How to Cook Without Having a Cow 9781605570662, 9780973713534

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How to cook without having a cow James Johnson

Disclaimer

The author of this book is not a “doctor” or any other fancy-name authority on health. The opinions in this book are not intended to replace the advice of or to be substituted for seeing a physician or other health-care professional. If you doubt any of the information in this book, feel free to investigate the incredibly scary health challenges and issues our nation is faced with yourself. Maybe you will be as surprised as I was. Choosing to be healthy or unhealthy is a personal choice. This book does not consider other nutrients that may be important to your health, nor does it take into account your individual needs. The author and publisher disclaim responsibility for any adverse effects from following the information in this book without appropriate medical supervision. My best wishes are sent out to you for taking the time to even consider reading this book. You have taken the first step towards taking responsibility for your own health and for the health of future generations to come. Thank you kindly, James Johnson

Library of Congress cataloging in publication data Johnson, James, 1975 How to cook without having a cow./James Johnson. Includes bibliographical references. ISBN 0-9737135-3-4 1. Health. 2. Nutrition. 3. Vegetariansim. I. Johnson Optimal Lifestyle Institute. RA784.J64 2005

613

C2005-902464-X

Copyright © 2006 by the Johnson Optimal Lifestyle Institute Inc. All rights reserved. Printed in Canada. No part of this publication may be reproduced or distributed in any form or by any means, or stored in a database retrieval system without prior written permission from publisher. Interior design by Chandra Kohlman and Jacquie Gazley Illustrations by Chris Hamilton Cover design and photography by Howard Smith Johnson Optimal Lifestyle Institute resources are available at special quantity discounts to use as premiums and sales promotions, or for use in corporate training programs. For more information, please write to Johnson Optimal Lifestyle Institute 5199 Salmon River Road Armstrong, British Columbia Canada, V0E 1B4 1.877.924.4427 Email: [email protected] Website: www.veggieman.com This book is printed on acid-free paper.

Acknowledgements and thanks

There is no doubt that this book would not be here today if it wasn’t for extraordinary help from others. Here is a brief list of people who have made what you are about to read better than I could ever have imagined. I will be forever grateful for the help of these people. Howard Smith–Cover design and computer tech Howard is a computer expert and graphic design person extraordinaire with an incredible eye for detail. Not only did he lay out and design the book covers, he put in numerous hours coaching me on how to best utilize my computer. Ricki Ewings–Editor Her enthusiasm and outgoing personality gave this book magic as she examined every last word. Her honesty is warm and loving and was vital when the stress was building before the book went to print. Patch Hutchinson–Editor I could always rely on Patch for honest and friendly advice. Her writing and editing services were a lifesaver when the book was ready for the dumpster. Kathryn Hettler- Editor Local organic farmer and eagle eye editor who made numerous contributions for the second print run of this book. Jacquie Gazley–Layout and design Jacquie was the first person to make scattered words on a page look like a book. Thank you for your creative style, outgoing personality and determination to make it work. Chandra Kohlman–Layout and design Chandra was incredible at fine-tuning the layout details and making the entire book complete. Her knowledge and confidence were a huge help when I thought I had everything covered. Chris Hamilton–Illustrator Chris is responsible for all the illustrations and keeping the book light with his humour. Marie Siegmund–Raw food guide She is the main contributor for the raw food recipes and is an enthusiastic Tupperware consultant. Yvetta Carlsen–Lifestyle mentor She has been in the health industry for many years and has a warm heartfelt way of sharing information with others. Troy and Kim Laughren–Marketing mentors, geniuses and friends Kim and Troy have shared many marketing ideas on this book and are continually helping in the process of getting it out there. The C.H.I.P. Program–Health foundation The Coronary Health Improvement Program was a tremendous help that guided me in a search for a healthier lifestyle. Pioneered by Hans Diehl, the CHIP program had many volunteers like Nettie Kilba “The amazing cook” to whom I owe many thanks. Mom, Dad, Brandi, Guy and Karlee Biggar–Family For some reason I can’t go far without the never-ending love and support of my family. They continue to encourage me to live a wonderful life that wouldn’t be complete without them. Love you always! Doug Miller–Naturopath Doctor If all the doctors had the attitude and kindness of Dr. Doug Miller, the world would be a better place. He has inspired me to look beyond my own beliefs and continue researching to help others as he does. My wife, Jenna Johnson, and children Ashala (husband Donald), Braiden and Bryce Jenna is a significant part of why I chose to live a healthier lifestyle. She has been an incredible inspiration, a wealth of knowledge and a source of never ending patience. I couldn’t have done it without her! My step kids have made me learn more about myself than I could ever have imagined. I am glad to be a part of their lives and I’m grateful for what they have shared with this former meat eater.

12 steps to dynamic health and stress free living 1. Eat moderately of a predominantly living foods and plant-based diet including fruits, nuts, vegetables, seeds, legumes, and whole grains. Avoid over eating and limit the consumption of heavily processed and junk foods. 2. Exercise for at least 20-30 minutes every day. Brisk walking, gentle jogging, rebounding, swimming and bicycling are excellent exercises. Start out slowly and build to an energetic workout that revitalizes all your systems. 3. Drink fresh, clean, purified water every day so your body is always well hydrated. Limit alcohol, coffee, soft drinks and other beverages containing lots of sugar or caffeine. 4. Engage in creative, useful, purposeful work that gives you fulfillment. Continually learn to develop and grow as a person. 5. Maintain a positive attitude of gratitude while being responsible for the choices you make in your life. 6. Enjoy a pleasant environment in all areas of your life as much as possible. 7. Laugh, play and spend time with people whose company you enjoy. 8. Find something to be happy about every day. Remove as much stress from your life as you can. 9. Enjoy sunshine, natural light and the great outdoors. 10. Breathe the purest air possible. 11. Limit the drugs you choose to put into your body. If your body requires assistance, research the very best natural alternatives to regain your healing mechanisms. 12. Practice rest and relaxation. Allow yourself to rejuvenate during the day. Practice a few moments of mental and physical quiet time daily to reflect.

A quick summary of what to expect Let me be very brief. My wife and I founded our company, Johnson Optimal Lifestyle Institute, with the desire to share our health experiences with other like-minded people who decide that they want the most out of life. The “VeggieMan” nickname came from family and friends who noticed that I eat a lot of vegetables rather than a meat centred diet. This has lead to sharing our story of how to prepare great tasting food that supports a healthier way of life. With our combined experiences in the health field, we are confident that you will benefit from this book. Jenna Johnson has been raised vegetarian all her life and has successfully raised 3 healthy children of her own. She practices what she preaches and is an incredible role model for those who are searching to live a balanced lifestyle. We both are excited for the new addition to the VeggieMan family. Our daughter has recently had a baby girl who is free from drugs, vaccinations and animal products. As for me, James “VeggieMan” Johnson, my life has gone from good to great in just a matter of a few years, thanks mostly to my wife. If I could do what I did, you sure can too! I feel great and am excited to live life to the fullest every day! I am now a health-orientated individual who likes to share my health journey with others who are interested in maximizing their health choices through lifestyle choices. As a company, our goal is to use our experience to help you learn to cook and explore new possibilities. We love working with like-minded people and love nothing more than seeing you and your family succeed. Whether you’re just starting out in your quest for healthy alternatives, knowledge and resources, or you’re a seasoned health expert, you can always learn more. If you have any questions at all, please don’t hesitate to contact us. Just email [email protected] or call 1-877-924-4427. We’re always happy to hear from you. All the best, James “VeggieMan” Johnson and Jenna Johnson Johnson Optimal Lifestyle Institute 5199 Salmon River Road Armstrong, British Columbia Canada V0E 1B4

Introduction Until I was 26 years old I never once questioned the sources of the food that I chose to eat at breakfast, lunch and dinner. Nobody I associated with did either. I was like a sheep being shepherded by our society, never once asking, “Is this good for my body or the environment?” When I was sick I thought it was just a normal part of living. When I read about someone dying of cancer I never once related it to the food on our table. It wasn’t until I met a beautiful woman named Jenna that my attitudes were challenged. My life was soon to be changed forever. How to cook without having a cow (side 1) and What the health are you eating? (side 2) is filled with stories, experiences and factual information organized to help you reposition what you already know so that your lifestyle is healthy and complete. Before thinking about writing a book I wasn’t too concerned about my health or happiness. I guess one of the reasons was that I was still young enough not have to worry about what I did with my life or how I ate or why I was living. This book is a result of the inspiration I received from Jenna, who is now my loving wife. It includes my journey towards an ultimate lifestyle that supports positive health. Most people enjoy being happy. I now realize that a person’s attitude and actions towards how they live their life will ultimately affect their happiness. This book offers easy-to-read general guidelines that support life long happiness that is available to anyone who chooses to take action. When reading this book keep in mind that it is ultimately your responsibility to continue your journey of learning and getting to know yourself. I believe that everyone’s life is a journey – this book can be a positive step along the way. When I was first introduced to new challenges in my life I sometimes found it hard. We are not perfect, and each of us will have trials and tribulations. A vegetarian lifestyle was a big shock to me. I’m not saying that you have to become a vegetarian overnight, but just be open to new ways of doing things. One particular helpful strategy I often use is to just do it and know that the motivation to figure out the small details will work themselves out. Enjoy, James Johnson

Table of Contents Section 1: Eat Well Chapter 1

The real deal on carbohydrates

16

Chapter 2

What you need to know about fat

18

Chapter 3

Are hydrogenated oils killing you?

21

Chapter 4

How much protein do you really need?

23

Chapter 5

Go nuts for raw living food!

25

Chapter 6

Lifesaving tips about water

29

Chapter 7

The basics of any health book

32

Chapter 8

Positive meal ideas

33

Chapter 9

Knowing your serving size

36

Chapter 10

Eat, drink and be shocked with results

38

Chapter 11

How to sprout

46

“A woman is as old as she looks before breakfast.” - Edgar Watson Howe

Section 2: Body Basics and Weightloss Chapter 12

Why isn’t everyone perfectly healthy?

49

Chapter 13

Why couldn’t our bodies come with instructions

50

Chapter 14

16 quick and easy reasons why you still may be fat

52

Chapter 15

The magical world of weight loss

54

Chapter 16

25 most powerful tips for weight loss

58

Chapter 17

What should I really weigh?

60

Chapter 18

How much body fat do you need?

63

Chapter 19

What goes in your mouth must come out

64

Chapter 20

Constipation, do you feel stuck in the mud

66

Chapter 21

The single most overlooked health principle

68

Chapter 22

Eliminate toxins by detoxification

71

Chapter 23

4 steps to decrease your calorie intake

73

“A problem is a chance for you to do your best.” - Duke Ellington

Section 3: Choose Well Chapter 24

What’s really on your plate

76

Chapter 25

Meet your meat!

78

Chapter 26

10 reasons why vegetarianism is the greatest

81

Chapter 27

What’s the big cow with dairy?

87

Chapter 28

Fast food frenzy

91

Chapter 29

Sugar setbacks

94

Chapter 30

What would we do without pop?

97

Chapter 31

The truth behind deadly food additives

100

Chapter 32

Are supplements worth it?

106

Chapter 33

Vitamin B-12 to the rescue

109

Chapter 34

Orgasmic organics

111

Chapter 35

When you can’t find organic food

113

Section 4: Recipes The best 12 kitchen tools for abundant health

119

The ultimate shopping list

122

Vegetarian substitutes to get through the hard times

124

“The better you feel physically, the easier it is to be happy.” - Martin Rush

A glossary of adventurous new food terms

125

17 favourite seasonings you can’t live without!

127

The James Johnson 21-Day Meal Plan

129

Breakfast

130

- Home-made almond milk

130

- Marvelous muffins

131

- Bananarama fruit smoothie

131

- Surprise! It’s scrambled tofu

131

- Perfect pancakes

132

- Wacky waffles

132

How to build the ultimate salad

133

Healthy salad dressings

136

Lunch

138

- Hurry curry lentils

138

- Creamy alfredo chick peas

138

- Vegan easy cheese sauce

139

- Creamed coconut curry

139

- Love it lasagna

140

- Homemade chicken style seasoning

140

- Tomato garbanzo bean masala

141

- Old fashioned home-style chilli

141

- Veggieman burgers

142

- Bull’s-eye casserole

142

Dips & spreads

143

- Go go guacamole

144

- Hummus dip

144

- Grandma’s wanna-be gravy

145

- Nut paté

145

- Raw tomato sauce

145

- Rawmus (raw hummus)

146

- Paradise cream sauce

146

- Fresh homemade salsa

146

- Garlic butter spread

146

Dinner

147

- Presto fettuccini

147

- Black bean soup

148

- Cream of broccoli or asparagus soup

148

- Veggie bean patties

149

- Time out nut burgers

149

- Power pistachio patties

150

- Better than beef!

150

- Quesadillas

151

- Spinach dahl

151

Dessert

152

- Chocolaty chocolate pudding pie

152

- Bodacious banana bread

152

- Pineapple dream pie

153

- Coconut pie crust

153

- Country quick cake

153

- Energy nut cookies

154

- Raw ginger cookies

154

- Maple madness cookies

155

- Raw coconut crunch cake

155

- Raw hemp cookie leather

156

- Raw power balls or dehydrated brownies

156

How to cook Grains

157

Cooking Times and How to Cook Beans

158

Powerful Suggestions to Make Any Cook shine

159

The best web sites on the internet

160

Food Terminology

163

Bibliography & Recommended Reading

164

Testimonials

What others have said… The book is really very informative, quick and easy to read. I feel like I am reading a love story, an inspirational book, a book of quotes and a journal plus a recipe book all in one. Maricar Montano-Adams

I have more energy now than I have for years...everything...well almost everything...in the book was dead on! Dan Macmullin

The book is brilliantly done and very engaging. Jakub Wasiela

The recipes are great and it would give all of my patients a simple guideline to follow on their journey to become well and healthy. I loved the tidbits of other information that you give on the sidebars because they provoke thought and awareness to a lot of different issues that are related to everyday health and people’s illnesses. Dr. Christian Perez - DNM, DMM, RMTP, Dipl.ST, L.H.P.

If you have a comment, suggestion or story you would like to share I would be glad to hear from you. Please send your correspondence to: Johnson Optimal Lifestyle Institute 5199 Salmon River Rd. Armstrong, BC V0E 1B4 or email [email protected] “Destiny is not a matter of chance; it is a matter of choice. It is not a thing to be waited for; it is a thing to be achieved.” - William Jennings Bryan

STOP! Hollywood stars are going Veggie! There are some very brave and courageous Hollywood stars that are standing up for what they believe and increasing the awareness of the advantages of a vegetarian lifestyle. This is truly an exciting time to be alive, so join me in living a lifestyle that is sustainable for many generations to come. See more celebrities and their video clips on www.vegtv.com. Charlotte Ross (NYPD BLUE) “I am very proud to be a vegetarian...I wish I had done it sooner...People have this naive idea that vegetarians only eat sprouts and lettuce.” Gloria Steinem (Ms. Magazine Founder, Author) “I’m a vegetarian, yes. For about 12 or 13 years, I’ve been a vegetarian. I did it for health reasons, but once I started it became clear that it was right humanely and it was right nutritionally.” Woody Harrelson (White Men Can’t Jump, Cheers, The People Vs. Larry Flynt) “I’ve been vegan for about 10 and a half years. It’s been all good. I’m obviously much healthier... I feel much healthier.” James Cromwell (Babe, The Green Mile) “Being a vegetarian is... a journey. I became a vegetarian in 1975 when I went through the stockyards of Texas on my motorcycle for what seemed like a very long time and, from that point on, never had beef again. After I did “Babe” I decided to change my lifestyle and leave out all animal products to become a vegan...” Tracy Bingham (Baywatch) “Vegetarianism... that is me. I don’t eat meat. It’s been over 10 years. Actually it’s been 11 and a half years and I feel good and I feel like I look good and I have energy... and you have to look at what you’re putting in your body. I eat vegetables and I eat grain and I take care of myself and I don’t think I look that bad, do I?” Alicia Silverstone (Clueless, Batman & Robin, Blast from the Past) “Nothing’s changed my life more. I feel better about myself as a person, being conscious and responsible for my actions and I lost weight and my skin cleared up and I got bright eyes and I just became stronger and healthier and happier. Can’t think of anything better in the world to be but be vegan.”

“You can get anything you want in life, if you’re prepared to help enough other people to get what they want.” - Zig Ziglar

Section 1:

Eat Well How to optimize your life with the best choices available.

“If you don’t have a healthy body, where else are you going to live?.” 15

Chapter 1

The real

deal on carbohydrates. C

arbohydrates are the source of fuel for the brain, the central nervous system, the kidneys and other vital organs. The current low-carb craze implies that carbohydrates are the bad guys. This is where the confusion lies. There are two types of carbohydrates, complex and simple.

Complex carbohydrates

Complex carbohydrates from vegetables and whole grains can make up Did you know a healthy 70 — 80% of your daily Complex carbohydrates are food intake. When our bodies digest the cleanest source of complex carbohydrates, glucose enters energy for your body. the bloodstream, with the help of insulin, to feed millions of cells to keep you happy and alive. Glucose from complex carbohydrates is the best long lasting fuel for our bodies to function. Complex carbohydrates also contain important vitamins, minerals and other nutrients. Complex carbohydrates contain fiber that fills you up faster than any other food. The more complex carbohydrates you eat, the longer the digestion time, which helps delay the onset of hunger. This means you will not feel the need to snack. If you want to maintain a healthy weight and feel great, fill up on complex carbohydrates, including fruits, vegetables, legumes and whole grains. Complex carbohydrate examples include: Porridge, brown rice and beans, whole wheat pasta, baked potatoes, stirfries, salads and many others. “If one advances confidently in the direction of his dreams and endeavours to live the life which he has imagined, he will meet with a success unexpected in common hours.” - Henry David Thoreau

16

Simple carbohydrates

Foods that are called simple carbohydrates are usually highly processed and refined. These types of foods are high in fat, low in nutritional value and stripped of valuable fibre and complex minerals and vitamins. You still feel hungry because your body is signaling you for proper nutrients. Simple carbohydrates include foods like donuts, cookies, crackers, baked goods, and most food items found in the middle of a grocery store. Most people enjoy eating simple carbohydrates because they are convenient and very accessible.

Did you know Over 20 vitamin and mineral elements are removed when whole-wheat is converted to white flour and only four to five elements are replaced by enrichment.

Eating simple carbohydrates is not a big deal. The problem is when you make your entire diet consist of simple carbohydrates. Is your diet leaning towards too much processed food and too few foods as grown?

Added

calories

Because simple carbohydrates are processed, they contain a lot more calories than complex carbohydrates. Compare the amount of calories in a baked potato and a bag of chips. Simple carbohydrates can also affect blood sugar levels because they provide a rush of energy to your body. This is obviously not good if you are working in an office all day and not burning off extra energy. Remember: what your body doesn’t use as fuel, it stores as fat.

The

problem with simple carbohydrates

• Most people eat too many • Lack fiber • Enriched with synthetic vitamins • Contain artificial colorings and flavorings • Loaded with chemical additives and preservatives • Lack nutritional value • Convenient and easy to eat

“With love and patience, nothing is impossible.” - Daisaku Ikeda 17

Chapter 2

What you

need to know about FAT F

atty acids are essential for our bodies to be able to absorb vitamins. When you are in need of energy, fat is also there to the rescue providing an endless supply.

How do we get fat?

Did you know

Everyone has fat cells called adipose The average person eats almost tissue. When you eat more calories 1500 pounds of than your body needs, these fat cells fill food a year! up and expand, making you fat. The good news is that these cells can shrink. When you consume less fat and exercise, your fat that is held in storage will start to be used up and magically disappear. Now how’s that for a magic pill?

“ Do I look fat?” Guys, don’t answer that!”

“No one can make you feel inferior without your consent.” - Eleanor Roosevelt 18

A recent study indicates that when men crave food, they tend to crave fat and salt. When women crave food, they tend to desire chocolate.

I still

want to eat fat

Researchers say that around fifteen percent of the fat in our diets should come from eating fat. Keep in mind that everyone is different, so listen to your body to see what works for you. If you have an abundance of fat storage, it is crucial that you obtain fat from wholesome sources and perhaps lower your fat intake.

Good fat sources Almonds* Avocados* Black walnuts Canola oil

Did you know

Obesity is the second leading cause of unnecessary deaths.

Cashews Corn Extra virgin olive oil (cold pressed)* Olives Peanuts Pecans Sesame seeds Soybeans Sunflower seeds

*alkaline 1 cup of cooked lentils has 16 grams of protein and less fat compared to 15 grams of protein and 18 grams of fat in a 3 oz. patty of lean ground beef.

It appears that the experts are steering more towards the consumption of monounsaturated fatty acids found in olive, peanut and canola oils, along with flaxseed oil, which is an excellent source of omega 3 essential fatty acids. Do keep in mind that fat is fat. Despite some fats being better than others, at the end of the day they will all end up in places you don’t want if you are consuming too much. “Every wrong attempt discarded is another step forward.” - Thomas Edison 19

Saturated fats

Fats provide a concentrated source of energy in the diet. The building blocks of fats are called fatty acids. These can be either saturated, monounsaturated or poly-unsaturated. Foods rich in saturated fats are usually of animal origin. Vegetable fats are generally unsaturated. Saturated fat raises the level of cholesterol in the blood. Did you know that cholesterol is only present in animal foods and not plant foods? Cholesterol is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Raised blood cholesterol is associated with an increased risk of heart disease. The more saturated fatty acids in a fat, the harder it is at room temperature and the more damaging it is generally considered to be to your health.

Where are saturated

fats abundant?

Did you know

A serving of french fries can provide almost a third of the day’s calories and 36 to 47% of the daily allowance for fat.

Meat products Dairy – butter, cheese Palm and coconut oils Fried foods And pretty much anything that tastes good when you are depressed!

Quick tips • Substitute flavors from herbs instead of fat to make meals taste good. • Choose to eat fat sources closest to nature instead of chemically refined fats. • Keep being consciously aware of how much fat you are eating in hidden foods such as dips and creamy sauces. “The goal of life is living in agreement with nature.” - Marcus Aurelius 20

Chapter 3

Are Hydrogenated oils Killing you? T

rans fats are deadly. Trans fats were created by food technology and are not found in nature. They are formed by putting normal fat such as vegetable oil through a process called hydrogenation. This process changes unsaturated molecules to make a fat similar to saturated fats. Manufacturers choose hydrogenated fats to increase a product’s shelf life and to create a cream-like consistency in products like peanut butter. Natural peanut butter will separate so that the oil rises to the top. Peanut butter with hydrogenated oil does not separate.

How they do it

Food factories create hydrogenated fat by cooking liquid vegetable oils at extremely high temperatures and pressures. Machines pump hydrogen gas into this brew, along with a metal catalyst, often nickel, turning the liquid oil into a solid or semi-solid form. The end result is a product that saves manufactures a lot of money and jeopardizes the health of many people.

What about margarine?

Some varieties of margarine are vegetable oils that went through the hydrogenation process. Like saturated fats, these trans fats increase the risk of heart problems, the leading cause of death.

Did you know

New Zealand’s government recently banned the use of hydrogenated oils in all food products, and Denmark has banned them for over 40 years. Do they know something we don’t?

“Common sense is not so common.” - Voltaire 21

Quick tips • Read labels. There are numerous products that contain NO hydrogenated or partially hydrogenated oils. Once again, it’s all about making healthy choices. • Don’t completely wipe out your consumption of fat. Fat does have good benefits for your body. Make better choices of fat products such as nuts, seeds, whole grains and fruit like the avocado. • Any fat that solidifies at room temperature is probably not the best choice.

More and more researchers claim that the fiber in fruits, vegetables, and whole-grain bread reduces the absorption of calories from food enough to have a positive effect one weight loss.

“The superior doctor prevents sickness; the mediocre doctor attends to impending sickness; the inferior doctor treats actual sickness.” - Chinese Proverb 22

How much protein

Chapter 4

do you really need? P

rotein is a source of nourishment for building and repairing new cells, hormones, antibodies, enzymes and muscle tissue. Protein is vital for our bodies to survive. When protein is digested, it breaks down into amino acids. There are 20 amino acids that can be found in nature; however, eight amino acids need to be supplied in your diet. These are called the essential amino acids. Research has proved that an abundance of these nine essential amino acids can be found in a plant-based diet without the cholestrol, high fat, and limited fibre found in animal source protein.

Do vegetarians get The World Health Organization has established a minimum daily requirement of 32 grams for a 150 lb man. The average North American consumes 100-120 grams or more a day.

enough protein?

I was scared to reduce my protein intake. My upbringing encouraged a diet high in protein from meat, eggs and cheese.

Research confirms that when we are eating enough calories to stay alive, then we are usually getting enough protein. There is no chance that anyone in your local hospital is dying from a lack of protein while eating enough calories from a diet of balanced whole foods. Numerous studies have shown that an average lifestyle can be sustained on less than 30 grams of protein per day. A pure vegetarian diet can contain twice the required protein for an individual’s daily need. So why the big worry? I am sorry to say it comes down to money. The meat, dairy and egg industries want to scare you into believing you need more protein so that you buy more of what they are selling. And yes, they are in the protein business!

Can a person eat

too much protein?

