Plant-based Nutrition  -  Fasting  
Optimizing Healing for Degenerative Diseases  

Questions & Answers

Questions and Answers to the Alleluia Diet and Six Sigma Nutrition 


    In order to answer the many questions and answers the following section from the book:
   The Alleuia Diet, (also is Six Sigma Nutrition) is given below. 


Table of Contents 

I.  The Alleluia Diet         
 A.  The 85% Portion        
 B.  The 15% Portion        
 C.  Foods to Avoid        
 D.  Meal Times and Amounts      
 E.  Three Types of Alleluia Diet    
 F.  Alleluia Transitional diet     
 G.  The Alleluia diet food Pyramid    
 H. Alleluia Living Foods Blueprint   
  I.  Fruits and Vegetables the Alleluia Keys!   
 J.   Food prep. with Cheri Soria                                  
 K.  Raw Uncook Books     
 L.  The Alleluia Green Zone     
 M.  Green Smoothie receipts               
 N.  The Transition to Raw Foods    
 O.  The Transition to Vegetarianism    
 P.  Food Combining and pH     
 Q.  Exercise, Sunlight, Air and Water   
 R.   Growing Fresh Air     
 S.   Supplements      
 T.  Fasting with Juice and Water    
 U.  Prayer and Meditation     
 V.  The Flesh and Addiction    


I.  The Alleluia Diet -  and Six Sigma Nutrition - The Practice

            85% Raw Food 
           15% Cooked Food

    Both Alleluia Nutrition and Six Sigma Nutrition have the same basic dietary orientation.  The diets for Six Sigma Nutrition may vary according to the therapeutic needs, but the same parameters would apply and if anything the Six Sigma would be stricter. 

 

  A.  85% Portion   

 There are thousands of choices of dishes that can be simply made from raw fruits and vegetables, nuts and seeds.  These can easily supply all ones nutritional needs.  This 85% portion could go up to 100% portion of these foods.   

Beverages: Fruit and vegetable juices freshly made such as carrot juice.  Green super foods can be added to these.  Fresh herbal teas are another beneficial option.

Dairy Alternatives:  Different nut milks like almond milk can be made.  Smoothies can be blended from many different fruits and vegetables and nut milks.

Grains:  Soaked grains like oats, dehydrated granola and crackers, muesli, etc.

Nuts and Seeds:  Raw almonds and walnuts, macadamia nuts, sunflower seeds, cashews, raw almond or cashew butters, etc.

Oils:  Flaxseed oil, extra virgin olive oil, Udo’s blends, etc.

Seasonings:  Dehydrated or fresh herbs, sweet onions, garlic, parsley, salt-free seasonings, etc.

Beans:  Peas, green beans, sprouted lentils and mung and garbanzo beans, etc.

Sweets:  Fruit and vegetable smoothies, raw desserts with fruits nuts, seeds, etc.

Soups:  Raw soups of all kinds.

Vegetables: All raw vegetables.  

  B.  The 15% Portion

The 15% portion is the cooked portion of the Alleluia Diet.  Although this is not necessary and people could eat up to 100% raw, it is beneficial and broadens the diet to be able to use a wider variety. 

Beverages:  Herbal teas, organic bottled juices, grain beverages

Dairy:  Rice milk, grain milks and non-dairy cheeses. 

Fruit:  Frozen fruits.

Grains: Whole-grain cereals, muffins, breads, brown rice, millet, etc.

Beans:  Kidney, adzuki, black, lima, navy, pinto, white and black, etc. 

Oils:  Mayonnaise made from cold-pressed oils.

Seasonings:  Same as the 85% portion, plus unrefined sea salt.

Soups:  Soups made from scratch without dairy, fat or table salt, dehydrated natural soups such as miso, etc.  

Sweeteners:  Raw honey, rice syrup and unsulphered molasses.

Vegetables:  Steamed or wok-cooked or frozen vegetables, such as baked white potato, squash, yams, etc. 

  C.  Foods to Avoid

 These foods are NOT part of the Alleluia diet and need to be avoided.  They need to be eliminated from the diet as they are not healthy in the long run.   
 
Avoid Animal Products and High-Protein Foods
 High-protein foods, such as meats, eggs, seafood, and other animal; proteins; all animal foods are not allowed.  (For those who choose the lowest dietary level of partial vegetarian only a limited use of fish, cheese and eggs, definitely not more then one of these products a day is allowed, preferably not more then three times a week.)

Meats:  All beef, pork, fish, chicken, turkey, hamburgers, bacon, sausage, hot dogs, etc.  

Dairy:  All milk, cheese, eggs, ice cream, whipped toppings, and non-dairy creamers.

Avoid Excess Oils and Fats
 This includes corn oils, canola oils, and all other vegetable oils, all animal fats, all margarines or oil based spreads, all hydrogenated or partially hydrogenated oils’ Olean, Olestra or other “fat substitutes”.  Any other source of dietary fats, except as naturally occurring in allowed foods.   
 The oils that are allowed are flax seed oil, olive oil, hemp oil, Udo’s 3-6-9 Oil Blend.

