12 Steps to Whole Foods
Introduction Why Should I Document My Health in 12 Steps Journal Entries? As I have observed people making changes in their lives, it goes like this: on Jan. 1, we start exercising and eating right. We feel great and we know that exercise and diet were the reasons. But what change, specifically, led to what positive health benefit? That’s hard to know when multiple changes happened at once, which is so often the case when you go on a “health kick.” My goal in helping you, in writing this book, is not to help you get on another health kick. Or lose a few pounds (again). It’s to change your life. Thus, one of the advantages to this 12-step program, besides that it’s easier to do piecemeal, is that you have the rare opportunity to document each step’s individual effect on your health. Writing those effects down helps you become very analytical about your health, and you will notice smaller effects on your health (for instance, sounder sleep or fingernails no longer being brittle) in addition to those one or two big ones that have you motivated right now to make a change (like reducing high blood pressure or losing weight). May I recommend, to make your personal experiments in nutrition as pure as possible, that you do one thing at a time? If you are not exercising, for instance, you may want to tackle that for a little while before making the first nutritional change. Although this book is not about exercise, I love breaking a sweat every day, with the accompanying endorphins, as much as I love good nutrition. I recommend that you move your body six days a week, doing (a) aerobic exercise such as walking or running, (b) anaerobic exercise such as weight lifting or isometric exercises, and (c) Pilates or yoga for energy, strengthening, and mind-body tuning. I also recommend you undertake this year of exciting changes with your own scientific case study by using the journal entry sections in this manual, found at the end of each step. Years from now, you may want to look back and recall how you felt before you made some of the most significant changes of your life. That will help you continue your commitment to honoring your body by giving it the very best fuel available. Change can be scary, as you know. But after so many changes we’ve made in our lives, we look back and wonder why we didn’t do it sooner. Making the transition to whole foods is just such a change: daunting at first, but so worth the investment of time to learn how. So remember, change is good! This is not about denying yourself foods you love: it’s about learning some positive new habits you’ll never want to be without. Whenever you’re in your kitchen preparing food, that’s when you’re thinking about food, so it’s the perfect time to jot down a few notes about changes you notice in your health as you adopt the monthly goal. So keep this manual/journal and a pen handy in a kitchen drawer. Start by articulating your goals for the year. Writing them down will help you be accountable to you. What, specifically, would you like to change in your health, weight, or appearance? Don’t be afraid to say, “I want pretty skin and hair” or “I want to be at my ideal weight of 140 lbs. by the end of the year.” Begin documenting the differences you see as you improve your nutrition. Do you have more energy? Do you notice your digestion changing? (Don’t be afraid to be graphic—your only audience is you!) Do you lose weight without suffering, feeling deprived, and counting calories? Do your skin and hair look and feel different? Do chronic conditions (heartburn, allergies, blood sugar problems, for instance) lessen or disappear? What changes do you notice in your children’s behavior? Date and document changes you notice—and you will definitely notice changes! If you find yourself tackling projects you’ve always meant to do, with newfound energy, write it down. 22 12 Steps to Whole Foods © Copyright Robyn Openshaw
Introduction Document any “cleansing reactions” you have, noting them as such to help you get through them. Very common are headaches, digestive disturbances, cold-like symptoms, and skin breakouts. Write about setbacks you have—why did you have them? How do you anticipate success the next time you have a similar challenge? What recipes do you like? What ingredients do you like so much that you want to find more recipes that use them? If you can afford it, you may also want to start this year of change with a panel of blood work to document that your health risks are decreasing, which will be another powerful motivator for you. Ask your doctor for a prescription for testing for cholesterol (LDL and HDL), triglycerides, B12 and folate, blood glucose, and hormone testing (especially important for women age 40+). You may then wish to get tested again at 6 and 12 months later as you begin to see changes in your health. The more scientific you can be in documenting important changes both large and small, the more likely you will be to make long-term lifestyle changes rather than going on yet another short-term “health kick.” Why Should I Make Changes with a Support System in Place? We are spiritually and emotionally connected, social beings. We need someone to talk to every day about things that matter. Quit-smoking programs, Weight Watchers, professional organizations, church groups, and many other examples are evidence of how people are more successful when they come together in a common goal. Many research studies have documented how people lose weight more successfully if they do it with someone else. To that end, please talk about 12 Steps—your thoughts, successes, health improvements, favorite recipes, challenges—on the 12 Steps blog at www.greensmoothiegirl.com/12-step-blog/. If you are married or have children or roommates living with you, ask them forthrightly for support in your efforts. Tell them your hopes and goals, why you want to make a change. You may want to ask a friend to do the program with you. The importance of the support of a spouse or “significant other” cannot be overstated. My own family lets me know when a recipe I invent isn’t very good, which I want them to do—but they also thank me for meals I make. Some of my family members have genuinely appreciated that they are healthy and fit partly because of my efforts, and they tell me so. I hope that you will obtain the support of those closest to