Yes, we can eat too much protein, and most North Americans do. Excess protein puts stress on the liver’s and kidneys’ filtering system. “Life is a succession of lessons that must be lived to be understood.” - Helen Keller 23

What is your pH? You can get pH strips by contacting Johnson Optimal Lifestyle Institute 5199 Salmon River Road, Armstrong, BC, Canada V0E 1B4 Tel: 1.877.924.4427, www.veggieman.com. It is a quick and easy test to see if your pH is balanced.

Consuming too much protein can cause calcium, iron, zinc and magnesium to be leached from the body. The high fat content of animal protein can lead to obesity, plaque build-up in the arteries, high blood pressure, arthritis, high cholesterol and increased risk of cancer.

Did you know

All the amino acids Too much protein can make our bodthat are found in human breast milk ies overly acidic. When your body has and many fruits have a pH of below 7.0 your health may be the same complete in jeopardy. Toxic protein wastes such protein. as uric acid, purines and ammonia byproducts come from a high-protein diet. Acid foods include animal products, some fats, excess proteins, sugar, and some natural foods. It is best when the body maintains the blood level at a pH of 7.4.

What is the best way to maintain a healthy pH?

Eating alkaline foods will help to keep your body’s pH at a healthy blood level of 7.4. A plant-based diet supports an alkaline environment. Eat foods as grown. Fresh fruits and vegetables contain important enzymes, minerals and vitamins. They also require less energy to digest.

Good-quality protein foods

Check out

www.veggieman.

• Beans • Chlorella com for a list of protein • Lentils • Nutritional yeast percentages in fruits, vegetables, grains, • Buckwheat • Bee pollen nuts and seeds. Also • Most fruits • Potatoes available is an extensive • All leafy greens • Spirulina list of alkaline foods. • Hemp seeds • Maca • Nuts such as almonds and brazil nuts • Seeds such as sesame, pumpkin, and sunflower seeds The Journal of Clinical Nutrition states that we need approximately 2.5% of our total calories to be protein. This is approximately 18 grams per day.

“Imagination is more important than knowledge.” - Albert Einstein 24

Chapter 5

Go nuts for raw living food! H

ave you ever thought the cravings to eat cooked food might come from your body not getting the nutrients from living food? It sure made me start to wonder. I took an “uncooking” course led by a woman named Marie Siegmund, who is a raw food advocate. Her inspiration to learn more about eating all live foods came from her husband, who battled cancer 20 years ago and credits his refound health to a strict raw food diet. He had gone through all the medical treatments, radiation and chemotherapy. He suffered from side effects and feared that the cancer would return. Marie found out that eating only raw living foods allows the body to heal itself. Twenty years have passed and her husband is alive, healthy and well. He eats a diet of live fruits, vegetables, whole uncooked grains, nuts and seeds. At the same “uncooking” class was another student whose husband had terminal liver cancer. He had been given the same prognosis: go home and plan your funeral. They had given him 3 months to live and his body was too weak to even try chemotherapy. He was introduced to a living foods diet and he has been cancer-free for ten years.

Did you know

Enzymes in living food have their own digestive enzymes. This makes them easier to digest.

The very best food comes from its most natural source. Not all cooked foods are nutritionally worthless, but cooking, baking, boiling and frying can drastically reduce the nutritional qualities of any food.

Enzymes of life

The main advantage of choosing to eat raw food is the fact that enzymes are present in living foods. Enzymes help break down food molecules during digestion so that it is easy for the body to use the nutrients. Enzymes are necessary for all cellular activity in your body. “Drugs are not always necessary, but belief in recovery always is.” - Norman Cousins 25

Fermented foods such as raw sauerkraut are high in enzymes.

Some even call enzymes our life force. In other words, a diet of all cooked foods could lead to nutritional deficiencies.

When you cook food, the heat destroys the enzymes and some vitamins. It is known that people who live mainly on at least 50 percent raw food diet have significantly stronger immune systems and experience fewer flu’s and colds.

What does cooking food

destroy?

According to the Max Plank Institute in Germany, cooking your food destroys: • 50% of the B vitamins • 70-80% of the vitamin C • 50% of the protein • 96% of the B12 • 100% of the phyto-nutrients Some believe that

Benefits of raw food

raw plant-based protein assimilates better in the body than its cooked counterpart, since half the protein is destroyed by cooking.

• Improved digestion • Improved elimination • Reduces inflammation • Increases energy • Contains antioxidants • Contains anticarcinogens • Strengthens resistance to harmful environments • Contains live enzymes • Helps achieve and stabalize your optimal weight • Lots of minerals and vitamins • Eating raw food is nature at its best I can’t express enough the importance of simple whole foods.

Dr. Edmund Bordeaux Szekely helped more than 123,000 patients recover from all types of health problems including cancer with a 90 percent recovery rate. What was his secret? He used an 82-100 percent live food vegetarian diet.

“For things to change you have got to change, otherwise nothing much will change.” - Jim Rohn 26

Raw food and weight loss

I learned from my next-door neighbor, who raises pigs, that if you want to fatten up a pig, feed it cooked potatoes since raw potatoes do not make them gain weight. Could humans do the same? According to the raw food principles that I have learned, we do. I have experienced that through eating an 60 – 80 percent raw food diet you can reach your true weight. True weight means not fat and not thin, just perfect to do the things you want to do and feel great. In today’s world, however, it is hard to be your true weight and not be considered thin. I now enjoy what I believe to be my perfect weight because of choosing to eat more raw foods.

Rawsome

variety

After the initial wow factor of trying great raw recipes in the raw food course, increasing my consumption of raw food was appealing. Living food goes way beyond a plain and boring salad. I bought a dehydrator and began using the food processor to make great tasting meals. I consume about 60 – 80 percent of my diet raw and as a result, I have experienced more awareness in my life, better reactions to stress and a clearer outlook on life. I have also noticed that consuming more raw food allows you to spend more energy in other areas in your life since your digestive system is not overwhelmed. Check out the recipes at the end of this book. It’s a great place to start. There are also many excellent food books available through your local library.

Action steps

• Consider eating a portion of raw food before eating cooked food. • Pre cut fresh veggies so they are quick and easy to eat. • Get into the habit of preparing fresh salads often. • Explore the raw food recipes at the end of this book. • Make the majority of your shopping cart full of fresh fruit and vegetables. “Always remember that true beauty comes from within.” - Peter’s Almanac 27

Raw versus cooked Most popular cooked vegetables Asparagus Beats Broccoli Brussels sprouts Cabbage Carrots Cauliflower Corn Eggplant Green beans Okra Potatoes Squash Sweet potatoes Turnips Yams

Convenient and nutritious raw vegetables Alfalfa sprouts Bean sprouts What has 9 grams of Broccoli protein per piece, Cabbage fewer than 100 Carrots calories in a typical serving, almost no Cauliflower sodium and impresCelery sive amounts of Cucumbers calcium and iron? Green pepper The answer is tofu. Lettuce Mushrooms Onions Foods rich in Parsley carotene, vitamin C, Spinach fiber, and selenium are all important Tomatoes cancer fighting Turnips nutrients. Zucchini

Delicious dried fruits Raisins Dates Mangoes Prunes Figs Pineapple

Papaya Bananas

Quick tips • The more raw food you eat, the more live enzymes will be present in your body to assist in digestion • Eating a diet that is mainly raw food is the simplest way to obtain your ideal weight. • Juicing is an excellent way to include more fruits and veggies in your diet, especially if you have a hard time digesting raw food. “Whatsoever was the father of the disease, an ill diet was the mother.” - Jim Rohn 28

Chapter 6

Lifesaving

tips about water O

ur bodies are made up of 65-75 percent water. Every cell, tissue and biological process in your body depends on water. It is essential for major operations of your body such as circulation, digestion, absorption and excretion. If 65-75 percent of your body is water, what should 65-75 percent of what you put in your body be? Right – water! You can get some of this from fresh raw fruits, vegetables and sprouts. But the rest you have to drink.

How much to drink.

On average, drink half of your body weight in ounces of water daily. For example, if you weigh 150 pounds, that would equal 75 ounces of water, about 10 eight-ounce glasses.

Did you know Consumption of caffeine and alcoholic drinks interrupts the body’s supply of water. In other words, caffeinated drinks and alcoholic beverages are not considered to be a part of your daily water intake.

Many factors determine the body’s need for water. For example, the longer I exercise or the less raw fruits and vegetables I eat, the more water I need.

Symptoms that your body needs more water

• Lightheadedness or weakness • Being flushed • Intolerance of heat • Irritability or confusion • Poor athletic performance or muscle cramps • Thirst • Dry mouth Use these symptoms as a cue to drink a glass of water right away.

“Simplicity is the nature of great souls.” - Papa Ramadas 29

Did you know

Buy the best

The importance of drinking pure clean water can’t be emphasized enough. Check the source of your water. Don’t assume that it is chemical free, and have it tested for all impurities such as nitrates, fertilizers, pesticides, calcium, iron, bacteria and fluoride. Buy water that has been treated by reverse osmosis or have a purification system installed in your home. I did and it was one of the best decisions I have ever made! People drink an average of 7000 gallons of water in their lifetime.

The 6 benefits of drinking lots of water

1. Improves your energy and physical performance. 2. Helps to keep your body more alkaline. 3. Removes toxins and waste products from your body. 4. Keeps skin healthy and young looking. 5. Assists weight loss and allows for proper digestion. 6. Reduces headaches, dizziness and daytime fatigue.

Water on

tap anyone?

I admit I am lazy. I knew the importance of water but I would choose sugar-flavored juice Reverse osinstead. It took disciplined effort to get myself mosis is one into the water habit. To help motivate myself of the best I bought bottled water and placed it on the systems to kitchen counter, where it was highly visible. The purify your improved taste of bottled water over tap water water. encouraged me to drink more. The difference in my health was immediate. I had fewer headaches and felt more energy. I was so excited that we installed a reverse osmosis filtration system, at the kitchen sink, to have a constant supply of fresh clean water on tap. “The easier it is to do, the harder it is to change.” - Eng’s Principle 30

High water content foods

Raw fruits and vegetables Apples 85% Apricots 85% Bananas 76% Bean sprouts 92% Broccoli 92% Cabbage raw 92% Carrots raw 90% Cauliflower 91% Celery 94% Cherries 80% Cucumbers 96% Eggplant 92% Cooked foods Pasta cooked 72% Potatoes boiled 80% Squash boiled 96% Sweet potatoes boiled 71%

Grapefruit 80% Grapes 82% Lettuce 96% Onions 89% Oranges 88% Papaya 89% Peaches 90% Pears 82% Pineapple 85% Strawberries 90% Watermelon 95%

1 cup of mashed potatoes delivers more than 43,000 international units of vitamin A. That’s eight times the recommended daily allowance.

Quick tips • Lack of water is the number one trigger of daytime fatigue • Hunger may be a warning flag that your body needs a good drink • A mere 2% drop in body water can cause fuzzy short-term memory, trouble with basic math and difficulty focusing on the computer screen • Drink an average of six to eight glasses of water daily • Drink more water if urine is a dark color or has a strong odor “I have from an early age abjured the use of meat, and the time will come when men such as I will look upon the murder of animals as they now look upon the murder of men.” - Leonardo Da Vinci

31

Chapter 7

The basics

of any health book Symplicity is the key W

e are what we eat. Since the “good old days,” we have completely changed how we eat. Are you digging your grave with your teeth? When was the last time you ate a meal of simple natural whole foods? Our culture has moved away from the basic fruit, vegetables, nuts, seeds and whole grains. We have moved towards fast and convenient meals that are loaded with fat, sugar and salt. Amid the plethora of frozen and ready-made packaged meals, it is difficult to decide what is real food. The hardest part is that these quick foods taste richer and creamier than natural food. The good news is that this process can be reversed because your taste buds change! All you have to do is give them a chance.

Shoot for the bull’s eye!

• refined fats and oils • salt • coffee

• animal products

• whole grains • fruits and vegetables • nuts • seeds • legumes • sprouts • pure water • alcohol

• junk food

• sugar • dairy

• refined carbs

It’s easy — the more choices you grab from the inside rectangle, the more healthy you will be. If eaten regularly, choices from the outside rectangle can make you overweight and sick. The key is to find balance by gradually shifting towards choosing to eat more foods from the center. And yes I am human too and occasionally fall out of the center rectangle! Remember no one should make you feel unworthy for making the choices you want to make! “There is neither reward nor punishment - there are consequences.” - Robert Green Ingersoll 32

Chapter 8

Positive meal ideas M

y eating habits did not change overnight. I slowly began to choose different foods. Here are some sample ideas that may help you start your transition. Breakfast ideas Did you know 450 million cups of • Fresh-squeezed fruit and vegetable coffee are drunk juice every day. • Heavy, grain breads • Oatmeal with fresh fruit on top • Homemade granola • High fiber organic cereal with no added sugar • Smoothies made with frozen fruit • Scrambled tofu • Organic dry cereal with berries • Sprouted grain breads • Porridge • Homemade pancakes and waffles • Substitute soy, rice or almond milk for dairy milk Beware of • Sugary cereals • Processed quick breakfasts • Bagels, muffins and donuts • Caffeine • Microwave breakfasts • Not eating breakfast at all!

Did you know One scone can contain the same amount of fat as a whole loaf of raisin bread.

Change can be good When I first started to choose different foods, I was apprehensive and out of my comfort zone. As I learned more about the benefits of different foods and tried new recipes, my comfort zone was stretched. I lost weight and felt better than ever before. I cannot imagine going back to consuming large amounts of processed food. Keep an open mind to the opportunities for healthier living.

“Our life is frittered away by detail…Simplify, simplify.” - Henry David Thoreau

33

“ Mom, I thought you said I needed a balanced diet.”

Lunch/dinner ideas • Salads with vegetables you have never tried before • Whole-wheat pasta with tomato sauce and fresh vegetables • Vegetable soups with beans or grains • Home-made soups (use saved vegetable water, if you have any) • Lentils with your favorite spices • Baked beans • Baked enchiladas • Lasagna with soy cheese • Cabbage rolls • Potato wedges • Raw veggies • Sandwiches with avocado and garden vegetables • Fresh-squeezed fruit or vegetable juice from a juicer • Casseroles • Tofu tacos • Stir-fries “My task is not really to change myself but to become familiar with who I am.”

- Maureen Cook

34

• Veggie sandwiches/pita • Fruit salads Research shows that only 43% • Veggie wraps of homemade • Chili dinners served • Sprouted grains added to your dish in the US include • Vegetarian quesadillas vegetables. • Hummus and other bean spreads • Pita chips and salsa • Homemade stews • Rice and bean combinations • Baked or boiled potatoes or any other favorite vegetable • New dishes that use tofu • Grains prepared with spices and vegetables Be aware of • High-fat snacks that don’t fill you up • Fast food • Luncheon meats • Pop • Cheese • Red meat • High calorie restaurant meals • Alcohol

1 cup of broccoli contains about 140 mg of calcium, no fat and provides 2 1/2 times the recommended daily allowance for vitamin C.

Some things are not like they used to be My grandmother was 86 years old when she passed away, and she had seen some changes in her lifetime. She could not understand how our society adopted a lifestyle that was full speed ahead and involved eating more and more junk food. Gone are the days where people grow their own garden, walk to the neighborhood store and spend time in the evenings relaxing with family. Convenience has made it easy to lose sight of basic nourishment. There is no doubt that a simple diet is one of the major factors of a healthy lifestyle.

“To eat is human, to digest, divine.” - Mark Twain 35

Chapter 9

Know your serving sizes Y

ou often read about serving sizes, but have you ever really understood them? Who has time to measure them anyway? Here is a quick list from the American Institute for Cancer Research to give you an idea of what a real serving size is supposed to look like. Try not to laugh too hard! Many of us eat way beyond the normal serving sizes.

“ I thought we already had the appetizer.”

“He that is good for making excuses is seldom good for anything else.” - Benjamin Franklin 36

A single serving Raw vegetables Cooked vegetable Pasta Meat Grilled fish 2 Tbs. butter, margarine, peanut butter, cream cheese Snacks (pretzels, chips) Chopped fruit Apple Potato Bagel (1/2) Pancake Steamed rice Cheese

Is about the size of Fist Palm of hand 1 scoop of ice cream Deck of cards Checkbook Thumb (from joint to tip) Handful Tennis ball Baseball Computer mouse Hockey puck Compact disc Cupcake wrapper 1 pair of dice

How I used to think about the North American serving sizes Raw vegetables–only people with hairy armpits and rabbits eat raw vegetables. Cooked vegetables–food only fit for baby food. Pasta–bring on the cream sauce. Meat–since I need lots of protein, the more the better. Grilled fish–not bad, but too hard to catch. Butter, cream cheese–the bigger the knife the better the spread. Snacks–the size of the bowl depends on what’s on TV. Chopped fruit–garnishes only used in restaurants. Apple–bruise too easily and a waste of money. Potato–must be fries or mashed potatoes with lots of butter. Bagel–why bother when donuts look the same and taste a lot better. Pancake–only if they’re swimming in warm maple syrup with lots of butter. Steamed rice–has to be chicken fried rice and only if there’s nothing else to eat. Cheese–ooey, gooey good! You can make anything taste good with cheese. “If you’re an alive body, no one can tell you how to experience the world. And no one can tell you what truth is, because you experience it for yourself.” - Stanley Keleman 37

Chapter 10

Eat, drink and be shocked with results Choices, choices and more choices!

One thing is for sure, there are lots of healthy choices that make endless possibilities for new food choices. Food with *are good alkaline choices. LEGUMES Black beans Brown beans Calico beans White beans Black-eyed beans Kidney beans Mung beans Navy beans Pinto beans Red beans Garbanzo beans (also known as chickpeas)

WHOLE GRAINS Amaranth Barley Buckwheat* Bulgur Brown rice Kamut Millet* Oats Quinoa Rye Spelt Wheat Any sprouted grain

“Habit is stronger than reason.” - George Santayana 38

Tomatoes are very high in the carotenoid lycopene; some say eating foods with carotenoids can lower your risk of prostate cancer. Other vegetables high in carotenoids are carrots, spinach, sweet potatoes and collard greens.

Bean sprouts Lentils Miso (high in sodium) Dried peas Soybeans Split peas VEGETABLES Asparagus* Beets* Broccoli* Brussels sprouts* Cabbage* Carrots* Cauliflower* Celery* Chives Collards* Corn Cucumbers* Daikon* Eggplant Garlic* Ginger root* Green beans* Kale* Kohlrabi* Leeks Lettuce* Okra Onions* Parsley* Parsnips Potatoes Pumpkin* Radishes* Rutabagas* Scallions

Shallots Spinach* Squash Sweet peppers* Sweet potatoes* Swiss chard* Tomatoes* Water chestnuts Watercress Yams It takes 32 glasses of alkaline water to neutralize the acid from one 12 oz. cola!

Citric acid from citric fruits have an alkalizing effect in your body.

Did you know

To equal the amount of iron in a bowl of spinach you would have to drink approximately 50 gal. of milk.

“Doing the best at this moment puts you in the best place for the next moment.” - Oprah 39

Did you know

FRUITS Apples* Apricots* Avocados* Bananas* Blackberries* Blueberries Boysenberries* Cantaloupe* Cherries* Cranberries Currants* Dates* Figs* Grapefruit* Grapes* Guava* Honey dew* Kumquats Lemons* Limes* Mangos* Melons* Nectarines* Oranges* Peaches* Pears* Persimmons* Pineapples* Plums

Avocados ripen only after picking.

Pomegranates* Prunes Raisins* Raspberries* Rhubarb* Strawberries* Tangerines* Watermelon* Foods with * are good alkaline choices.

Did you know Blueberries have more antioxidants than most other fruits and vegetables.

Did you know Strawberries are very high in vitamin C, potassium and antioxidants.

Fruit and vegetables are: Rich in vitamins and contain many essential minerals Great detoxifiers Sources of fiber Excellent sources of structured water

“To different minds, the same world is a hell, and a heaven.” - Ralph Waldo Emerson 40

The ripe

facts you should know about fruit

Fruits that never ripen after picking • soft berries • cherries • citrus • grapes • olives • pineapple • watermelon

Fruits that ripen in color, texture, and juiciness but not in sweetness after picking • apricots • blueberries • figs • nectarines • passionfruit • melons (besides watermelon) • peaches • persimmons Fruits that get sweeter after picking • apples • kiwi • mangos • papayas • pears Fruits that ripen in every way after harvest • bananas Pistachio nuts Poppy seeds Pumpkin seeds Sesame seeds Squash seeds Sunflower seeds Walnuts

NUTS AND SEEDS Almonds* Brazil nuts Cashews Chestnuts* Coconut (fresh)* Flax seeds* Filberts Macadamia nuts Pecans Pine nuts

MISCELLANEOUS Green tea and herbal teas

Good choices to help fill in the High quality bread Processed organic cereals Crackers – whole wheat, rye, rice Homemade pancakes

gaps

Air-puffed popcorn Whole-wheat muffins Frozen berries Whole wheat Pasta

Organic peanuts and natural peanut butter Soy flour Rice flour Honey Soy milk Barley flour Maple syrup .

“Nothing so needs reforming as other people’s habits.” - Mark Twain 41

Rice milk Almond milk Tofu and meat look alikes

The thickness of an asparagus does not affect its flavor.

VEGETABLES Canned vegetables Frozen vegetables

Limit these

poor Choices

(Proceed with caution, and eat at your own risk. These foods can be limited in nutritional content or loaded with things you wouldn’t feed your dog.) 1. DAIRY PRODUCTS Cheese Yogurt Ice cream Butter Sour Cream Cottage cheese Milk Cream cheese

Can’t I have a personal chef? When I left home, I began to gain weight. I had the freedom to buy whatever I wanted, but I didn’t know what not to buy. Why cook a full meal when I could substitute a quick and easy processed dinner of macaroni and cheese? I was not a great chef and the quick dinners tasted good. My choices put me in the chemical rat race.

2. SUGAR Soda pop White sugar High calorie desserts Synthetic sweeteners (Nutrasweet, saccharin, aspartame, etc.) 3. ANIMAL PRODUCTS Chicken Seafood Shellfish Steak Fish Eggs

Luncheon meats Sausage Bacon

“If it weren’t for the fact that the tv set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” - Joey Adams 42

4. FILLER FOODS Highly refined and processed carbohydrates Donuts Muffins Cakes High-fat crackers 5. MISCELLANEOUS All foods containing hydrogenated oils (margarine, shortening, lard or products made with them such as cookies, pies, packaged foods, buns, etc.) Fried foods (french fries, onion rings, potato chips, nachos, hamburgers, etc.) Processed, packaged or fast foods Fresh is Best. Junk food If it comes from Water with chemical additives nature eat it, if it doesn’t don’t eat Alcohol it. This is easier said Drugs than done! Cigarettes Salty foods Coffee and black tea Foods with labels that omit nutritional analysis Food additives (colors, flavor enhancers, stabilizers, preservatives, etc.) Saturated fats Smoked, barbecued and salt-cured foods Refined food such as refined sugar and white flour When any food is altered with extreme heat or chemicals, the minerals, fiber, vitamins and enzymes your body needs will be jeopardized. There is lots of evidence that eating processed foods in excess will cause health problems. On the other hand, the more you shop in the produce section and choose foods in their fresh natural state, the better your health will be. You can tell if an artichoke is fresh by holding it up to your ear and squeezing it. If it squeaks it is fresh.

“One never goes so far as when one doesn’t know where one is going.” - Johann Wolfgang von Goethe 43

3 keys to help keep your diet focused

Freedom Health and happiness come from the journey of living. This journey includes having the freedom to make the choices you want. There is no such thing as a bad food. There are only poor choices. Variety No one particular food or diet can cure and solve all problems. However, your food choices can maximize your body’s ability to increase its health. Eat from a wide variety of healthy foods, and introduce new and different foods to keep your menus interesting. Speed You can change your eating patterns as quickly or as slowly as you want. Take it easy and gradually introduce different foods while enjoying the journey. The good news about using this strategy is that there is never a diet to “fall off” of or be depressed about. Enjoy this freedom for the rest of your life.

Action plan

• Start a food journal and record your meals for one week using the self mastery daily journal system available at www. veggieman.com. • Go one day a week without adding any items from the poor choice list. • Every day experiment with one new food from chapter 10 page 38. • Prepare a new meal from my recipes section every week. • Enjoy more home-cooked meals. • Purchase more food from the produce section. • Learn how to cook, and risk getting out of your comfort zone by eating a variety of foods. • Prepare healthier snacks if you feel the need to eat between meals. • Spend time enjoying your food without negative emotions attached. Check out my website at www.veggieman.com for more exciting information and recipes. “The art of medicine consists of amusing the patient while nature cures the disease.” - Voltaire 44

Important concerns when going vegetarian Where to get what? Going vegetarian means getting important nutrients from a variety of sources. Below is a list to keep your body fueled naturally without traditional animal products. 1. Vitamin B12: Fortified breakfast cereal, fortified yeast, fortified soy, rice, or almond milk. (See page 109 for more info.) 2. Vitamin D: Fortified breakfast cereal, fortified soy tofu and rice milk, and sunshine. 3. Calcium: Fortified organic soy, rice, or tofu milk, tofu, seed, almonds, legumes (peas and beans) leafy vegetables, some fortified breakfast cereals, fortified orange juice and blackstrap molasses. 4. Iron: Whole grains, prune juice, dried fruits, beans, nuts, seeds, leafy vegetables. You will absorb iron much better if you eat a food that is high in vitamin C when you eat a food high in iron. Some vitamin C foods are: citrus fruits and juices, tomatoes, strawberries, broccoli, peppers and potatoes with skins. 5. Zinc: Whole grains, wheat germ, beans, nuts, and seeds. 6. Riboflavin (vitamin B2): Whole and enriched grains, leafy vegetables, mushrooms, beans, nuts, and seeds.