Oils:  All margine, lard, shortenings, hydrogenated and partially hydrogenated oils.

Avoid Salt and Sodium
 Salt and Sodium in all forms, including table salt, sea salt, celery salt, vegetable salt, Bragg Amminos, tamari, soy sauce, “lite salt”, baking soda, Epson salts, sodium-based baking powders, and anything “sodium” in its name, as well as salt substitutes. 
 A water softener has salt added to the water, use potassium water softener instead.

Seasonings:  Refined table salt, commercially made seasoning from unnatural ingredients.

Avoid all Sugar Products
 All candy products, processed foods with sugar in them.  Remember cancer feeds primarily on sugar and products that metabolize into sugar such as meat and fat.

Sweets:  Refined white and brown sugar, sugar syrups, chocolate, candy, cookies, donuts, cakes, pies, or other products containing refined sugars or artificial sweetners.  
Fruit:  Canned and sweetened fruits, also non-organic dried fruits.

Avoid all White flour or white rice products
 All white flour products and white rice products avoid, whole grain flour or brown rice is O.K.
 
Grains:  Refined, bleached flour products, white rice, cold breakfast cereals.

Avoid certain beverages 
 Alcohol, any carbonated beverage, commercial beverages, black tea and other non-herbal teas.  Coffee as a regular beverage (except as prescribed for intake for castor oil by mouth or as a coffee enema).  Cow’s milk is not allowed.
    
Beverages: Alcohol, coffee, tea, cocoa, carbonated beverages and soft drinks, all artificial drinks and soft drinks, commercial juices with preservatives, etc.  (Yet a small amount of wine could be beneficial to some.) 

Commercial Prohibited Foods
 All manufactured (processed) foods, bottled, canned, frozen, preserved; refined, salted, smoked, and sulfured foods.  Bicarbonate of soda in food, candy, cake, chocolate, cocoa, ice cream, mushrooms, paprika, basil and oregano. 

Nuts and Seeds:  Roasted and salted seeds and nuts.
Soups:  Canned, packaged, creamed soups. 
Vegetables:  All canned vegetables with added preservatives. 

Avoid all Chemicals
 Nicotine, hair dye (including henna), hair permanents.  Cosmetics, underarm deodorants, lipsticks and lotion, shampoo (with the exception of herbal shampoos).  Chemical cleaning products, house water softeners, pesticides, fluorine in toothpaste.


  D.  Meal Times -   Two and a third meals a day

 The body is not a machine and the organs need to rest, the idea of continuously eating or snacking is not good the body needs a rest.  Two or three meals is best with liquids in between the meals.   

  Breakfast
 In the morning the body is still in the fasting mode.  During sleep and from the last meal onwards to the morning the body is fasting and in a detox mode, this is a time of cleansing from toxins and poisons and re-balancing the pH and other nutritional parameters.  Eating a solid meal in the morning breaks the detox going on, juice does not stop the fasting process.  Just drinking juice is the ideal, but eating a mono or duo fruit meal is O.K. too.  Using a green superfood or protein powder at this meal is very beneficial. 

  Mid-morning and Mid-afternoon 
 Juice or fresh fruit is the ideal as a snack. 

  Lunch and Dinner
 A larger living foods main meal can be eaten at this time, it’s partly personal choice which is also situational specific.   Lunch and Dinner are the two main meals a day for most people but for some breakfast and dinner might be the two main meals. 

 Many people into raw foods only eat two main meals a day and have a light third meal or just a snack or juice.  In fact many people around the world, regardless of diet, eat only two meals a day.  Americans eat way to much and thus have a problem with being overweight.  Obviously cutting out one meal cuts out the unnecessary calories.  The question is which meal.  Now this is a debated question, which meal to cut out? 

 Some say that the dinner should be cut since people will sleep better and its not good to be eating to much before going to sleep.  Others say the morning meal is best to cut out since the bodies cleansing process is extended.  Others say lunch is the best meal to skip or eat light because most people work and have little time.  Thus it is partly a matter of personal circumstances and needs. 

 There is a theory called “grazing”, that eating small meals throughout the day is best.  But this is a fallacy.  Our bodies organs are like little machines and need a rest or they get worn out faster. (i.e. diabetes)  When the organs are not in use they are being repaired and rebuilt on a cellular level.  Thus having several hours in between meals gives them a rest, just like sleep gives the whole body a rest.  The organs will eventually suffer from grazing and so will the teeth.  If the teeth are not cleaned and brushed after every meal then they will deteriorate faster.  Some raw fooders who eat a lot of fruit and don’t brush end up with teeth problems, food is food. 

A small light snack such as fruit or juice, in between meals is not another meal or heavy load to digest.  But grazing on foods throughout the day is discouraged. 

So two main meals a day is the best approach.  Dinner is usually the best place to have one of the main meals, especially for working men and women.  As long as there is an hour or two between eating the main dinner meal and going to bed it is fine.  That leaves two other options for the second main meal, breakfast or lunch.  To have lunch as the second main meal is really the best choice but may be impractical for some working people.    
 
