12 Steps to Whole Foods

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