“A useless life is an early death.” - Johann Wolfgang von Goethe 45

Chapter 11

How to sprout A

lfalfa sprouts are what comes to mind, but you can sprout many tasty grains and seeds.

Sprouting your favorite grain is a simple and very nutritious way to experience food. Sprouting may replace the need for heavier foods that make you feel full. The payoff to sprouting is affordable, organic, mineral-rich food that can be used almost anywhere in your diet. Chlorophyll develops in the sprouts as they turn green.

Did you know

The sprouting process can increase proteins, vitamins, enzymes and minerals 300 – 1200 percent.

Sprouting is easy but does take some time. Follow the directions below or purchase an automatic sprouting machine. Visit www.veggieman.com for a list of exciting new products you can purchase to better your health. Sprouts on salads make an excellent combination.

How to sprout in 2-6 days

1. Soak your favorite whole grain, bean or seed in tepid water overnight 2. Drain the water, and put the seeds in a clear glass jar 3. Let stand in a warm, dark place 4. Rinse daily with water morning and night 5. Wait two to six days until they grow ¼ inch tails 6. Enjoy with a salad or entrée, or by themselves

“Do not be too timid and squeamish about your actions. All life is an experiment.” - Ralph Waldo Emerson 46

What you can sprout SEEDS Alfalfa Broccoli Clover Sunflower Mustard Radish Sesame seeds Fenugreek

There’s always an exception 1 c. of raw shredded carrot provides 31,000 international units of carotene and surprisingly enough 1 c. of cooked carrots contains 38,000 international units of carotene with the carotene being better absorbed compared to raw carrots. Whatever you decide to eat, carrots are a great source of potassium, high in soluble fiber, good source of vitamin C and virtually fat-free.

GRAINS Amaranth Barley Buckwheat Millet Quinoa Rye Wheat Wild rice Wheat berries

LEGUMES - Although many legumes can be sprouted, theymay cause gas and interfere with digestion. Chickpeas – this is one legume that is an exception.

Why natural foods as grown? 97% of the grain eaten today is processed which means the micronutrients are lost. Our bodies are literally starving for nutrients and being overstuffed with garbage. For some this means going to the vitamin store to play catch up by using supplements for the ”missing” vitamins, minerals and other nutrients.

What to do?

Eat more natural whole grains, fruits and vegetables to get all the nutrients your body needs while saving money and feeling healthier.

“Doctors prescribe medicine of which they know little, to cure disease of which they know less, in human beings of which they know nothing.” - Voltaire 47

Section 2:

Body Basics and

Weightloss “I hear and I forget. I see and I remember. I do and I understand.” - Chinese Proberb 48

Chapter 12

Why isn’t everyone perfectly healthy? W

hy are so many of us sick or overweight? Look at how we treat our bodies! We stuff them with food, get drunk, stress ourselves out, get too little rest and rarely exerThe average cise. Every day our bodies strive for perfect person eats about health if we only let it! What we label as the 100 lbs. or more “good life” is causing us to function at less of commercial than 100 percent. We are out of balance. bread each year.

Your free built-in computer program

When you set the oven temperature on your stove to 350°C, the built-in automatic thermostat regulates the heat. Your body has a similar mechanism called homeostasis, which maintains the blood’s pH at 7.4. Homeostasis is your built-in thermostat that helps regulate the quality of your health. Sharks apparently are the Lifestyle factors such as stress and only animals that never unbalanced diet full of acid forming get sick. As far as we foods can create more struggle for know, they are immune to every known disease, your body to maintain perfect health. including cancer.

Ouch, that hurt! One night when I was chopping onions for fresh salsa, the knife slipped and cut my finger so deeply that I almost fainted from the sight of the blood. As the days went by, I could see the wound miraculously healing itself. The human body can heal itself if you give it a chance. It is truly amazing, yet we take it for granted. We are all walking miracles with the body that has the ability to heal everything from the simplest cuts to disastrous diseases.

“Healing is a matter of time, but it is sometimes also a matter of opportunity.” - Hippocrates 49

Chapter 13

Why couldn’t our bodies come with instructions? Digestion

basics

Food enters our mouth and mixes with saliva. The stomach receives the food and stomach acids break down the food. The food enters the small intestine where digestive enzymes from the pancreas go to work. It moves on to the large intestine where most of the vital minerals, liquids and toxins are absorbed. The liver receives both nutrients and toxins from the digestive tract and sends them into the blood or expels them. The liver detoxifies all the mistakes you put into your mouth.

We can’t fuel our bodies with processed foods like pizza, ice cream and fries and expect optimum health in return.

From start to finish, digestion should take about 24 to 48 hours in a healthy adult. It takes roughly 36 to 72 hours for the average North American.

Cleanse while you eat

When we consume cooked processed junk food, the intestinal lining becomes clogged. This ultimately slows the absorption of nutrients. The more food we eat that sticks around, the more we are depriving the body of nourishment. This isn’t hard to do since more and more of us are eating poor choices of food and not enough nutrients from better choices. “The eye is bigger than the belly.” - George Herbert 50

A high-fiber diet will keep your intestines free from debris and you will have less plaque. Eating foods as grown provides lots of nutrients and moves through your system more efDifficulties with ficiently than the standard North American digesting food may diet. Frequently eat a diet that cleans the occur when we are walls of your intestines. stressed or feeling rushed when we eat.

If you can swallow it, why chew it? When I was a youngster, our family of six waited anxiously for Mom’s tasty meals. When the casserole hit the table, we all turned into vacuums and rushed through eating without pausing to enjoy the food experience. All I wanted to do was stuff my face. Why chew when I could just keep shoveling to fill the void. The feelings of wanting to eat more and more food were ever-present at the dinner table. I was regularly over-stuffed and sometimes felt sick. Stomachs do not have teeth. I have since learned that chewing my food properly improves my digestion.

Chew your food

Chew your food 30 to 50 times to assist the nutrient absorption in your body. The purpose of food is to nourish our bodies. Food chewed well mixes with saliva to begin digestion right inside your mouth. Chewing your food can also eliminate the lethargic and gassy feeling you may experience after a meal.

In a lifetime the average US resident eats 35-50 tons of food and drinks more than 13,000 gallons of liquid.

Did you know The most common food allergens are fish and shellfish, legumes especially peanuts. Nuts, eggs, chocolate, cow’s milk, citrus fruits, tomatoes and wheat.

“The value of health is seldom known until it is lost.” - James Johnson 51

Chapter 14

16 quick and easy reasons

why you still may be fat

Check the boxes from 1-5 according to how these reasons may be affecting your life. Does not apply 1

Undecided 2

3

Applies to me 4

5

1. You eat for emotional reasons or when you are not hungry. 1

2

3

4

5

2. You eat animal products such as meat, poultry and dairy products that contain growth hormones. 1

2

3

4

5

3. You have been a yo-yo dieter and your body has become so confused that it doesn’t know how to function properly. 1

2

3

4

5

4. You have a slow metabolism. Read the exercise chapter in this book.

1

2

3

4

5

5. Your body is full of toxins that retain extra water. Consider doing various types of cleanses. 1

2

3

4

5

4

5

6. You have hormonal imbalances. 1

2

3

7. You eat diet products filled with chemicals and sugar that make you hungrier and addicted. 1

2

3

4

5

8. You eat more food because you are always hungry and the types of food you eat are making you fat.

“Don’t wait for your ship to come in; swim out to it.” - Anonymous 52

Does not apply 1

Undecided 2

3

Applies to me 4

5

9. You eat too late not giving your body time to properly digest and burn off those calories. 1

2

3

4

5

10. You lack muscle on your body to burn extra calories when your body is at rest. 1

2

3

4

5

11. Your diet lacks proper amounts of fiber that helps eliminate fat and toxins from your body. 1

2

3

4

5

12. You are staving your body from the proper nutrients it needs

and creating an acid environment. Your body tries to protect itself by storing excess fat. 1

2

3

4

5

13. You see yourself as a fat person and your mind responds by

keeping you fat. As the saying goes “You are what you think.” 1

2

3

4

5

14. You don’t eat breakfast in the morning to jump-start your metabolism. 1

2

3

4

5

15. You don’t know how to cook. nutritious meals. 1

2

3

4

5

16. You may not know that you don’t even need to lose weight. Not everyone has a build of a pencil thin model.

Keep in mind that healing doesn’t happen overnight. It probably has taken years to get to the point you are at now. Enjoy the journey, and remember that you can’t make a mistake.

“Well done is better than well said.” - Ben Franklin 53

Chapter 15

The magical world of weight loss You can be a millionaire and be thin

H

Approximately 127 million adults in the US are overweight, 60 million obese, and 9 million severely obese.

ave you ever wondered how people accumulate abundant riches? Here is some exciting news for you. There is no secret to earning a million dollars. An important ingredient for becoming a millionaire is the same as the one for losing weight. Millionaires and people who have lost weight have something in common. They both usually have an attitude of wanting something so badly that they eventually find a way to get it. Opportunities to succeed in weight loss and healthy living are available to anyone who wants them. Success stories abound. Anything can happen, so decide — How badly do you want it?

The big

four

Overweight and obesity costs total $117 billion in the United States. Direct cost is $61 billion. Indirect cost is $56 billion.

Healthy success stories have a common thread that I call the big four. 1. Maintain a positive attitude 2. Choose and eat healthier foods 3. Exercise regularly 4. Do it for yourself Thinking with a positive attitude is the most important. It is said that we become what we think about all day long. Thinking positively is the starting point to choosing healthier foods and committing to daily exercise. Whatever your past may be, decide today to pull “Where the willingness is great, the difficulties cannot be great.” - Niccolo Machiavelli 54

a curtain on it. There is not one thing you can do to change it. Be grateful for what you have, and carry that gratitude with you all day. There is always someone worse off than you. You will be astonished how a positive attitude will benefit your life. According to a new report from the Centers for Disease Control and Prevention (CDC), the average weight for men aged 20–74 years rose dramatically from 166.3 pounds in 1960 to 191 pounds in 2002, while the average weight for women in the same age group increased from 140.2 pounds in 1960 to 164.3 pounds in 2002. Overweight 10-20 percent over ideal weight Obese 20-30 percent over ideal weight Massively obese 30-40 percent over ideal weight Morbidly obese 40+ over ideal weight

Complications of being overweight • Daytime sleepiness • Kidney disease • Gallbladder disease • Heart disease • High blood pressure • Impaired immunity • Infertility • Liver disease • Lower back pain • Gynecological complications • Osteoarthritis of the knee and hip • Pain • Respiratory dysfunction • Rheumatoid arthritis • Stroke • Surgical complications • Type two diabetes • Reduced flexibility and mobility

Some experts believe every extra pound of fat on your body reduces your lifespan by about one month.

“To trust yourself to test your limits, that is the courage to succeed.” - Bernard Edmonds 55

Most people desire to be thinner. Overweight and obese people In the 1920’s Yankee Stausually want to lose weight but dium had about 82,000 wait too long before taking seats. After remodeling control of their health. Then the during the 1970’s the seating was only 59,000. change feels overwhelming or Why? The American bothopeless. Living an unhealthy tom had widened from 14 lifestyle is a loaded gun and time inches to 19 inches. pulls the trigger! Did you know that heart disease kills one out of every two people that die? Yikes! And many have no warning before sudden death. Why is this happening? How we eat, drink and love has a huge impact on how much fat acLosing just ten percumulates on our bodies. Is your lifestyle cent of excess weight slowly killing you? reduces the workload on the heart, decreases blood pressure, improves cholesterol levels and can decrease risk of certain diseases if maintained.

When I see beautiful people with unhappy bodies, I want to reach out with tender loving care. The truth is that your health and weight will improve if you choose to take action. Believe that you deserve to be healthy and happy, and decide to start right now! The benefits are waiting for you.

What is one aspect of your health you would want to change right now?

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.” - Mark Twain 56

The

benefits of losing weight

• Less chance of heart attack and diabetes • Regain flexibility • Freedom to enjoy life • Decreases emotional problems • Eliminate aches and pains • Boost self-esteem • Become sexually active • Love yourself • Care about life • And the list goes on…

Decide for yourself. Why do you want to lose your extra weight? This is the most important question you must ask yourself if you desire to lose weight. If on the other hand you accept your body the way it is and you feel that there is no need for weight loss, that’s okay too.

“ Never, ever, say your wife looks fat.”

“Whatever you want to do, do it now. There are only so many tomorrows.” - Michael Landon 57

Chapter 16

25 most powerful tips for weight loss

Here are some great tips to get you thinking about how easy it is to lose those extra pounds. 1. Eat wholesome fats from whole grains, nuts, seeds and fruits such as avocados. 2. Drink at least 6-8 glasses of water daily. 3. Shop on a full stomach and follow a list. 4. Prepare healthier snacks such as vegetables. 5. Eat more fiber. 6. Avoid alcohol. 7. Choose more raw food over cooked food. 8. Chew your food thoroughly. 9. If you MUST have dessert, share it. 10. Stop eating when you are full. 11. Avoid overeating. 12. Eat complex carbohydrates regularly to prevent binging. 13. Take the stairs instead of the elevator or escalator. 14. Avoid eating after 7 pm. 15. Play active sports or frolic with your kids. 16. Take up an action hobby like dancing. 17. Journal the feeling before you reach for comfort food. 18. Practice saying no to food. 19. Enlist the support of your friends and family. 20. Set specific goals and targets. 21. Forget fad diets. Adopt a healthier lifestyle. 22. Stay away from processed foods. 23. Get lots of sleep for your body to relax and recover. 24. Exercise and sweat 20 to 30 minutes daily. 25. Choose to be healthy for yourself. “Nobody really cares if you’re miserable, so you might as well be happy.” - Cynthia Nelms 58

Is this supposed to hurt? My older sister had a horse. I was the tag-along younger brother at horse shows. Eventually she outgrew her horse, and I had the chance to ride. It was an uncomfortable and painful experience. Bouncing up and down on the hard western saddle hurt between my legs. I concluded that riding horses was a girl sport. This changed when I married a professional horse trainer. I had flashbacks of my previous ball-bashing experience, but she convinced me to give riding horses another chance. With her coaching, I learned to do it right and there was no pain. I got a bit saddle-sore the first time out, but that faded and I learned to enjoy riding. You can learn to enjoy a new lifestyle too!

Just

go for it!

Introducing some new choices into your lifestyle can pose similar uncomfortable moments as you get used to new foods and new habits. When I decided to commit to my wife’s way of living and become a vegetarian, I was surprised how quickly my body reacted with positive results. Understand that your body needs time to adjust, and eventually you will experience a much better feeling of health.

So what’s the

magic pill?

Sorry, there isn’t one! There is no perfect diet or remedy. Just take action, no matter how slowly, and you will see benefits. Optimal health is a lifestyle, not a magic pill.

The magic process is your lifestyle

To effectively lose weight and keep it off for good, you must have a healthy lifestyle. How do you spend your free time? Can you be more active? Are you willing to make changes in the foods you eat?

We spend more than 33 billion dollars every year on weight loss products and services.

Good health is more than just weight loss. Losing weight involves more than your physical body. Aim for a holistic approach to good health and the pounds will become incidental and seem to diminish without effort. “Nothing is impossible to a willing heart.” - John Haywood 59

Chapter 17

What should I really weigh? E

ven though weight is not the major focus of a healthy lifestyle, I know some people have to find out what they should weigh. Before we talk about numbers consider the following.

You may

not even need to lose weight!

Some people think they are fat, when in reality they have a large frame with muscle mass. They may feel overweight when compared to a pencil-thin super model, but all bodies are not built the same. Some of us are big-boned and others have more muscle.

“ I’m not 210 lbs!”

“Make the most of yourself, for that is all there is of you.” - Ralph Waldo Emerson 60

It’s what’s

on your bones that matters

Is it lean muscle or extra pounds of flabby fat? Before you worry about the number on the scale, go to a professional and get tested for lean muscle mass to see how much fat you really have. You may be very surprised! See chapter 18 for more details.

To

scale or not to scale

Weighing yourself on a scale can be a great motivator or a headbanging experience, depending on the number you expect. My recommendation is to get away from concern about how much you weigh. Focus on exercise and nutritious eating, and you will notice that extra flab will diminish as you move toward better health. Another drawback of focusing on 78% of adults believe lowering the number on the scale is that avoiding that it is hard to figure out what body certain foods is more mass is being lost. If you are attempting important than how to hit your perfect weight by going on much one eats. a weight-loss diet, you could be losing as much muscle as fat. Because muscle weighs more than fat, starting an exercise program and building lean muscle could decrease your size yet increase your weight. Frustrating? Yes. But gaining this type of weight is effective. Lean muscle mass increases calorie burning, and that keeps you slimmer in the long run. On the other hand, starving yourself on a calorie-restricted diet will cause you to lose water and valuable muscle. Unhealthy focus on numbers on the scale can cause some of us to feel unworthy, especially if we do not like the reading. If you are feeling great and loving yourself, the scale has no right to pop your bubble. And taking a deep breath doesn’t do any good! I’ve tried it.

“The great pleasure in life is doing what people say you cannot do.” - Walter Bagehot 61

Do you still want to know what you should weigh? • Male: 106 pounds for the first 5 feet and add 6 pounds for every extra inch. • Female: 100 pounds for the first 5 feet and add 5 pounds for every extra inch. • Add or subtract 10% for large or small frame size.

Blood Chemistry 101

If you are the type of person who likes numbers, consider having your blood analyzed. Measuring your weight on a scale is superficial compared to really understanding what’s going on in your body. Visit your family physician and ask how you can get your blood checked for total cholestrol, LDL & HDL cholestrol, triglycerides, and fasting glucose levels. This information may be more beneficial than jumping on the scale everyday with complete frustration. Below is a guide to compare your blood results that I learned from the Coronary Health Improvement Project.

How to understand your blood chemistry Total Cholesterol mmol/L mg/dl

LDL-Cholesterolz

HDL-Cholesterol

Triglycarides

Ideal

Under 4.2 Under 160

Under 2.3 Under 90 Over 1.0 Over 40

Under 1.5 Under 130

Elevated

4.2-4.8

160-180

2.3-2.8

90-110

1.5-2.3

130-200

High

210-300

4.9-5.8

185-220

2.9-3.8

115-150

2.4-3.3

Very High 5.9-5.8

225-260

3.9-48.8

155-190

---

Dangerous Over 6.8

Over 260

Over 4.8

Over 190

Over 3.3

--Over 300

Fasting Glucose Ideal

3.2 - 5.5

60 - 100

Elevated

5.6 - 6.2

100 - 115

Mild Diabetes

6.3 - 7.2

115 - 130

Diabetes

Over 7.2

Over 130

High-fiber foods help maintain better levels of both blood sugar and blood cholesterol.

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” - Thomas Edison 62

Chapter 18

How much body fat do you need? B

ody fat percentage refers to the percentage of fat weight to total body weight. For example if a 150 lb man had 15 lbs of total body fat, then his body fat percentage would be 10%. Understanding your body fat percentage can make life a lot easier because you really know how much fat you have on your body. What you think your unhealthy weight is could be more muscle mass than fat if you don’t know your body fat percentage. Consult your local gym, fitness instructor or physician to find out how to determine this.

Body fat percentage estimates EXCELLENT GOOD AVERAGE MODERATE RISK HIGH RISK

MEN 11% 11-13% 14-20% 21-23% 25+

WOMEN 16% 16-19% 20-28% 29-31% 31+

An excess of body fat can lead to health problems and also increases the risk for disease. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

“Strong lives are motivated by dynamic purposes.” - Kenneth Hildebrand 63

Chapter 19

What goes in must come out D

iscussing bowel movements is socially taboo. Nonetheless, body elimination is an excellent indicator of what is happening inside our body. Because it stinks, you According to the may be disgusted by the idea of studying USDA, the average it. Don’t worry, you will not be asked to American eats 140 pounds of potatoes weigh it. Just be aware your poop can be each year, an important indicator of body procincluding over 50 esses. pounds of french fries!

Switching to a vegetarian lifestyle was exciting and adventurous for me. The most eye-opening lesson was the size of my logs in the toilet bowl. Don’t turn this page yet, because there is a lot you can learn by understanding your poop. Since a vegetarian diet is high in fiber that the body must expel, the volume of excrement will increase. Understanding more about your poop can assist you in understanding what foods work best for your body.

Poop analysis 101

Consistency Drinking lots of water and eating fiber from fresh fruits and vegetables will add bulk to your stools while making them softer and easier to pass. Yippee! So long to reading those novels. Transit time Dry stools and hard lumps mean that the transit time is too long. Constipation is just around the corner unless you add water and fiber to your diet.

“Tell me what you eat and I will tell you what you are.” - Anthelme Brillat-Savarin 64

Water stability High fat increases stool’s stickiness and makes it like clay. The goal is a moist stool that is easily broken when flushed. It should float on the surface of the water because of the high fiber content in your diet. Stinkability Fat and animal meat will make the stool smellier. Wipability I don’t think cave men used toilet paper, do you? When you start living a more natural lifestyle and eating a diet closer to what Mother Earth has provided, the need to wipe disappears! How can this be you ask? Just think of a perfect swirl on a soft ice cream cone! You are probably not going to believe this until you try it yourself!

I almost fainted When Jenna and I married, I became the stepfather to her three great kids. Her son Bryce was a picky eater. His diet consisted of plenty of fruits and veggies. He especially loved pears, apples and bananas. One morning I saw a monster poop floating in the toilet. I realized little Bryce forgot to flush the toilet. Did pooh the size of my forearm come from a little boy? I rushed to find his mother. She explained that the youngster’s bowel movements were large because he loved fruit. Eating a plantbased diet gets you moving.

Worried about passing gas? Here are some foods that could contribute to passing gas. Beans, Brussels sprouts, Broccoli, Cabbage, Carbonated beverages, Cauliflower, Dairy products, Diet food sweetened with sorbitol, Onions, Radishes and Wheat products

“Do what you can, with what you have, where you are.” - Theodore Roosevelt 65

Chapter 20

Constipation, do you

feel stuck in the mud? Who the heck are we

C

saving it for?

onstipation is the passing of small amounts of hard, dried bowel movements, usually fewer than three times a week. About 200 million people are suffering from constipation as you read this. Our body is designed to eat food, process it and then eliminate the waste within 24 hours. It is estimated that a healthy person could have between two to four bowel movements a day.

Animals are perfect poopers, are we? Jenna was a horse trainer for 15 years and told me that horses do their business very regularly. If a horse misses a day, it becomes a serious matter. The veterinarian must be called immediately. Babies dirty their diapers routinely, thirty minutes after a meal. It doesn’t get any more perfect than that!

If you have a problem with your rear end, now is the time to do something about it. Do not wait for your body to shut you down with diverticulosis, a condition that causes the walls of the intestines to balloon out. It’s like a traffic jam and road rage in your colon. Constipation also aggravates hemorrhoids.

Did you know

A healthy individual releases 3.5 oz. of gas in a single flatulent emission, and an average of 14 farts totalling about 17 oz. in a day. Most is due to swallowed air. The rest is from fermentation of undigested food.

“A good reliable set of bowels is worth more to us than any quantity of brains.” - Wheeler Shaw 66

Causes of constipation

• Not enough fiber • Not enough liquids • Medications • Irritable bowel syndrome • Changes in lifestyle or routine such as pregnancy, old age and travel • Abuse of laxatives • Ignoring the urge to have a bowel movement • Stroke • Problems with the colon and rectum • Problems with intestinal function

Quick tips • Eat a well-balanced diet high in fiber from fruits, vegetables and whole grains. • Exercise regularly. • Drink plenty of water. • Limit the consumption of animal products such as meat and dairy. • Avoid all processed foods, especially refined white flour, sugar and hydrogenated oils. • Go to the washroom when nature calls.

Did you know

Did you know that 45% of North Americans eat no fruit and only 2 servings of vegetables per day? And we wonder why people are getting sick.

“You can tell the ideals of a nation by its advertisements.” - Norman Douglas 67

Chapter 21

The single most

overlooked health principle Fabulous fiber

Did you know

If your small intestine were removed from your body, it would stretch to a length of about 22 feet.

W

hen I heard people talking about fiber, I immediately thought of my mother’s bran muffins. Bran is definitely a source of fiber, but it doesn’t end there. Fiber is found in all plant-based foods.

Fiber is the indigestible portion of food and can be either soluble or insoluble. It doesn’t matter how well you blend it or chew it, your body will eliminate fiber. Remember the last time you ate corn? Did you notice your poop looked like a corn loaf? This is because corn is high in fiber. Imagine your digestive tract as a long vacuum hose with grooves to make it flexible. When we eat, the food travels through the vacuum hose. When our diet consists of processed and rich foods, the vacuum hose has a hard time moving food along. Imagine what two slices of pizza would look like if you blended them in your blender. How easily do you think the pizza would pass through the vacuum hose? There would be bits and pieces sticking between the grooves of the hose. Processed foods and fat get stuck in the nooks and crannies within our digestive system. Over time, they start to rot. Yuck! This creates a traffic jam blocking the rest of your food. Fiber is the superhero of our diet. The natural characteristics of fibrous foods like bran, whole grains, fruits and vegetables push, pull and drag the bits and pieces that are taking up unhealthy space in your body. Go fiber!