 Fruit and vegetable juices do not start the digestive processes working.  Coffee, milk, caffeinated tea, and all solid foods start the digestive processes working.  Once you start the digestive process working it secretes hydrochloric acid in the stomach and you get hungry.  You don’t want to leave a lot of acids in the stomach so adding some solid foods is best to
dilute it.   

 When a person goes on a fast whether it is a water or a juice fast the digestive process stops working.  After about 2 ½ days the process of catabolism starts which digests dead and disease and dying cells and flushes them out of the body.  Thus fasting more then three days is very beneficial and a seven day fast is considered standard as part of a healthy dietary lifestyle.  The Alleluia Diet recommends a seven day juice or water fast as least once a year or better yet twice a year.  The authors book on juice fasting goes into detail explaining this.   

 The night time sleep is a mini-fast, that is why breakfast is called ‘break’ ‘fast’.   We break the fast at breakfast.  The body is really not in the state of catabolism until after two days on a strict fast, as just noted.  During sleep the body does some housecleaning and repairing and rebuilding.  To extend this time could be beneficial.  With this reasoning breakfast would be the best meal to skip or eat light.   

 The Alleluia diet is Two and a Third meals a day.  The two main meals are main meals with food preparation and everything else that goes into a main meal.  There are no recipes given in this book for main meals.   There is a list of raw food uncook books following this section.  Buy at least three or four of these uncook books to give a variety of authors to learn from and a large selection of receipts. 

 Either at breakfast or lunch should be the one third meal time.  This could just be a glass of juice or some fruit or it could be a green smoothie.  The green smoothie is often a meal in itself.  Adding a tbsp or two of green superfood powder like wheat grass or barley grass to juice would be very beneficial and is recommended.  

 At least twice a day an Alleluia person wants to get their daily dose of greens, whether in the form of a smoothie and/or green superfoods and/or a heavy green salad.  The ideal is to have greens three times a day, especially if a person is trying to get over an illness or heal a degenerative disease.  Thus the third meal just add a green superfood. 

 Some suggestions for breakfast fruits could be helpful here.  A mono meal means having one type of food during that meal.  Having one or two types of fruit or vegetable during a meal as the 1/3 meal could be another option instead of a juice or a smoothie. 

 There are hundreds of different types of fruits and vegetable combinations that can be added together or eaten separately.  Some examples of mono-meals are: 1 cantaloupe (3 lbs); 1 honeydew melon (3 ½ lbs); 2-3 lbs of watermelon; 1-2 lbs cherries; etc.  Even though this seems like a lot of fruit remember it is mostly water.  Combining several fruits or multiple fruits like: mango and bananas; mango, blueberries, raspberries, and peaches; slices of cantaloupe, melon, watermelon, pineapple; etc.  Plan meals ahead or just use what you have.   

 Lunch might be the better option, for the 1/3 meal, especially for busy working people.  A smoothie or some fruit or just juice at lunch might be more appropriate.  And just have a tbsp. of green superfood to go with the meal too.  A smoothie prepared ahead of time is a great way to do lunch.    

 The third meal is a light meal and could be a snack meal or no meal.  Two solid Alleluia meals and one light Alleluia meal referred to as a 1/3 of a meal, or this could be just juice or skipping a meal are the goal.

  E.  Three Types of Alleluia Diet or Six Sigma Diet  

 A basic overview of dietary groups in the vegetarian realm showed the breakdown found in the literature is in the following chapters.  The section of limited dairy, eggs, is explained in the chapter on this topic which cites those are fooders who wrote about this usage.  

I.  Raw Vegetarian/Living Foods Diet Lifestyle’s
  - Raw Healing Vegan: 80/20 to 100% raw;
  no meat, fish, fowl, eggs, dairy
  Very little condiments or sweets, 
 - Raw Gourmet Vegan: 80/20 to 100% raw;
  no meat, fish, fowl, eggs, dairy
                       Uses condiments like honey, spices 
  - Vegetarian: 50/50 to 80/20 raw, gourmet
  & limited eggs, goat’s milk, etc. 

 Thus there are three types of Alleluia diets, all three are 80/20 in orientation but 100% raw is an option:

1.  Alleluia Healing Diet
 An 80/20 to 100% raw vegan, no salt and very little condiments or sweets.  A very strict raw diet with no cheating if your seeking healing.  

2. Alleluia Cuisine Diet
 An 80/20 to 100% raw vegan diet with use of condiments and spices. 

 3. Alleluia Transitional Diet
 A transitional vegetarian or lacto-ovo vegetarian diet going raw. 

 The Alleluia healing diet is a strict raw vegan diet with no salt or other foods that may not be healthy for the healing process.  It is actually the best diet for most people, since most people have health issues that need healing!  

 The healing diet is also an intervention diet which doctors can work with in a medical model.  Examples of vegetarian diets that were used for healing diets for heart disease, could be the Pritikin diet, the Dean Ornish, MD, Ornish diet, the Caldwell Esselstyn, Jr. M.D. diet.  Vegetarian diets for reversing diabetes include Neal Bernard, M.D. and others, yet the raw vegan diet takes healing diabetes to the next level and being able to heal both type 1 and type 1, such as by  Gabriel Cousens, M.D., and Robert Young, Ph.D.

