a green approach to nutrient-rich health and...

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A Green Approach to Nutrient-Rich Health and Vitality


Keys to Success• Eat real food! Amazingly, 60-70% of the calories consumed in America do not come from nature

– but from chemical factories… Literally…Gross.• Variety, variety, variety! It is more than the spice of life, it is the abundance of life.• Eat low on the food chain to reduce toxin exposure – it takes more than 2500 gallons of water to

produce 1 pound of beef!! The higher on the food chain, the more exposure to toxin.• Grow something at home – a single tomato plant in the window is a great start!• Limit animal proteins – eggs or white fish no more than once a week, avoid chicken, turkey, and

pork products most of all, as well as beef. • Avoid processed sugars – the liver does not recognize high fructose corn syrup as sugar, and has

to process it as inflammatory triglyceride (cholesterol), sugar without fiber is brutal on immune and vascular systems.

• Eat in coordination with the day night cycle – eat early in the morning, avoid late night eating. 7 am to 7 pm is your ideal window of food consumption.

• Grazing days

An Ideal Day at a Glance

VEGETABLES: 7 or MORE servings a day• COLLARDS, KALE, SPINACH, MUSTARD/TURNIP GREENS, BOK CHOY, SWISS CHARD, cucumber,

celery, broccoli, zucchini, sweet potatoes, eggplant, tomatoes, summer/winter squash, aspara-gus, garlic, beets, onions, bell peppers, green beans

NUTS/LEGUMES/SEED: 4 servings a day• BEANS (kidney, pinto, black, navy, lima, fava, adzuki), yellow peas, split peas, lentils, chickpeas

(HUMMUS), almonds, pumpkin and sunflower seeds, pecans, walnuts, tempeh, hemp and chia seeds

FRUITS: 2 or MORE servings a day• Berries, grapes, plums, pears, citrus fruits, melons, bananas, apples, peaches, cherries, mango,

pineapple (avoid fruit juices)

WHOLE GRAINS: 2-3 servings a day• Brown rice, quinoa, millet, b arley, buckwheat, bulgar, spelt, farro, organic corn, oats, oat bran

cereal, brown rice pasta, soba noodles, quinoa pasta, Ezekiel tortillas or brown rice wraps• Breads: pumpernickel, rye, Ezekiel, sprouted grain bread (Food for Life, Alvarado St. Bakery,

French Meadow, WF 365 Brand, Trader Joe’s Brand)


Healthy Protein Sources

Beans and Lentils Quinoa/Wild Rice Nuts and Seeds Mushroomsand Fermented Beans

Presoak dry beans for 12-24 hours in water and 1 TBL of lemon juice

Slow cook beans and lentils in crock pot or low heat for 4-8 hours to reduce bloating re-action etc.

Use as base for stews and soups, or add to:• pasta or casseroles• soups and salads• wraps• veggie burgers

Always thoroughly rinse quinoa and wild rice in a colander be-fore preparing, com-bine 1 cup quinoa to 2 cups liquid, bring to boil, then simmer 15minutes.

Try baking your rice! In a 13 x 9 glass baking dish combine each cup of rinsed rice with 1.5 cups – 2 cups of water, depending on your preference of tender-ness. Cover tightly with tin foil and bake in the oven at 450 degrees for 45 minutes or until water is absorbed. Add olive oil and Celtic sea salt to taste.

Alternative to water is use a homemade mushroom broth as the hydrating agent for the rice as a major immune booster

Raw not Roasted, Organic when possible

Macadamia Nuts!!

Pecans, walnuts,pumpkin seeds,almonds, sunflower seeds, hemp seeds

Try Sprouting!Broccoli seeds are super charged healthy

Mushrooms - Variety is always good!!

Some raw, some cooked

Shitake (Immune Sup-port)

Oyster

Lions Mane (brain sup-port)

Portobello

Miso Soups

Organic Tempeh is

ORGANIC ONLY


Dairy Replacements

• Milk: SoDelicious Coconut Milk, Hemp Milk, Almond Milk, Flaxseed Milk, Rice Milk, Coconut Al-mond Milk ***all unsweetened, check the ingredients to make sure no carrageenan (emulsifying agent)

• Butter: Coconut Oil, Coconut Butter, Earth Balance Spread, if dairy butter than European or or-ganic is important

• Eggs : (less than 2 eggs per week to avoid liver inflammation) 1 Tbsp. ground flax seed + 2 Tbsp. water= 1 egg in baking

• Yogurt: SoDelicious coconut yogurt and kefir, Amande Almond milk yogurt

Recommended Sweeteners: SugaVida (from the Palmyra Jaggery tree leaf) is the best! Organic Maple Syrup, Raw Honey, Stevia in the Raw (not Truvia or Nuvia extracts).

AVOID: High Fructose Corn Syrup Nutrasweet, Aspartame, Sucralose (diet drinks), corn syrup, partially hydrogenated oils, monosodium glutamate (MSG)

Everything You Need to Know About ProteinProtein is essential for growth and development and is the most important macronutrient in our diet. Protein provides the body with energy, and is needed for the manufacture of hormones, anti-bodies, enzymes, and tissues. It also helps maintain the proper acid -alkaline balance in the body.