“Nothing in life is to be feared, it is only to be understood.” - Marie Curie 68

Fiber, my

superhero

Fiber encourages the growth of healthful bacteria that help the body use the nutrients in the food you are eating. Fiber in your diet helps to lower cholesterol and to prevent appendicitis, diverticulosis, constipation, hemorrhoids and cancer. The optimal amount of fiber is 40 to 50 grams each day. The average North American eats only 10-15 grams of fiber per day.

Other

benefits of fiber

• Helps control diabetes by slowing down the rise of blood glucose levels following a meal • Makes you feel full • Increased bulk with fewer calories • Helps transport extra calories out of your body • Makes stool softer and easier to pass because of its ability to absorb and hold water • Eliminates harmful substances before they enter your bloodstream

Action plan

• Eat more whole grains, fruits and vegetables • Prepare food with beans, lentils, and other high fiber legumes. • Shop more in the produce section so that more fiber is available for you to eat. • Prepare more food from scratch instead of buying processed foods. An example would be porridge made from whole oats instead of instant oatmeal that you add boiling water to. Those packages are usually loaded with extra salt and sugar.

“Don’t find fault, find a remedy.” - Henry Ford 69

Quick tips • Fiber in the diet can reduce the incidence of cancers • Animal products have absolutely no fiber in them. This includes milk, cheese, eggs and meat. • Fiber is the indigestible portion of foods

“ Relief comes in many forms!”

“Too many people do not care what happens as long as it does not happen to them.” - William Howard Taft 70

Chapter 22

Eliminate toxins by detoxification Y

Did you know

Your colon, kidneys, our body is a perfect machine with liver, lungs and skin amazing organs that are constantly are constantly at eliminating toxins. Sometimes we overwork getting rid of indulge and the toxins begin to build your body’s waste. up. This is where detoxification comes in handy. This detoxification process means that stored toxins in your body start to come out. This includes the “extra baggage” that could be making you overweight or sick.

The not-so-fun part

When there is an overload of toxins, your organs of elimination become exhausted. This process is what some call the healing crisis. I call this the road to recovery or payback for all those years of not really caring what you put into your body. Not to worry! I still can’t believe what I ate when I was younger. I should really be dead with all the poisons I consumed. Symptoms of your body detoxifying Bad breath Pimples Nausea Headaches Liver pain Stinky poop and urine A general feeling of having a crappy day

“It isn’t the mountains ahead that wear you out; it’s the grain of sand in your shoe.” - Unknown 71

How to detoxify

Back end flush Warm water flushed through the colon is called colon hydrotherapy. It helps to soften and loosen compact stools. If you are not too excited about tampering with your back end then consider changing your diet. Diet Not eating foods that are highly refined and processed will definitely help move you towards a healthier inside. Foods eaten in their natural whole state can detoxify you by helping to absorb toxins and get things moving out of your body. Eating this way will also reduce the number of toxins coming in. Omit foods like white sugar, white flour, meats and all foods that have ingredients you can’t read. Change to eating a diet with more whole grains, fruits and vegetables. Eat foods as grown. When you cook your food you kill the live enzymes that are present. These enzymes aid in digestion and are a key to optimum health. Exercise Exercise is also a very important part of detoxification. Breathing deeply during exercise helps eliminate toxins by stimulating your body’s lymphatic system to produce fluids to help eliminate toxins. Spoil yourself Have some relaxing time in the sauna or steam bath, both of which are particularly beneficial for making you sweat, which helps in the elimination process.

Hot yoga anyone? I had the privilege to attend a hot yoga session also known as Bikram yoga. It is yoga performed in a very hot room to make you sweat while doing various yoga positions. I considered myself fairly fit until I took this class. I was amazed to find out I had muscles that I never knew I had before. Give it a try to change up your regular exercise routine and you too will be amazed.

“No science is immune to the infection of politics and the corruption of power.” - Jacob Bronowski 72

Chapter 23

4 Steps to decrease your calorie intake

Did you know

C

alories aren’t everything, but when we talk about weight loss it sure does help to understand what calories are.

Some so-called calorie reduced foods have less fat but have the same amount of calories because of the added sugar.

The food you eat is like the fuel you put in your car. If you don’t drive anywhere, there is a good chance that your fuel tank will still be full. Our bodies are a lot more complex, but that will give you a simple head start at understanding how calories are the fuel for our bodies. If you don’t burn up those donuts they will happily rest in your thighs!

Data indicate that Americans are consuming more calories than ever before. During the past two decades average daily calorie intake went from 2,080 to 2,347 for adult men and from 1,515 to 1,658 for adult women.

Calories per gram Fat 9 Alcohol 7 Sugar 4 Protein 4 Carbs 4

Follow these 4 guidelines to bust those calories!

1. Eat foods that are high in nutrients, and limit foods that are loaded with fat, salt and sugar. Remember to check those labels. 2. Eat good-sized portions of natural foods like vegetables, fruits and grains that are high in fiber instead of starving yourself on smaller portions and later snacking on high-fat munchies. 3. Minimize extra fats and sugars while cooking a meal.

Did you know Every time you lick a stamp, you’re consuming 1/10 of a calorie.

4. Drastically reduce or throw out the sugar and junk food like candy, cookies, cakes and soda. “Who is strong? He who can conquer his bad habits.” - Ben Franklin 73

“ If scientists are so smart, why can’t they make vegetables taste better?”

How to find out how much of what is in what! I

never did like math but it comes in handy when you are trying to figure out the percentage of fats, carbs or protein per serving. Please note that this is not really required when you shift your lifestyle to eating whole natural foods. Use the formula below to create an awareness of what is really in the food you are eating.

National food survey data indicate that Americans are consuming more of their calories from increased snacking.

(Grams of fat per serving) x 9 total calories per serving = percentage of fat Example Let’s say you ate a 130 calorie serving that contained 4 grams of fat. 4 x 9 = 36 36 divided by 130 = 28 percent fat You can use this formula for carbs and protein as well. Just sub in 4 instead of 9. “Disease is nothing else but an attempt on the part of the body to rid itself of morbific matter.” - Thomas Sydenham 74

Section 3:

Choose Well How to lose 30 pounds without starving

“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.” - Albert Einstein 75

Chapter 24

What’s really on your plate? I loved meat! I ate meat and animal products in abundance for 26 years. I enjoyed every delicacy from the best sirloin steaks to tender cuts of veal. My taste buds vividly remember the flavor of a juicy steak with all the trimmings. I loved restaurants that offered a delicious assortment of chicken, fish and other critters cooked in succulent sauces. Times have definitely changed!

W

hen I found out that my beautiful wife was a vegetarian, it was the first time I had been face-to-face with a veggie type. She has been a vegetarian all her life. This meant that I could not take her out for a romantic steak dinner or feed her a lobster tail dipped in butter. I tried to explain what she was missing but there was no hope. Instead, I opened my ears as she told me about her diet. She chose not to eat meat for her health and the environment but mostly because she was an animal lover. She could not think of eating the animals she loved so much. As I started to investigate, the health reasons became common sense.

Looking back now, I realize eating animal products was just a habit. My wife lifted the blinders off my eyes and challenged my views. I began to see opportunities toward a healthier, more loving attitude toward the environment and everything around me.

Did you know

Meat contains approximately 14 times more pesticides than do plant foods; dairy products 5½ times more. Thus by eating foods of animal origin, we ingest concentrated amounts of hazardous chemicals.

“There is deep wisdom within our very flesh, if we can only come to our senses and feel it.” - Elizabeth A. Behnke 76

Love ’em or eat ’em

Dedicated to the animal lovers!

When I ate meat, I did not think of cute cuddly animals or worry that Did you know the meat on my dinner plate was Animals have the quality of once a living animal. In my childunconditional love hood in the city of Vancouver we that humans can learn didn’t have the space for large anifrom. mals. We did have smaller animals like bunny rabbits, gerbils, hamsters and rats. Like most kids, I wanted a cat or dog. I remember going to birthday parties and seeing dogs that got all excited when their owners were around and cats that roamed freely around the house.

I married an

animal lover

My wife, Jenna, is a professional horse trainer and an animal lover. When we married, she had five cats, two horses and two dogs. My dream of having lots of pets had finally come true! As time went on, we Did you know added two miniature goats and an94% of pet owners say other dog. Animals were everywhere. their pet makes them smile more than once They were also part of our family a day. and needed love just like humans. A houseful of animals helped me realize that animals are beautiful living creatures that don’t need to be eaten. All the necessary minerals, vitamins and nutrients our bodies need can come from a plant-based diet. If you don’t believe me, do what I did and give it a try. That’s really the only way that you will know for sure if this vegetarian hype is what it is cracked up to be. And besides, if you give vegetarianism a fair chance and don’t feel any better, there are always your old habits waiting. “Experience tells you what to do; confidence allows you to do it.” - Stan Smith 77

Chapter 25

Meet your meat! The

A

truth is scary once you start looking for it!

s much as I liked eating meat, researching facts about food choices made me really wonder if eating meat was worth it.

The turning point in my life was understanding why I ate the way I did and learning to find equivalent-tasting food to fill the gap of the missing meat. As I did this, the results were amazing. I felt better than ever before, and I was getting way more nutrients in my diet.

Did you know Gram for gram, kale has 14 times more iron than red meat.

Words can’t describe how good I feel following a strict vegetarian lifestyle. Some days I feel like I’m getting younger since I feel so good! I think everyone has to experience this for him or herself to really understand what I mean. It is estimated that moving away from the high fat intake associated with eating meat would eliminate 90% of deaths from colon cancer in North America.

Here are some facts to ponder about eating a diet high in meat • Meat lacks Vitamins A, C and E and is low in minerals such as calcium. • Meat is high in phosphorus, which pulls calcium out of your bones to achieve balance.

Did you know

When you eat meat you are also eating fearreleased adrenaline that is released into animals before they are killed.

“The choice of how you live your life is your creation.” - Barbara Dilley 78

• Meat is high in saturated fat. Would you? • Only meat and animal • Would you eat dead cows if products contain cholesyou had to slaughter them with terol. your bare hands? • Meat has no fiber. • Would children choose to • Meat can be a source of inflict pain and suffering on helpless animals? unwanted antibiotics and hormones. • What if slaughterhouses had glass walls in the middle of the may contain dis• Meat cities and you could hear, smell ease organisms such as and see the brutal chaos? salmonella and trichina. • Meat increases ammonia in the body. • Meat has been linked to harmful substances that may cause cancer.

Other animal points to ponder

• Increased meat consumption is linked to coronary heart disease. • Meat eaters have heart attacks more frequently than vegetarians. • Livestock eat 95% of the oats in the US. The amount of land needed to feed one person consuming meat would feed 20 vegetarians. • Farm animals can receive up to 30 times more antibiotics than humans to force them to grow faster on less food. • Inspectors have about two seconds to examine a poultry carcass. • Meat is high on the food chain. This means meat has a higher concentration of pesticides, fungicides and other toxins.

Some researchers believe that a high flesh-food diet causes 10 times more heart attacks in the 45 to 65-year-old population than does the vegetarian diet of vegetables, fruits, nuts, seeds and grains.

“There are no incurable diseases, only incurable people.” - Philomena Dooley 79

What the average American eats in a 11 beef steers 43 hogs 45 turkeys

1,107 chickens 4 calves

lifetime 826 fish 3 lambs

I know what you are probably thinking. My grandparents ate all kinds of meat and lived to a healthy old age of 95. Sorry to pop your bubble but I believe the “good old days” are long gone. The meat and animal products that show up on our plates today are filled with antibiotics, hormones, preservatives, nitrates and chemicals. When was the last time you went into your backyard to feed Betsy the cow some hay and your chickens some grain? Putting the animal rights aside, the quality of meat and animal products have severely diminished and the amounts we eat have increased. A lot has changed since our grandparents walked this earth.

Action plan

• Recognize why meat is part of your lifestyle and perhaps check out alternatives. • Reduce your meat consumption gradually to give your taste buds time to adjust to new flavors. • Explore meat flavor substitutes that offer the same taste without the drawbacks. • Create new habits to make meat a smaller portion on your plate and make more room for healthy complex carbohydrates. • Record your feelings when you start making changes towards a healthier lifestyle. What works for me might be different for you.

“The conclusion is always the same: love is the most powerful and still the most unknown energy of the world.” - George Bernard Shaw 80

Chapter 26

10 reasons why vegetarianism is the greatest V

egetarian diets consisting of whole natural foods are healthier — they are lower in total fat, saturated fat and cholesterol than a non-vegetarian diet. Reports in numerous medical journals confirm that animal products are absolutely unnecessary and are the root of many degenerative diseases. There are ten main reasons to switch to a plant-based vegetarian diet.

Did you know

According to the American Dietetic Association, vegetarians have a lower risk of breast cancer, colon cancer, diabetes, gall stones, heart disease, hypertension, kidney stones, obesity, osteoporosis and strokes.

“ With this veggie burger, I’m sure to lose some weight.”

“Animals are my friends... and I don’t eat my friends.” - George Bernard Shaw 81

10 top reasons to follow a vegetarian lifestyle. 1. Reduces your risk of cancer, heart disease, and high blood pressure. A plant-based diet with lots of fruits and vegetables can reduce the risk of these common killer diseases.

Did you know

260,000,000 acres of US forest have been cleared to create crops to produce a meat-centered diet.

2. Lower in saturated fat and total fat. The healthiest diets are loaded with plant foods and short on animal foods, especially those with high fat content. 3. Cholesterol free. Soluble Fiber, which is in most plant-based diets, helps lower blood cholesterol. 4. Great taste, texture and variety. Easy to prepare, requiring less time for cooking. Animals raised for food produce 130 times more excrement than the entire human population. That stinks!

5. Low risk. Less likely to be contaminated by bacteria than plant foods. Some of the deadliest food-born illnesses enter the body through animal foods. For example, poultry carries salmonella and campylobacter.

6. Conserves water. It takes 3 to 15 times as much water to produce animal protein as it does to produce plant protein. 7. Supports a compassionate view towards animals. The conditions of most animals raised for food are inhumane and unnecessary.

Did you know

500,000 animals are killed per hour every day for meat at your dinner table.

It takes approximately 12 pounds of spayed vegetables to make one pound of flesh. There are more concentrated pesticides, herbicides and chemicals found in meat than there is on produce. You decide what is safer to eat.

“To my mind, the life of a lamb is no less precious than that of a human being. I should be unwilling to take the life of a lamb for the sake of the human body.” - Mohandas Gandhi 82

8. Raw foods retain enzymes needed for digestion and contain more vitamins and minerals needed for good health. 9. Environmentally friendly. Modern meat production involves 30 million tons of methane, which contributes to global warning and the sewage pollutes water supplies. 10. Healthy weight control. A balanced diet of whole natural foods can maintain your ideal weight and provide a healthier lifestyle that is less expensive than it’s commericial counterparts.

And I thought my wife was the

only one!

Changing your diet and becoming a vegetarian can be a little overwhelming. Don’t worry, you are not alone! When I was investigating the benefits of choosing to eat more plant-based meals I noticed that many other people share the same interest. Vegetarianism is not a new concept. Here is a list of people you might recognize that are or were vegetarians. Note: Since some people change, this list may not be 100% accurate. Ralph Waldo Emerson Henry David Thoreau Sir Isaac Newton Mahatma Gandhi George Bernard Shaw Leo Tolstoy Mark Twain H.G. Wells Milton Henry Ford Leonardo Da Vinci Charles Darwin William Wordsworth Thomas Edison Plutarch Pythagorus Socrates Albert Schweitzer Voltaire Vincent van Gogh Plato Martin Luther Bob Dylan Peter Gabriel Moby Billy Idol Kate Bush Chrissie Hynde Brad Pitt (no wonder he’s so hot!) Alec Baldwin Pamela Anderson

Steve Martin Christie Brinkley Alicia Silverstone Jennie Garth Liz Tyler Dennis Weaver Michael J. Fox Jerry Seinfeld Brigitte Bardot Dustin Hoffman Virginia Madsen Woody Harrelson David Duchovny Richard Gere Natalie Portman Ricki Lake Ted Danson William Shatner Bill Walton (NBA) Sinead O’Connor Boy George Scott Adams (Dilbert) Richard Bach Dave Scott (five-time Ironman Triathlon winner) k.d. lang Lenny Kravitz Belinda Carlisle River Phoenix Candice Bergen Larry Hagman Charlotte Ross

83

Olivia Newton-John Christy Turlington Vanessa Williams Rosanna Arquette Lisa Kudrow Kim Basinger Johnny Marr Meatloaf Natalie Merchant Wendy O. Williams Shania Twain Jeff Beck John Lennon & Yoko Ono Paul McCartney & Linda McCartney Ringo Starr & Barbara Bach Princess Diana Leonard Cohen Steven Jobs (Apple) Chelsea Clinton Ziggy Marley Sarah McLachlan Bryan Adams Bob Barker (The Price is Right) Tobey Maguire Rhea Perlman (Cheers) Lisa Rinna (Melrose) Don McLean (“American Pie” song) Michael Bolton

Lisa Loeb Marina Sirtis (Star Trek) Mary Tyler Moore Marilu Henner Meredith Baxter Peter Cushing Don Imus Peter Bogdanovich Anthony Robbins Cassandra Peterson (the “Elvira” character) Susannah Hoffs (the Bangles)

Carter Beauford (Dave Matthews Band) “Weird” Al Yankovic Fred Rogers (Mr. Rogers) George Harrison (The Beatles) Jane Goodall Matt Groening (The Simpsons) Susan Powter Larry Mullen (U2) And I’m sure there are many more!

Are Humans Meant to be Meat-eaters?

Here are some interesting points to think about to determine whether humans are designed to eat plant food (called herbivores in the animal kingdom) or animal products. Let’s take a look at other members of the animal kingdom. • Herbivores such as lambs are born with eyes that can open from the day of birth; carnivores such as puppies do not open their eyes for days. • Looking at the animal kingdom, herbivores (vegetarians) have small teeth to chew vegetables. Meat-eaters have large teeth to grab, rip and chew meat. • Herbivores have small nails, whereas carnivores have big, sharp claws to tear their prey. • Vegetarians have long intestines. When they eat fibrous natural foods from nature it is digested quickly compared to eating meat that could remain there for seven and more days. Meat-eaters have short intestines. • Herbivores drink water with the lips, whereas meat-eaters use their tongue. • Herbivores perspire through pores in the skin; meat-eaters cool themselves through their tongue. It would seem that humans were designed more like herbivores than carnivores, don’t you think? “People often say that humans have always eaten animals, as if this is a justification for continuing the practice. Acccording to this logic, we should not try to prevent people from murdering other people, since this has also been done since the earliest of times.” - Isaac Bashevis Singer 84

Lean mean muscle machine

Choosing a vegetarian lifestyle can also help your body function at a better endurance rate. Studies have shown that vegetarians can have double the endurance of meat eaters.

Vegetarianism isn’t new; consider these examples of

vegetarian and vegan famous athletes

• Dave Scott — won the Hawaii Ironman triathlon six times in a row. • Dr. Ruth Heidrich, Ph.D. — 6 time iron man finisher and named one of the “Top Ten Fittest Women in North America” in 1999. She also survived cancer following a vegan diet! • Sharon Hounsell — Miss Wales Bodybuilding Champion • Donnie LaLonde — Former Light Heavyweight Champion of the World • Judy Leden — British, European & World Hang Gliding champion • Bill Pearl — Bodybuilder, Mr America, Mr. Universe • Brendan Brazier — won the Canadian Ultra Marathon 50 km Championships in 2003. 145 million tons of grain = 21 million tons of animal products 60 gallons of water =1 pound of wheat 2500 gallons of water = 1 pound of beef If Amercians reduced their intake of meat by 10%, the grain saved could adequately feed 60 million people.

Veggie Speed I wouldn’t consider myself as a high performance athlete, but since I have adopted a vegetarian lifestyle, I have seen some high performance change in my ability to exercise. Before changing my diet I could run a little bit, but nothing like I do now! As a vegetarian I have become lean and experience more energy than ever before. I now enjoy running at least one marathon every year to celebrate my new choices to live a healthier lifestyle. Will I see you at the starting line?

“While we ourselves are the living graves of murdered beasts, how can we expect any ideal conditions on this earth?” - George Bernard Shaw 85

Quick tips • There is nothing extreme about being a vegetarian. Most people in the world eat a vegetarian diet except the North Americans. Learn to substitute a couple of good-tasting plant-based meals and slowly over time you will be on the road to better health. • Being vegetarian doesn’t mean over-indulging in non-meat foods like fries, cheese, pizza and donuts. Choosing not to eat meat isn’t a guarantee of perfect health, but it sure can be a step in the right direction. • If you are hesitating about vegetarianism, make the transition slowly to allow your body and lifestyle to adjust. See what works for you and give your body a chance to adjust to new habits. Health is a journey, not a destination.

James the hunter Some of my most vivid childhood memories involve hunting with my father and brother. Every hunting season we set out to kill food for Thanksgiving dinner. In the wee hours of the morning, we would hide until the ducks flew overhead. Then we would pop out of the bush with loaded shotguns and try to blow the ducks out of the air. I must admit we were poor marksmen, but we killed enough to bring home for the rest of the family. Grandma had the sorry job of cleaning the beautiful birds, so I never did see the guts... I had enough trouble wringing their necks. But they tasted good at the dinner table. I now know that you can make any meat taste good with the right spices. Okay, killing ducks is no big deal. They are low on the food chain, right? Anyone for cat casserole or roasted rat?

Still convinced you need to eat animals for their protein? If animal protein is so good, where do the animals get their protein? Herbivore or carnivore, doesn’t it all comes back to the simple vegetarian eventually?

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.” - Feodor Dostoevski 86

Chapter 27

What’s the big cow with dairy? T

oday’s dairy cow is far from being a cute cow that you see on a pristine country farm. Most modern efficient dairy cows are pumped with so many hormones and antibiotics that I’m surprised they don’t glow at night. The milk is drinkable, but do you enjoy drinking chemical-injected, hormone-laced white liquid that is pasteurized? I have heard some people call it pus in a cup! Consuming yummy dairy products was a large part of my diet until I realized what I was really drinking. If you choose to drink milk, there are organic varieties available.

What’s milk

really for?

Most people would agree that dairy is a source of calcium. They are absolutely right but how well does the body really utilize it is the real question! Apparently some 60 - 80 percent of the calcium found in milk is not absorbed through the human intestine. Did you know that seeds, nuts and vegetables such as broccoli, collard greens, kale, turnips, romaine lettuce, carrots, legumes, sesame seeds, sunflower seeds, pumpkin seeds and almonds are a great source of calcium? Milk is Mother Nature’s perfect food for a baby calf that has four stomachs and doubles its weight in forty-seven days. If you want to double your weight, then go ahead and drink milk. No other full-grown animal in this universe needs to suck milk from another animal. Why do humans? Some researchers say that our bodies are not even built to digest milk. Twenty percent of Caucasian children Dairy cows are artificially inseminated every year and kept constantly pregnant in order to produce milk for consumers to drink.

“To lengthen thy life, lessen thy meals.” - Benjamin Franklin 87

and sixty percent of children of color do not have the enzyme necessary to digest milk.

Sources of Calcium

Food item calcium mg 1 c. Oatmeal 19 1 c. Lentils 38 1 c. Quinoa grain 102 1 c. Baked beans 154 1 c. Kale 179 1 c. Turnip greens 249 1 c. Hazelnuts 254 2 tbsp. Sesame 176 seeds(dried)

Food item calcium mg ¼ c. Tofu regular 129 ½ c. Hummus 81 ½ c. Pinto beans 41 1 c. Cooked broccoli 178 269 10 Figs 1 c. Amaranth grain 298 1 c. Collard greens 357 1 c. Carob flour 358 2 tbsp. Tahini 128

Is dairy milk good for the

body?

I wish I could say that milk does the body good. Unfortunately the research proves otherwise. What the advertisers don’t tell you is that milk can be loaded with fat, antibiotics and hormones and could be the source of too much protein. This combination can prevent you from achieving the healthy lifestyle you desire. Consuming milk products is like acting as if we were never finished being breast-fed. Dairy products like ice cream and cheese can taste great but the disadvantages can outweigh the benefits. I know what you’re thinking. Milk builds strong bones and supports healthy bodies. Or does it? The protein in milk counteracts the calcium that you might be getting from milk. If your overall protein intake is high, your body pulls calcium out of your bones to balance the overly acidic environment excess protein creates. Another drawback is that the percentage of fat in dairy products is fairly high. This makes living at your optimal weight more difficult than it should be. 1 oz (25g) of butter (which is almost pure fat) contains more calories than 10 oz (275g) of potatoes (which are mostly digestible carbohydrates bulked out with fiber and water).

“Health is not valued till sickness comes.” - Thomas Fuller 88

Jenna’s gallbladder attack My wife had a gallbladder attack when she was 22 years old. She was consuming a lot of cheese and butter, thinking that protein was missing from her vegetarian diet. Severe midriff pain landed her in the emergency ward of the local hospital. The doctor on duty said her gallbladder was to blame and having it removed would be the solution. No need to worry, they do it all the time. That night they gave her a shot of Demerol and suggested that she contact her family physician. Before she had time to make that appointment, she was back in hospital with another gallbladder attack. Different doctor, same diagnosis. Gallbladder removal was the recommended remedy. Because Jenna felt she was too young for this step, she decided to do a little research and discovered that high fat from animal products was a common cause of gallstones. Change your diet and save your gallbladder. Jenna did change her diet and kept her gallbladder right where nature intended, in her body. She would indulge in dairy on special occasions, until one evening we had the pleasure of listening to a lecture given by Howard Lyman.