 The Alleluia Healing diet is more of a lifestyle medicine approach which has been emphasized by the healing diets in the previous paragraphs or by programs like; the Hans Diehl, Dr.H.Sc. CHIP program (Coronary Health Improvement Project).  These programs show how simple lifestyle changes can prevent, arrest, and reverse many of our largely lifestyle-related diseases.    

 Whereas some degenerative diseases can be arrested or reversed on a basic vegetarian diet the raw vegan diets such as heart disease or diabetes, more serious degenerative diseases need a more serious diet then a basic vegetarian diet which a raw vegan diet is all about.      

 The Alleluia Cuisine Diet is a diet that involves a gourmet diet and is more open ended.  Most of the raw food uncook books are about this gourmet orientation.  Raw chefs like Rhio, Cherie Soria, and others make raw foods look and taste like meals people are normally used to eat in many restaurants serving the standard American diet.  

 There are a lot of good uncook books that use this approach and are listed in the following section, “Raw Uncook books.” 

  F.  Alleluia Transitional diet

 An 50/50 to 80/20 raw vegetarian diet, is a looser diet for those in transition.  All forms of condiments and spices are allowed.  Very limited uses of eggs, dairy, cheese or fish are allowed to accommodate the change.  This diet is transitional and not meant as a long term lifestyle. 

 What do we mean by the Alleluia Cuisine diet?  The internationally known raw food Chef Chad Sarno in his uncook book: Vital Creations, An Organic Life Experience, Bringing the Simplicity of Cultural Cuisine to the Home, he explains the:  Root of All Dishes the Base components Base Recipes.  He notes that in most recipes a fat, salt and acid are always the foundation with a sweet being an option.  Other raw food chefs emphasis this since these are the basic tastes in our taste buds.  The base components for each of these four categories include:
 Fat: cold pressed oils, olive, flax, sesame, sunflower, walnut, hazelnut, soaked various nuts, unsoaked pinenuts, nut butters, almond, sesame, cashew, avocado, sundried olives, coconut.   
 Salt: celtic sea salt, nama shoyu, miso, sweet white, red, dark barley, sundried olives, and or brine, umeboshi plum.
 Acid: apple cider vinegar, citrus, lemon, lime, orange, grapefruit, sauerkraut.
 Sweet: dried fruits such as dates, raisins, prunes, cherries, coconut, apricots, etc., apple, pear, orange, sweet white miso, carrot, beet, bell pepper; red, yellow and orange, cherry tomatoes, coconut water. 

 Chad also explains the different tastes for different cultures can be made with different spices, herbs and produce combinations.  Different cultures like the Italian, Thai, Mexican, African, Japanese, Greek, Indian, and American each have different tastes that are made up of the spices, herbs and produce used.  Chad emphasizes cooked to raw vegan conversions (butter, milk, cream, sour cream, mayonnaise, cheese, meat)  and texture substitutions (cooked, greasy and fried, pliable, flaky). 
 
 Most of the national and international raw chefs, such as Cheri Soria, Rhio, Victoria Boutenko, and others all emphasize these things in different ways.  They emphasize a gourmet or cuisine orientation.  Most people do not realize this, they think that raw foods, means a bunch of fruits and vegetables and nuts unprepared in a bowl!  Rhio’s raw food book uncook book is a good example of how all the American foods people eat can be mimic in the raw food world of the raw food chef. 

 The Alleluia Healing diet can use this Alleluia Cuisine orientation but some of the spices, salts and perhaps sugars and combinations and foods need to be avoided or limited.  For example someone with a yeast problem or a diabetic would probably avoid eating a lot of sweet fruits and other sugars.  A person with health concerns that is looking for healing can start out with the Alleluia Cuisine diet but then would need to eliminate what is not good at that time for their specific health concern.     

 The Alleluia Transitional diet is just that transitional and not meant to be for a lifetime.  It could take a couple of weeks or a couple of months or some people may fall back to it after months or years of being 80/20 raw vegan.  Even though some vegans may object to any kind of animal product being part of a raw diet, I have noted the recommendations of secondary animal products (dairy, eggs) by major raw fooders, elsewhere in this book (i.e. Rhonda Malkamus 2005 uncook book, in the Halleluiah diet’s transitional diet has the use of secondary animal products, or their emphasis on goats milk for infants).  This is a loose 80/20 raw vegan diet for those who need some slack.  Secondary animal products are allowed in the Alleluia Transitional diet but they are not recommended. Even if you feel the need to have a piece of fish, no big deal, have it and get over it and move on.  Be assured that most vegetarians and raw fooders went through a transitional period.  Keep evolving.

  G.  The Alleluia diet food Pyramid

 If a food pyramid were to be designed for the Alleluia diet it would consist of about five levels.  These five levels are withing the 70/20/10 carb-fats-protein framework.  This involves 70% carbohydrates, 20% fats, 10% protein. 

Top level 1.  High-Fat and High Protein Concentrated foods, Oils.  Beans, honey, etc.

Lower top level 2.  Breads and Cooked Grains, Cooked Vegetables.  Whole-grain breads, brown rice, baked potatoes, soups, stews. 
 Eat cooked foods only at lunch or dinner, not both.

