12 Steps to Whole Foods

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Sprouting and Dehydrating it at room temperature in the pantry, it will mold in warm weather. Put anything chewy or not completely dry in the fridge, if you won’t be eating all of it in a few days. IMPORTANT! Always drink water with a dehydrated food, because those foods will rehydrate in your stomach, pulling liquids from anywhere it encounters them. Without moisture, the mucilaginous foods like flax do less good, because they cannot absorb toxins on their way through the body and are instead sticky and looking for hydration. In general, I recommend drinking no water 20 min. before or 90 min. after a meal, since water dilutes the gastric juices (pyloric and hydrochloric acids) needed for digestion. Try to get in the habit of drinking two glasses of water no sooner than 30-60 min. before each meal. However, an important exception is that with dehydrated fruits, crackers, etc., you must add the water that dehydration has removed by drinking a glass of water with it. Money-Saving Tips • Nuts, seeds, and legumes can be fairly inexpensive when bought in bulk. After you experiment with small amounts from the bulk foods area of your local health food store, and you figure out what types of sprouts you like and will use, find a local buying co-op (such as Azure Standard, which has everything you can get at your health food store) and buy a few pounds or more at a time, to save significant amounts of money. Ask someone you know who is “into” nutrition and health who she knows, then call that person, and so on, until you find the healthy buying co-ops. I am in at least half a dozen local co-ops. That includes one I run myself for group buys, as well as a couple of community-supported agriculture (CSA) organic co-ops. Joining a CSA is a great idea to keep your local growers in business and reduce the carbon emissions you are responsible for, since local food doesn’t require lots of fossil fuel to transport. If you cannot find an Azure Standard buying co-op, you may be able to start one by contacting them (azurestandard.com) to inquire about a monthly drop-off for you and others near you who want to eat right and save money, as several 12-Steppers have done in California, Canada, and the Pacific Northwest. • You can buy a clover/radish/alfalfa mix, but if you buy them individually and mix them in gallon bags, you save significantly. I leave the radish out because I want the mild flavors to use mostly in granola (and radish seeds have a “kick”). • I have a large freezer in my garage, in addition to the two small freezers in the side-by-side refrigerators in the kitchen. I use the deep freeze to store gallon Ziploc bags of alfalfa-clover seed mix, sunflower and pumpkin seeds, almonds, and cashews (cashews are not generally fully raw and, therefore, will not sprout). If I ever had to rely on my food storage, I would depend on these items to give my family live nutrition, offsetting and improving whatever other low-quality foods we may be forced to eat in an emergency situation. Raw seeds, nuts, and grains are some of very few storage items that are high in nutrition. Unfortunately, seeds and nuts will not keep well for a year or more on the shelf, and should really be frozen if you want them to last longer than three to six months. 206 12 Steps to Whole Foods © Copyright Robyn Openshaw
Sprouting and Dehydrating Your Journal Entry Take a few minutes to write down anything you noticed after a month of using sprouted, live nutrition in your daily routine. Make sure to record what sprouted foods you were eating, so you can refer to this in the future when you no longer remember your initial experimentation. 1. Do you find you have more energy since eating live foods? 2. Do you find you sleep better because of less work involved for your body in digesting cooked food? 3. Do you find that crunchy, live snacks satisfy your snacking or salty cravings? 4. Do you feel your time investment in making live food is worth it? 5. Do you notice any other health benefits? 6. What are your favorite recipes in this chapter? 7. Any other observations during this month? © Copyright Robyn Openshaw 12 Steps to Whole Foods 207
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12 Steps to Whole Foods by Robyn Op
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Table of Contents Table of Contents
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Table of Contents Cabbage Salad Dre
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Table of Contents Kale Recipes . .
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Table of Contents Parmesan Flax Cra
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Table of Contents Nut Milk (3) . .
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About the Author Robyn Openshaw gre
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Now she has 12 Steps to Whole Foods
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The 12 Steps program is a well rese
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Over the years, I have learned a lo
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I knew a “whole-foods diet” was
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Foreword By family physician Denise
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Foreword GSG nutrition is compatibl
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Preface You’ve always wanted to e
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Preface If you struggle with your w
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Introduction What Is the Goal of Th
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Introduction Finally, have a basic
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Introduction Nutrition is no differ
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Introduction Keep your talk about n
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Introduction sugary foods for even
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Introduction Don’t I Need to Eat
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Introduction Fourth, I strongly rec
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Introduction Document any “cleans
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Introduction I’ve invited the att
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Introduction business, family—the
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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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Page 179 and 180: CHAPTER 6 Making Plant-Based Main D
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Page 221 and 222: CHAPTER 7 Sprouting and Dehydrating
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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 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 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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12 Steps to Whole Foods

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