12 Steps to Whole Foods

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Foreword The title of the course grabbed my attention. I initially assumed that “12 Steps” was a spin-off of anonymous recovery type programs. That spoke to me, because I was and am a food addict. Really, “12 Steps” refers to making small nutritional changes through the year, introducing a new idea each month. Green smoothies were just the beginning. I was totally mesmerized as I read through this guide. It was like having Robyn in the kitchen guiding me, step by step. Remember, I’d never spent time in the kitchen! The mystery of making tasty, healthy meals out of whole foods was unraveled. I needed all the information she posts on the Web, but the organized, sequential course was essential. I wish I had it when I first found out I was food sensitive. In fact, I wish I had this information before I began dealing with my sensitivities. Now, I grow my own herbs and sprouts. I use my dehydrator. I even make fermented vegetables. And it’s easy! I finally lost weight without deprivation or hunger (and so did my two pre-teens!). In fact, I rarely feel hungry eating whole foods now when starting my day with a green smoothie. My skin is clear. Ankle swelling, which I tolerated because I attributed it to aging (had no idea was food related), has disappeared. Headaches, which I thought were stress related, are rare. I focus on whole, plant-based foods as the 12 Steps course teaches, and that naturally pushes the refined sugars and flours and preservatives and chemicals out of my diet. I am not a slave to my food intolerances. I have made virtually all the recipes from the videos. I use my Blendtec Total Blender several times a day for smoothies, puddings, sauces and dressings, and desserts. I can’t imagine being without it, as Robyn predicted would be the case. In a broader sense, after years of medical school where nutrition is barely addressed, nutrition finally made sense to me! I don’t depend on food labels anymore. In fact, packaged foods are a minimal part of my diet now, and I feel better than ever. I am excited about Robyn expanding the original 12 Steps course to include a journal, audio support, video demos, and printed steps and recipes, because this will help me help my patients. I already refer my patients to GreenSmoothieGirl.com via my blog and handouts I give in my office, but now I can recommend a comprehensive and practical tool to all my patients. GreenSmoothieGirl is also the nutrition plan I now suggest to my pregnant and breastfeeding mothers. The program incorporates or supersedes any other previous nutrition recommendations I was making. I find myself recommending green smoothies to many of my other patients to help control glucose and cholesterol levels and to improve antioxidant levels, which decreases risk of cardiovascular disease and cancers. And I immediately teach anyone with digestive problems about nutrition so they see the relationship between what goes in their mouth and their symptoms of ill health. Since many of my patients are facing surgery and other procedures, incorporating green smoothies and whole foods into the pre-op plans optimizes nutrition to give them the highest probability of a smooth and easy procedure. I am recommending green smoothie plan to most anyone who is motivated and self responsible. My patients appreciate my offering a nutritional approach first, before considering drugs or surgeries. Many of my patients have started on the first step, which is to incorporate green smoothies into their diets. I am impressed by how the GSG nutrition program has influenced my practice. Many times my patients’ office visits focus on staying well rather than searching for disease. Through nutrition, I can help prevent illness and often alleviate symptoms. 2 12 Steps to Whole Foods © Copyright Robyn Openshaw
Foreword GSG nutrition is compatible with both staying well and preventing disease. My young moms love green smoothies and whole foods through their pregnancies and breastfeeding years. And my own family has been tremendously blessed by my newfound education in nutrition. We are all enjoying the benefits of a much healthier diet! — Denise Punger, MD FAAFP IBCLC About Dr. Punger Dr. Punger is a family physician and International Board Certified Lactation Consultant. In private practice with her husband, John Coquelet, in South Florida, she emphasizes prevention and wellness through breastfeeding and nutrition. She strives to set an example for her patients by following a high-raw, plant-based GreenSmoothieGirl diet. She is the author of Permission to Mother: Going Beyond the Standard of Care to Nurture Our Children, inspired by her three sons and extraordinary patients, to show all mothers that they have choices when it comes to their young children. She offers her blog as an extension of her services to further communicate with patients and readers nationwide: www.permissiontomother.com. © Copyright Robyn Openshaw 12 Steps to Whole Foods 3
Page 1 and 2: 12 Steps to Whole Foods by Robyn Op
Page 3 and 4: Table of Contents Table of Contents
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: Foreword By family physician Denise
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
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Page 39 and 40: Introduction sugary foods for even
Page 41 and 42: Introduction Don’t I Need to Eat
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Page 45 and 46: Introduction Document any “cleans
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Page 51 and 52: CHAPTER 1 Bye-Bye, Stimulants — H
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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 Tomato-Onion-
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Making Salad the Star Waldorf Salad
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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 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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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 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 How
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Reaping a Gardener’s Rewards KALE
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CHAPTER 6 Making Plant-Based Main D
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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 Cocoa Alm
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Sprouting and Dehydrating Green Pes
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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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CHAPTER 9 Replacing White Flour wit
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CHAPTER 10 Starting Your Morning Of
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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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12 Steps to Whole Foods

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