Middle level 3.  Raw Nuts and Seeds
 Consume sparingly.

Lower middle level 4.  Fresh Vegetable Juices, Smoothies and Green Super-food powders.
 One to two 8 oz. servings a day of juice, carrot juice being part of it, this does not include a shot or two of a green juice.  At least twice a day have greens in the form of juices (wheat grass, etc.), smoothies or a green super-food powder. 

Bottom level 5.  Raw Fruits and Raw Vegetables.
 Raw vegetables should be the major part of the diet, sweet fruits in limited quantity daily.   The foundation of the pyramid are the fruits and vegetables.
 

  H.  Alleluia Living Foods Blueprint

 This section is from the book: Alleluia Living Foods Blueprint, the Evidence for Plant-based and Raw Nutrition.  This book has over 800 footnotes giving the solid scientific reasons and studies for this blueprint of optimal health and healing.  This is the blueprint for the Alleluia diet.  This gives a basic outline of what is needed in the body for optimum health as vegetarian, vegan, raw vegan with living foods! 

1.  Raw  100%          (100% raw/living foods; the ideal)
2.  Raw  80/20           (greater then 80% raw, less - 20% cooked; transitional towards 100%)
3.  Vegan             (no animal products of any kind, cooked or raw; ideal)
4.  Strict Vegetarian    (secondary animal products are  discouraged; transitional use)
5.  Organic                   (as much as possible; ideal) 
6.  Whole Foods           (whole foods ideal yet limited grain  usage, transitional)
7.  Contains adequate complete proteins from plant sources
8.  Contains adequate carbohydrates intake from plant sources with moderate yet adequate caloric intake
 9.  Contains all essential fats, including Omega 3 fatty acids from naturally occurring plant sources
10.  Contains only low to moderate sugar and exclusively from whole food sources (fruitarianism is discouraged)
11.  Highly mineralized, low to no commercial salt
12.  High in nutrition such as vitamins, antioxidants  and phytonutrients
13.  Contains a significant quantity of chlorophyll-rich green foods
14.  Contains a large proportion of high-water content foods
15.  Provides excellent hydration, with good water
16.  Includes Supplements (vitamins, B12, superfoods, protein) as is needed
17.  Includes raw vegetable juices and fasting
18.  Is nutritionally optimal for detoxification and rebuilding
19.  Is pH balanced and has proper food combining

20.  We also agree that this way of eating can be further optimized by:
 a.  Is in recognition of official nutritional standards and studies
 b.  Is in recognition of living-foods standards and criterion
 c.  Is fun, holistic and environmentally friendly!
 d.  Has sunlight, fresh air, natural personal care products 
 e.  Recognizes addiction, bad behavior and good exercise  
 f.  Recognizes body types, transitions and schools of thought
 
 In the Alleluia Living Foods Blueprint, book it goes into detail citing the citing the scientific reasoning and studies for each of these 20+ categories. 

   I.  Fruits and Vegetables the Alleluia Keys!

 Dr. Sherry Rogers M.D., notes: “The problem is that voluminous studies by researchers around the world and even some by the U.S. government itself admit that the average U.S. diet does not supply 100% of many of these pivotal minerals.  In fact, many studies showed that one-third or more of the people were low in a particular nutrient.... When you apply some statistics to the over 40 nutrients at once, you realize quickly that probably at least one in every three people is deficient in at least one nutrient.  And this is what we see in private practice.  The problem is that this puts these unsuspecting victims of processed foods at a distinct disadvantage in terms of detoxifying chemicals.  And it makes them more vulnerable to becoming chemically sensitized when compared with someone who has a full deck of nutrients.”

 Dr. Sherry Rogers comments: “There are a number of ways, all of which are so subtle that nutrient deficiency is rarely sought as a cause of symptoms.  For starters, the processing of foods to improve taste and extend shelf life is a major cause.  When you process brown rice to form white rice by grinding, bleaching, and other processes, you lose roughly 80% of many trace minerals, like magnesium, manganese, copper, zinc, and more.  And an equivalent loss occurs when you go from whole wheat berries down to bleached white flour, one of the mainstays of the standard American diet (SAD) in the form of white bread.  So this last 50 years of processed foods is a vast experiment in what the human chemistry can adapt to.  It is a huge experiment to see if by throwing out 80% of the nutrition of one of the major components of the diet, the health of mankind will suffer or not.  And it has.”