When protein is consumed, the body breaks it down into amino acids, which are the building blocks of all proteins. Some of the amino acids are designated nonessential, meaning they do not need to come from our diet because the body can synthesize them from other amino acids. Other amino acids are considered essential, meaning that the body cannot synthesize the m, and therefore we must obtain them from the diet.

It is important to consume proteins that provide all of the necessary amino acids. Proteins that we eat, belong to one of two group depending on the amino acids they provide. Complete proteins, which constitute the first group, contain ample amounts of all of the essential amino acids. Plant based complete proteins in our current agricultural system are quinoa, hemp, spirulina and chlorella and soy. Incomplete proteins, which constitute the second group, contain only some of the essen-tial amino acids. These proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables.

Although it is important to consume the full range of amino acids, b , it is not necessary to get them from meat, fish, poultry, and other complete-protein foods. By eating a variety of different sources of incomplete proteins the body is able to make complementary proteins-proteins that supply ade-quate amounts of all the essential amino acids.


Recipes and Menu Ideas for Protein

Legumes and Grains - Black Beans and Rice with Red Peppers:Saute diced red peppers and onions in a non stick skillet. Add in drained and rinsed canned black beans and left over long grain rice. Add in a bit of cumin, black pepper and fresh chopped tomatoes and parsley. Cook until hot and serve.

Lentil Tacos: 4 servings3 cups water 1 cup lentils4 cloves garlic, minced1/2 cup chopped green onions1/2 cup chopped green pepper1 Tbsp. chili powder 3/8 tsp. ground cumin1 (8-oz.) can tomato sauce 1 Tbsp. apple cider vinegar 1 Tbsp molasses In a large saucepan, bring the water and lentils to a boil. Reduce heat to medium-low, cover pan, and simmer the lentils for 25-30 minutes or until tender but not mushy. While the lentils cook, heat l tbsp oil in a medium sized, preferably nonstick skillet. Add the garlic, green onions, green pepper, cumin and chili powder. Saute’ these for 2 minutes, stirring, until the vegetables are crisp-tender. Stir in the tomato sauce, vinegar, and molasses, and simmer the mixture for l minute. When the lentils are cooked, add the vegetable mixture to them, combine well, and heat this mixture through. Serve hot in corn tortillas, on top of corn tortilla chips, licorice. It’s also good over baked sweet potatoes. Add any favorite toppings: lettuce, tomatoes, salsa, etc.

References:“What Are Complementary Proteins, and How Do We Get Them?” Bastyr University . NPl May 2011. Web . 08 Aug. 2012.<http :/ /www .b astyr.edu/news/health-tips/20l l /09/what-are -complementary-proteins-and -how -do-we-g et-them>.


Meal Ideas for Optimal Health

Breakfast

Avacado ToastThis is an all time favorite –Sprouted grain toast with half an avoca-do chopped, drizzle of olive oil and sea salt to taste (cilantro optional)

Oatmeal with cin-namon, walnuts/almonds, fresh fruit or agave

Qulnoa cooked with 1 cup coconut milk and 1 cup water , mix in fresh berries

High protein smoothie1 cup almond milk1 scoop protein pwdr 1 cup frozen fruit1 tbsp nut butter

Waffles/PancakesMIX:1 cup almond milk 2 tsp vinegar o1 tbsp ground flax ADD:1 1 /2 cup flour3.5 tsp baking pwdr 1 teaspoon saltTHEN ADD:2 tbsp maple syrup 1/2 cup water3 tbsp canola oil1 /2 tsp pure vanillatop with berries

Breakfast BurritoMexican:saute chopped pep-pers, onions,and mushrooms with black beans, rice, and salsaIndian: sautespinach, mush-rooms, onions, tomatoes, pota-toes and garbanzo beans, and season with curry.

Put filling in a whole grain wrap-freezeextras for breakfaston the go !

Baked Oatmeal2 cups oats2 tbsp cinnamon 2 tbsp ground flax 1 cup blueberries½ cup walnuts1 mashed banana 1 ½ c . almond milk 1 tbsp vanillaMix all ingredients and pour into 8x8 pan bake @350 for 25 min.

Whole Grain ToastWith coconut oil, almond butter, sun-flower seed butter, or peanut butter- with fresh fruit on side

Morning Glory MuffinsMIX:1 1 /2 c. spelt flour1/2 cupground flax 1 /2 cup maple syrup 1 tbsp cinnamon2 tsp baking powder1 /2 tsp baking soda1 /2 tsp saltADD:2 cups grated carrot 1 apple grated1 /2 cup raisins1/2 cup coconut THEN ADD:2 flax eggs1 tbsp vanilla1/2 cup apple sauce1/4 coconut oilBake @ 350 for 20 minutes


Snack Options:

Crackers or veggies with hummus Larabars or KIND barsCelery sticks with peanut butter and raisinsTrail mix- dried fruit and nuts/seeds coconut yogurt with granola Homemade muffinsAlmond butter and banana sandwich Graham crackers with peanut butter Kale chips Sweet potato oven fries Guacamole with bell peppers or chips Cinnamon Raisin Almond Balls In food processor combine:1cup almonds1cup raisins and 1tbsp cinnamonThen form balls

Green Monster SmoothieIn blender, combine:1 cup almond milk1 frozen banana1 to 2 cups raw spinach1 tbsp nut butter and 5 or 7 ice cubes Banana “Soft Serve”in food processor blend two frozen bananas for3-5 minutes or until smooth place in bowl and top with nut butter or cocoa powder-just like ice cream !


