12 Steps to Raw Foods

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  • Edition: 1st
  • Format: Trade Paper
  • Copyright: 2007-05-08
  • Publisher: North Atlantic Books
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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. 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.

Author Biography

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.

Table of Contents

Forewordp. xi
Author's Notep. xv
Why Raw Food?p. 1
Where My Search Beganp. 3
What Was Missing in Our Raw Food Plan?p. 13
Ode to a Green Smoothiep. 15
Modern Science Studies Un-Cookingp. 25
What Is Life?p. 36
Your Body Never Makes Mistakesp. 41
What the First Humans Atep. 49
Convenience versus Healthp. 59
How My Family Eatsp. 65
Bacteria-Nature's Brilliant Inventionp. 70
What About Insects?p. 76
Human Dependency on Cooked Foodp. 83
Is It Really a Dependency?p. 85
How Important Is It To Be 100% Raw?p. 90
The Addictiveness of Common Foodsp. 96
Looking for Comfort in Cooked Foodsp. 107
Feeding Inner Hungerp. 112
How to End Your Dependency on Cooked Foodp. 117
Becoming Aware of the Problemp. 119
Nourishing Your Body to Eliminate Cravingsp. 130
Acquiring Skills and Equipmentp. 134
Basic Formula for Delicious Soupp. 146
Basic Formula for Delicious Nut Burgersp. 147
Basic Formula for Delicious Candy or Cake Doughp. 147
Formula for Delicious Dressingp. 148
Basic Formula for Delicious Nut or Seed Milkp. 148
I Love You No Matter What You Eatp. 149
Avoiding Temptationsp. 161
Getting Supportp. 169
Gratitude and Forgivenessp. 175
Actualizing Dreamsp. 181
Embracing Other Healthy Habitsp. 189
Gaining Clarityp. 202
Searching for One's Spiritual Missionp. 207
Giving Support to Othersp. 213
Recipesp. 219
Raw Family Green Smoothiesp. 221
Apple-Kale-Lemonp. 221
Peach-Spinachp. 221
Mango-Weedsp. 221
Strawberry-Banana-Romainep. 222
Pear-Chard-Mintp. 222
Raw Family Green Soupp. 222
Valya's Stupendously Magnificent, Outstandingly Exceptional, Green Spinach Soupp. 223
Real Rawssian Borschtp. 223
Chowderp. 225
Chilip. 226
Gazpachop. 226
I Can't Believe It's Just Cabbagep. 227
Igor's Crackersp. 228
Live Garden Burgersp. 229
RawFoods.pages.07 2/26/07 2:25 PM Page ix
Live Burgers, Low-Fat Versionp. 230
Live Friesp. 231
Tomato Basil Saucep. 231
Live Pizzap. 232
Nori Rollsp. 234
Nut or Seed Cheesep. 235
Valya's Spicy Almond Cheesep. 236
Sunny Spreadp. 236
Sergei's Hummusp. 237
Generic Cake Recipep. 238
Sergei's Young Coconut Dream Cakep. 239
Un-Chocolate Cakep. 240
Sergei's Amazing Trufflesp. 241
Alla's Cranberry Sconesp. 242
Sergei's Butternut Squash Cookiesp. 242
Sesame Cookiesp. 243
Morning Cerealp. 244
Nut or Seed Milkp. 244
Notesp. 245
Bibliographyp. 257
Indexp. 259
Table of Contents provided by Publisher. All Rights Reserved.


Author’s Note

I believe that we are all designed to be healthy, that our beautiful bodies are perfect, and that sickness is not normal. Yet how many people can you name who are absolutely healthy? I understand that our health and liveliness largely depend on nutrition. Most of us have at least some idea about which foods can make us healthy and energized. I associate being healthy with feeling an enjoyable lightness in my body, having a pleasant mood, and thinking clearly, but most importantly, having the energy to manifest my dreams. I remember how my former sickness eliminated much of the joy from my life; it drained my energy and kept me from doing the activities that would have made me most happy and fulfilled.

In our society, it is common to entertain the hopeless belief that a lot of illnesses are incurable. I contend that for many people this belief is based in a dependence on unhealthy foods and a feeling of being unable to change our eating habits. Unfortunately, doctors are powerless to compensate for this lack of nutrition, even though they do all they know to help.

Every day I observe people around me who are desperate to improve their nutrition but are still unable to change their habits. They find themselves—time and again—eating what they so resolutely had planned to avoid. Through much experimenting and research, I have come to the conclusion that becoming free from this dependency is possible, and that managing one’s diet can drastically improve one’s health.

Over the past twelve years, I have taught thousands of classes and weekend workshops worldwide. I receive “Thank You” letters from the thousands of people who have used my coping techniques to successfully eat healthier. In this revised and expanded edition of 12 Steps to Raw Foods, I have updated my research with the latest scientific data; I have added more of my personal experiences; I have addressed historical issues such as how the human dependency on cooked food formed; and I have included my most successful coping techniques, along with my most delicious recipes. Enjoy this reading—I look forward to running into you at a juice bar!

In Good Health,

Excerpted from 12 Steps to Raw Foods: How to End Your Dependency on Cooked Food by Victoria Boutenko
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.

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