    Phytochemicals:  
 Rhio in her book, Hooked on Raw gives a good explanation of phytonutrients also called phytochemicals (sometimes phytoestrogens when found with estrogenic properties).  “Phytochemicals are substances, which have recently been discovered by the thousands, in various plant foods.  They are found locked in the vivid color pigments of fruits and vegetables.  As far as the experts know at this time, they are not nutrients (like vitamins, minerals or amino acids) because the body does not assimilate the into its cell structure and does not use them for fuel.  Some Beneficial Functions of Phytochemicals:”

a. The amazing thing about phytochemicals is that they seem to assist or aid the body organs in their work; in other words, they somehow help the organs to function better.  They also stimulate the immune system. 
b.  They serve as protective factors for the various body systems and processes.  The  function of phytochemicals in a plant is to protect the plant from pollutants, radiation, insect predators, disease and other potential damage.  These protective factors are transferred to our bodies when we eat and then assimilate raw plant foods (and to a lesser degree, cooked plant foods), and then protect us in the same way that they protected the plant.
c.  They serve as antioxidants which assist the nutrient antioxidants (Vitamin A, C, E, Selenium, etc.) in detoxifying our body.  They prevent or mitigate cell damage caused by free radicals.
d.  They assist in the formation of enzymes which process and remove carcinogenic  substances from our cells.  Broccoli and other vegetables of the cabbage family contain sulforaphane, a well-studied anti-tumor compound. 
e.  Some phytochemicals assist in the transfer of nutrients through the blood vessel walls into the cells.
f.  They block or interfere with processes that lead to disease conditions in the body by inactivating or inhibiting the enzymes associated with these disease conditions.  For example, isoflavones found in legumes deactivate cancer-gene enzymes.
g. They block carcinogenic substances from entering the cells and they inhibit growth of malignant cells.
h.  Some phytochemicals calm and quiet the nervous system, and also reduce blood pressure through the regulation of hormones.  One of these, 3-n-butyl phthalid, is found in celery.
i.  They reduce cholesterol levels by blocking its absorption in the intestines.  Saponin, found in soybeans and fenugreek seeds, have this capability.

 “A group of pigments known as flavonoids exert antioxidant activity that is generally more potent and effective against a broader range of oxidants than the traditional antioxidant nutrients vitamins C and E, beta- “A group of pigments known as flavonoids exert antioxidant activity that is generally more potent and effective against a broader range of oxidants than the traditional antioxidant nutrients vitamins C and E, beta-carotene, selenium, and zinc.”    “Falvonoids are sometimes called “nature’s biological response modifiers” because of their anti-inflammatory, antiallergic, antiviral, and anticancer properties.”     
         American Journal Clinical Nutrition       Life Science        Pharmacol Review


   J.  Food prep. with Cheri Soria 

 Cherie Soria is one of the leading experts in raw foods and the following chapter is an article (Take The First Step Toward Vibrant Living! ) by her that gives an excellent overview.  

    “Our health is a reflection of the way we experience life. The sad truth is most people do not know what it means to live a vibrant life. Many people think they are healthy because they have no visible symptoms of illness, but the best way to measure health is to look at the amount of vitality and enthusiasm for one has for life. Today, millions of people are literally sick and tired from living fast, eating fast, and eating fast foods. Most of these fast foods are cooked, refined, often fried, and toxic to our bodies. They are eaten on the go or in front of the TV, without consciousness or appreciation for any nourishment they may provide. The increasing numbers of people who are sick, depressed, and walking around unconscious is a telling story of how we live our lives.

 Taking the first step toward vibrant living is easy -- simply add more raw plant-based foods to your diet. It is a profound way of taking responsibility for your own well being and getting on the road to conscious, joyful living. The results are better health, more energy, more enjoyment of the foods you eat, and more appreciation of the simpler things in life. This back-to-nature approach to eating provides more life to our bodies, minds, and spirits, and enables us to appreciate the gift of being fully alive.

 People are often surprised when they begin eating raw foods that they find greater enjoyment in eating than they did on their previous SAD (Standard American Diet). This depth of satisfaction is not only physical it is mental and spiritual, as well. Eating more raw foods increases one’s health, and encourages a mindful appreciation of life and a greater connection with nature. This does not mean that eating cooked food is bad, only that the more we replace cooked foods with raw foods in our diets, the more vitality, clarity of mind, and presence of being we experience.

 Eating simply does not mean giving up the ecstatic pleasure of food. On the contrary, natural foods prepared consciously, with “satva” (presence of mind) are even more pleasing.  When we prepare food in a state of appreciation, love is transferred through the food to us. Simple, delicious, live foods prepared with loving consciousness leave us feeling lighter and freer in all aspects of our being. Perhaps there is another part of us that requires nourishment, which cannot be measured by scientists.

 Many people who transition to a raw vegan lifestyle find that they require much less sleep and feel better, immediately.  Others experience rapid detoxification because raw foods can stimulate cleansing of both the physical and emotional bodies.  Therefore, unless you are gravely ill, we suggest that you increase the amount of raw food in your diet slowly, over time, to avoid cleansing reactions such as headaches, dermatitis, lethargy, stomachaches, gas, and emotional outbursts.  Support your transition to be most enjoyable by listening to your body, and increasing the amount of raw foods in your diet moderately and gently.

 Many people think it’s difficult or complicated to get started on a raw food diet it takes a long time to prepare and it requires special equipment. The truth is, it can be as simple as peeling a banana or as complicated as making Banana Torte with Chocolate Sauce.  They are both good it’s up to you how much time you want to spend in the kitchen.  A simple smoothie or blended soup can be easy to prepare and still be delicious and totally satisfying. Then again, sometimes you want to prepare something more complex, like lasagna or ravioli. Most of the comfort foods you now enjoy can be prepared without cooking if you set-up your kitchen to support a new way of preparing foods that is delicious and nourishing on all levels.

