12 Steps to Raw Foods: How to End Your Dependency on Cooked FoodPaperback
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- Publisher: North Atlantic Books,U.S.
- Format: Paperback | 264 pages
- Dimensions: 150mm x 226mm x 23mm | 454g
- Publication date: 31 May 2007
- Publication City/Country: Berkeley, CA
- ISBN 10: 1556436513
- ISBN 13: 9781556436512
- Edition statement: Revised ed.
- Illustrations note: b&w
- Sales rank: 24,719
Why do we overeat time and time again? Why do we make poor diet choices while we want to be healthy? What makes losing weight so difficult? These and many other vital questions are addressed in "12 Steps to Raw Foods" in an open and sincere dialogue. Based on the latest scientific research, Victoria Boutenko explains the numerous benefits of choosing a diet of fresh rather than cooked foods. This book contains self-tests and questionnaires that help the reader to determine if they have hidden eating patterns that undermine their health. Using examples from life, the author explores the most common reasons for people to make unhealthy eating choices. Rather than simply praising the benefits of raw foods, this book offers helpful tips and coping techniques to form and maintain new, healthy patterns. Learn how to make a raw food restaurant card that makes dining with co-workers easy and enjoyable. Discover three magic sentences that enable you to refuse your mother-in-law's apple pie without offending her. Find out how to sustain your chosen diet while traveling. These are only a few of the many scenarios that Boutenko outlines. Written in a convenient 12-step format, this book guides the reader through the most significant physical, psychological, and spiritual phases of the transition from cooked to raw foods. Embracing the raw food lifestyle is more than simply turning off the stove. Such a radical change in the way we eat affects all aspects of life. Boutenko touches on the human relationship with nature, the value of supporting others, and the importance of living in harmony with people who don't share the same point of view on eating. Already a classic, this enhanced second edition is aimed at anyone interested in improving their health through diet.
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Victoria Boutenko lives in Ashland, Oregon. She is the author of "Green For Life, Raw Family, 12 Steps to Raw Foods, "and several raw recipe books. She teaches classes on raw food all over the world, and is an adjunct professor at Southern Oregon University. As a result of her teachings, many raw food communities have formed in numerous countries. She continues traveling worldwide sharing her gourmet raw cuisine and her inspiring story of change, faith, and determination. Boutenko's "Green For Life" was nominated as a finalist in health and medicine for the Independent Publisher's Award (IPPY) in 2006. She has published a monthly newsletter since 2003 on her website www.rawfamily.com. Boutenko contributes regularly to a number of periodic publications including "Get Fresh, Just Eat an Apple, Alive, Natuurstemmingen, Neva, Die Wurzel, Naturaleza Cruda, " and many others. She is a leader in the raw food movement and her works are recognized as having a profound impact on the development of raw food communities across the globe. Boutenko's work is referenced in numerous books on the subject, and her books have been translated into nine languages. She has been a keynote speaker at a number of international expositions in Germany, England, Brazil, Canada, Belgium, Iceland, Holland, Jamaica, Spain, France, and the United States.