Famous cattle farmer goes veggie

The pound cake got its name from the pound of butter it contained.

Howard Lyman, author of Mad Cowboy, introduced my wife and me to the downside of dairy during an inspiring presentation. His story told how he grew up on a peaceful farm but that the agriculture industry has since become sick and dangerous. Jenna and I were completely shocked. Eliminating dairy, especially butter, from our diet was one of the hardest yet simplest things to do. It was difficult because dairy tastes so good and it’s in almost everything. Keeping away from processed foods can help with this dilemma. Checkout Howard Lyman and his resources at www.madcowboy.com. He was a hard-core cattle rancher that has seen it all who turned veggie! His stories and research is amazing and his mission is contagious.

Did you know Dairy products are a leading cause of food allergies and food sensitivities?

“Look at those cows, and remember that the greatest scientists in the world have never discovered how to make grass into milk.” - Michael Pupin 89

Today, an average of thirty pounds of cheese is eaten per person per year vs. five pounds per person in 1910.

Cheese please?

Cheese is probably the hardest food to give up. The most important thing you need to know about cheese is that most are loaded with fat and chemicals that do not belong in our bodies. Some varieties such as soy, rice and raw milk cheeses are probably better choices.

Here are a couple of drawbacks to eating cheese. • No fiber and few vitamins and minerals • Powerful hormones that are not natural Did you know 1 lb. of cheese • Chemical insecticides used to contains 10 times the process cheese to prevent cheese amount of hormones mites as 1 lb. of milk. • High salt content • Lactose that is difficult to digest

Action plan

• Become consciously aware which foods have dairy in them and make choices accordingly. • Limit your consumption of dairy and notice how good you feel. • Dairy alternatives like soy and rice milk are readily available in most supermarkets. • Bake with olive oil or pure vegetable oil in place of butter to reduce the cholesterol in your diet. • Eliminating butter and margarine will definitely benefit your waistline. • Substitute fresh fruit spreads or nut butters as tasty alternatives for spreading on toast.

“It’s a funny thing about life; if you refuse to accept anything but the best, you very often get it.” - W. Somerset Maugham 90

Chapter 28

Fast food frenzy Fast food may not be as convenient as you think

W

hen I was growing up, my family visited fast food restaurants fairly regularly. We had a full schedule of baseball games, swimming practices and school events. To feed a family on the go, it was convenient to cruise into the driveMcDonald’s has through and purchase meals for the 30,000 restaurants in entire family, and then continue to our 118 countries serving destination. 46 million people each day. Back in

Fast food was a treat 1996 McDonald’s My mom, who was a stay-at-home opened a new mom, cooked traditional North Amerirestaurant every 3 hours. can meals. Meat was the focus, accompanied by some token vegetables. My mother was a very good cook, yet I craved fast food. Why? Fast food has a lot more fat, salt and sugar than most meals prepared at home. Who wouldn’t crave fast food?

“ I thought I said “no pickles.”

“It is amazing what people can get done if they don’t worry about who gets the credit.” - Sandra Swinney 91

Did you know

Fast food is everywhere

Franchise outlets vent food aromas onto the street so that passers-by will be lured into temptation. Television ads for combo meals tug at our emotions. Fast food is everywhere, and it is up to you to take control and be responsible for your health by not buying into the fast-food trap. Fast food passes your lips and goes straight to your hips. McDonald’s spends over 1 billion dollars in advertising annually.

Did you know One quarter of all vegetables eaten in the United States are french fries.

The greasy greed story Chasing the fat dollar

Jenna and I bought a mobile food concession. Our original idea was to offer healthy vegetarian alternatives at various fairs, festivals and events. We noticed that our target market enjoyed eating greasy food such as corn dogs, fries and mini doughnuts. So we bought into the greed game and altered our plan. After we made this decision, my conscience told me something wasn’t right. Our menu included greasy fries, deep-fried perogies on a stick and cheap imitation-fruit smoothies. We also served a vegetarian Thai stir-fry wrap made with real vegetables. If taste buds could talk, they would have screamed in ecstasy after eating the stir-fry we served. Wow! We thought the veggie stir-fry would be a big hit. Wrong. The only hit we got was a slap in the face because most customers did not want wholesome food. I experienced the fast-food front line first hand. My will-power was challenged numerous times. I let my guard down while making fries that screamed, “Eat me! Eat me!” We quit the concession business after one year. We made money, but at what cost to our own health principles? It turned out that this was the one of the best decisions we have ever made.

“He who cures a disease may be the skillfullest, but he that prevents it is the safest physician.” - Thomas Fuller 92

Quick tips • Make a quick stop at the supermarket to purchase organic grapes or strawberries. • Make homemade fruit and nut bars, and bring them along in case you need a quick snack. • Instead of fast food, take the extra time to eat at a sit-down restaurant that offers a variety of healthier foods. • Keep track of how much fast food you eat by writing your food choices in a journal. • For a personal challenge, see how long you can go without eating fast food and see how well you feel. • If you find yourself in a fast food restaurant look for healthier options such as salads, baked potatoes, rice and beans.

The powers that be

A study of children ages six through eight found that 70% believed that fast food was healthier than the food made at home.

The markup on fast food is amazingly profitable. With the help of chemicals and additives, franchise giants offer addictive meals that cost pennies and sell for the price of a wholesome meal. If you do the math, it is tempting to make money by serving greasy products that please the customer. Basically, franchises are supplying the public demand! If we want to see change, we have to change. It’s that easy!

What are some action steps to reduce the amount of fast food in your diet?

“The greatest homage to truth is to use it...” - Ralph Waldo Emerson 93

Chapter 29

Sugar Setbacks Sugar rush be gone I came to understand more about sugar when I started making “healthy” smoothies for my kids. I used to lace them with sugar to make them taste like a sweet milkshake. Then I noticed our youngest son had difficulties handling the sugar. I would ask him to drink the sugar treat outside because he couldn’t sit still: instant attention deficit disorder.

T

he decision to drastically cut back on sugar happened after I saw my step son go through sugar withdrawals and watch his little body trying to cope with the powerful effects of sugar. Since we removed white sugar from the pantry, the entire family has had fewer mood swings, including myself. I now have the habit of reaching for a fresh piece of fruit or a handful of figs or dates when a sugar craving hits.

The benefits to cutting back on sugar can include better concentration, restful sleep and dreams, fewer colds and dental problems, lower weight, improved memory and speech, and better overall health. Sugar in the form of gluDid you know cose is fuel for our bodies. There is an average of 10 tsp of sugar per 12 oz can of soda We must understand that pop, which is the leading our bodies work best when contributor to our increased sugar consumption. Fast food sugar sources are from outlets are now offering cup complex carbohydrates sizes that hold enough sugar to outlast the Energizer bunny. rather than soda drinks. The not-so-good processed sugars from yummy sweet desserts create a shock to the stomach and pancreas by entering the bloodstream too quickly.

“One must eat to live, not live to eat.” - Molière 94

Naturally processed sweeteners

All foods must be eaten in moderation and this includes natural sugars. The list below offers sweet choices that can satisfy a strong sweet tooth. Fresh fruit juice Honey Did you know A honeybee Stevia must tap 2 million Maple syrup flowers to make Date sugar 1 lb of honey. Molasses Rice syrup It is important to note that some of the natural sources of sugar can be just as harmful as white sugar. Use in moderation.

Oh honey

I prefer to buy raw honey because it contains minerals and enzymes and doesn’t upset the body’s mineral balance like refined sugar. Beware: honey is highly concentrated and much sweeter than white sugar, so you only need to use half the amount. Honey has more calories than white sugar, so be careful not to overindulge. For those animal lovers out there, buy honey from beekeepers that respect and look after their bees.

Action steps

• Go through your cupboards to see how much sugar you really eat. • Read labels and be aware of other simple sugar substitutes such as fructose, glucose, dextrose and any other words that end in “ose.” • Eat a more balanced diet full of nutrients to help counteract your body’s craving for sugar. • Eliminate all processed sugar products from your diet and see how you feel. If you can’t do this, it may be an indication that you are addicted to sugar. • Choose natural sweet foods like pineapple, mangoes, bananas and dried fruit such as dates and figs before reaching for cookies, candies or chocolate bars. “Attitudes are more important than facts.” - Karl Menninger 95

According to the USDA, people consuming 2,000 calories a day should eat no more than about 10 teaspoons of added sugar. The average American consumes twice that!

Where is your sugar hiding?

Below is a list of where some of your sugar might be coming from. 12 oz. soft drink

10 to 12 tsp. (depending on the brand)

1 serving canned fruit

8 tsp.

1 slice of chocolate cake

8 tsp.

1 oz. chocolate candy

7 tsp.

1 slice fruit pie

7 tsp.

1 scoop ice cream

5 tsp.

1 glazed donut

4 tsp.

1 TB jam/jelly

3 tsp.

Instead of sugar try thawed apple juice concentrate.

What are some sources of sugar in your lifestyle that you could reduce?

“It is not enough to have a good mind; the main thing is to use it well...” - Rene Descartes 96

Chapter 30

What would we do without pop? L

imiting the consumption of pop can be a huge step towards a healthier lifestyle, but looking at how much we drink, it looks like we may have a long way to go. Most of us know that pop is not good for us just like we know that cigarettes can cause lung cancer. But that doesn’t stop us from drinking it. Pop accounts for 25% of all drinks consumed in North America.

Why are we drinking so much?

Did you know At least 75% of teenaged children have soft drinks every day.

One of the reasons we may be drinking so much Apparently, pop is that it is loaded with addictive substances the sugar from such as sugar and caffeine. Most canned pops one soda pop have as much as can suppress your immune 10 to 12 tsp. of Did you know sugar per serving. system for up to Children nowadays 6 full hours. And if sugar is consume an average of 40% of their not addictive calories from fat and enough, some manufacturers have white sugar. added caffeine to increase sales.

“Talk does not cook rice.” - Chinese Proverb 97

Drinking pop is not a big deal Did you know until you realize that sugar can The phosphoric acid lead to tooth decay and increased usually found in dark colas weight gain. There have also been has been linked to weaker bones. Because of high cases where people have experiphosphorus-to-calcium enced symptoms of withdrawal ratio, it prevents calcium such as severe headaches, irritafrom being properly absorbed and leaches bility and even a rise in blood calcium from the bones. pressure from drinking too much pop. Some believe the sugar found in pop also suppresses the immune system and makes it harder to absorb protein and calcium.

“ Non-stop pop 2020”

Cheating by drinking diet sodas can be

lethal

I would not recommend that anyone drink any soda pop that contains aspartame. The scary research about asparAspartame can tame could fill this book and make you quiver. also be found in Some believe it has even led to death! Drinking low-cal sweeta low-cal item sweetened with aspartame is not eners such as worth anyone’s life. I dare you to research this NutraSweet and Equal. topic yourself because the findings are down right deadly! “We wear our attitudes in our bodies.” - Patti Davis 98

I like my friends alive A friend of mind had a serious liking for Diet Coke. He consumed up to 2 liters a day. He was like any other typical person and believed that drinking a pop without any calories was a good thing – until his health started to deteriorate. He felt dizzy and had blurred vision. He had been told by a friend that aspartame was not good and that maybe he should stop drinking it. Once he stopped he immediately started to feel much better. Interesting isn’t it?

What’s in aspartame that’s

so bad for you?

Aspartame changes into formaldehyde, phenylalanine and methanol in the body. It can also go through this change when it is heated above 30 degrees Celsius. These are deadly toxins. Formaldehyde is what they use to preserve dead bodies. The average liter of aspartame-sweetened drink contains about 56 mg of methanol. The so-called “safe” recommended limit of consumption is 7.8mg/day.

At 30 degrees celsius, all drinks containing NutraSweet undergo a transformation in which the NutraSweet turns into formaldehyde.

For eight years the FDA refused to approve aspartame because of seizures and brain tumors this drug produced in lab animals. Now it can be readily found conveniently at your local grocery store or high school.

Once you start you can’t stop When I decided that I was going to share my lifestyle experiences with others, I knew I had to do some research. To make a long story short, my investigations opened the doors to things I didn’t really want to believe. I kept seeing trends confirming the fact that my dietary choices were blinded by poor habits and twisted society influences. Aspartame is only a small fraction of the “scary” substances that we consume. The more I became concerned and conscious of what I chose to eat, the harder it seemed to live a “normal” life.

“The truth that makes us free is for the most part the truth we prefer not to hear.” - Herbert Agar 99

Chapter 31

The truth behind deadly food additives Learn to become a label detective

I

had gone shopping many times and been pleasantly surprised at the checkout. Boxes of goodies had magically jumped into my cart. In fact, the grocery cart was full of items that I never intended to buy before I entered the store. I was bombarded by clever marketing displays and tasty advertisements. I didn’t care about health or cost; my taste buds were craving the food and dictating what I should buy. One of my biggest health transitions was doing the complete opposite. I became smarter about the foods I bought. This is where I urge you to become what I call a “conscious consumer”. Put your taste buds aside and consciously think about what you are putting into your body. To do this you can start by reading labels.

Why would I waste time reading labels? I enjoyed going to the supermarket and buying whatever looked appealing in the moment. Most of my choices came from what I felt like eating, and this was a problem. Shopping when you are hungry is not recommended because cookies, chips and chocolate bars tempt the best of us.

Did you know

Every time a chemical or nutrient is added or subtracted from a whole food, the natural balance is disrupted.

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” - Hippocrates 10 0

Shopping can be risky for your health I am amazed every time I go into a grocery store. The next time you go to a grocery store observe how many different processed products there are. You have to be a conscious consumer to make it through the store and resist the tempting foods that do not support your healthy lifestyle.

I started reading labels and learned it was definitely easier to eat big fancy words for preservatives and additives than to pronounce them. If you are serious about your health then you will probably form a new vocabulary. I discovered aspartame, dieldrin, and benzene hexachloride (BHC) among many others were not in my best interest.

Is it all about the money?

Did you know Most commercial fruits

Why do they dye foods and put and vegetables are not ripe because they are extra flavors and additives in food? picked too soon. A great alternative is buying The more research I did, the more from your local farmer’s I wondered if manufacturers have market. our best interests in mind. Processed food and commercial produce are moneymaking businesses. I don’t see a problem with making a profit, but should this undermine people’s health? We have a choice and can decide what we are going to buy.

Quick tips • Introduce more whole grains, whole grain pastas, beans, and fresh fruit and veggies into your diet. • Buy seasonal foods. They are healthier, more abundant, and less expensive. • Eat a colorful diet. It will be easier to get all the right vitamins and minerals in the best ratios. • Shop at your local health food store. • Look for labels that identify organically grown foods, and support organic foods in your local grocery store. They cost a little more but are worth it. • Packaging may not tell the whole truth. 100% Natural or 98% Fat-Free can be deceiving. Read ingredient lists and nutritional analyses. “You don’t get to choose how you’re going to die or when. You can only decide how you’re going to live now.” - Joan Baez 101

What’s on your labels? Words on labels to watch out for. A general rule of thumb is, if you can’t pronounce it, or if you don’t know what it is, don’t buy it. Usuallly you can tell by the long list of ingredients in a product whether it is safe or filled with potentially harmful substances.

Food Additive Safety Codes

The following codes indicate the safety of the additives in the list below. Many additives have more than one code used to describe their safety. * GRAS - Generally Recognized As Safe by the FDA. § FDA approved colorant S There is no known toxicity. The additive appears to be safe. A The additive may cause allergic reactions. C Caution is advised. The additive may be unsafe, poorly tested, or used in foods we eat too much of. C1 Caution is advised for certain groups in the population, such as pregnant women, infants, persons with high blood pressure, kidney problems, etc. X The additive is unsafe or very poorly tested.

Some Common Food Additives

-X- Acesulfame-K – "Sunette"; may cause low blood sugar attacks; causes cancer, elevated cholesterol in lab animals. -X- Acesulfame-potassium – same as acesulfame-K.

“Everybody gets so much information all day long that they lose their common sense.” - Gertrude Stein 10 2

-C- Animal or vegetable shortening – associated with heart disease, hardening of the arteries, elevated cholesterol levels. -XA Artificial color FD & C, U.S certified food color – contribute to hyperactivity in children; may contribute to learning and visual disorders, nerve damage; may be carcinogenic; see FD&C Colors. -CA Artificial flavoring – may cause reproductive disorders, developmental problems; not adequately tested. -C- Artificial sweeteners – associated with health problems; see specific sweetener. -X- Aspartame – may cause brain damage in phenylketonurics; may cause central nervous system disturbances, menstrual difficulties; may affect brain development in unborn fetus. *XA BHA – can cause liver and kidney damage, behavioral problems, infertility, weakened immune system, birth defects, cancer; should be avoided by infants, young children, pregnant women and those sensitive to aspirin. *XA BHT – see BHA; banned in England. -XA Brominated vegetable oil – linked to major organ system damage, birth defects, growth problems; considered unsafe by the FDA, can still lawfully be used unless further action is taken by the FDA . *C- Caffeine – psychoactive, addictive drug; may cause fertility problems, birth defects, heart disease, depression, nervousness, behavioral changes, insomnia, etc. §X- FD&C Colors – colors considered safe by the FDA for use in food, drugs and cosmetics; most of the colors are derived from coal tar and must be certified by the FDA not to contain more than 10ppm of lead and arsenic; certification does not address any harmful effects these colors may have on the body; most coal tar colors are potential carcinogens, may contain carcinogenic contaminants, and cause allergic reactions.

“You must be the change you wish to see in the world.” - Mahatoma Gandhi 10 3

-C- Free glutamates – may cause brain damage, especially in children; always found in autolyzed yeast, calcium caseinate, enzymes, flavors & flavorings, gelatin, glutamate, glutamic acid, hydrolyzed protein, hydrolyzed soy protein, plant protein extract, protease, protease enzymes, sodium caseinate, textured protein, yeast extract, yeast food and yeast nutrient; may be in barley malt, boullion, broth, carrageenan, malt extract, malt flavoring, maltodextrin, natural flavors, natural chicken flavoring, natural beef flavoring, natural pork flavoring, pectin, seasonings, soy protein, soy protein concentrate, soy protein isolate, soy sauce, soy sauce extract, stock, whey protein, whey protein concentrate, whey protein isolate, anything that is enzyme modified, fermented, protein fortified or ultrapasteurized and foods that advertise NO MSG; see MSG. -CA Hydrogenated vegetable oil – associated with heart disease, breast and colon cancer, atherosclerosis, elevated cholesterol. -CA Hydrolyzed vegetable protein – may cause brain and nervous system damage in infants; high salt content; may be corn, soy, or wheat based. Contains free glutamates. *XA MSG – may cause headaches, itching, nausea, brain, nervous system, reproductive disorders, high blood pressure; pregnant, lactating mothers, infants, small children should avoid; allergic reactions common; may be hidden in infant formula, low fat milk, candy, chewing gum, drinks, over-the-counter medications, especially children’s, binders and fillers for nutritional supplements, prescription and non-prescription drugs, IV fluids given in hospitals, chicken pox vaccine; it is being sprayed on growing fruits and vegetables as a growth enhancer. -CA Natural flavors – may be chemically extracted and processed and in combination with other food additives not required to be listed on the label; may contain free glutamates. -X- Nitrates – form powerful cancer-causing agents in stomach; can cause death; considered dangerous by FDA but not banned because they prevent botulism.

“No matter how far you have gone on a wrong road, turn back.” - Turkish Proverb 10 4

-X- Nitrites – may cause headaches, nausea, vomiting, dizziness; see nitrates. For more information see Dr. Christine H. Farlow, D.C book called A Shopper's Guide to What's Safe & What's Not, a handy pocket sized book which classifies over 800 commonly used food additives as seen above. In just seconds, the average person can find out if an additive in the food they're buying is harmful. It's clear, concise and easy to use. This book can be bought throught Amazon.com or go to www.healthyeatingadvisor.com/foodadditives.html and buy it through her website.

“ Hey, we just wanted to see if you bought groceries today.”

“Do not look where you fell, but where you slipped.” - African proverb 105

Chapter 32

Are supplements worth it? How much does your urine

B

cost?

ecause we pee out the extra vitamins that the body cannot use, North Americans may have the most expensive urine. As a society we have been lead to believe that if we don’t get enough vitamins from our food we can always find them in pills. Most nutritionists agree that you can get an adequate supply of vitamins from natural foods by eating 1200 – 1500 calories per day.

You don’t have to take healthy

vitamins to be

It is normal these days to be on many vitamin or mineral supplements like calcium, thinking you need them in order to be healthy. This may not be true. I have found that taking vitamin supplements may not be necessary and can be very costly. Most supplements are used to compensate for poor dietary choices and irresponsible lifestyle. If you are really serious about your health, consider improving your dietary habits and check with a trustworthy doctor for more information.

Bone up on this

Not getting enough nutrients like calcium and protein from a vegetarian lifestyle can be a concern for some people. It was for me until I learned that eating more whole natural living foods without meat was in fact better nourishing my body. I was making too many poor choices and not getting the nutrients from better choices. “What we have to learn to do, we learn by doing.” - Aristotle 10 6

Learn it from the Eskimos If protein is so good, why do the Eskimos have a high rate of osteoporosis despite their calcium intake? Studies of Eskimos who have a calcium intake of 2000 mg and consume 250 to 400 g of protein per day show they still suffer from bone loss despite their high calcium intake. The body can get adequate amounts of calcium from eating a plantbased diet.

Sold to the sucker who wants to be healthy without doing anything! There is no doubt that there is increasing pressure to jump on the supplement bandwagon. Flyers in the mail and advertisements on TV and radio make it seem like supplements are necessary for good health. This feeds the common attitude: live it up and don’t worry about the consequences because tomorrow you can diet or take pills to cure just about everything.

“ I want a pill so that I no longer have to cook, clean or take out the garbage.”

“Happiness is not a destination. It is a method of life.” - Burton HIlls 107

Studies have shown that people who eat a vegetarian diet have significantly less bone loss than those who eat a flesh-centered diet.

I choose not to use synthetic supplements because I believe the first source of vitamins and nutrients is whole natural food. If we make smarter choices in diet and exercise, supplements will not be such a big issue. Supplements should never replace or compete with whole unprocessed foods. That’s why they’re called supplements, not substitutes. If you decide to supplement your diet, do yourself a favour and research what the very best products are for your needs. I have found that many people are in the supplement business to make a quick buck, without really offering a healthy product. I have found that supplementing with a high quality greens drink is the closest option to the nutrients found in fresh organic food.

You can’t mess with the power of Mother Nature In the sixties and seventies it was normal practice to bottle-feed your child. Formula was thought to be better than human breast milk. Now it is common knowledge that nothing is better for your newborn child than mother’s breast milk.

Quick tips • The easiest way to boost vitamins and minerals is to eat a variety of fresh whole fruits and vegetables that are raw. • If you do not like eating lots of fruits and vegetables, juicing is an excellent way to get a concentrated form of valuable vitamins and minerals from your food. • Eat a variety of colors in your fruits and vegetables — red, orange, yellow and dark green. • If you decide to use a supplement, don’t be afraid to ask a professional for help and guidance in choosing a supplement that’s right for you. • Make sure you obtain vitamins and minerals from a reputable source. “A man is related to all nature.” - Ralph Waldo Emerson 10 8

Chapter 33

Vitamin B-12 to the rescue? I

t seems that the word vegetarian and being worried about not getting enough B-12 go hand in hand. There is no doubt that B-12 is required for us to be healthy.

Eating a plant-based diet with no dairy may worry some people since they think B-12 can only come from animal products. Here’s the surprise! Plants and animals do not make B-12. B-12 is found in the bacteria growing in or on plants and animals. For example B-12 can be found on root vegetables from the bacteria in the soil. Some say this is not enough. No problem! Studies show that enough B-12 (around 0.5 mg) is produced from bacterial production in your own body. Storage of B-12 can be located in the liver and can last three years or more. It is believed people need less then 2 micrograms of B-12 per day. B-12 grows in the mouth, the nasal pharyngeal passages and in the bacteria found in the small intestines. B-12 can also be reabsorbed from your bile. Some research confirms that more B-12 is made in the small intestine of a vegetarian than that of a meat eater. A healthy diet consisting of foods eaten in their natural state has a much better absorption rate than does a meat-based diet.

“If you don’t stand for something you will fall for anything.” - Saying 10 9

Additional vegetarian sources of B-12 • Blue-green algae • Sea vegetables • Bee pollen

The main

• Fortified cereals • Soymilk (usually added) • Nutritional yeast flakes or powder

causes of B-12 deficiency

• Poor absorption due to poor nutrition • Excess fat or protein • Eating all cooked food without any fresh fruits or vegetables • Drug intake such as alcohol, tobacco, caffeine and antibiotics. • Too much vitamin C • Low B-6 and iron • Surgery

The

signs of B-12 deficiency

• Weakness and fatigue • Loss of feelings in fingers, toes and spine • Decreased reflexes • Poor sense of balance and clumsiness • Confusion • Inability to concentrate

B-12 is still a contraversial subject. It seems everywhere you look someone has different research to convince you otherwise. It you are concerned, get your B-12 levels tested yearly to make sure everything is in check.