 Below you will find many ideas and suggestions that will assist you in the preparation of simple, delicious foods to suit your lifestyle, time available for food preparation, and taste preferences.  This is a moderate approach, created to inspire and assist those interested in becoming healthier and more conscious about their food choices, in a most delicious way.  You will find guidance for setting up and managing your raw food kitchen, including hints about food storage and making the most of your time. To assist in eliminating guesswork, there is a list of foods and equipment to have on hand to maximize ease and enjoyment while transitioning to this most life enhancing, vibrant way of living.

Setting-up and Managing Your Raw Food Kitchen

 Having your kitchen set-up to make raw food preparation easy and fun is an important key to staying with the raw lifestyle. Even if you do not intend to eat ONLY raw foods, having a well-stocked pantry, and the supplies you need, will help you in your transition to a high-raw lifestyle.  When you can create delicious satisfying raw foods easily and quickly, you will succeed. The basics of a raw food kitchen includes foods and supplies to keep on hand and basic kitchen equipment that make it easier and more fun to create everything from simple daily fare to gourmet masterpieces. To help make food preparation easier and faster, I have provided some tips about storing, ripening, and sprouting, and included a few, simple recipe ideas.

Basic equipment for a raw food kitchen

 A stove and pots and pans for cooking are among the things you will NOT need in your raw food kitchen! In fact if you are happy eating really simply, there is very little equipment you need for daily food preparation, other than a refrigerator, blender, some good knives, and a cutting board. But if you want more than salads, blended soups and smoothies, there are a few other items you will want to have. Here is a list of equipment and supplies that will make it easier and more fun for you to live the raw food lifestyle in style:

· A good chef knife with a non-serrated blade, 6 – 8 inches in length
· A good paring knife with a non-serrated blade
· A wet-stone, diamond steel other type of knife-sharpening system
· A bamboo or wood cutting board
· A blender or Vita-Mix for making smoothies, soups, juices, dressings, and sauces
· A good water filter to remove chlorine and other chemicals from tap water
· A colander/strainer for washing and draining produce
· A large salad bowl for holding salad greens and tossing with dressing
· A hand shredder/grater for carrots, beets, gingerroot and vegetable pasta
· An assortment of rubber spatulas
· Glass storage jars with lids
· A salad spinner to help remove water from greens
· Sprout/nut milk bag to use for growing sprouts or straining almond milk
· Biodegradable soap to wash dishes and non-organic produce

For more gourmet raw food preparation you may also want to add the following items:
· A food processor such as a 9-, 11-, or 14-cup Cuisinart
· A spiral slicer for making beautiful pasta from squash and root vegetables
· An dehydrator with teflex sheets for making crunchy snacks and dehydrating soaked nuts
· A selection of spring-form pans and torte pans for making exquisite looking desserts
· A garlic press
· A hand-held citrus juicer or reamer
· Plastic screening (available at hardware stores) for draining soaked nuts/ seeds
· Cheesecloth for making live nut cheese

Stocking your raw food pantry

  Some of the following foods may require a search party to find, but are well worth special ordering to allow for lots of variety, texture, and flavor.  The internet is handy for ordering dried foods such as sea vegetables and sun-dried tomatoes. Use non-chlorinated water and organically grown produce whenever possible.

· Assorted sea vegetables. Includes nori sheets for sushi rolls and dulse or kelp to use as a salty seasoning. Found in Asian markets health foods stores and International Foods sections of some supermarkets.
· Assorted dried fruits. Includes raisins, dates, pineapple, mango and papaya. Used for sweetening desserts in place of sugar.
· Sun-dried tomatoes.  Found in Italian specialty markets, health food stores and international foods sections of some supermarkets. Used in marinara sauce, dressings and other dishes.
· Fresh onions & garlic.  Store in a cool, dark, dry area of the pantry.
· Natural, sun-dried sea salt, or Celtic salt.  Preferred over regular table salt (sodium chloride).  Use sparingly.
· Assorted organic dried spices/herbs/extracts.  Purchase in small quantities to keep fresh and bug-free. Store in dark cool environment. Spices and herbs are best when replaced twice a year.
· Wheat-free Tamari or Nama Shoyu.  A naturally fermented, unpasteurized, salty seasoning that adds depth to dressings, sauces, and Asian foods. Although it is not technically raw, it contains friendly bacteria, so it is a live product. 
· Rapadura or sucanat. Dehydrated cane juice that is less processed than many other forms of sugar. Used in desserts and sweet sauces as an alternative to brown sugar. 
· Raw Agave Nectar. A light, low-glycemic sweetener for those watching their sugar intake. Use in place of honey, which is not a vegan product (it is an animal product).
· Carob and cocoa powder to make desserts for celebration
· Seeds for sprouting. Includes alfalfa, broccoli, onion, flax, buckwheat, mustard, legumes, etc.
· Acidophilus powder capsules. Found in health food stores and some supermarkets. Very useful for people who drink chlorinated water or have taken antibiotics.  Also used in making live nut or seed cheeses. To make cheese, use 2 capsules of powder per cup of nuts (discard gelatin capsules), and blend with a small amount of filtered water until creamy. Pour batter into a cheesecloth-lined colander and put it in the pantry for 8 hours. Store in the refrigerator until ready to use. Lasts about a week.