Lunch

Veggie Wrap with hummus, spin-ach, sprouts,avocado, shredded carrots, tomato, cucumber wrapped in sp rou ted wheat tortilla or whole wheat pita

Superfood Salad spinach, kidney beans, tomato, su n flower seeds,cucumber, beets, almonds, carrots, dried cranberries, lentils, olive oil and vinegar dressin g

Hummus recipe:4 garlic cloves2 cups chickpeas1 1 /2 tsp salt1 /3 cup tahini6 tbsp lemon juice 1 tbsp olive oil1 tbsp water

TLT SandwichBake marinated tempeh @400 for 10 minutesTempeh, arugula, vegenaise, mustard, tomato, sprouts on Ezekial bread

Hearty Bean Balls Sautee l cup chopped onion, 4 cloves minced garlic, 1 cup mushrooms, 1 cup spinach

In food processor mix l /2 cup sunflow-er seeds, l /2 cup black beans and combine with sauteed veggies. Th e n add another 1 /2 cup beans and 1 cup cooked rice and bake @ 350 for 30 min

Serve on a salad or with whole grain pasta or in a whole grain wrap!

Greek SaladRomaine, spinach, tomato, olives, cucumbers, chick-peas, bell peppers, olive oil and balsa mic dressing serve wi th pita bread and hummusPersonal Pita Pizza Whole grain flatbread or Ezekiel wrap topped with favorite veggies, marinara or pesto and nutritional yeast and/or olives.Cherry Tomato and Brown Rice Salad Brown rice, artichoke hearts, white beans, scallions, cherry tomatoes, basil, olive oil, lemon juice, garlic, salt, pepperFiesta Taco Bowllentil taco filling or black beans with guacamole, let-tuce, peppers, tomatoes, and salsa over brown rice

Energizing Green Bowls1 cup cooked quinoa1/2 cup beans or tempeh 1/2 sauteed squash1 bunch sauteed kale Lemon tahini dressing: 3 tbsp lemon juice2 tbsp water2 tbsp tahini1 clove garlic, minced 1/2 tsp salt1/8 tsp cayenne

Mediterranean Veggie Wrap Whole gra in wrap or rye bread, roasted red peppers, kale or spinach, tomatoes, artichoke hearts, cucumbers, olives andbalsamic vinaigrette

Adzuki Bean SaladCombine quinoa, adzuki beans and / or edamame, corn, and snap peas with dressing of Bragg’s liquid aminos and sesa-me oil in a 1:1 ratio.

Veggie Pasta SaladWhole grain pasta with mixed vegetables, garlic, onion, Italian tomatoes, olive oil and lemon juice or balsamic vinegar

Spicy Crunchy Asian Slaw1 small head napa cab-bage 2 large carrots shredded1 bel l pepper thinly sliced 2 tbsp dry roasted pea-nuts dressing:1 tbsp sesame oil 1 tbsp rice vinegar2 tsp Braggs or tamari 1 lime, juicedl /2 tsp sugarl / 4 tsp red pepper flakes

“Chicken” Salad Sand-wich Mash to gether chickpeas with salt, pepper, curry, celery, carrot, vegenaise and Dijon mustard. Serve on rye crackers, in ro-maine lettuce leaves or sprouted grain bread


Dinner

Veggie Burgerswith choice of toppings (avocado, lettuce, to-mato, hummus, mush-room) on whole grain rolls, baked sweetpotato fries and side salad or corn on the cob

Lentils and Wild Rice Lentils, sauteed onion, garlic, cumin, chopped greens-chard, kale etc. fresh parsley or cilan-tro, cayenne pepper and lemon juice, salt, pepper with streamed veggies or a side salad

Pesto PastaWhole grain pasta withany veggiesPesto: in food proces-sor add 1 cup basil, 1 clove garlic, 2 cups rinsed white beans, 2 tbsp nutritional yeast, 3 tbsp lemon juice, 1 tbsp water and sea salt.Blend until smooth

White Bean and Sweet Potato StewSaute in 1 tbsp oil: 1 cup diced onion4 cloves garlic, 4 cups sweet potato cubed and 2 car-rots chopped until soft. add 1 box veg-gie broth, 4 cups chopped kale, l can tomatoes, cook for 5 minthen add 1 can white beans and sim-mer for 20 minVeggie Asian Stir Fry In 1 tbsp coconut oil saute chopped car-rot, bell pepper, bok choy, broccoli and snap peas until al dente.Then add in 1 can garbanzo beans. Then add in sauce made of 1 /3 cup almond or peanut butter, ¼ cup water, 2 tbsp maple syrup, 2 tbsp Bragg’s ortamari, and 1 tbsp rice vinegar. Serve over brown rice or quinoa