“There are two ways to live your life — one is as though nothing is a miracle, the other is as though everything is a miracle.” - Albert Einstein

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Chapter 34

Orgasmic organics I

thought organics were a health scam and a giant ripoff. Vegetable size was disappointing for the price. I could buy ten chocolate bars for the price of one organic kumquat. Later I discovered the health benefits of organic food that is grown without synthetic fertilizers or pesticides.

Organics are not boosted with man-made chemicals to grow faster and bigger. As the saying goes “Bigger isn’t always better”. Eating organic definitely delivers more flavor and nutrients. I challenge you to do a taste test yourself. Purchase one organic apple and one non-organic apple and compare. When you choose to buy organic, you are also supporting a healthier environment and farmers who are doing their best to make a difference.

Hooray for organic farmers

If you want the best, buy the best. Organic farmers: • Grow strong healthy plants that are more resistant to disease. • Conserve resources and feed the soil naturally with composted waste products. • Help keep our air, soil, water and food supply free from toxic chemicals. • Work with nature to replenish the earth’s soil for future generations. • Use no chemical herbicides or fumigants. • Use only natural or organically approved insecticides. I believe it’s only a matter of time that we will begin to see more and more organic choices. The more we become educated and share the great benefits of supporting organic farming, the sooner we will have a cleaner and healthier planet for future generations to enjoy. “Old age isn’t so bad when you consider the alternative.” - Peter’s Almanac 111

No more

toxins to deal with

If you choose to eat a diet that includes meat, Did you know A five-year average shows that there is an organic organic farms yield, in dollars option. Organic meat per acre, exactly the same returns. In terms of yield, the and dairy farmers raise organic farms are down about animals without hor10 percent. The reason why the economics come out is that the mones, antibiotics or any saving in chemicals makes up other artificial chemicals. for the difference. I have talked to people who have noticed a big difference in taste between organic, free-range animals and their commercial counterparts. The animals are fed an organic diet and given space to range freely and socialize. The organic movement is growing and continues to grow into the billions each year. This clearly shows that people are becoming more concerned about their health and the environment. It may cost a few dollars more, but spending the extra money to keep us chemical free is worth it. Between 1991 and 1995 the use of cancer-causing pesticides rose 129% to more than twenty-three million pounds. That represents 11% of the total pesticide use in the state of California.

Do your vegetables ever tingle your mouth? I made the mistake of buying non-organic celery one day and paid the price. Eating fresh chopped vegetables are part of my daily routine, however, this time the celery was so heavily sprayed with pesticides that it made my mouth tingle. I didn’t know what to think at the time. Later I found out that celery is one of the most heavily sprayed and contaminated foods.

“The greatest mistake you can make in life is to be continually fearing that you will make one.” - Elbert Hubbard 11 2

Chapter 35

What to do when you can’t find organic food I

realize that choosing organic is not always an option. You can, however, lower your pesticide exposure by avoiding the most contaminated fruits and vegetables and eating the least contaminated instead.

Some of the most contaminated foods FRUITS Nectarines Pears Peaches Cherries Strawberries Apples Red raspberries Grapes Raisins

Tests have found that peanuts, raisins (grapes) and strawberries are the most contaminated crops in North America.

VEGETABLES Celery Spinach Potatoes Green bell peppers Cucumbers Summer squash Tomatoes

Did you know two small bananas provide about as much fiber as a slice of whole wheat bread and contain almost no sodium?

“People will do much to cure a trouble, but people in general will do little to prevent it.” - Claude C. Hopkins 11 3

Foods that are least likely to have pesticides on them VEGETABLES Sweet corn Avocado Cauliflower Asparagus Onions Peas

Did you know

FRUITS Pineapples and pineapple juice Mangoes Papaya Bananas Dates Figs

By a child’s first birthday, the combined cancer risk of just eight pesticides on twenty foods they may have eaten exceeds the Environmental Protection Agency’s lifetime level of acceptable risk.

LEGUMES AND BEANS Lentils Navy beans Adzuki beans Pinto beans For more information on pesticides in foods check out the excellent work and story of David Steinman. His book is called Diet for a Poisoned Planet: How to Choose Safe Foods for You and Your Family.

Did you know that in China kiwi fruit is known as the Chinese goose berry? It was also called the goose berry in the United States until New Zealand growers decided to give it a more exotic name to honor their national bird the “kiwi”. Sales drastically increased.

“The life which is unexamined is not worth living.” - Socrates 11 4

SPECIAL REPORT — 10 Synthetic Cosmetic Ingredients To Avoid By Aubrey Hampton - Founder and Chief Executive Officer

If you want natural products, you have to be willing to search them out. Learn to read labels, and refuse to settle for half-natural hair and skin care. Below I’ve listed and described the “ten most wanted”—the ten chemicals I most want to see off the labels of so-called natural hair and skin care products. 1. Methyl, Propyl, Butyl and Ethyl Paraben — Used as inhibitors of microbial growth and to extend shelf life of products. Have caused many allergic reactions and skin rashes. Studies have shown that they are weakly estrogenic and can be absorbed by the body through the skin. Widely used even though they are known to be toxic. 2. Diethanolamine (DEA), Triethanolamine (TEA) — Often used in cosmetics as emulsifiers and/or foaming agents. They can cause allergic reactions, eye irritation and dryness of hair and skin. DEA and TEA are “amines” (ammonia compounds) and can form cancer-causing nitrosamines when they come in contact with nitrates. Toxic if absorbed into the body over a long period of time. 3. Diazolidinyl Urea, Imidazolidinyl Urea — These are widely used preservatives. The American Academy of Dermatology has found them to be a primary cause of contact dermatitis. Two trade names for these chemicals are Germall II and Germall 115. Neither of the Germall chemicals contains a good antifungal agent, and they must be combined with other preservatives. Both these chemicals release formaldehyde, which can be toxic. 4. Sodium Lauryl/Laureth Sulfate — A cheap, harsh detergent used in shampoos for its cleansing and foam-building properties. Often derived from petroleum, it is frequently disguised in pseudo-natural cosmetics with the phrase “comes from coconuts.” It causes eye irritation, scalp scurf similar to dandruff, skin rashes and other allergic reactions. 5. Petrolatum — Also known as petroleum jelly, this mineral oil derivative is used for its emollient properties in cosmetics. It has no nutrient value for the skin and can interfere with the body’s own natural moisturizing mechanism, leading to dryness and chapping. It often creates the very conditions it claims to alleviate. Manufacturers use petrolatum because it is unbelievably cheap. 6. Propylene Glycol — Ideally this is a vegetable glycerin mixed with grain alcohol, both of which are natural. Usually it is a synthetic petrochemical mix used as a humectant. It has been known to cause allergic reactions, hives and eczema. When you see PEG (polyethylene glycol) or PPG (polypropylene glycol) on labels, beware—these are related synthetics. 7. PVP/VA Copolymer — A petroleum-derived chemical used in hairsprays, styling aids and other cosmetics. It can be considered toxic, since inhaled particles can damage the lungs of sensitive persons. 8. Stearalkonium Chloride — A quaternary ammonium compound used in hair conditioners and creams. Developed by the fabric industry as a fabric softener, it is a lot cheaper and easier to use in hair conditioning formulas than proteins or herbals, which are beneficial to the hair. Causes allergic reactions. Toxic. 9. Synthetic Colors — Used to make cosmetics “pretty,” synthetic colors, along with synthetic hair dyes, should be avoided at all costs. They will be labeled as FD&C or D&C, followed by a color and a number. Example: FD&C Red No. 6 / D&C Green No. 6. Many synthetic colors can be carcinogenic. If a cosmetic contains them, don’t use it. 10. Synthetic Fragrances — The synthetic fragrances used in cosmetics can have as many as 200 ingredients. There is no way to know what the chemicals are, since on the label it will simply read “fragrance.” Some problems caused by these chemicals include headaches, dizziness, rash, hyperpigmentation, violent coughing, vomiting, skin irritation—the list goes on. Advice: Don’t buy a cosmetic that has the word “fragrance” on the ingredients label.

For more information visit www.aubrey-organics.com for a list of high quality 100 percent natural personal care products from Aubrey organics.

11 5

WIN A COPY OF OUR NEXT BOOK! Email or send us your best recipes! If we choose your recipe for our next book or VeggieMan cooking DVD series, your name will be mentioned and printed with the recipe and you will

RECEIVE A FREE COPY OF OUR NEW BOOK! We know every family has favorite recipes.

What a great opportunity to pass on your family tradition to the world. Don’t worry if the recipe includes meat or dairy. James “VeggieMan” Johnson will help you modify it.

M

ail your recipe to Johnson Optimal Lifestyle Institute with a brief history of its origin in 50 words or less. If we choose it we will make it veggieman approved. Upon accepting your recipe, you will receive a free copy of the new book or DVD in which your recipe will be included. Be sure to print or type your name, address and phone number very clearly in case we need to contact you. Meanwhile....

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11 7

Section 4:

Recipes

11 8

The best 12 kitchen tools for abundant health O

ne of my biggest pet peeves is not having the right tools for the job. It absolutely drives me nuts when I have built up the energy to do something but don’t have the right tools to do it. An example is being really excited about a new recipe and not having the proper recipe ingredients. This is exactly how I felt when I chose to eat vegetarian and I didn’t know what or how to cook.

I began searching for tools to assist me on my new path towards a healthier lifestyle. I cannot stress enough how important it is to have the right knowledge, information and tools to get the job done properly the first time. Not only does it make the task more enjoyable, but it also helps lower the stress of the overall situation. The best part is that the odds of success and accomplishment are a lot greater too. Here is a list of kitchen tools that could speed up and encourage you on your new path to live a healthier lifestyle.

A professional blender — I have yet to meet anyone who does not know what a delicious fruit smoothie tastes like. What I do know is that if you try to make fruit smoothies with a normal blender you feel like crying. They just don’t turn out the same way they do at the bars or fancy restaurants. I have a professional-grade blender from an old concession business I was in, and I would never trade it for anything. You are going to be paying a lot more for a professional blender; however, the uses and convenience of such a tool far outweigh its cost. The best feature of a blender is that what you put into it is what you get out. When you make a fruit smoothie that includes fresh organic whole fruit, that is exactly what you’re getting in the HOT HINT: If you want to thicken a soup put some of the soup in a blender. Add the blended soup back to the original soup to thicken.

11 9

end product. Another good thing about a blender is that it does not destroy the enzymes of the food that you put into it. Here’s a list of things that I make with my blender. • Fruit smoothies • Salad dressings • Ground flax seed • Power shakes • Fruit puree for • Nut milks fruit leather

• Salsa • Custards • Desserts • Hummus • Sauces • Soups

Food processor — My time is important to me, and the food processor helps me save time cutting and chopping vegetables. Most households have these, but I would encourage you to use them even more and experiment with different uses. Coffee grinder — A coffee grinder is the best tool when you use it

for anything besides grinding coffee. It’s small and inexpensive. A coffee grinder can grind your favorite nuts or seeds such as almonds or flax. The end result works perfectly for salads or sprinkled on any food.

Garlic press — Not having one of these should be illegal. The ad-

vantages of eating garlic are huge. A garlic press allows you to easily digest small pieces of garlic instead of eating the entire bulb. With an high quality garlic press you’d be surprised where and how you could put garlic on everything. Maybe not everything.

Vegetable Peeler — This may sound stupid but I have tried various

vegetable peelers and been very disappointed. They are all different, so keep searching if yours doesn’t cut with an extremely sharp blade. I believe this is one of the main reasons people don’t eat vegetables. If you cannot prep them and peel them in a fast efficient way, why bother? I’m lazy and I want vegetables fast or else I quickly change my mind. A good vegetable peeler is a must.

Juicer — Before you say vegetable juice is disgusting make sure you have given it a chance. At first I was very hesitant in trying fresh juice from vegetables because it seemed too far out of my comfort zone. Over time, I tried different combinations and eventually began to HOT HINT: Educate others while introducing more variety in your cooking. Talking about health reasons can make opening up to different food choices easier.

120

really enjoy fresh juice. Juice from fruit is my favorite. There are various makes of electric juicers. Some just juice and others may even have the ability to make ice cream. The reason juicers are so great is that they enable you to get lots of vitamins and minerals from the fruit and vegetables that you may not otherwise get.

Dehydrator — This is a simple, convenient appliance that dries out fresh fruit or anything else you want to put into it. A dehydrator acts like an oven for those who wish to “cook” their food and still have all the enzymes present. I find this particular machine helpful when I want to make healthy snacks for lunches or when I am on the go. Crackers are also delicious when made in a dehydrator because you control the ingredients. In other words no preservatives or hidden surprises. Check out the cracker recipe on page 143. Salad spinner — Unless you like watery salad this particular tool is a must. Get into the habit of washing your vegetables prior to making a salad unless they come from a reliable source that does it for you. Hot air popcorn maker — Face it, we all like snacking. I have found that in getting over poor choices in snacks, my diet was saved by eating hot air popcorn with a little bit of olive oil and sea salt. Hot air popcorn does not taste the same as theater popcorn but nor does it have all the chemicals and additives. Hot air popcorn is very low in calories and fills the gap when you need something to munch on. Sharp knives — Saying that you need a sharp knife sounds redundant but I thought I had sharp knives until I used a real professional grade knife. The more you eat foods as grown, the more you will need a really sharp knife to chop and dice fruits and vegetables with ease. Don’t worry about the cost of buying an entire set either. Spend your money on one high quality all purpose knife and move up from there. Specialty cookers — Pressure cookers, rice cookers and slow cookers are perfect for freeing up more time in the day with their start and go technology. What I like about them is you don’t have to watch over them, they are hassle free and provide more stove top space. HOT HINT: Store nuts and seeds in the freezer to avoid rancidity.

1 21

The ultimate shopping list A

nother one of my pet peeves is beginning to prepare something and finding I don’t have the right ingredients. Stocking up your kitchen can eliminate this dilemma. Below is a list of ingredients that keep well and are relatively inexpensive. I have found that when you have healthy choices in your house you’re more likely to eat them. You don’t have to buy this entire list all at once. Start to experiment gradually and you get comfortable with different recipes.

Grains & Flours

Barley Brown rice Millet Bulgur wheat Buckwheat Wheat and rye kernels Quinoa

Over 100 recipes to choose from If you are searching for kitchen products and different ways to prepare healthier foods visit www.veggieman.com. Helpful tips, strategies and recipes are available to help you on your journey to explore exciting new choices.

Beans

Black beans Garbanzo beans Kidney beans Lentils Lima beans Mung beans

Sprouts stay fresh for about one week but they must be refrigerated.

Sprouting seeds Alfalfa Sunflower seeds

HOT HINT: Buy food in bulk from a reputable store to save money because of less packaging. Bulk items may include grains, nuts and seeds.

122

Flour

Did you know

Whole-wheat flour Arrowroot powder Barley flour Rice flour

The darker the fruit the more the antioxidants?

Breads and crackers Whole-wheat bread Sprouted breads Wasa crackers Rye crackers

Helpful seasonings

Bragg’s Liquid Aminos (unfermented wheat-free soy sauce that contains 18 amino acids) See page 127 Apple cider vinegar for Veggieman’s Tamari (Wheat free soy sauce) favourite seasonings you can’t live without. Nutritional yeast Pure vanilla extract Organic vegetable seasoning Unsweetened carob powder Chili hot sauce Chili powder

Did you know

Miscellaneous

Almond butter Tahini - sesame paste Extra-virgin olive oil Tofu Honey - unpasteurized Pure maple syrup Miso (salty-flavored fermented soybean paste) Various nuts Cold-pressed vegetable oil Flax seeds

That coffee made from South African beans usuallly contains about half as much caffeine as that made from the robusta beans from Africa or India?

HOT HINT: Bulgur wheat is a great grain to take camping. To cook it all you need to do is add hot water and let simmer for 30 minutes. Ratio 1-cup bulgur wheat to 1 1⁄2 cups water. Add 1 tsp salt to enhance flavor.

123

Vegetarian substitutes to get through hard times T

here are many products on the market that can make the transition to a vegetarian lifestyle easier than ever before. If you want to get away from eating animal products and still have the taste of the real thing, you are in luck. There are vegetarian varieties of just about every food you can think of. Keep in mind that some of these products can be just as bad nutritionally as their original counterparts. I admit that I found these products helpful in the early stages of becoming a vegetarian.

Thank God for tofu! Meat substitutes – tofu varieties that taste like turkey, beef, or chicken Cream cheese made from tofu Cheese-rice and soy cheese Veggie burgers – Gluten burgers

Type 2 diabetes costs related to overweight and obesity: cost is $98 billion.

Soy or rice ice cream Nut butters such as almond butter and tahini Sour cream made from tofu Vegetarian style beef – and chicken – flavored seasonings Mayonnaise that contains no eggs – No cholesterol Everyone’s situation is different. Take time to explore and be adventurous to find products that work well for you. Checking out your local health food store would be a great start. HOT HINT: Vary your traditional meat dishes with new and exciting tasty vegetarian based dishes.

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A glossary of adventurous new food terms Agar: A tasteless dried seaweed that is used as a thickening agent. Sold in blocks, powder, or strands. Agar can be used in place of gelatin, but less is required. Agave: A sweetener that is a natural fructose syrup that comes from the blue agave cactus. The flavor is milder than honey. Amaranth: A nourishing, high-protein food that has a slightly sweet flavor. The seeds are used as cereal or can be ground into flour for bread. Apple cider vinegar: Vinegar made from fermented apples. Contains malic acid instead of acetic acid found in white vinegars. Arrowroot powder: A thickening agent for puddings, sauces, and other foods. It has about twice the thickening power of wheat flour. Bean flakes: Partially cooked and rolled beans to reduce cooking time. Bulgur wheat: Whole wheat that has been parboiled, dried and cracked. Bragg’s Liquid Aminos: A liquid blend of 18 amino acids made from pure soy and purified water. Has a delicious salty taste similar to soy sauce. Brewers yeast and nutritional yeast flakes: Although different in taste, they are both sources of B vitamins and great for a unique flavor for spreads and salad dressings. I recommend Red Star nutritional yeast if you need to choose one. Carob powder: A rich dark powder made from the carob pod. Can be used as a substitute for chocolate. Carrageenan: A red seaweed that can be used as a non-animal gelatin to thicken soups and sauces. Dried Bean curd: A dried version of tofu with a completely different texture similar to firm scrambled eggs. Unless being added to a broth or sauce, all dried forms of bean curd need to be reconstituted in water before use as a recipe ingredient unless a crisp result is desired. Falafel: A Middle Eastern dish composed of small, deep-fried balls made of very spicy ground chickpeas. Normally tucked into pita bread or served alone as an appetizer. Guar gum and xanthan gum: Thickeners that not only thicken but that add a creamy texture. Great for making tofu ice cream. Kasha: Also known as “buckwheat groats.” Kasha is the hulled, crushed kernels of buckwheat. Normally cooked like rice and is available in coarse, medium, and fine grains. Millet: A bland flavored cereal grass used as a staple for one-third of the world’s population. Millet can be boiled and used to make a hot cereal pilaf or ground and used as flour. Miso: Paste made from soy beans. A salty seasoning used for soups and sauces. Source of B-12. HOT HINT: Don’t jam new food choices down other people’s throats. Instead offer new food as a side dish so that people can try them when they’re good and ready.

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Nori: A nutritious dried seaweed that is normally sold in tissue-thin sheets. It has a sweet flavor and a dark purple color. Used to wrap rice balls and sushi. Plantain: A fruit belonging to the banana family, but larger, starchier, and not as sweet. It has a squash-like flavor and is used much like a potato. Polenta: A staple from northern Italy, where it is used like bread. Polenta is a cornmeal mush that can be served hot or cooled until firm then cut into squares that are fried. Psyllium: valued for its high fiber content. The powdered seeds of this plant are often used as a laxative. Quinoa (pronounced keen-wa): A grain containing all 8 essential amino acids and more protein than any other grain. Can be prepared in any manner suitable for rice. High in unsaturated fat. Sauerkraut: German for “sour cabbage.” Made by combining cabbage, salt, and occasionally other spices and permitting the mixture to ferment. Sea salt: Salt that is harvested from the sea that contains 80 trace minerals, supposedly making it more usable by our bodies. Shoyu: The Japanese word for soy sauce made of soybeans, roasted wheat, sea salt, and koji, mold spores that when exposed to moisture begin growing, giving rise to unique enzymes that create the fermentation process. Soba: A Japanese noodle made from buckwheat flour. The buckwheat gives soba a dark brownish gray color. Soy milk: This milky, iron-rich liquid is the product of pressing cooked and ground soybeans. Soy milk is higher in protein than cow’s milk. It is cholesterol-free and low in calcium, fat, and sodium. Tahini: A sesame-seed paste that is similar in consistency to peanut butter. High in calcium and oil. Tamari: A sauce similar to soy sauce but brewed from whole soybeans, sea salt, water, and koji. Tamari is wheat free and popular with those who have wheat allergies. Tamarind: A fruit that is extremely sour when dried. Used in East India and the Middle East the way lemon juice is used in the West. Used in chutneys, curries, and preserves.

Tempeh: A fermented soybean patty made from cooked soybeans. Source of B-12. Tofu (bean curd): Made from the curd of curdled soymilk. High in protein and takes on the flavors it is cooked with. Triticale: A nutritious hybrid of wheat and rye that contains more protein and less gluten than wheat. TVP® (Texturized vegetable protein): A food product made from soybeans. It is produced from soy flour after the soybean oil has been extracted, then cooked under pressure, extruded, and dried. TVP® has a long shelf life if stored properly and is a source of protein and fiber. Vegenaise®: A vegan alternative to mayonnaise with no eggs or dairy. Wheat Gluten: The protein remaining after wheat flour has been washed to remove starch. Can be flavoured and cooked to make a meat substitute called seitan.

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17 Favourite seasonings you can’t live without! H

ere is a list of different herbs, spices and other seasonings that you may want to have on hand to make your favorite dish from other parts of the world come to life. The * are my favorite seasonings you can’t live without.

Allspice: Fruit, sweet potatoes and squash. Anise: Beverages, cookies, cakes, breads and fruit dishes. * Basil: All vegetables, sauces and gravies and all Italian dishes. * Bay Leaf: Stews, soups, marinades, dressings and chowders. Cardamom: Fruit, soups, squash, baked goods and sweet potatoes.

* Cayenne Pepper: Sauces, vegetables, pizza and spaghetti. Celery Salt: Soups, stews, breads, rolls, stuffing, potato salad,

tomatoes, and other vegetables. * Chili Powder: Corn, bean casseroles, marinade, stews, tomato and barbeque sauces and dips. * Cilantro: Salsa, salads, curries, rice and beans. * Cinnamon: Beverages, bakery products, fruit and tomato sauce. Cloves: Tomatoes, sweet potatoes, carrots and green beans. * Coriander: Stuffings, curry sauces, fruit, barbeque sauces, fruit salads, custards, and marinated bean salads. * Cumin: Chili, bean dishes, and salad dressing. * Curry Powder: Dried beans, lentils, fruit, dips, breads, salad dressings and marinades. Dill Seed and Dill Weed: Sauces, green beans and breads. Fennel: Sauerkraut, breads, cakes, cookies, stews, marinades, vegetables and baked or stewed apples. * Garlic: Marinades, tomato dishes, dips, sauces, salads and salad dressings. HOT HINT: Adjust the flavor of your new healthier meals by adding spices to deliver an appetizing taste.

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* Ginger: Baked or stewed fruits, vegetables, baked goods, beverages, soups, and Asian dishes.

* Lemon: Vegetables such as spinach and asparagus, salad dress-

ings, sauces, beverages and dips. Mace: Fruit, chowder and vegetables. Marjoram: Soups, baked goods, spaghetti, pizza, broccoli, mushrooms, squash, peas, cauliflower, carrots and tomato dishes. Mint: Sauces, punches, tea, sauces for desserts and vegetables. Dry Mustard: Vegetables and salad dressings. Mustard Seed: Cole slaw, potato salad, boiled cabbage, pickles and sauerkraut. Nutmeg: Hot beverages, puddings, fruits, baked goods, and vegetables. * Onion Powder: Breads, rice dishes, stuffing, vegetables, salads, stews and dips. * Oregano: All vegetables, stuffing, barbeque sauce, chili, pizza, pasta sauces, and tomatoes. * Parsley: Salads, soups, cole slaw, breads, tomato, tabouli and sauces. * Pepper, black and white: Vegetables. Pepper, red: Curried dishes, spaghetti sauce, vegetables, pickles, sauces and soups. Rosemary: Soups, stews, marinades, potatoes, spinach and cauliflower. Saffron: Rice. Sage: Sauces, soups, chowders, marinades, onions and tomatoes. * Salt: Just about everything except fruit. Savory: Tomatoes and green beans. Use spices in your food Tarragon: Casseroles, marinades, to warm yourself up sauces and salad dressings. in the winter months. I particularly like garlic, Thyme: Vegetables and rice. ginger, curry and Turmeric: Chutney, pickles, rice cayenne pepper. dishes, curried dishes, breads and cakes. HOT HINT: Limit the amount of oil, salt, and sugar you consume on a daily basis. Use herbs, garlic and onions to add flavor to your dishes instead of butter, salt, and other dressings.

