12 Steps to Whole Foods

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12 Steps to Whole Foods Published by Robyn Openshaw/GreenSmoothieGirl.com Lindon, UT 5th Printing December 2011 Copyright © 2008-2011 Robyn Openshaw/GreenSmoothieGirl.com All Rights Reserved. No part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted in any form or by any means (electronic, mechanical, photocopying, recording, or otherwise) without the prior written permission of the copyright owner. ISBN 978-0-9831113-7-5 Printed in the United States of America. Credits Cover photography & design: Alana Mae Jenkins (southcoastdesigner@hotmail.com) Food staging & photography: Katie Dudley (katiedudley3@gmail.com) Editing & page design/formatting: Deb Tokarewich (dtokarewich@yahoo.com) Disclaimer Nothing in this book is intended to claim to diagnose, treat, cure, or prevent any disease. This book is not a substitute for primary medical care, but should be seen rather as an educational resource. Trademarks All trademarks mentioned are the property of their respective owners. ii
Table of Contents Table of Contents . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . i About the Author. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xi Reviews . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xii Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 What Is the Goal of This Program? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 How Do I Know What’s True and What’s Not in Nutrition? . . . . . . . . . . . . . . 10 How Do I Get My Kids to Eat Right? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 More Reading on Raising Kids and Nutrition. . . . . . . . . . . . . . . . . . . . . . . 18 Don’t I Need to Eat for My Blood/Metabolic Type? . . . . . . . . . . . . . . . . . . . . 19 What about Food Combining and Digestive Problems? . . . . . . . . . . . . . . . . . . 19 Will I Have to Use Lots of Tools and Ingredients I’m Not Familiar With? . . . 21 Why Should I Document My Health in 12 Steps Journal Entries? . . . . . . . . . . 22 Why Should I Make Changes with a Support System in Place? . . . . . . . . . . . . 23 How Will I Find the Time? The GreenSmoothieGirl Law of Physics . . . . . . . 26 CHAPTER 1 Bye-Bye, Stimulants — Hello, Green Smoothies . . . . . . . . . . . . . . . . 29 Why Soft Drinks Are Bad for You . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 What to Do about a Cleansing Reaction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 The Highest and Best Use of Your Kitchen Time: Green Smoothies . . . . . . . . 33 Benefits of Green Smoothies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Sugar Restrictions and Sweeteners for Smoothies . . . . . . . . . . . . . . . . . . . 39 Nutritional Facts of Various Greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Protein in Green Smoothies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Money-Saving Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Green Smoothie Questionnaire . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Green Smoothie Testimonials . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 © Copyright Robyn Openshaw 12 Steps to Whole Foods i
Page 1: 12 Steps to Whole Foods by Robyn Op
Page 5 and 6: Table of Contents Cabbage Salad Dre
Page 7 and 8: Table of Contents Kale Recipes . .
Page 9 and 10: Table of Contents Parmesan Flax Cra
Page 11 and 12: Table of Contents Nut Milk (3) . .
Page 13 and 14: About the Author Robyn Openshaw gre
Page 15 and 16: Now she has 12 Steps to Whole Foods
Page 17 and 18: The 12 Steps program is a well rese
Page 19 and 20: Over the years, I have learned a lo
Page 21 and 22: I knew a “whole-foods diet” was
Page 23 and 24: Foreword By family physician Denise
Page 25 and 26: Foreword GSG nutrition is compatibl
Page 27 and 28: Preface You’ve always wanted to e
Page 29 and 30: Preface If you struggle with your w
Page 31 and 32: Introduction What Is the Goal of Th
Page 33 and 34: Introduction Finally, have a basic
Page 35 and 36: Introduction Nutrition is no differ
Page 37 and 38: Introduction Keep your talk about n
Page 39 and 40: Introduction sugary foods for even
Page 41 and 42: Introduction Don’t I Need to Eat
Page 43 and 44: Introduction Fourth, I strongly rec
Page 45 and 46: Introduction Document any “cleans
Page 47 and 48: Introduction I’ve invited the att
Page 49 and 50: Introduction business, family—the
Page 51 and 52: CHAPTER 1 Bye-Bye, Stimulants — H
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Bye-Bye, Stimulants — Hello, Gree
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CHAPTER 2 Making Salad the Star You
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Making Salad the Star This month, u
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Making Salad the Star Why Maximize
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Making Salad the Star Money-Saving
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Making Salad the Star © Copyright
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Making Salad the Star Tomato-Onion-
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Making Salad the Star Christmasy Sa
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Making Salad the Star Waldorf Salad
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Making Salad the Star Southwest Sal
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Making Salad the Star © Copyright
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Making Salad the Star Beet-Pear-Fet
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CHAPTER 3 Dressing Up Your Salads Y
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Dressing Up Your Salads High-Nutrit
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Dressing Up Your Salads Your Journa
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Dressing Up Your Salads © Copyrigh
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Dressing Up Your Salads Strawberry-
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Dressing Up Your Salads Cabbage Sal
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Dressing Up Your Salads Maple Syrup
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Dressing Up Your Salads Ginger-Miso
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Dressing Up Your Salads Pesto Vinai
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Dressing Up Your Salads © Copyrigh
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CHAPTER 4 Avoiding Bad Fats, Enjoyi
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Avoiding Bad Fats, Enjoying Good Fa
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CHAPTER 5 Reaping a Gardener’s Re
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Reaping a Gardener’s Rewards chur
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Reaping a Gardener’s Rewards Wher
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Reaping a Gardener’s Rewards red,
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Reaping a Gardener’s Rewards Why