Sloppy JanesSautee onions, peppers, mushrooms, then add cooked lentils or crum-bled veggie burgermix with: 1 tbsp ketchup, 1 tbsp bbq sauce, and 1/2 tbsp honey mustard served on whole grain buns with sweet potato fries or coleslaw

Veggie Lasagna Whole grain lasagna noo-dles layered with sauteed spinach, mushroom, zucchini, and onion and cashew ricotta:Soak 1½ cups cashewsovernight. Then blend with ½ cup water, 3 tbsp lemon juice, 2 tbsp nutritional yeast, Italian seasoning, oregano, salt, pepper

Tempeh Tamale PieFilling:1 cup onion8 oz. crumbled tempeh 2 tsp minced garlic1tsp chili powder 1 /2 tsp salt2 tsp vinegar1 tsp maple syrup14 oz can tomatoes 15 oz can pinto beans Crust:2/3 cup cornmeal 1/3 cup flour2 tsp baking powder 1/4 tsp salt1 /2 c non-dairy milk 1 tbsp maple syrup 2 tbsp applesauce1 cup corn

Saute onion and garlic in coconut oil until soft. Add in tempeh and spices, cook for 2 min. Add in maple syrup, vinegar, tomatoes and beans and cook 2 min.

Pour in greased casserole dish, top with crust and bake @350 for 45 minutes.

Loaded Sweet PotatoesBake sweet potatoes and top with black beans, sauteed carrots, peppers, and onion and top with salsa and avocado

Ultimate Veggie BurgerIn food processor grind:1 /2 cup dry rolled oats1 /2 cup pumpkin seeds 2 carrots gratedthen add:2 1 /2 cups black beans 1 tbsp coconut oil1 /2 tsp each cinammon, cumin, coriander, chili powder, onion powder1 /2 tsp cayenne pepper1 tsp salt1 / 4 tsp black pepperthen mix in l cup more beansBake at 300 for 40 min-utes turning once in the middle


Recommended ReadingDr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Re-versing Diabetes Without Drugs, by Neal D. Barnard, MD (with menus/recipes by Bryanna Clark Grogan)Until Dr. Barnard’s scientific breakthrough, most health professionals believed that once you devel-oped diabetes, you were stuck with it-and could anticipate one complication after another, from worsening eyesight and nerve symptoms to heart and kidney problems. But as this groundbreaking work reveals, this simply is not true. In a series of studies-the most recent funded by the National Institutes of Health-Dr. Barnard has shown that it is possible to repair insulin function and reverse type 2 diabetes. By following his scientifically proven, life-changing program, diabetics can control blood sugar three times more effectively than with the standard diet; and cut back on and eliminate medications while reducing the risk of diabetes complications.

Fat Free, Flavor Full: Dr. Gabe Mirkin’s Guide to Losing Weight and Living Longer, by Gabe Mir-kin, MD and Diana RichNo fat with a tasty new twist! Nearly 300 deliciously simple, meatless meals, plus a medically tested health-and-fitness plan make this bestselling book a must for anyone who wants to lose weight and feel better. Illustrations & chart - taken from Amazon.com

The Food Revolution: How Your Diet Can Help Save Your Life and Our World, by John RobbinsRobbins, author of the classic Diet for a New America, believes that plant-based nutrition and par-ticularly vegan diets (free of meat, milk, and eggs) lead to long life and good health. Citing statistics, research studies, and selected quotes that extol the benefits of such diets, he also argues that animal products are responsible for such diseases as obesity, heart disease, high blood pressure, and cancer. Robbins deplores the inadequate sanitation and inspection in meat processing plants and argues that many of the illnesses and stomach ailments that people complain about result from animal agriculture and the pathogens it introduces into our bodies. He also raises concerns about the dangers of fad diets that advocate high carbohydrates, high protein, or high fat. - excerpt from Library Journal (on Amazon.com)

The Biology of Belief: Unleashing the Power of Consciousness, Matter & Miracles, by Bruce H. Lipton, PhDWith more than l 00,000 copies sold of his self-published book, The Biology of Belie f , Bruce Lipton teams up with Hay House to bring his message to an even wider audience. This book is a ground-breaking work in the field of new biology, and it will forever change how you think about thinking. Through the research of Dr. Lipton and other leading-edge scientists, stunning new discoveries have been made about the interaction between your mind and body and the processes by which cells receive information. It shows that genes and DNA do not control our biology, that instead DNA is controlled by signals from outside the cell, including the energetic messages emanating from our thoughts. Using simple language, illustrations, humor, and everyday examples, he demonstrates how the new science of Epigenetics is revolutionizing our understanding of the link between mind and matter and the profound effects it has on our personal lives and the collective life of our spe-cies.


