12 Steps to Whole Foods

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Bye-Bye, Stimulants — Hello, Green Smoothies • You can freeze pints or quarts of green smoothies to take them on a trip. I put them in a cooler for a road trip, but I also take them on airplanes, frozen, packed well inside my suitcase. Most hotel rooms have mini-fridges, and you can request a room with one or make sure to check for that amenity when booking your hotel online. Thawed green smoothies don’t have a great texture; I just remind myself I drink them for my health rather than for enjoyment. Your Journal Entry Use these next pages to record the health benefits you observe from following this first step for 30 days. This will be important as you look back, later in your life, to determine whether to continue with this habit. In my book The Green Smoothies Diet, I review my research of 175 participants who documented the changes in their health after drinking at least a pint of green smoothie at least four times a week for 30 days. The top six health benefits reported were higher energy, improved digestion, fewer cravings for sweets, a more positive mood, improvements in skin tone, and weight loss. Other effects included elimination of PMS symptoms, asthma, skin problems, insomnia, dandruff, depression, and blood sugar fluctuations. Others claimed a better sex life. You may wish to compare your own journal responses to questions asked of people in my study published in The Green Smoothies Diet by taking the same questionnaire yourself below. You can also take the selfpopulating poll online at GreenSmoothieGirl.com/poll.html to be a part of ongoing research. GREEN SMOOTHIE QUESTIONNAIRE Have you found that green smoothies have noticeably improved your health or quality of life? Yes / No What health benefits have you noticed from drinking green smoothies? (Select all that apply.) • Improved digestion (more regular and/or complete bowel movements, no straining, soft/formed stool, etc.) • Weight loss • More energy • Improved sleep (need less of it, decreased insomnia, more alert in the mornings, etc.) • Decreased cravings for sweets and processed foods • Fingernails grow faster and/or are stronger • Decrease in PMS symptoms • Improved libido (sex drive) • Positive, stable mood • Less stressed out • Blood sugar stabilization • Increased desire to exercise • Improvement in skin tone and/or fewer blemishes • People telling me I look better 42 12 Steps to Whole Foods © Copyright Robyn Openshaw
Bye-Bye, Stimulants — Hello, Green Smoothies • Hair is shinier and/or dandruff is gone • Other: ______________ If you have lost weight, how many pounds have you lost? Did you have any uncomfortable cleansing reactions as you began drinking green smoothies? Yes / No If so, what were they? How long did they last? © Copyright Robyn Openshaw 12 Steps to Whole Foods 43
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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) . .
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 and 30: Preface If you struggle with your w
Page 31 and 32: Introduction What Is the Goal of Th
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
Page 49 and 50: Introduction business, family—the
Page 51 and 52: CHAPTER 1 Bye-Bye, Stimulants — H
Page 53 and 54: Bye-Bye, Stimulants — Hello, Gree
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Page 75 and 76: CHAPTER 2 Making Salad the Star You
Page 77 and 78: Making Salad the Star This month, u
Page 79 and 80: Making Salad the Star Why Maximize
Page 81 and 82: Making Salad the Star Money-Saving
Page 83 and 84: Making Salad the Star © Copyright
Page 85 and 86: Making Salad the Star Tomato-Onion-
Page 87 and 88: Making Salad the Star Christmasy Sa
Page 89 and 90: Making Salad the Star Waldorf Salad
Page 91 and 92: Making Salad the Star Southwest Sal
Page 93 and 94: Making Salad the Star © Copyright
Page 95 and 96: Making Salad the Star Beet-Pear-Fet
Page 97 and 98: CHAPTER 3 Dressing Up Your Salads Y
Page 99 and 100: Dressing Up Your Salads High-Nutrit
Page 101 and 102: Dressing Up Your Salads Your Journa
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Page 105 and 106: Dressing Up Your Salads Strawberry-
Page 107 and 108: Dressing Up Your Salads Cabbage Sal
Page 109 and 110: Dressing Up Your Salads Maple Syrup
Page 111 and 112: Dressing Up Your Salads Ginger-Miso
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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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Reaping a Gardener’s Rewards Vani
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CHAPTER 6 Making Plant-Based Main D
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Making Plant-Based Main Dishes Amer
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Making Plant-Based Main Dishes What
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Making Plant-Based Main Dishes Mill
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Making Plant-Based Main Dishes 4. D
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Making Plant-Based Main Dishes © C
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Making Plant-Based Main Dishes Garl
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Making Plant-Based Main Dishes Bake
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Making Plant-Based Main Dishes Curr
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Making Plant-Based Main Dishes GRAI
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Making Plant-Based Main Dishes Pink
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Making Plant-Based Main Dishes Tabb
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Making Plant-Based Main Dishes * Ga
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Making Plant-Based Main Dishes * Pa
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Making Plant-Based Main Dishes * Gr
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Making Plant-Based Main Dishes * Ch
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Making Plant-Based Main Dishes * Wi
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Making Plant-Based Main Dishes Avoc
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Making Plant-Based Main Dishes * Po
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CHAPTER 7 Sprouting and Dehydrating
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Sprouting and Dehydrating Note the
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Sprouting and Dehydrating What Food
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Sprouting and Dehydrating The Virtu
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Sprouting and Dehydrating Your Jour
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Sprouting and Dehydrating © Copyri
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Sprouting and Dehydrating Cocoa Alm
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Sprouting and Dehydrating Green Pes
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Sprouting and Dehydrating © Copyri
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Sprouting and Dehydrating KALE CHIP
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Sprouting and Dehydrating OTHER REC
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Sprouting and Dehydrating Roasted E
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CHAPTER 8 Preserving Raw Foods with
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Preserving Raw Foods with Natural P
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CHAPTER 9 Replacing White Flour wit
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Replacing White Flour with Whole Gr
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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 Tho
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Starting Your Morning Off Right fer
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Starting Your Morning Off Right ©
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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 Hig
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Starting Your Morning Off Right Thr
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Starting Your Morning Off Right ©
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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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