12 Steps to Whole Foods
Preface 8 12 Steps to Whole Foods © Copyright Robyn Openshaw
Introduction What Is the Goal of This Program? Although the virtues of a plant-based diet are not discussed in detail in this introduction, we will do so in greater detail in various chapters. Suffice it to say that science points clearly, in hundreds of studies, to evidence that eating more vegetables, fruits, whole grains, legumes, nuts, and seeds leads to a long, vigorous, healthy life. This is the ultimate goal of 12 Steps to Whole Foods, that you will: Achieve optimal weight, eliminate chronic health problems, dramatically reduce disease risk, regain energy you may have lost years ago, and enjoy a newfound positive attitude and outlook on life! At the conclusion of 12 months in this program, you should find this daily diet easy: 1. 2 lbs. of vegetables—60-80% raw, half of them above-ground greens 2. 3-5 raw fruits 3. 1 C whole grains (cooked and/or sprouted) 4. 1 C legumes (cooked and/or sprouted) 5. 3-6 Tbsp. of fats found in vegetables, nuts, seeds, and the highest quality oils that are antioxidant- and lignan-rich, with Omega fats (3, 6, and 9) and essential fatty acids 6. Organic, free-range animal products minimized to 5% or less of the daily diet, with processed/ refined foods and concentrated sweeteners minimized or eliminated This simple list may sound boring but, in fact, the average American family eats a rotating diet of only about 10 main dishes for dinner. In this single book, you have the option to adopt a whole new repertoire of main dishes, as well as salads, dressings, snacks, breakfasts, treats, and smoothies. Finding just one recipe you adore can make a huge impact on your life and your health. For instance, my assistant, Kristin, has become addicted to my Hot-Pink Breakfast Smoothie (page 285). Like me, it’s all she wants for breakfast. That, all by itself, has replaced 25% of her daily nutrition—with raw food! Keep trying recipes until you have an arsenal, your own personal repertoire that lets you not only become healthy, but enjoy the journey doing it! We provide you far more recipes in this program than you need. (The Premium Course has over 1,000 recipes.) You'll never try all of them, so don’t task yourself with that. Just enjoy the abundance of choices and try recipes until you’ve assembled your own personal set. With this attitude, you needn’t be overwhelmed. © Copyright Robyn Openshaw 12 Steps to Whole Foods 9
- 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 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: Preface If you struggle with your w
- 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
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- Page 75 and 76: CHAPTER 2 Making Salad the Star You
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Introduction<br />
What Is the Goal of This Program?<br />
Although the virtues of a plant-based diet are not discussed in detail in this introduction, we will do so<br />
in greater detail in various chapters. Suffice it <strong>to</strong> say that science points clearly, in hundreds of studies,<br />
<strong>to</strong> evidence that eating more vegetables, fruits, whole grains, legumes, nuts, and seeds leads <strong>to</strong> a long,<br />
vigorous, healthy life. This is the ultimate goal of <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong>, that you will:<br />
Achieve optimal weight, eliminate chronic health problems, dramatically reduce<br />
disease risk, regain energy you may have lost years ago, and enjoy a newfound positive<br />
attitude and outlook on life!<br />
At the conclusion of <strong>12</strong> months in this program, you should find this daily diet easy:<br />
1. 2 lbs. of vegetables—60-80% raw, half of them above-ground greens<br />
2. 3-5 raw fruits<br />
3. 1 C whole grains (cooked and/or sprouted)<br />
4. 1 C legumes (cooked and/or sprouted)<br />
5. 3-6 Tbsp. of fats found in vegetables, nuts, seeds, and the highest quality oils that are<br />
antioxidant- and lignan-rich, with Omega fats (3, 6, and 9) and essential fatty acids<br />
6. Organic, free-range animal products minimized <strong>to</strong> 5% or less of the daily diet, with processed/<br />
refined foods and concentrated sweeteners minimized or eliminated<br />
This simple list may sound boring but, in fact, the average American family eats a rotating diet of only<br />
about 10 main dishes for dinner. In this single book, you have the option <strong>to</strong> adopt a whole new<br />
reper<strong>to</strong>ire of main dishes, as well as salads, dressings, snacks, breakfasts, treats, and smoothies.<br />
Finding just one recipe you adore can make a huge impact on your life and your health. For instance,<br />
my assistant, Kristin, has become addicted <strong>to</strong> my Hot-Pink Breakfast Smoothie (page 285). Like me,<br />
it’s all she wants for breakfast. That, all by itself, has replaced 25% of her daily nutrition—with raw<br />
food! Keep trying recipes until you have an arsenal, your own personal reper<strong>to</strong>ire that lets you not only<br />
become healthy, but enjoy the journey doing it! We provide you far more recipes in this program than<br />
you need. (The Premium Course has over 1,000 recipes.) You'll never try all of them, so don’t task<br />
yourself with that. Just enjoy the abundance of choices and try recipes until you’ve assembled your<br />
own personal set. With this attitude, you needn’t be overwhelmed.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 9