The China Study, by Collin Campbell and Thomas CampbellReferred to as the “Grand Prix of epidemiology” by The New York Times, this study examines more than 350 variables of health and nutrition with surveys from 6,500 adults in more than 2,500 coun-ties across China and Taiwan, and conclusively demonstrates the link between nutrition and heart disease, diabetes, and cancer. While revealing that proper nutrition can have a dramatic effect on reducing and reversing these ailments as well as curbing obesity, this text calls into question the practices of many of the current dietary programs, such as the Atkins diet, that are widely popular in the West. The politics of nutrition and the impact of special interest groups in the creation and dissemination of public information are also discussed.

Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life, by Brendan BrazierThrive is a long-term eating plan to help all people develop a lean body, sharp mind, and everlast-ing energy. Brazier clearly describes the benefits of nutrient-rich foods in their natural state versus processed foods, and how to choose nutritionally efficient, stress-busting whole foods for maximum energy and hea lth. Featuring a 12 -w e e k meal plan, over 100 allergen-free recipes with raw food options--incl uding recipes for energy gels, sport drinks, and recovery foods--and a complementary exercise plan.The Thrive Diet is “an authoritative guide to outstanding performance” (Neal D. Bar-nard, M.D., Physician’s Committee for Responsible Medicine).

Thrive Foods, by Brendan BrazierBuilding upon the stress-reducing, health-boosting nutritional philosophy introduced in his ac-claimed vegan nutrition guide Thrive, professional lronman triathlete Brendan Brazier now turns his attention to your dinner plate (breakfast bowl and lunch tray too ). Where does your food come from, and is it healthy? How can you be sure that you are receiving the nutrients you need? In Thrive Foods, Brazier cl ear ly explains how nutrient -den se, plant-based foods are the best form of proactive health insurance and environmental sustainability rolled into one. And that’s not all.Thrive Foods also features 200 nutritionally complete, easy-to-make recipes that utilize the power of super- foods such as maca, chia, hemp, and chlorella, and that avoid common allergens, such as wheat, yeast, gluten, soy, dairy, and corn.

The Vegan Table : 200 Unforgettable Recipes for Entertaining Every Guest at Every Occasion, by Colleen Patrick-GoudreauThe Vegan Table is your one-stop source for creating the perfect meal for your friends and fami-ly. Whether you’re hosting an intimate gathering of friends or a large party with an open guest list, author Colleen Patrick- Goudreau, crowned the “Vegan Martha Stewart” by VegNews magazine, will answer your every entertaining need. Inside you’ll be treated to practically limitless recipe and menu ideas, making it easy to satisfy any and all palates and preferences. From romantic meals for two to formal dinners, casual gatherings, children’s parties, and holiday feasts, you can keep the party going through every occasion and sea son . Celebrate the joy of plant-based cuisine with The Vegan Table, your ultimate at-home dining and entertaining guide-from www.amazon.c om

Becoming Vegan, by Brenda DavisAs registered dietitians, Davis and Melina are well-qualified to provide the latest information on: how


a vegan diet can protect against cancer, heart disease, and other chronic illnesses getting all the protein you need without meat meeting your needs for calcium without dairy products what vegans need to know about B12 why good fats are vital to healthy and how to get them balanced diets for infants, children, and seniors pregnancy and breast-feeding tips for vegan momsconsiderations for overweight, underweight, and eating disorders achieving peak performance as a vegan athlete how to deal gracefully with a non-vegan world.

Color Me Vegan: Maximize Your Nutrient Intake and Optimize Your Health by Eating Antioxi-dant-Rich, Fiber-Packed, Color-Intense Meals That Taste Great, by Colleen Patrick-GoudreauIn Color Me Vegan, author and vegan extraordinaire Colleen Patrick-Goudreau brings an edible rain-bow of plant-based cuisine to your kitchen table with 150 flavorful recipes designed to boost your health and perk up your palate. With color as the guiding principle behind each sect ion , Colleen shows vegetarians, vegans, and everyone in between exactly how phytonutrients-the most power-ful, pigmented antioxidants on earth, found in everything from select fruits and vegetables, to grains, legumes, nuts, and seeds-can be expertly incorporated into your meals for the greatest nutritional punch. From sensational starters and salads, to filling mains and sides, to c rave -wor th ydesse rts-i n every co/or-each recipe is not just a feast for your stomach, but a feast for your eyes as well!

Veganomicon, by Isa Chandra Moskowitz and Terry Hope RomeroOver 250 of our favoritest vegan recipes with absolutely no “soy cheese” this or “store bought veggie burgers” that. Many of the recipes were written for every day meals, in hopes that you won’t even need to look at the recipe after making it a few times. The kind of chow you can whip up any night of the week with your pantry staples and some seasonal produce. But you can also trust it when you’re looking for an extravagant spread to impress, say, your inlaws, or the mayor of your town when she stops by.

Online ResourcesOh She Glows Recipe Blog www.ohsheglows.comTons of recipes and How -to ‘ s this blog is my favorite online resource for recipes and idea from eating vegan while traveling to packing a lunch to making over traditional recipes to questions about kitchen gadgets. Most recipes are soy and gluten free too!