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Reaping a Gardener’s Rewards You
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Reaping a Gardener’s Rewards You
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Reaping a Gardener’s Rewards How
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Reaping a Gardener’s Rewards Our
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Reaping a Gardener’s Rewards © C
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Reaping a Gardener’s Rewards BELL
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Reaping a Gardener’s Rewards Carr
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Reaping a Gardener’s Rewards Char
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Reaping a Gardener’s Rewards KALE
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Reaping a Gardener’s Rewards SPIN
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Reaping a Gardener’s Rewards Zucc
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Reaping a Gardener’s Rewards Vani
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CHAPTER 6 Making Plant-Based Main D
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Making Plant-Based Main Dishes Amer
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Making Plant-Based Main Dishes What
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Making Plant-Based Main Dishes Mill
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Making Plant-Based Main Dishes 4. D
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Making Plant-Based Main Dishes © C
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Making Plant-Based Main Dishes Garl
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Making Plant-Based Main Dishes Bake
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Making Plant-Based Main Dishes Curr
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Making Plant-Based Main Dishes GRAI
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Making Plant-Based Main Dishes Pink
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Making Plant-Based Main Dishes Tabb
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Making Plant-Based Main Dishes * Ga
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Making Plant-Based Main Dishes * Pa
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Making Plant-Based Main Dishes * Gr
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Making Plant-Based Main Dishes * Ch
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Making Plant-Based Main Dishes * Wi
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Making Plant-Based Main Dishes Avoc
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Making Plant-Based Main Dishes * Po
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CHAPTER 7 Sprouting and Dehydrating
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Sprouting and Dehydrating Note the
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Sprouting and Dehydrating What Food
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Sprouting and Dehydrating The Virtu
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Sprouting and Dehydrating Your Jour
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Sprouting and Dehydrating © Copyri
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Sprouting and Dehydrating Cocoa Alm
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Sprouting and Dehydrating Green Pes
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Sprouting and Dehydrating © Copyri
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Sprouting and Dehydrating KALE CHIP
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Sprouting and Dehydrating OTHER REC
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Sprouting and Dehydrating Roasted E
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CHAPTER 8 Preserving Raw Foods with
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Preserving Raw Foods with Natural P
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CHAPTER 9 Replacing White Flour wit
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Replacing White Flour with Whole Gr
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CHAPTER 10 Starting Your Morning Of
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Starting Your Morning Off Right In
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Starting Your Morning Off Right Tho
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Starting Your Morning Off Right fer
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Starting Your Morning Off Right ©
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Starting Your Morning Off Right Hot
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Starting Your Morning Off Right Hig
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Starting Your Morning Off Right Spr
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Starting Your Morning Off Right Hig
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Starting Your Morning Off Right Thr
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Starting Your Morning Off Right ©
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Starting Your Morning Off Right Chi
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CHAPTER 11 Creating Delicious Whole
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Creating Delicious Whole-Food Treat
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CHAPTER 12 Achieving an Alkaline In
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Achieving an Alkaline Inner Terrain
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APPENDIX A Recipe Ingredients These
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Recipe Ingredients Coconut liquid.
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APPENDIX B GreenSmoothieGirl Resour
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GreenSmoothieGirl Resource Library
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APPENDIX C References Chapter 1 1.
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Index Symbols “Cheesy” Collard
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Index bay leaf Chipotle Black Bean-
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Index Whole-Grain Pasta with Thai C
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Index Coconut-Oat Cookies recipe 32
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Index green beans, why grow in 126
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Index leek Green Lentil Soup 187 Tu
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Index Buckwheat Asparagus Stir Fry
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Index purslane nutrition facts 40 R
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Index sprouting almond recipes 210
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Index whole-grain couscous, Whole-G
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