" The first edition of this book (published in 2000) was excellent. The second edition is "masterfully outstanding."" - From the foreword by Gabriel Cousens, MD " Sensational! The why and how of a raw-foods lifestyle in a nutshell. A must-read for those who want more vitality, happiness, and success in their lives." - Victor M. Vieira, DC, fellow of the International Academy of Clinical Acupuncture " A marvelous book full of useful information for people seeking a better understanding of the relationship between nutritional factors and optimal health. Victoria Boutenko asks probing questions and searches every avenue that can lead to new answers. Her conclusions are remarkable, often surprising, and always illuminating." - Melvyn L. Iscove, MD " Imagine what would happen in a society wherein people would take responsibility for their own health and wellness. Victoria Boutenko' s book provides the basis for this healthier shift in our thinking and daily lifestyle." - Jeannette Vos, EdD, co-author of "The Learning Revolution" and "The New Learning Revolution "
Table of contents
Foreword by Dr. Gabriel Cousens . . . xi Author’s Note . . . xv Part 1 Why Raw Food?. . . 1 Chapter 1 Where My Search Began . . . 3 Chapter 2 What Was Missing in Our Raw Food Plan? . . . 13 Chapter 3 Ode to a Green Smoothie . . . 15 Chapter 4 Modern Science Studies Un-Cooking . . . 25 Chapter 5 What Is Life? . . . 36 Chapter 6 Your Body Never Makes Mistakes . . . 41 Chapter 7 What the First Humans Ate . . . 49 Chapter 8 Convenience versus Health . . . 59 Chapter 9 How My Family Eats . . . 65 Chapter 10 Bacteria–Nature’s Brilliant Invention . . . 70 Chapter 11 What About Insects? . . . 76 Part 2 Human Dependency on Cooked Food . . . 83 Chapter 12 Is It Really a Dependency? . . . 85 Chapter 13 How Important Is It To Be 100% Raw? . . . 90 Chapter 14 The Addictiveness of Common Foods . . . 96 Chapter 15 Looking for Comfort in Cooked Foods . . . 107 Chapter 16 Feeding Inner Hunger . . . 112 Part 3 How to End Your Dependency on Cooked Food. . . 117 Step 1: Becoming Aware of the Problem . . . 119 Step 2: Nourishing Your Body to Eliminate Cravings . . . 130 Step 3: Acquiring Skills and Equipment . . . 134 Basic Formula for Delicious Soup . . . 146 Basic Formula for Delicious Nut Burgers . . . 147 Basic Formula for Delicious Candy or Cake Dough . . . 147 Formula for Delicious Dressing . . . 148 Basic Formula for Delicious Nut or Seed Milk . . . 148 Step 4: I Love You No Matter What You Eat . . . 149 Step 5: Avoiding Temptations . . . 161 Step 6: Getting Support . . . 169 Step 7: Gratitude and Forgiveness . . . 175 Step 8: Actualizing Dreams . . . 181 Step 9: Embracing Other Healthy Habits . . . 189 Step 10: Gaining Clarity . . . 202 Step 11: Searching for One’s Spiritual Mission . . . 207 Step 12: Giving Support to Others . . . 213 Part 4 Recipes . . . 219 Raw Family Green Smoothies . . . 221 Apple—Kale—Lemon . . . 221 Peach—Spinach . . . 221 Mango—Weeds . . . 221 Strawberry—Banana—Romaine . . . 222 Pear—Chard—Mint . . . 222 Raw Family Green Soup . . . 222 Valya’s Stupendously Magnificent, Outstandingly Exceptional, Green Spinach Soup . . . 223 Real Rawssian Borscht . . . 223 Chowder . . . 225 Chili . . . 226 Gazpacho . . . 226 I Can’t Believe It’s Just Cabbage . . . 227 Igor’s Crackers . . . 228 Live Garden Burgers . . . 229 RawFoods.pages.07 2/26/07 2:25 PM Page ix Live Burgers, Low-Fat Version . . . 230 Live Fries . . . 231 Tomato Basil Sauce . . . 231 Live Pizza . . . 232 Nori Rolls . . . 234 Nut or Seed Cheese . . . 235 Valya’s Spicy Almond Cheese . . . 236 Sunny Spread . . . 236 Sergei’s Hummus . . . 237 Generic Cake Recipe . . . 238 Sergei’s Young Coconut Dream Cake . . . 239 Un-Chocolate Cake . . . 240 Sergei’s Amazing Truffles . . . 241 Alla’s Cranberry Scones . . . 242 Sergei’s Butternut Squash Cookies . . . 242 Sesame Cookies . . . 243 Morning Cereal . . . 244 Nut or Seed Milk . . . 244 Notes . . . 245 Bibliography . . . 257 Index . . . 259