The Kitchn Daily Web Magazine www.thekitchn.com20 short articles are published daily that inform and inspire every aspect of home cooking, from reci-pes to cooking lessons to product reviews to kitchen design and renovation advice.Post Punk Kitchen Recipe Blog www.ppk.comLots of easy vegan recipes that you can whip up on a weeknight or entertain guests with!

The Veg Kitchen www.vegkitchen.comAn on-line cookbook, featuring dozens of easy low-fat recipes, kitchen wisdom, and tips for new and aspiring vegetarians and vegans. There are tons of great nutrition articles!


DocumentariesFood IncHungry For Change Food MattersForks Over KnivesFat, Sick, and Nearly Dead Escape FireVegucatedGMOs Revealed (Downloadable 10 part series on nutritional methods to reverse disease)Diet Against Disease (Downloadable 9 part series on nutritional methods to reverse disease)

Check Netflix or Hulu or you can pick most of them up at a local Redbox.The latter two you can find on their respective websites.

Restaurant Guide

Authentic Thai Restaurant in your area!Ordering tip: “jay” means “vegetable.” Our favorites: Red & Green Curry Jay; Pad Kapao or Pad Krapao Jay; Pad Thai Jay; Mixed Vegetables Jay.

Indian FoodSo many great vegetarian options!! Some of our favorites – Dal Mahkni, Saag, Vegetable Tika Masa-la, The okra dishes are often amazing as well! The spice combinations in Indian food are among the most ancient!

Chipotle Mexican Grill (Nationwide)Gourmet burritos, burrito bowls, tacos, and salads; choose the “vegetarian” option, which includes signature freshly made guacamole, your choice of zesty salsa, yummy veggies and vegetarian black beans. Avoid the sour cream & cheese.

Panera Bread (Nationwide)Healthy menu options in the form of soups, salads, and sandwiches. Try: Mediterranean Veggie sandwich but request no feta cheese; Classic or Greek salad (avoid cheese & choose a low-fat dress-ing, such as reduced-fat balsamic vinaigrette) ; seasonal fruit cup; low-fat vegetarian black bean soup; garden vegetable soup with pesto.

Eat to Live! Food should be more sensuous and flavorful than ever before -Get beyond the fat /salt /sugar combinations of the American food scene and experience complex

flavors - it will light up the brain!


Healthy Cooking & BakingRecommended OILS for cooking & baking:

A general rule of thumb for an alkaline diet - less is more when it comes to using oil/butter/butter substitutes e tc . That said, healthier choices certainly exist.

ALWAYS LOOK FOR COLD-PRESSED OILS

OLIVE OIL - A monounsaturated oil, extra virgin olive oil is full of anti-inflammatory healthy fatt acids. The oil is rich and flavorful. As an unrefined oil, extra virgin olive oil should not be exposed to heat higher than 325°F as this will create a very inflammatory oil for your b ody. In addition, most of its characteristic flavor dissipates under sustained heat, so extra virgin olive oil is more suitable for use as a condiment than in most cooking applications. Think pesto, salad dressing, hummus, tomato/ba-sil toppings, bread dipping oil, etc.

COCONUT OIL - For baking breads, cookies, etc. or for any sautéing or roasting. Coconut oil is full of medium chain triglycerides which are used as an immediate source of fuel similar to how carbohy-drates are used. It is a good higher temperature oil. Coconut oil’s fatty acid profile consists of about 92% saturated fa t, making it very stable and safe to store at room temperature. Unlike saturated fat from meat/dairy sources this is a medium chain fatty acid that is handled differently at the liver and blood vessel. Because of its natural stability, coconut oil is a good alternative to butter and short-ening for medium heat baking andsautéing. Coconut oil is not suitable for deep frying. In addition to its long and successful history as a tropical culinary oil, coconut oil has been used for centuries as a body care product that nourish-es, moisturizes and protects skin and hair.

GRAPESEED OIL - Grapeseed oil has a reputation as the ‘chefs’ choice’ because of its light, clean fla-vor profile. It cooks foods without making them seem greasy, and its neutral flavor allows the taste of other ingredients to come throug h. Grapeseed oil should be used sparingly for medium/high heat sauteing. Safflower oil is a lower cost alternative.

HEMP, FLAX & PUMPKIN SEED OILS are all very alkalizing and contain essential fatty acids. You should never heat these oils but instead use them to make salad dressings, put into smoothie, or drizzle over dishes right before serving. Hemp and flax oil in particular are full of anti-inflammatory omega 3 fatty acids.

GET RID OF CONOLA OIL


Alkaline Body BalancepH Testing

• Try to test either l hour before or 2 hours after eating. If testing your saliva, try to fill your mouth with saliva and then swallow just before testing which helps remove any acidic bacteria that might be lurking. Do not wash your mouth out with anything else as this will simply record the alkalinity of the water or liquid you have just used.

• For testing urine, let a bit of urine flow before testing as this will give more of an average reading. Also, it is a good idea to test 2-3 times a day in order to get an average.

• A reading of anywhere between 6.75-7.0+ is excellent for saliva because the saliva tends to be slightly more acidic. For the urine , aim for a slightly higher pH level of 7.5 or greater.