you, because it’s tremendously important. You can’t always control what your spouse thinks about eating right, and many of us live alone. You can control one thing, however. Almost regardless of where you live, support groups are available. I am a member of a number of groups that gather for monthly potlucks and to discuss a topic related to health and nutrition. Ask someone you know who is “earthy crunchy,” ask at the health food store, or call a naturopathic doctor’s office until you find a support group. Of course, you can always start your own group, too! It’s probable that you have several friends who would really like to take charge of their health but need a bit of hand holding, as we all do. I like the names of a couple of support groups in my area: “A Healer in Every Home” and “Raw Lunch Bunch.” The benefits of a support network are more than just someone to share your experience with: you’ll gain new friends, new knowledge, recipe ideas and, most importantly, inspiration every time you get together. I am just like you. Even though I get hundreds of “love letters” from GreenSmoothieGirl.com readers whose lives are changed for the better, and I love that, nothing recharges my battery like meeting with real, live people. © Copyright Robyn Openshaw 12 Steps to Whole Foods 23
- 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
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- Page 13 and 14: About the Author Robyn Openshaw gre
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- Page 19 and 20: Over the years, I have learned a lo
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- 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
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- Page 41 and 42: Introduction Don’t I Need to Eat
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Introduction<br />
Document any “cleansing reactions” you have, noting them as such <strong>to</strong> help you get through them. Very<br />
common are headaches, digestive disturbances, cold-like symp<strong>to</strong>ms, and skin breakouts. Write about setbacks<br />
you have—why did you have them? How do you anticipate success the next time you have a similar challenge?<br />
What recipes do you like? What ingredients do you like so much that you want <strong>to</strong> find more recipes that use<br />
them?<br />
If you can afford it, you may also want <strong>to</strong> start this year of change with a panel of blood work <strong>to</strong> document that<br />
your health risks are decreasing, which will be another powerful motiva<strong>to</strong>r for you. Ask your doc<strong>to</strong>r for a<br />
prescription for testing for cholesterol (LDL and HDL), triglycerides, B<strong>12</strong> and folate, blood glucose, and<br />
hormone testing (especially important for women age 40+).<br />
You may then wish <strong>to</strong> get tested again at 6 and <strong>12</strong> months later as you begin <strong>to</strong> see changes in your health. The<br />
more scientific you can be in documenting important changes both large and small, the more likely you will be<br />
<strong>to</strong> make long-term lifestyle changes rather than going on yet another short-term “health kick.”<br />
Why Should I Make Changes with a Support System in Place?<br />
We are spiritually and emotionally connected, social beings. We need someone <strong>to</strong> talk <strong>to</strong> every day about things<br />
that matter. Quit-smoking programs, Weight Watchers, professional organizations, church groups, and many<br />
other examples are evidence of how people are more successful when they come <strong>to</strong>gether in a common goal.<br />
Many research studies have documented how people lose weight more successfully if they do it with someone<br />
else.<br />
To that end, please talk about <strong>12</strong> <strong>Steps</strong>—your thoughts, successes, health improvements, favorite recipes,<br />
challenges—on the <strong>12</strong> <strong>Steps</strong> blog at www.greensmoothiegirl.com/<strong>12</strong>-step-blog/. If you are married or have<br />
children or roommates living with you, ask them forthrightly for support in your efforts. Tell them your hopes<br />
and goals, why you want <strong>to</strong> make a change. You may want <strong>to</strong> ask a friend <strong>to</strong> do the program with you.<br />
The importance of the support of a spouse or “significant other” cannot be overstated. My own family lets me<br />
know when a recipe I invent isn’t very good, which I want them <strong>to</strong> do—but they also thank me for meals I<br />
make. Some of my family members have genuinely appreciated that they are healthy and fit partly because of<br />
my efforts, and they tell me so. I hope that you will obtain the support of those closest <strong>to</strong> you, because it’s<br />
tremendously important.<br />
You can’t always control what your spouse thinks about eating right, and many of us live alone. You can<br />
control one thing, however. Almost regardless of where you live, support groups are available. I am a member<br />
of a number of groups that gather for monthly potlucks and <strong>to</strong> discuss a <strong>to</strong>pic related <strong>to</strong> health and nutrition.<br />
Ask someone you know who is “earthy crunchy,” ask at the health food s<strong>to</strong>re, or call a naturopathic doc<strong>to</strong>r’s<br />
office until you find a support group. Of course, you can always start your own group, <strong>to</strong>o! It’s probable that<br />
you have several friends who would really like <strong>to</strong> take charge of their health but need a bit of hand holding, as<br />
we all do. I like the names of a couple of support groups in my area: “A Healer in Every Home” and “Raw<br />
Lunch Bunch.”<br />
The benefits of a support network are more than just someone <strong>to</strong> share your experience with: you’ll gain new<br />
friends, new knowledge, recipe ideas and, most importantly, inspiration every time you get <strong>to</strong>gether. I am just<br />
like you. Even though I get hundreds of “love letters” from GreenSmoothieGirl.com readers whose lives are<br />
changed for the better, and I love that, nothing recharges my battery like meeting with real, live people.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 23