12 Steps to Whole Foods

Creating Delicious Whole-Food Treats
What Is the 1, 2, 3 Rating System in the Recipes?
The recipes in this chapter are rated 1, 2, or 3.
Recipes rated 1 contain no processed ingredients: they are whole grain and naturally sweetened. Some of these
recipes have a lower glycemic-index sweetener such as agave for a lower impact on your blood sugar.
Recipes rated 2 are even more nutritious, because they call for a vegetable, contain raw food with enzymes or
power foods like flaxseed, and/or call for the grains to be soaked to neutralize phytic acid.
Recipes rated 3 are the most nutritious of all, as they are 100% raw or very close to it.
Your Journal Entry
When I was a brand-new mother, I took my little child to the pediatrician, who was about 70 years old. In
dispensing advice, he told me that if my little one got a stomach bug, I should feed him 7-Up or Sprite. I wasn’t
particularly well educated about nutrition at that time, but I was still surprised and uncomfortable with that
advice. I asked, “Wouldn’t apple juice be better?” He said, “Well, whatever. They’re the same thing. Sugar is
sugar—Sprite and an apple have the exact same effect on the body.”
Is this your experience? Do you feel the same, drinking a can of Sprite as you do eating an apple? Document at
the end of this month of eating no refined-food treats, only treats made from whole-food ingredients, the
difference in the way you feel:
1. Do you notice any more stability in your blood sugar?
2. Do you notice any improvement in your overall feeling of well-being?
3. Did you enjoy naturally sweetened, whole-foods treats? Circle your favorite recipes and make notes in
this book, so when you’re craving something damaging to your health, you can make these recipes
instead.
4. Did you get a sense of satisfaction from preparing whole-food treats and serving them to your family or
others?
5. Did you miss junk food, as long as you knew you could have treats from the recipes in this chapter?
6. Does anything make you want to go back to junk-food treats? If so, spend a few minutes documenting
WHY. What are you missing, physically or psychologically? How could you change things to meet
those needs better without your former junk-food habits?
7. Do you feel that with whole-food treats, you don’t crave more than you should eat? (Are those foods
less addictive?)
8. Any other observations during this month?
302 12 Steps to Whole Foods
© Copyright Robyn Openshaw