Most Alkaline Most Acidic

barley wheatgrass jicama kale cucumber dandelion soy nuts sprouted seedsblack radish

avocado lima beans edamame white beans red beets red radish spinach cayenne celeryendive green beans garlicginger oregano

ryewhole grain and sprouted bread corn/sunflower oil applesapricot black and blue-berries canta-loupe clementines cran-berries dates grapefruit oranges, peachespapaya,pears strawberries bulgar couscous oats hummuspopcorn rice milkcashews walnuts hazelnuts, pepi-tas sweet potato flaxseedbarley sunflower seeds agavehoneymaple svrup

corn tortillas ketchup, mayo mustardsoy sauce cheese eggs yogurt cow’s milksparkling water sodamandarin orange pineapple pomegranate raspberrybrown rice wheat peanuts pistachios chocolate molasses sugarcane mushrooms sauerkrautcanned and frozen vegetables

pickled vegetables artificial sweeten-ers canned tuna, salmon, and sar-dinesliquorbeer coffee fruit juice wine


What You Need to Know About Getting Enough SLEEPSleep is an incredibly important component of initiating and maintaining a healthy lifestyle. New studies have established a clear parallel between getting consistently adequate, nightly sleep and achieving weight loss goals, improving muscle health, and decreasing stress hormone levels.

It is not surprising that we feel tired when we don ‘ t get good sleep. This sleep - deprived state leads to decreased activity, which leads to an overall decrease in the calories that we burn, resulting in a slow metabolism. Lack of sleep increases the stress hormones that cause insulin resistance to oc-cur; this then results in fat storage, higher blood sugars, and weight gain. Additionally, new studies show that only two weeks of sleep deprivation leads to changes in two of the most fundamental hormones regulating appetite: ghrelin and leptin.

Ghrelin is a hormone that is secreted in the stomach; it increases appetite. Leptin, on the other hand, is made by fat cells and creates a feeling of fullness and, therefore, satiates hunger and appe-tite. Sleep deprivation causes ghrelin levels to increase - which results in increased feelings of hun-ger-while leptin levels decrease, leading to a lack of appetite satiation. As a result, sleep deprivation makes us hungrier with appetites that are increasingly difficult to satisfy!

Also, there is a direct link between sleep deprivation and the amount of weight that we lose from muscle versus fat. A recent study found that patients who are sleep deprived (5 hrs/night) lose comparable amounts of weight as their counterparts who are well-rested (8 hrs/night) but that this weight loss comes from muscle instead of fat. So, sleep deprivation leads to muscle loss instead of fat loss. Even if you are eating very well, this makes it difficult for you to maximize your metabolism, lose weight, and feel healthier and stronger each day.

Clearly, sleep is very important-not just for increasing energy levels-but also for achieving weight loss goals and maintaining healthy hormonal balances within our bodies. So, how can you make sure that you are getting enough sleep? Here are some suggestions.

• Make sure you are getting enough sleep for you. Most adults need 7-8 hours of sleep nightly in order to feel well-rested and to keep their appetite and satiation regulating hormones within healthy limits. Some people need more than 7-8 hours of sleep in order to achieve maximum health benefits, so this is just a general guideline.

• Establish healthy “sleep hygiene” practices...drink a cup of soothing, non-caffeinated tea before bedtime; make sure your sleep environment is conducive for sleeping (low light, low noise; make sure your mattress and pillows are comfortable); avoid caffeine and heavy meals close to bed-time; keep your sleep environment free from distractions, such as TV.

• If you feel that you are logging adequate hours of sleep nightly but you still feel tired and in-creasingly hungry as a result, seek further medical evaluation. You may be among the 20% of Americans with undiagnosed sleep apnea


The Snack Pack Solution – Your Daily Snacking Protocol


The Snack Pack Solution – Your Daily Snacking Protocol

Taking the time to put together three ½ quart Snack Pack containers each night is a quickand easy way of preparing snacks for the day ahead. It is essential to eat every 2-3 hours tokeep blood sugar levels balanced and hormones at bay in order to avoid inflammation andunnecessary fat storage. The foods suggested for your Snack Packs are plant-based, livercleansing, and rich in alkalinity (ability to absorb acid) for the liver and immune system.

Snack Pack #1Alkalinizing Liver cleanser/stimulate digestive enzymesSlice a whole cucumber, cover with cold water, and add 2-3 tbs of apple cider vinegar(preferably raw- a good brand is Bragg’s). Leave in the fridge overnight for a pickling effect.

Snack Pack #2Micronutrient/fiber sources – change this one up day to day – week to week – season to seasonDice up mixed vegetables- suggestions: kolrabi, daikon, red and black radishes, jicama, carrots,celery, red/orange/yellow bell peppers, steamed turnips or beets, sugar snaps, snow peas, andgreen peas.

Snack Pack #3Micronutrients, fiber etc.Two servings of fruit/dayMixed fruit, chopped- go with what’s in season- local and pesticide-free or organic berries, ½ grape-fruit, apples, plums, cherries, plums, mangoes, pineapple, banana, cantaloupe, variety of melons, kiwi, star fruit, etc. Avoid grapes and watermelon in the day to day as these are very high in simple sugars.