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The James Johnson 21-Day Meal Plan www.veggieman.com plan is a guide to show you that there can be lots of variety Thisin eating healthy. The menu ideas describe the types of food I

ate when making the transition towards healthier food choices. As I became healthier I learned that I didn’t need to eat as much if I was consuming more raw food. I now eat mostly fruit in the mornings, a large salad and variations of cooked grains or beans with lost of alkalizing vegetables for a satisfying lunch and dinner. The most important points to remember are to stop eating when you’re satisfied and control your food portions. We really don’t have to eat as much as we think we do, especially if the food we’re eating supplies the nutrients our bodies need. Some menu suggestions may be a variation of a recipe in the recipe section; however, wholesome recipes are relatively simple to create on your own. Be adventurous and creative. Modify the menu to appeal to how you already know how to cook. Check out the website www. veggieman.com for the 21 day meal plan and more recipes that will add to the variety of your menu ideas.

Emergency snacks – mid-morning and evening snacks

Depending on what you had for breakfast you may feel that you are absolutely starving before lunch. There is no reason ever to go hungry. Once your body starts to adjust to the better food choices, you will not need the snacking in between meals.

A special note on water

OK, it’s not a snack that most people crave, but your hunger may be a signal that you’re just thirsty instead of hungry. A great habit to get into is drinking some water between meal times to avoid emergency snacks all together. Herbal teas are similar to water in that they may be the perfect filler to occupy you until a larger meal. HOT HINT: Designate a separate drawer for food you want to slowly move away from.Use herbs, garlic and onions to add flavor to your dishes instead of butter, salt, and other dressings.

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Breakfast Home-made almond milk

Blend almonds at high speed in blender, then add the rest of ingredients. Blend until the almonds are completely mixed with the water, ie, no chunks. If you are a perfectionist, put milk through fine strainer. Tastes best chilled before serving.

½ cup whole almonds (use soaked & skinned whole almonds if you like a whiter milk) 3 cups cold water 1 tbsp honey or favorite sweetener ½ tsp vanilla pinch of salt

Don’t have a very good blender to blend almonds? Soak the almonds overnight in 3 cups of water and then proceed with the rest of the recipe.

Breakfast tips

• Your mother was right when she said breakfast is the most important meal of the day. Breakfast lays the foundation for supplying the energy your body needs. • Breakfast comes from two words that tell what it is. A “break” from a “fast.” Breakfast interrupts the fasting you did while you were sleeping. • When you skip breakfast your blood sugar levels and other nutrient levels drop. Eating a good-sized nutritious breakfast will supply plenty of energy to get you through most of the morning. • Studies have shown breakfast eaters have a more positive attitude toward school and work, and they perform better in a variety of tasks. • Skipping breakfast can lead to out-of-control hunger. This could lead to eating a whole lot of donuts and coffee midmorning. • Breakfast can jump-start your metabolism and burn more calories during the rest of your day. Missing breakfast signals your body to save and hold on to extra calories to survive since it thinks it’s starving. 130

Marvelous muffins

Preheat oven to 375˚. Lightly oil a 12 muffin pan. Combine dry ingredients. In separate bowl, mix wet ingredients and then add to dry ingredients. Lightly blend and fill muffin pan. Bake for 20-25 minutes. Wet ingredients: ⅓ cup (heaping) applesauce 1 tbsp oil 1 tbsp molasses 1 tsp vanilla ¼ cup honey or maple syrup (or ¼ cup brown sugar or sucanat)

Dry ingredients: 1 cup flour (mixture of white & whole wheat) ½ cup flaxmeal 2 tbsp wheat germ 2 tbsp poppy seeds 2 tbsp tahini ⅓ cup sunflower seeds ⅓ cup pecans ¾ cup raisins ¼ cup dates 1 tsp baking soda 1 tsp baking powder

1 cup bran

1 cup soy milk

Did you know that if you freeze tofu it will become firmer?

Bananarama fruit smoothie

Blend almonds first, then add water to make almond milk. Add chopped bananas and rest of ingredients. If too thick, add some water. The more powerful your blender, the better the consistency.

Surprise! It’s scrambled tofu

Add green onion, chives, mushrooms or red pepper while mixing the ingredients in a pan on medium heat. Basically, you are making an omelette without the eggs!

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½ cup almonds 1 cup water 2 frozen bananas, chopped 1 tsp vanilla pinch of maple flavoring

2 cups (about 1 lb) drained medium-firm tofu, crumbled ¾ tsp salt 2 tsp chicken-style seasoning 1 tbsp nutritional yeast flakes ½ tsp onion powder ¼ tsp garlic powder ¼ tsp turmeric powder

Perfect pancakes

Mix dry ingredients in bowl. Add liquid ingredients and stir until blended. Pour batter onto a nonstick skillet at medium temperature. Wait for bubbles to form on the top of the pancake before flipping.

(1 cup barley flour and 1 cup rice flour) or (2 cups wholewheat flour) ½ cup cornmeal 1 tbsp baking powder 1 tsp salt 1 tsp baking soda 2 tbsp flax seed-ground 2 tbsp oil ¼ cup honey 3 cups rice milk or soy milk (or make your own almond milk using ½ cup almonds blended with 3 cups water in blender)

Wacky waffles

Mix all ingredients except the boiling water in a blender. Stir in boiling water slowly to make a smooth batter. Bake in hot waffle iron for 10-12 minutes. Serve with maple syrup or fresh berries.

1 cup uncooked millet ½ cup shredded coconut 1 cup quick oats ½ tsp salt 1 tsp vanilla pinch of cinnamon 3 cups boiling hot water

WHO NEEDS EGGS ANYWAY? Eggs are an excellent food choice if you want to increase your cholesterol. I have yet to meet a person that wants to increase their cholesterol. The reason eggs are in recipes is that they help bind the ingredients together. Here are some suggestions that can replace eggs without the cholesterol. ONE EGG EQUALS 1 tbsp of ground flax seed with 2 tbsp of water 1 tbsp of garbanzo flour 3 tbsp of potato flour or tapioca flour ½ cup of cooked oatmeal 1 tsp of arrowroot powder mixed with one quarter cup of water 1 tbsp of tahini mixed with 3 tbsp of any liquid ½ banana

HOT HINT: There is also a product on the market that is called EnerG egg replacer. This product contains a mix of flours and can be found in most health food stores.

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How to build the ultimate salad Create a salad dressing There is no need to purchase salad dressing from the store. Following these three simple steps will make an excellent dressing that not only tastes great but is also cheaper than the store versions. The combinations are endless!

Step one

Pick some staple ingredients Oil such as olive oil Nut and seed butters like tahini or almond butter Apple cider vinegar Hatcho miso Botanically speaking, Raw olives did you know that Sun-dried tomatoes apricots and almonds Nama Shoyu (raw soy sauce) are both members of Honey the same family? Braggs Liquid Amino’s Stevia (plant-based sweetener) Simple dressings like oil and apple cider vinegar with your favorite spices are always a safe bet if time is an issue.

The benefits of apple cider vinegar (fermented apple juice) • Has many enzymes. • Great for assisting with digestion. • Good source of potassium, natural organic sodium, magnesium, sulfur, iron, copper, silicone and other minerals. • Apple cider vinegar is better than any other vinegar because it contains malic acid, which helps dissolve body toxins.

HOT HINT: Shop with a list. This simple step can save you time and money. Figure out what you need for your weekly creations and buy accordingly.

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Step two

Add your favorite herbs and spices Basil Paprika Cayenne Rosemary Chili Sage Cumin Tarragon Oregano Turmeric

If you want to get rid of garlic breath chew on some fresh parsley.

Step three

Explore with other ingredients to make it extra special after you pick a leafy green from the next page. Avocado Sliced almonds or any other nuts or seeds Crushed garlic or shallots Grated ginger Chopped parsley Chopped cilantro Chopped chives Chopped jalapeno Fruit or vegetable juice Dates, figs or raisins Note: Adding any of the above ingredients in step 3 will cause your dressing to spoil faster. Here is a great recipe from the steps above that I make on a regular basis.

The salad zinger dressing Mix all ingredients in a jar and shake. To turn this dressing into a dip for vegetables add 2 tbsp of brewers yeast or nutritional yeast to thicken.

⅓ cup apple cider vinegar ⅓ cup tahini ⅓ cup honey 4-6 crushed garlic cloves 1 tbsp soy sauce (raw is best) 1 tbsp fresh-squeezed lemon juice pinch of cayenne (optional) 1 tsp Italian seasoning

HOT HINT: Change the recipes in this book according to your case. For example if you don’t like onions substitute red peppers etc. Be creative in using the recipes as a foundation to explore new tastes.

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Pick and choose from a combination of leafy greens Arugula Has a peppery taste and is rich in vitamins A, C, and calcium. Chicory Has a slightly bitter flavor and is rich in vitamins K, C, and calcium. Collard Greens Has an earthy spinachy flavor and is rich in vitamin A and calcium. Dandelion Greens Has a bitter tangy flavor and is rich in vitamin A and calcium. Kale Has a slightly bitter cabbage-like flavor and is rich in vitamin A, C, calcium, folic acid, and potassium. Mustard Greens Has a hot spicy flavor and is rich in vitamin A, C and calcium. Spinach Has an earthy sweet flavor and is rich in vitamin A, C, iron and calcium. Swiss Chard Tastes similar to spinach and is rich in vitamins K, C, and calcium.

Toss in a favorite vegetable or two! Cucumber

Shredded carrots

Daikon

Tomato

Cauliflower

Broccoli

Red pepper

Green onions

Celery

And many more…

Make your salad vegetables easier to eat. There are tools you can buy that shred, chop and mince to make vegetables more exciting to eat. For example, have you ever had spaghetti-looking noodles made from a squash or turnip?

HOT HINT: Ripen fruit outside the refrigerator or keep in the fridge to slow down the ripening process.

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Healthy Salad Dressings *Mix all ingredients in a blender until smooth Avo-tomato 1 avocado 1 tomato 2 tbsp olive oil 2 tbsp limejuice ½ tsp Italian seasoning

Eat greens such as spinach, collard greens, kale, Swiss chard and turnip greens are suggested for lowering cholesterol, preventing cancer, losing weight, and controlling diabetes.

Earth to goodness 1 cup carrot juice ½ cup tahini 2 tbsp apple cider vinegar 1 tsp paprika

Nutalicious Thai

½ cup ground raw nuts or seeds (peanut, almond, sunflower, etc.) ½ cup coconut water (or water) For dressings use ¼ cup tahini olive oil with a pour ½ cup fresh cilantro spout. This helps 1 tbsp onion to avoid a cup of 1 tbsp lemon juice oil on your salad. 1 tbsp honey Remember, fat is easy to eat. 1 tsp ginger juice from crushed ginger

Get into the habit of cutting up fresh fruits and vegetables for every meal. Eating these will drastically reduce how much other food you eat as well as reduce your overall calories. It is human to take the path of least resistance.

HOT HINT: Did you know that the amount of sugar, oil, and salt in recipes can usually be cut in half or taken out without too much of a taste difference? Here are some substitutes. Instead of white or brown sugar substitute honey, syrup, molasses, rice or maple syrup. Nuts and seeds can be ground in a coffee grinder to replace the need for oil.

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Fresh lemon salad dressing Shake together in a jar with a tight lid. You may add parsley, oregano, roasted garlic, roasted peppers or sun-dried tomatoes.

Stir not fry dressing Marinate your favorite veggies such as peppers, carrots, zucchini, broccoli, cauliflower, sprouts, cabbage, beets, yams, and the list goes on. The longer the salad sits in the vinaigrette, the better it tastes.

½ cup fresh lemon juice ¼ cup honey ½ tsp salt 1-3 cloves minced garlic 2-3 tbsp grapeseed oil 1 ¼ cups cold water 1 garlic clove 2 tbsp apple cider vinegar 2 tbsp orange juice 2 tbsp shoyu (raw soy sauce) regular works too! 2 tbsp olive oil 1 tsp tahini 1 tsp honey 1 tsp pressed ginger juice 1 clove crushed garlic ¼ cup fresh cilantro dash of cayenne

My favorite partially cooked salad.

Tabouli salad

Pour boiling water over bulgur wheat and let stand for 30 minutes. (Note: use cooked quinoa if you are allergic to wheat or want a very good tasting grain you probably have never tried.) Delete the 1½ cups of boiling water when you substitute the cooked quinoa. Mix the finely chopped vegetables and dressing briefly in a food processor until finely chopped and add bulgur wheat. Let stand in refrigerator for flavors to blend for at least 5 hours.

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1 cup bulgur wheat 1 ½ cups boiling water 1 tsp salt 1 large tomato, chopped 1 large cucumber, chopped 3 chopped green onions ½ bell pepper, chopped 3 cloves of crushed garlic ½ tsp minced ginger ¼ cup pitted olives (optional) Dressing: ¼ cup fresh lemon juice ¼ cup olive oil 2 tbsp soy sauce or Bragg’s Liquid Aminos 1 cup fresh parsley, chopped

Hurry curry lentils

Lunch

Sauté 1 large onion and add all ingredients to the lentils and water. Bring to a boil. When legumes and bean dishes like this one sit overnight, the flavors become tastier.

See www.veggieman.com for a list of homemade curry powders Creamy alfredo chick peas Sauté 1 medium onion with ¼ cup of water until soft. Blend (except garbanzo beans) rest of ingredients in blender until smooth. Add garbazo beans and onions to blended mixture and heat in pan. Serve with whole wheat noodles, rice or favorite grain.

1 cup lentils 3 cups water 1 tsp salt Cook for about 1 hour until very well done. 1 tsp coriander 1 large onion, chopped 2 cloves crushed garlic 1 tbsp honey 2 tsp cumin 1 bay leaf 1 tbsp tahini 2 medium ripe tomatoes, chopped ½ tsp garam masala, ½ tsp curry powder cayenne pepper (optional) 1 medium onion 1 tsp garlic powder ½ cup cashews 2 tsp chicken style seasoning 2 cups water ½ tbsp cornstarch 1 tsp onion powder 1 tsp basil salt to taste 1 can of chick peas

Lunch tips

• Leftovers are a great lunch alternative when you don’t have time to make something new. • Get into the habit of packing food when you travel to avoid the temptation of fast food. • Choose a traditional restaurant over a fast food restaurant so that there are more healthy food choices. • Eat snacks such as fruit, vegetable sticks and trail mix to tide you over until you find a place where you can sit down and enjoy a peaceful meal. • Eat a substantial lunch so that your dinner can be smaller. 138

Vegan easy cheese sauce In a blender, grind cashews to fine powder, then add water and blend until smooth. Add remaining ingredients and blend until smooth and creamy. Pour into heavy saucepan and cook over medium heat, stirring constantly until thick (about five minutes).

1 ¼ cups cashews 2 cups water 3 tbsp cornstarch 2 tbsp nutritional yeast flakes 1 ½ tsp salt 1 tsp garlic powder 1 tsp onion powder 2 tbsp lemon juice

Use with macaroni noodles, in burritos or on nachos. Our kids love this recipe. This is great for the transition from dairy products. You can also chill and use as a spread or dip.

Creamed coconut curry Bring to boil and mix well. Add favorite stir-fry vegetables like bell peppers, cauliflower, broccoli, mushrooms, bok choy and carrots near the end to cook for a few minutes for crispy yet tender vegetables.

Sauté (in olive oil or water): 1 large onion 1 ½ tsp curry powder 2-4 garlic cloves, minced 2 tbsp minced ginger 1 tsp chili powder

Serve over favorite grain. Tastes even better the next day.

Add: 1 can light coconut milk 1 pkg hard creamed coconut 3 tbsp soy sauce ½ tsp maple syrup 2 chopped medium tomatoes 2 bunches finely chopped green onions 1 pkg extra-firm tofu, cubed ¼ cup fresh basil salt to taste

Note: This recipe is high in fat.

HOT HINT: For maximum weight loss, center your meals around simple foods such as whole grains, fruits and vegetables.

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Love it lasagna Noodles Pre-cook 18 noodles in water with a pinch of salt. Tofu & Spinach mixture Sauté (very lightly): 4-6 cloves minced garlic 2 small onions, chopped 1 med. carrot, grated ½ tsp oregano ½ tsp basil 2 tbsp dried parsley

Did you know that tofu doesn’t really have any taste? When you cook with tofu it absorbs the taste that it is cooked with.

Combine sautéed ingredients with: 1 pkg frozen spinach (thawed) 1 lb pkg of firm tofu, crumbled

Cream Sauce Blend until smooth in food processor: ¾ cup raw cashew nuts 1 cup water 1 tsp onion powder ¼ tsp garlic powder 1 tsp salt 1 tbsp flour 2 tbsp nutritional yeast Have ready: 2 jars of tomato sauce.(15 oz)

How to build

Spread some tomato sauce on bottom of baking dish, then start to layer. 1. Layer of noodles 2. Tofu & spinach mixture 3. Cream sauce 4. Tomato sauce Repeat above until it starts to look like a layered lasagna and all ingredients are used up. Bake in preheated oven at 375˚ F for about 1 hour.

Homemade all purpose chicken style seasoning Blend all ingredients in coffee grinder until smooth. Store in airtight container.

1 ¼ cup nutritional yeast flakes 1 tbsp salt 1 tbsp basil 2 tbsp dried parsley 3 tbsp onion powder 2 ½ tsp garlic powder 1 ½ tsp celery seed 2 tbsp italian seasoning 140

Tomato garbanzo bean masala Mix well, bring to a boil and stir often. Cook over medium heat until beans are soft. Eat plain or serve over your favorite grain such as brown rice.

Sauté: 1 large onion 4 cloves crushed garlic and the equivalent of crushed ginger Add: 1 tsp cumin 2 tsp ground coriander 1 tsp garam masala 4 cups fresh-cooked garbanzos or 2 medium-sized cans rinsed garbanzo beans 1 medium can of tomato sauce (350 ml) 3 tbsp tomato paste 1 tbsp tahini 1 tbsp honey 1 tbsp fresh lemon juice 1 tsp curry powder (optional) salt to taste

Old fashioned home-style chili Cook all ingredients together except the vegetables for about 10 minutes for the flavors to blend. Add vegetables last and cook for another 15-20 minutes. This makes for some crunch in your chili. Add any other vegetables that you like such as zucchini, celery, mushrooms, cauliflower or cabbage.

Sauté: 2 medium onions, chopped 4-6 garlic cloves, crushed 3 carrots, chopped 3 tbsp olive oil Add: 2 medium-sized cans of diced tomatoes in juice 1 medium can of kidney beans, drained 1 red or yellow bell pepper 2 cups corn niblets 2 tbsp chili powder 1 tsp dried oregano 1 tsp cumin 1 tsp rosemary ½ tsp cayenne (optional) 1 pkg of tofu veggie ground round or other meat substitute salt to taste

HOT HINT: Freeze leftovers in small amounts to allow other members of your family to easily prepare a meal for themselves.

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Veggieman burgers

Blend walnuts, tofu and tahini with spices in 3 cups boiling water until smooth. Mix all ingredients thoroughly in mixing bowl. Let sit for 30 min. for the oats to absorb the water. To thicken burger mix add whole wheat flour to patties to make them easier to form. Form into patties and bake at 350˚ in oven for 30 min. Flip patties over and bake for another 20 min. Serve or freeze. Makes about 24 burgers

Bull’s-eye casserole Mix dry ingredients first then quickly add wet ingredients to make a doughy loaf. Mix well. Put loaf into a 9 x 13 casserole dish and cover with lid or tin foil and bake in preheated oven at 350˚ for 45 minutes. (If you want to make meatballs, this is the time to form into balls and bake until firm). Remove cover and bake for another 15 minutes or more. Loaf expands to fill up casserole dish to later cut up into slices or dish out.

Blend: ⅓ cup walnuts ⅓ cup tahini ½ pound medium tofu 3 cups water 1 bayleaf ½ tsp sage ½ tsp garlic powder ½ tsp salt ¼ cup soysauce ½ tsp basil ½ tsp onion powder 4 tbsp nutritional yeast 2 tbsp chicken style seasoning Mix with: ¼ cup flax seeds ⅓ cup sunflower seeds 2 ½ cups quick cooking oats 2 cups rolled triticale 1 cup gluten flour 1 cup quick oats ½ tsp sage ½ tsp salt 1 tbsp chicken seasoning ½ tsp ground bay leaf ½ tsp italian seasoning ½ tsp garlic powder 1 large grated potato 1 large onion chopped fine 1 cup ground walnuts Mix with: 2 cups boiling water 2 tbsp soy sauce 2 tsp marmite 2 tbsp olive oil

HOT HINT: Use grains like brown rice, millet or quinoa as a base for other meals like stir fries or even salads. They are easy to make, store well and really fill you up.

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Dips & Spreads Raw

Flax, buckwheat or millet crackers

1 cup buckwheat or millet 1 cup soaked flax seed (1 ½ cups of water per every cup of flax, soaked for 3 hours) 3 cups favorite sweet vegetables grated, e.g. yams, sweet potatoes, beets, carrots, red peppers, zucchini, tomatoes, celery, etc. 2 tbsp of herbs and spices such as Italian seasoning, basil, parsley, cilantro etc. 4 ¼ cup sun-dried tomatoes 1 tsp sea salt Soak buckwheat or millet in water overnight. Make sure water covers the grain well since it will absorb a lot of water. The next day drain the water and rinse thoroughly. Rinse 3 times a day for 24-36 hours until sprouts appear. Place the buckwheat or millet in food processor and add all the vegetables to mix well. Spread mixture onto dehydrating sheets and dry overnight. Turn over and dehydrate until crispy, usually about 24 hours depending on how thick you made the crackers. Flax crackers – omit the buckwheat or millet and increase the flax seed to two cups, then follow the same recipe as above. Flax crackers are the easiest since all you have to do is soak the flax in water (1 cup flax per 1 ½ cups of water) for a minimum of three hours, and you are ready to start creating the crackers using the same process above. Explore with as many different flavors as you like such as lemon juice, curry, ginger, jalapeno and fresh herbs like cilantro. The best thing is you can’t screw up the recipe. Dehydrating 101

First you have to own a dehydrator or perhaps experiment with your oven at very low temperatures (not to exceed 110 degrees or else the enzymes will be destroyed). Make a recipe such as flax crackers or a combination of pureed fruits to make a fruit bar. Then put on the dehydrating trays. Be sure to flip food over half-way through to evenly speed up the process. The completion time depends on how much water was in the food to begin with. For example a nut paté that you are turning into crackers is going to take less time than dehydrating chopped up banana pieces.

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Raw Go go guacamole

Mash ripe avocados in a bowl and then add all other ingredients to make into a creamy dip. Did you know that if you leave the centers of the avocado in the middle of the quacamole it will help the dip last longer?

2 ripe avocados 3 crushed garlic cloves ½ cup chopped onion 1 ½ tbsp lemon or lime juice ½ tsp salt dash of cayenne 1 cup diced tomatoes (optional) Optional experimental taste enhancers: ½ tsp cumin ½ tsp chili powder 1 tsp oregano ¼ cup chopped green onions ¼ tsp dill weed 2 tbsp chopped fresh cilantro

Did you know Garbanzo beans and chickpeas are the same thing?

Hummus dip In a food processor mix all wet ingredients with the spices and then add the cooked garbanzo beans. If the mixture is too thick, add more of the left-over bean water. It is very important that the cooked garbanzo beans are very soft before using. Watch out for canned foods

Canned foods can be loaded with added salt, sugar and fat as well as preservatives. The heating process takes away many of the vitamins and minerals. Be sure to read the labels if you decide to consume canned foods. I have found that some canned foods are a lot better than others.

2 ½ cups fresh well-cooked garbanzos (Important: save left-over water from cooking the beans) 1 cup water left from cooking garbanzo beans 3 tbsp lemon juice ½ cup tahini 5 cloves garlic, crushed 2 tbsp olive oil or canola oil 1 tsp cumin 1 pinch of black pepper 1 tsp salt

HOT HINT: Raw crackers and cookies keep for a long time, which makes them a perfect snack while traveling.

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Grandma’s wanna-be gravy Blend cashews to a fine powder, then add remaining ingredients (except cornstarch) until smooth. Thicken in saucepan on medium heat, add the cornstarch stirring constantly for approximately five minutes.

4 cups hot water ½ cup cashews 1 tsp onion powder 2-3 vegetable (beef ) bouillon cubes 1-2 tbsp cornstarch

Raw Nut paté

In blender, blend nuts or seeds first, then add remaining ingredients. If too thick add chopped tomato or 1 tbsp tahini.

Avoid grinding seeds and nuts until you’re ready to use them.

1 cup nuts or seeds 2 tbsp lemon juice 1 cup veggies (eg red peppers, onions, celery, squash, sundried tomatoes, beet, etc.) fresh herbs and spices like parsley or basil salt and pepper

Raw Raw tomato sauce

Mix all ingredients in food processor and serve with thinly chopped veggies.

50 grams sun-dried tomatoes, soaked 1 cup ripe tomatoes ½ cup red pepper ½ cup green onions ½ cup extra virgin olive oil 1 tsp basil ½ tsp oregano salt and pepper to taste

HOT HINT: When checking out labels watch out for terms like wholesome, pure and natural. Some manufacturers use these words to distract you from other harmful ingredients in the product. Read labels despite the fancy words on the packaging.

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Raw Rawmus (raw hummus)

Combine all ingredients in food processor and mix until smooth. Enjoy with flax crackers or chopped veggies.

Raw Paradise cream sauce

Blend all ingredients together and enjoy on your favorite vegetables.

Raw Fresh homemade salsa

Mix all ingredients together in bowl and refrigerate for at least one hour to blend flavors.

