoothie,47Mango-SpinachGreenSmoothie,121MangocadoPudding,127Mashed“Potatoes,”155MellowGreenSmoothie,121MellowMelonPudding,127milkthistletea,114MintyKaleandPearGreenSmoothie,122MintyPineappleSoup,139MixedGreenSaladDeluxe,142MixedGreenswithGingerDressing,140“MostImportantPartoftheBody,The”byTeresaSchumacherandToniS.Lund,96–97mulleintea,114

N

Natasha’sMid-morningRefresherGreenSmoothie,122Natasha’sVeryGreenSuperSmoothie,123nettletea,114NoBeanHummus,150NoriRolls,155nutandseedcheeses,50.SeealsoSeedCheeseandnutsandseedsNutandSeedMilks,125–126nutsandseeds,44,50–51.Seealsosprouts

O

“OdetoGreenSmoothies”byVictoriaBoutenko,46–48oil-freesaladdressings.SeeSaladDressings,No-oiloils.SeefatsandoilsOrangeAvocadoDressing,146OrangeBananaGreenSmoothie,122OrangeGreen,119oregano,wild,tea,114organicfoods,22overeating,impactonhealth,25

P

PapayaDressing,147PapayaPudding,128parsleyleaftea,114Pâtés,Dips,andSpreads,148–151PeachyMangoPudding,127Pear-Kale-MintGreenSmoothie,48pepperminttea,114PersimmonPudding,127personalcareproducts,60Pesto,150Pineapple-BananaDrink,118plantproteinsinrawandlivingfoods,41–43sourcesof,43pollution.SeetoxinsPowerMorningGreenSmoothie,123probiotics,48,111ProgressChart(table),73proteinrequirements,42–43.SeealsoplantproteinsPruneDelight,155PrunellaPudding,128Puddings,127–131Puddings,Living,130–131

Q

QuickandEasyAppleSauce,128QuickandEasySpinachSoup,136quick-transitfoods,27,90,109

R

RawApplePie,158RawFamilyWildBanangoGreenSmoothie,121rawfoods,65,73,76andtraveling,58–60aspartofhealthylifestyle,102–105forbreakfast,68inSRLFDP,29nutrientsandenzymesin,23RawKetchup,148RawSalsa,149rebounding,94redclovertea,115Rejuvelac,36–37.SeealsoCabbageRejuvelacinEnergySoup,35ingredientsandpreparation,37relaxation.Seealsostressanddigestion,26restaurantmealsanddetoxprogram,58rosehiptea,115

S

SaladDressings(recipes),145–147SaladDressings,No-oil(recipes),146–147SaladWrap,152Salads,139–147sampledailymenuaftertheDetoxProgram,101Week1,77–78Week2,80–81Week3,84Week4(Days1,2),86Week4(Days3,4,5),89Week4(Days6,7),91–92sauerkraut,ingredientsandpreparation,48–49seavegetables,112SeedCheese(withRejuvelac),50SeedCheese(withoutRejuvelac),50–51SeedYogurt,51SimplyRawLivingFoodsDetoxProgram(SRLFDP),13–14,18andcleansingreactions,30–31aspartofhealthylifestyle,100–105breakfasts,68dinners,69durationandeffectivenessof,16GentleOption,29kitchenpreparationfor,65lunches,69motivationandgoals,63–64preparationfor,28–29,65–71shoppinglistfor,66–68Week1,74–79Week2,79–82

Week3,82–85Week4(Days1,2),85–87Week4(Days3,4,5),87–90Week4(Days6,7),90–92SimplyRawSpringGreenSmoothie,123SimplyRaw’sgRAWnola,133SimplyRaw’sSpinachDillSoup,138SimplyRaw’sSun-filledGreenSmoothie,124skincareproducts,60–62.Seealsopersonalcareproductssleepandwell-being,53–54SmoothieOn-the-Run(GreenSmoothie),124Smoothies,Fruit,118–120socializingwhileonSRLFDP,58Soups,133–139SpicyKaleSalad,142Spinach-AppleSoup,136spirulina,112SproutSalad,140SproutedQuinoaSalad,144sproutsandsproutingbenefitsof,44buckwheat,36materialsandmethods,45sunflower,36Stir-No-Fry,154StrawberryShake,126Strawberry-Banana-RomaineGreenSmoothie,47stressandchronicillness,55anddigestion,26healthymanagementof,55–56SummerPudding,128sunflowergreens/sprouts,inEnergySoup,36

SunflowerHerbPâté,151SunnyPâté,150Superfoods,39–51.Seealsofermentedfoods,sproutsandsprouting,wheatgrassjuice,greenssupplements,vitaminandmineral,110–111supplements,wholefood,111–112SweetandSpicyDressing,147SweetBabySpinachSalad,139

T

taheebotea,115tea,herbal.Seealsonamesofspecificherbsfordetoxification(e.g.,dandelion)113–115thyme,wild,tea,115TomatoMarinaraSauce,154Tomato-CelerySoup,134Tomato-SproutEnergyGreenSmoothie,124tonguescraping,93–94toxicity,symptomsof,20toxins.Seealsodetoxification,toxicityincleaningandpersonalcareproducts,60–62sourcesof,19,20travelingandSRLFDP,58–60turmerictea,115

V

valeriantea,115VanillaAlmondMilk,125Vanilla-CoconutCream,129veganprotein.SeeplantproteinVegetableDressing,146vegetable-sourceprotein.Seeplantproteinvervaintea,115vitaminandmineralsupplements.SeesupplementsvitaminB,110vitaminD,110Vitamineral Green,112

W

WaldorfSalad,143water.Seealsodehydrationdailyrequirements,52–53high-watercontentfoods,25,68–69,100inRejuvelac,37tipsfordrinkingmore,53Week1,SRLFDPcleansingprocess,75cookedfoods,74foodstoeliminate,74,76recommendedrawfoods,75–76sampledailymenu,77–78Week2,SRLFDPfoodstoeliminate,80recommendedrawfoods,79–80sampledailymenu,80–81Week3,SRLFDPcleansingreactions,84enemasandcolonics,83foodstoeliminate,83livingfoods,82recommendedrawfoods,83sampledailymenu,84Week4(Days1,2),SRLFDPrecommendedrawfoods,85sampledailymenu,86Week4(Days3,4,5),SRLFDPblending,87foodstoeliminate,88recommendedrawfoods,88sampledailymenu,89Week4(Days6,7),SRLFDP

foodstoeliminate,91recommendedrawfoods,90–91sampledailymenu,91–92WeeklySchedule(table),72weightlossinhibitorsto,27wheatgrassjuice,32,38–39,112healthbenefitsof,39implants,99wholefoodsupplements.Seesupplementswholefoods,112–113WhySuffer:HowIOvercameIllnessandPainNaturallybyDrAnnWigmore,32Wigmore,DrAnn,46lifeandwork,32–34Wigmore’sHealthSalad,143

Y

yarrowtea,115yellowdocktea,115

Z

zinc,111