Visit the Environmental Working Group’s website to stay up to date with the produce that has the highest pesticide residues- http://www.ewg.org/foodnews/list.php

The Dirty Dozen- definitely purchase these organic ApplesStrawberriesGrapes (avoid these in general) CeleryPeachesSpinachSweet Bell PeppersNectarines- ImportedCucumbersCherry TomatoesSnap Peas- ImportedPotatoesHot PeppersKale & Collard Greens


Juice Recipe Book


Pear Ginger Juice1 cucumber2 celery stalks1 pear1/3 cantaloupe 6-8 kale leaves 1/2 lemon1 inch of ginger

Spinach Carrot Juice4 carrots1 cucumber2 cups of spinach 1 lemon1 green apple

Green Lemonade 3 cups of spinach 1 lemon1 cucumber1 gala apple

Cucumber Basil Lime Juice1 handful of basil leaves 1 cucumber½ lime, zest and pith removed 1 apple, cut into wedge

Spring Green Juice3 large pieces of kale3 large handfuls of spinach 1 cucumber1 green apple½ lemon peeled½ lime peeled½” piece of ginger

Mexican Style Juice2 large cucumbers4 cups packed cilantro 1 lime1 poblano pepper1 golden delicious apple

Juice RecipesGazpacho Juice4 plum tomatoes1 large cucumber2 celery stalks1 red bell pepper 1/4 small red onion2 cups packed parsley 1 lime

V8 Juice3 red beets2 carrots2 celery stalks4 plum tomatoes4 cups packed parsley 1 jalapeno12 red radishes

Apple-Carrot-Cabbage1 apple1 wedge red cabbage 1” piece of ginger6 Swiss chard leaves juice of 1/4 lemon

Pineapple Green Juice1/4 large pineapple 6 kale leaves2 cups spinach 1/2 cucumber 4 celery stalks1” knob of ginger

Lemon Lime Juice1 lemon1 lime1/2 asian pear 1/2 green apple 1” piece ginger2 cups purple cabbage

Kale and Carrot Juice1/2 green apple3 handfuls spinach6 to 8 kale leaves4 large carrots1” piece of ginger


Romaine Apple Juice 2 cups romaine hearts 2 green apples1 orange2 celery stalks 1/2 cucumber

Sunset Blend Juice1 large sweet potato 1 carrot1 red bell pepper 2 red beets1 golden delicious apple

Great Green Fruity Juice2 cups packed greens1/2 golden delicious apple 10 strawberries1 cup coconut water

Apple-Beet-Carrot Juice1/2 green apple 2 beets3 large garrots1” knob of ginger kale or spinach

ABC Juice1/2 asian pear 1/2 green apple 1 beet1 carrot1/2 cup cabbage

Neon Beet Smoothie Juice½ English cucumber, peeled½ small raw beet, peeled 1 apple, cored6 T fresh grapefruit juice 3-5 ice cubes

Thai Green Smoothie1/2 cup canned light coconut milk 1/2 cup water1 cup frozen mango3 cup raw baby spinach 1 tsp fresh grated ginger 1 tbsp fresh mint

Red Smoothie1 generous tbsp goji berries½ cup fresh raspberries 3 large strawberries1 cup almond milk3 cups raw baby spinach 1 tbsp coconut oil3 handfulls Swiss chard

Chocolate Goddess Smoothie1/2 banana1/2 cup frozen blueberries 3 cups raw baby spinach1 cup unsweet almond milk1 scoop VegaOne Chocolate 2 tbsp raw cocoa powder1 cup water handful of ice

Tropical Pineapple Papaya Smoothie1/2 banana1 cup unsweet almond milk 1/2 cup papaya1/4 cup pineapple1 tbsp ground flaxseed3 cups raw baby spinach 1 tbsp coconut oil1 tbsp hemp seeds

Almond and Kale Smoothie2 cups chopped kale1 cup unsweetened almond milk 1 tbsp soaked raw almonds1 date, pitted1 tbsp coconut oil

Green Smoothie1 ½ cups of filtered water 1 cup raw spinach½ cucumber 2 celery stalks1 small bunch of parsley [optional] 2 green apples cored½ inch ginger juice of 1 lime 1 ½ cups of ice


Benefits of Juicing and/or Smoothies

• Vegetable and fruits supply the body with a wealth of vitamins and minerals that help boost im-munity and fight oxidative stress on the body

• Nutrients are more quickly absorbed because the body doesn’t have to break down the food before absorbing the nutrients

• Increase intake of fruits and vegetables—you use a lot of produce for a small amount of juice very healing and detoxifying for the liver

• Cleansing—because the body will not be putting any effort towards digestion, all that energy can be directed to ridding the body of built up waste and toxins

• Supports healing of damaged gut and begins to restore micoflora

Juicing and Smoothie Resoruces

• The Juicing Bible• The Big Book of Juices• greensmoothiegirl.com

a green approach to nutrient-rich health and...

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