1 cup almonds, soaked ½ cup tahini ½ cup water ¼ cup lemon juice ¼ cup chopped parsley 1 tbsp olive oil 1 clove garlic salt to taste 1 cup macadamia nuts (or tahini) ½ cup water 1 tbsp lemon juice 1 clove garlic 1 tsp ground thyme pinch salt and cayenne 2 medium ripe tomatoes, chopped ¼ red onion, finely chopped 2 cloves garlic, grated 2 tbsp lime juice ½ jalapeno pepper, diced (add more for desired hotness) 1 cup fresh cilantro, chopped 1 tsp salt to taste

Garlic butter spread Blend cashews first, then add remaining ingredients to make a smooth and creamy spread. Excellent for making garlic bread.

½ cup water ½ cup olive oil ½ cup cashews 2 tbsp fresh lemon juice 4 cloves crushed garlic 1 tbsp nutritional yeast flakes 1 tsp onion powder ½ tsp dill ½ tsp butter flavor (optional)

HOT HINT: The best cookware is made from stainless steel, iron, glass, copper or porcelain.

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Dinner Presto fettuccini Chop and place all ingredients in food processor until of sauce-like consistency. Mix with fettuccini or your favorite pasta.

Cook for an army. Overprepare meals so that you can save time making lunches by having the leftovers another day.

2 cups fresh basil ½ cup fresh parsley 2 tbsp extra virgin olive oil 2 tbsp lemon juice ¼ cup cashews, ground ½ cup tahini (ground sesame seeds) 2 cloves garlic 1 tsp onion powder ½ cup nutritional yeast flakes

Dinner tips

• If you are rushed for time use a slow cooker so that meals are ready for the evening. • Avoid eating too much before bedtime. This interrupts your digestive system and makes it hard for your body to utilize the energy. • Try to eat with enjoyable company to share experiences from your day. • Use dinner to spend time and bond with family and friends. • Don’t dwell on dinner as the only main social event. Plan other activities like going swimming, playing board games or a romantic walk. • Have others help prepare dinner with you. This can open the opportunity to get to know what’s happening in another person’s life. 147

Black bean soup Add all ingredients to a large pot and bring to boil. Cook until beans are cooked on low heat. Blend to desired consistency.

1 pound dry black beans, presoaked and drained 7 cups water 1 medium onion chopped 3 cloves garlic crushed 2 celery stalks 1 tbsp olive oil ½ tsp oregano 1 tsp cumin 1 can (15 oz) stewed tomatoes 1 pinch cayenne Salt to taste

Cream of broccoli or asparagus soup Blend together until creamy:

1 cup hot water 1 cup cashews 1 tsp salt 2 tbsp flour

In separate pot:

5 cups boiling water 2 tsp onion powder 1 tbsp chicken style seasoning 1 tbsp minced parsley 1 carrot shredded (opt) 1 lb fresh broccoli chopped coarsely (4 cups)

Boil broccoli and carrot for 2 mintues — just until broccoli turns bright green. Remove most of the broccoli and enough water to blend in blender. Pour blended cashews sauce into the remainder of water in pot and stir until boiling. Blend broccoli and some of the carrots and return to boiling creamed soup and turn off heat.

HOT HINT: Don’t think you need to be fancy with your meals. With the right spices and textures, simple foods can satisfy the pickiest eaters.

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Veggie bean patties

Mix all ingredients together except cracker crumbs and make into patties. Roll each pattie in cracker crumbs and cook in a small amount of olive oil until brown. Bake in preheated oven at 350˚ for 20 minutes. Turn and brown on the other side for 15 minutes. Note: Any type of veggie burgers are great to freeze for those stressful nights where you would rather burn this recipe book while sitting in front of a cozy fireplace.

1 cup canned beans of any kind with the juice 1 cup quick oats ½ cup chopped onion 1 tsp chicken-style seasoning 1 tsp crushed garlic 2 tbsp ground flax 1 handful crushed cracker crumbs 1 cup dried whole-wheat bread crumbs, crushed

Raw Time out nut burgers Soak nuts overnight.

Drain and chop finely in food processor. Add remainder of ingredients and chop finely. Mix thoroughly and form into patties on oiled dehydrator sheets. Dry below 110 degrees for 3 hours.

1 cup nuts or seeds, eg walnuts or almonds ½ pound mushrooms or red peppers 1 small onion, cubed 3 carrots, chunked 2 stalks celery, chunked 1 clove garlic 1 cup chopped parsley ½ tsp chopped jalapeno 1 tbsp extra virgin olive oil

Flip over and continue drying for another 3 hours or longer. Makes 12-15 burgers

HOT HINT: Potatoes, onions, garlic, ginger do not need to be refrigerated however onions and potatoes don’t get along since a chemical reaction occurs when they are stored together.

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Raw Power pistachio patties Put all ingredients in a food processor and mix thoroughly. Form into patties and put on oiled dehydrator sheets. Turn over after 6 hours and then leave in for another 3-6 hours.

Combine: 2 cups raw pistachios 1 red pepper 1 small onion 1 small beet 1 carrot 1 stalk of celery 1 tsp fresh-squeezed ginger juice 1 tsp Italian seasoning ½ cup chopped parsley 1 tbsp extra virgin olive oil 1 tbsp shoyu sauce (raw soy sauce)

Better than beef! Blend all ingredients (except the gluten flour) in a blender. Quickly combine wet ingredients with gluten flour in large mixing bowl. Bake in a casserole pan at 350˚ in oven for 1 ½ hours. Let cool and break into chunks that look like ground beef. Note: Gluten is similar to tofu in that it will take on any flavor it is cooked with. Experiment with your favorite spices like curry or Italian seasoning. You can also grind the gluten patties in a meat grinder to give them the real look of ground beef if that puts a smile on your face.

Blend: 2 cups cooked red beans (1 medium can) 1 ½ cups water 2 tbsp soy sauce or Braggs 3 tbsp chicken or beef seasoning 1 tsp onion powder ½ tsp garlic powder Add: 2 ½ cups instant gluten flour

HOT HINT: To easily cut down on fattening oil, bake food such as baked potatoes on parchment paper.

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Quesadillas Preheat skillet and lightly apply olive oil. Mix all ingredients together except soy cheese. Place ½ cup of mixture on ½ tortilla shell. Sprinkle with soy cheese (optional). Fold other half over. Place in skillet and brown both sides. Serve with guacamole and fresh salsa.

1 cup chopped ripe tomatoes 1 cup chopped green or red peppers 1 cup chopped celery ½ cup chopped onion or green onions 1 cup canned refried beans 1 tbsp fresh-cut cilantro 1 clove garlic 6 whole-wheat tortilla shells soy or rice cheese (optional)

Spinach dahl Sauté onions, celery and spices, then add rest of ingredients except spinach to cook on low-medium heat until soft consistency, about 30 minutes-1 hour depending on what legume you use. Add spinach 5 min. before serving.

1 cup red lentils or any other legume you have on hand 1 ½ cups water 2 tbsp olive oil 1 medium onion, chopped 2 stalks celery, chopped 2 cloves crushed garlic ½ tsp red chili or jalapeno pepper, minced 2 tbsp grated ginger 1 pkg frozen spinach or 2 bunches of chopped fresh spinach ½ tsp coriander 1 tsp cumin ½ tsp salt

Spend that extra little time to make your food look good as well as taste good. People tend to enjoy their meals more when food is presented well. Use a variety of colours and textures to make even the simplest food appetizing.

HOT HINT: Dried beans, grains and legumes can be kept in airtight containers without refrigeration. The best airtight containers are glass jars or high quality plastic containers such as Tupperware.

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Dessert Chocolaty chocolate pudding Blend cashews in a blender with 2 cups boiling hot water. Add all other ingredients and blend until creamy smooth. Pour blended mixture into saucepan and stir constantly over medium heat until sauce comes to a slow boil.

⅔ cup cashews 2 cups water 1 tsp vanilla ¼ tsp salt ½ cup maple syrup 3 tbsp cornstarch ⅓ cup cocoa powder ½ tbsp instant coffee substitute (optional)

Pour mixture into 4 individual serving bowls. Use less margarine and butter in baking. Substitute half the amount called for with olive oil instead.

Chill and serve.

Bodacious banana bread Preheat oven to 350˚ F Mix dry ingredients first, and then add remaining ingredients to food processor. Mix well, transfer to cake pan and bake in 350˚ oven for 1 hour.

3 cups whole-wheat flour 1 tbsp baking powder 3 ripe bananas 1 apple, cored and peeled 3 tbsp flax seeds ½ cup honey ½ cup olive oil ¼ cup water 1 tsp salt 1 tsp maple flavoring (optional)

HOT HINT: Dextrose, sucrose, fructose, maltose, corn syrup, honey, molasses, and natural sweeteners can be too much of a sweet thing if it makes up the majority of the ingredient in a product.

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Pineapple dream pie Place all ingredients with 3 cups of boiling hot water in blender. Blend until very smooth. Pour blended mixture into pan and heat on medium until sauce thickens, stirring constantly Pour into a coconut pie crust or another pre-baked crust Chill and serve.

3 cups boiling hot water ¼ cup cashews 2 cup dried pineapple pieces ⅓ cup rice or soymilk ½ cup cornstarch or arrowroot powder ⅓ tsp salt ½ tsp vanilla ⅓ cup shredded coconut half a pound medium tofu or 225 grams

Coconut pie crust Preheat oven to 350˚ F Mix coconut and flour together in a small bowl. Add rice milk and mix.

1½ cups coconut (medium or fine) 1 tbsp whole-wheat flour ¼ cup rice milk or soymilk ½ cup ground almonds

Pat into pie plate and bake for 10 minutes Cool crust before adding coconut cream filling.

Country quick cake Mix dry ingredients first then wet ingredients. Mix well and put into pan and bake in pre-heated oven at 350˚ for 35-45 minutes. This is by far the easiest cake to make!

2¾ cups whole-wheat flour 4 tsp baking powder 1 tsp salt 1 cup maple syrup 1½ cups water ½ cup olive oil 1 tbsp pure vanilla 1 cup favorite dark chocolate chips, carob chips, nuts or fruit.

HOT HINT: Have a menu meeting with your family to hear other people’s opinions. You may find that certain recipes can suit the entire family instead of making separate meals.

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Energy nut cookies Pre-heat oven to 325˚ F Mix all ingredients together. Roll into balls and press down to make them look like cookies. Bake until toasty looking, 10-15 min. Makes 24 small cookies.

½ cup ground cashews ½ cup ground walnuts 1 cup ground rolled oats 1 cup whole-wheat flour ⅓ cup virgin olive oil ½ cup maple syrup 1 tsp vanilla ½ tsp salt ½ cup sesame seeds ½ tsp maple flavoring ¼ cup flax seeds Note: If you don’t have the nuts listed above you can substitute any type of nuts.

Raw Raw ginger cookies Soak nuts overnight for 6 hours, drain water. Grind nuts very finely in food processor.

1 cup almonds ½ cup hazelnuts ¼ cup sunflower seeds ¼ cup pumpkin seeds

Add the following:

Blend until smooth. Spread on parchment paper and dehydrate for 12 – 24 hours.

2 large ripe bananas 2 ripe pears, cored 12 pitted dates 1 tbsp grated ginger 1 tsp cinnamon ½ tsp nutmeg ½ tsp cardamom

HOT HINT: Sustained Energy on the go? - try fruit slices like apples with Tahini.

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Maple madness cookies Mix dry ingredients in a bowl. Add wet ingredients and combine until mixed. Bake in oven at 350˚ until golden brown. Approximately 12-15 minutes. This recipe can be used for piecrusts using the chocolate pudding found on page 152 as a filling.

Raw Raw coconut crunch cake

2 ½ cups walnuts ground ⅔ cup whole wheat flour 1 tsp salt ⅓ cup ground flax seed ⅓ cup carob chips ½ cup maple syrup 2 tsp vanilla 3 tbsp poppy seeds

Mince the coconut in food processor. Add dates and carob powder. Transfer to mixing bowl with buckwheaties. Mix well in bowl and transfer to crust.

The Filling: 1 cup dates, pitted and soaked in coconut water 2 cups coconut meat ½ cup buckwheaties (soaked and dehydrated buck wheat) ¼ cup raw carob powder

Cream the nuts in food processor adding juice.

Icing: 1 ½ cups macadamia nuts ½ cup orange juice

Spread over the cake. This cake can be kept frozen until ready to eat. In food processor, puré the ingredients. Press into a pie plate greased with olive oil.

Crust: 1 cup buckwheaties (dehydrated sprouted buckwheat) 1 cup almonds ½ cup raw tahini ½ cup honey

HOT HINT: Prep a raw dish before you decide to make anything else. This will slowly increase your intake of fresh food that has enzymes to help with digestion.

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Raw Raw hemp cookie leather Chop coconut finely in food processor. Add hemp, cinnamon and bananas, and blend. Stir in raisins. Spread onto parchment paper and dry below 110 degrees in dehydrator for 12–24 hours.

2 cups fresh coconut meat cut in chunks ½ cup raw hemp protein 2 cups raisins, soaked and drained 2 tbsp cinnamon 4 cups ripe bananas

Remove parchment paper. Cut into shapes. Dry for another 12 hours.

Raw Raw power balls or dehydrated brownies Grind almonds and coconut finely in food processor. Add remainder of ingredients and blend well. Roll into small balls.

1 cup whole almonds ½ cup young coconut ½ cup tahini 3 tbsp honey 3 tbsp raw carob powder

Roll into coconut or carob powder. Makes 12 balls, or dehydrate into square brownies.

HOT HINT: Complaining there is nothing to eat eventually wears off. Keeping the junk food to a minimum and introducing healthier choices will become a habit when your new choices are followed consistently.

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How to Cook Grains Rinse raw grain in cold water and drain. Bring water to a boil (add your favorite herb or seasoning to the water to enhance the taste of the grain) Add grain and stir. Bring liquid back to boil, then cover and reduce heat to lowest setting possible. Cook until soft.

Grain cooking times Amount

Uncooked Amount of liquid

Cooking Time

Yield

Amaranth Barley Brown Rice Buckwheat Bulgur Cornmeal Kamut Millet Oats Oatmeal Quinoa Rice (Brown) Rye Triticale Wheat Berries Wheat Cracked Wild Rice

1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

25-30 min. 30-40 min. 1 hour 20 min. 15 min 30-40 min 1 hour 45 min 30-40 min 10 min 20 min 35-40 min 1 hour 1 hour 1 hour 25 min. 40 min

2 ½ cups 3 ½ cups 3 cups 2 ½ cups 2 ½ cups 3 cups 2 ½ cups 3 ½ cups 3 ½ cups 4 cups 2 1/3 cups 2 ½ cups 2 ½ cups 2 ½ cups 3 cups 2 ⅓ cups 3-3 ½ cups

3 cups 4 cups 2 cups 2 cups 2 cups 4-5 cups 3-4 cups 3 cups 3 cups 2 cups 1 ½ cups 2-2 ½ cups 3 cups 4 cups 3-4 cups 2 cups 4 cups

• Workdays lost related to obesity: 39.3 million • Physician office visits related to obesity: 62.7 million • Restricted activity days related to obesity: 239.0 million • Bed-days related to obesity: 89.5 million

“It is easier to prevent ill habits than to break them.” - Thomas Fuller 157

Cooking Times and How to Cook Beans (legumes) Rinse legumes and drain. Soak overnight Bring the water to a boil (use 3-4 cups water for one cup of legumes) Add legume and bring to a boil Lower heat and cover Simmer until soft

Legume Adzuki Beans Appaloosa Beans Black Turtle Beans Black-eyed Peas Cow Peas Fava Beans Garbanzo Beans Great Northern Beans Kidney Beans Lentils Lima Beans, Baby Lima Beans, Large Navy Beans Peas Split Peas Pinto Beans Small Red Beans Soy Beans

Cooking times 1 ½ - 2 hours 1 ½ - 2 hours 1 ½ - 2 hours 1 ½ - 2 hours 1 ½ - 2 hours 1 ½ - 2 hours 3 - 4 hours 1 ½ - 2 hours 1 ½ - 2 hours 1 hour 1 ½ - 2 hours 1 hour 1 ½ - 2 hours 1- 1½ hours 45 min - 1 hour 1 ½ - 2 hours 1 ½ - 2 hours 2 - 3 hours

Gas pains and diarrhea that you never had before are classic signs of the inability to digest the sugar (lactose) that milk contains called lactose intolerance. We have this problem because of a deficiency of an enzyme called lactase that is needed to digest milk sugar comfortably.

1 cup of cooked beans yields about 2 cups. If a bean you want to cook is not on this list I would bet that it takes 1 ½ - 2 hours!

“The real voyage of discovery consists not in seeking new landscapes but in having new eyes.” - Marcel Proust 158

Powerful seasoning suggestions to make any cook shine A simple way to make food taste good is to use seasonings other than salt as flavourings. They are easy to use and are virtually calorie free.

Asparagus: Caraway, chives, tarragon, thyme, vinegar, lemon juice. Beets: Lemon juice, dill, oregano. Breads: Caraway, celery, basil, dill, garlic, fennel, mint, thyme, vinegar, parsley, sesame seeds. Cabbage: Caraway, cardamom, green pepper, garlic, onion, vinegar. Carrots: Parsley, mint, dill weed, orange or lemon peel, poppy or sesame seeds.

Cauliflower: Italian seasonings, paprika, sesame seed or dill weed. Celery: Soy sauce, sesame seeds, tomato. Corn: Green peppers, tomatoes, chives, coriander, pimiento. Dried beans: Bay leaf, garlic, marjoram, onion, oregano, thyme. Fruits: Almond extract, vanilla extract, cinnamon, ginger, cloves, poppy seed, nutmeg, marjoram. Green beans: Caraway, basil, dill seed, marjoram, nutmeg, thyme, onion, sage, tarragon, vinegar, and lemon juice. Okra: For crispy texture, toss thin slices in cornmeal and stir-fry in olive oil. Peas: Marjoram, thyme, onion, basil, green pepper, fresh mushrooms, mint, parsley, pearl onions, sliced water chestnuts. Potatoes: Caraway, chives, dill, green pepper, onion, parsley, thyme. Spinach: Lemon juice, vinegar, rosemary. Squash: Cinnamon, chopped apple, lemon juice, nutmeg, onion. Tomatoes: Basil, cinnamon, curry powder, dill, green pepper, marjoram, mushrooms, oregano, onion, sage, thyme, vinegar. Noodles: Paprika, caraway. Rice: Green pepper, onion, turmeric, curry powder. 159

The best web sites on the Internet Listed below are some great websites that can assist you with making important life changes for your health. If you still haven’t found what you are looking for within these sites, continue searching because the amount of valuable information is endless. The biggest challenge is making a decision on what and who to believe.

Great Vegetarian sites www.vegsource.com A very informative web site if you are the least bit interested in going veggie! www.vrg.org Another great veggie site that stands for the vegetarian resource group. www.vegan.org Vegans are people who choose not to eat any animal products and do not support using animal products such as leather. www.happycow.net Provides a worldwide directory to vegetarian restaurants and natural health food stores, healthy cooking tips, recipes, raw living foods, travel, veganism and vegetarian dating. And besides it has a cool name.

Nutrition Info www.nutritiondata.com This page is the mother of all nutrition pages and has an excellent resource for checking the nutritional facts, data and calorie counts of your food including fast foods and recipes. www.whfoods.com This website stands for the World’s Healthiest foods and is founded by George Mateljan. It is packed with all the info you could ever want about good wholesome food. Despite having dead animal (meat) info, don’t be discouraged since we all have our own choices to make. www.foodag.com A website that offers a food additives guide for consumers who want to know what’s really in their food.

Raw Food www.rawfood.com The name says it all. Lots of additional resources in this web site will introduce you to the world of raw.

Organizations www.earthsave.org We all live on this earth so we might want to consider how to sustain it, don’t you think? I highly recommend this site because it will show you how we can all do our part to make the world a better place. www.who.com The World Health Organization is the United Nations specialized agency for health. WHO's objective, as set out in its Constitution, is the attainment by all peoples of

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the highest possible level of health. www.nihcm.org The NIHCM Foundation is a non-profit, nonpartisan organization dedicated to improving the effectiveness, efficiency, and quality of America's health care system.

Animal free shopping anyone? www.veganstore.com Pangea was the very first company to offer a comprehensive selection of high-quality, completely cruelty-free vegan (non-animal-derived) products. www.mooshoes.com How appropriate! Shoes and other stuff without the cows. www.vegetarian-restaurants.net Traveling and want to eat animal free? Here is the place to check out before you leave home.

Alternative medicine www.healthy.net This is the home of health world. A very large and informative website with a wide range of health issues.

Top Doctors with big informative web sites These doctors have done their homework. Loads of good info and interesting stories are here if you thought this book was too short. www.garynull.com www.drweil.com www.mercola.com

Weight loss Helpers www.dietfacts.com Helping you choose healthier foods is their motto and a good one at that. Lots of nutrition facts and helpful information that may surprise you.

Vegetarian recipes www.fatfree.com And I thought I knew a lot of recipes! This archive has 4,667 fat free and very low fat vegetarian recipes as well as information about healthy very low fat vegetarian diets.

Helpful Research Web sites for vegetarian Nutrition Food and Nutrition Information Center, USDA www.nal.usda.gov/fnic/etext/000058.html www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.htm Vegan Outreach www.veganoutreach.org/whyvegan/health.html www.veganhealth.org/sh/ The Vegan Society (vitamin B-12) www.vegansociety.com

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The Vegetarian Nutrition Dietetic Practice Group www.vegetariannutrition.net Seventh-day Adventist dietetic Association http://www.sdada.org

Other interesting sites to check out www.refdesk.com There is so much information on this page it should qualify for a degree if you read it all. This page is a must to check out if you want instant access to the world. www.fds.gov The US food and drug administration www.howstuffworks.com When in doubt find out how it works. This includes areas of health and many other topics. www.webmd.com If you have access to the Internet then you have your own portable doctor. Web MD is loaded with info from a Medical Doctor’s point of view.

Do you want more of the best web sites? No problem. www.alexa.com This site hunts down and categorizes the most popular web sites on the Internet so you are never left out of the loop.

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Food Terminology Are you really getting what you think you’re getting? The following are definitions of the most frequently used terms found on many of the foods we eat today. With this knowledge you can avoid getting tricked!

Calorie Free - Means that there are less than 5 calories per serving. Sugar Free - Indicates that there are less than 0.5 grams of sugar per

serving.

Fat Free- Indicates that there are less than 0.5 grams of total fat per serving. Low Fat - The food contains 3 grams of total fat or less per serving. Low Saturated Fat - The food contains 1 gram or less of saturated fat per

serving.

Low Sodium - The food contains less than 140 mgs of sodium per serving. Very Low Sodium - The food contains less than 35 mgs per serving. Low Cholesterol - The food contains less than 20 mgs of cholesterol per

serving.

Low Calorie - The food contains 40 calories or less per serving. Lean - Contains less than 10 grams of fat, less than 4 grams of saturated

fat, and less than 95 mgs of cholesterol per serving per 100 grams of meat, poultry, seafood or game meat. Extra Lean - Contains less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 mgs of cholesterol per serving per 100 grams of meat, poultry, seafood or game meat. High - One serving of the food contains 20% or more of the Daily Value for a particular nutrient. Good Source - One serving of the food contains 10% to 19% of the Daily Value for a particular nutrient. Reduced - A nutritionally altered product contains 25% less of a nutrient or of calories than the regular or “reference” product. Less - One serving of the food, whether altered or not, contains 25% less of a nutrient or of calories than the reference food. Light - A nutritionally altered product that contains one-third fewer calories or half of the fat of the reference food, or the sodium content of a low-calorie, low-fat food has been reduced by 50%. More - One serving of the food, altered or not, contains a nutrient in a quantity that is at least 10% of the Daily Value more than the reference food.

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Without the outstanding work of others, I would not have been able to learn what I know now. Thank you to all of the authors who have shared their research, courage and passion for the rest of us to be enlightened.

Bibliography and Recommended Reading Alternative Medicine: The Definitive Guide. The Burton Goldberg Group. Alternatives in Cancer Therapy: The Complete Guide to NonTraditional Treatments. Ross Pelton and Lee Overholser. New York: Fireside/Simon&Schuster, 1994. The American Food Scandal. William Robbins. New York: William Morrow & Co., 1974. Anatomy of an Illness. Norman Cousins. New York, New York: Bantam Books, 1979. Animal Factories. Jim Mason & Peter Singer. New York: Crown Publishing Inc., 1990. Apple Cider Vinegar. Patricia Bragg, N.D., Paul C. Bragg N.D., Health Science. Are you confused? Paavo Airola. Phoenix, Arizona: Health Plus Publishers, 1971. The Art of Living Long. Luigi Cornaro. Milwaukee: William F. Butler, 1918. Awaken the Giant Within. Anthony Robbins. New York, New York: Fireside,1991. The Betrayal of Health. J.D. Beasley. New York, New York: Times Books, 1991. Better Health Through Natural Healing. Ross Trattler N.D., D.O., with the assistance of Adrian Jones N.D. Dingley Victoria Australia: Hinkerler Books Ltd., 2001. Beyond the Relaxation Response. H. Benson and W. Proctor. Berkeley, California: Putnam-Berkeley Inc., 1984. Colon Health: The Key to a Vibrant Life. Norman Walker, DSc, PhD. Prescott The Colon Health Handbook. Robert Gray. Oakland California: Rockridge Publishing Co. 1983. Confessions of a Medical Heretic. Robert S. Mendelsohn, M.D. Controlling High Blood Pressure the Natural Way. David L. 164

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