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A few nuts and seeds are included in the
diet to satisfy other nutritiona l requirements
such as essential fatty acids like Omega 3.
Many sports and enduranc e athletes have
proved that this diet works and helps them
achieve optimal performance.
What to expect if beginning
The body is self healing. All we have to do
is get out of its way! If we remove cooked
a nd processed food s from our diet, go lightly
on the fats and protein and con sume plenty
of fruits and vegetables, the body will begin
the first stage : elimination of wa ste s and
old cells which usually leads to weight loss
and a drop in energy. Adequate rest ensures
the body can concentrate its energy on
rejuvenating the vita l organs such a s the liver
a nd digestive system.
The second stage is stabilisation of weight
as the regeneration of new cells equals the
elimination of old cell s. The third stag e is
when the body builds new cells faster than it
eliminates old cell s. Energ y incre as es , digestion
and elimination are better and weight rises .
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HE AKING OVE ETREAT
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19-25 May 2013
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problems which include chronic fatigue or
ca ndida . The conventional Western diet
contains about 30% fat by ca lories. Budding
raw fooders who often use nuts and seeds in
recipes to mimic cooked foods like bread
may consume up to 60% fat.
Proteins are mostly acid-forming in the
body and over consumption puts a strain on the
kidneys. All foods contain some protein and we
need much less than we are led to believe.
Complex carbohydrate s include potatoes ,
grains and legumes. The starches they contain
need to be converted by the body to glucose
for energy so this strains the digestive system.
Fruits are the easiest, cleanest foods to
digest so 80 :10 :10 followers make them
their main source of calories. To balance the
potassium in fruits, we need the sodium from
veget ables such a s celery and leafy greens.
Greens are also a major source of alkaline
minerals so they are an important part of
the r aw food diet. The “Green Smoothie”
is a popular meal replacement successf ully
promoted by Victoria Boutenko and her
family. It consists of about 60%-70% leafy
greens and 30%-40% fruits such as bananas
or m angoes. It look s green but t astes like fruit.
Omega 3 Kale Salad
Kale is one of the most highly nutritious
leafy greens we can eat and is very
alkalizing. This recipe makes kale very
appetising to eat, satisfying our need for a
1 large bunch of kale
2 red capsicums
1/2 onion or 3 medium spring onions
1/2 cup currants
2 tablespoons karengo, dulse or sea lettuce flakes
2 tablespoons of linseed oil
1 medium lemon, juiced
2 tablespoons apple cider vinegar
2 tablespoons nutritional yeast
1 tablespoon of Nama Shoyu or Braggs Aminos
Strip the stems from the kale as they have a
bitter taste. Shred carrots and beetroot, cut
capsicum into strips or dice. Dice onion. Chop
up kale, put all ingredients into a bowl, add
dressing and toss well. Add currants, yeast and
sea vegetables and toss until evenly distributed.
Serves 2-4 .
The basis of a deliciously creamy green
smoothie is to include fruits with soluble
fibre such as bananas, mangoes, pears,
persimmons, papaya and fresh dates.
A high speed blender such as a Vitamix
is required to blend the ingredients
2 ripe mangoes, pears, persimmons
or stone fruit
2 cups baby spinach (approx 100g) or 1/2 cos
2 large sticks celery
6 medium bananas
4 medjool dates
1/2 a vanilla pod
1 cup water or the water from a young coconut
Put all ingredients in a blender jug in this order
– water, leafy greens, celery, fruit, dates and
vanilla pod. Blend for 20 - 25 seconds.
Serves 2. Will keep 2- 3 days in fridge.
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