Basic foods to keep in the refrigerator 

  I recommend that all oils, olives, nuts, seeds and other fatty foods be kept in the refrigerator to maintain their integrity and not become rancid. This is very important. A few ounces of olive oil can be kept in a cool place in the pantry, because the cold refrigerator will cause it to become too firm to use without heating.

· Organic extra-virgin oils. Olive oil, coconut oil, flax oil, avocado oil, pumpkin oil and sesame oil.
· Toasted sesame oil.  Though not raw, a few drops added to Asian-style dressings and sauces will provide a cooked flavor for those in transition.
· Raw (not roasted) sesame tahini.  Delicious in sauces and dressings.  Sweetened for desserts and fruit dips.  Can be a base for milk with the addition of dates and a little vanilla.
· Raw (not roasted) nuts.  Includes almonds, walnuts, macadamia nuts, and cashews.  Used to make piecrusts, cookies, candies, etc., sauces, dressings, milks, creams and cheeses.
· Brown sesame seeds, pumpkin seeds and sunflower seeds.  Used in sushi rolls, dressings, sauces, and patés.
· Dried, shredded, unsweetened coconut. Used in fruit salads, pies and other desserts.
· Light (in color) unpasteurized miso.  Found in Asian markets or health food stores.  Used to flavor cheeses, pates, soups, sauces and dressings.
· Ripe avocados.   Keeps up a week or more in the refrigerator  (if they are not overripe when they go in).
· Ripe fruits.  Excluding bananas, which turn dark brown when refrigerated. (Freeze ripe bananas for ice cream and smoothies.)
· Assorted fresh greens. Includes lettuce, parsley, kale, cilantro, etc. Store in sealed plastic containers or Evert-Fresh (green) bags.
· Assorted fresh vegetables and non-sweet fruits. Includes cucumbers, sweet red peppers and zucchini.

Foods to keep on the kitchen counter, away from direct sunlight
· Bananas
· Avocados (when ripe move to the refrigerator)
· Tomatoes
· Seasonal fruits
· Sprouting/growing greens
· Soaking nuts and seeds -- soak in glass jars for several hours, then store in refrigerator.

Ripening and storing produce is an important part of managing a raw food kitchen
· Greens such as lettuce and fresh herbs store best in tightly sealed plastic bags or containers in the crisper section of the refrigerator.  Store below the top shelf to avoid frostbite.
· Check produce often -- especially fruit -- to ensure appropriate ripeness for meals.
· Store dry goods like seeds for sprouting, dried fruit, etc. in clear glass jar with tightly fitting lids in dark, cool cupboards.  Identify clearly to eliminate guesswork, save time, and extend shelf life.
· Store nuts, seeds, and oils in refrigerator or freezer to insure integrity of oils that rancid easily in warm climates.
· Bananas need nurturing to insure there will be enough ripe ones daily to eat and use for smoothies. Rotate from cooler to warmer areas of the house, depending upon how many you have. Don’t store in refrigerator because they turn brown and mushy and make everything taste like banana!
· For morning smoothies allow 1 - 3 bananas per day per person.  Buy them several days to a week before using to allow time for brown spots to develop.  When they over ripen, you can peel and freeze them for use in smoothies and ice cream.  Do not defrost frozen bananas?use them frozen.
· Avocados also need special care to insure you have ripe ones everyday. Purchase avocados green and allow them to ripen at home away from probing hands of other shoppers. Once ripe, avocados can be stored in the refrigerator for several days. If they are put into the refrigerator before becoming fully ripe they can last for a week or more. Avocados are great in salads, blended soups, dressings and desserts. That’s right?desserts! I suggest you limit your intake to no more than ½ - 1 avocado per day per person.

Ideas to save you time in the kitchen
· After returning home from shopping for produce, wash your vegetables, except leafy greens, and put them in sealed containers in the refrigerator to insure longer life and maximize convenience when you need them.  To prepare vegetables for quick and easy juicing, wash and trim several days’ worth of carrots, beets, celery, etc. and store in a sealed container in the fridge.
· Chop vegetables for salads and soups twice a week and store in sealed containers in refrigerator for quick meals. Do not precut cucumber, tomato, peppers, leafy greens, or avocado, as they degrade quickly.
· When creating salad dressings, make extra quantities, to speed meal preparation throughout the week. For best results do not use fragile ingredients such as fresh peppers and cucumbers if you expect to keep the dressing in the refrigerator for more than a couple of days.  Create a couple of basic dressings and vary the herbs and fruits to change the flavor before serving. Keep in mind that once chili peppers are added, food becomes more heat intense the longer it sits, so be cautious in the amount you use if it will be eaten the following day.
· Once a month, peel garlic cloves, mince or press, put them in jar and cover with olive oil. The cloves will keep for weeks and speed meal preparation.
· Make pesto sauce and freeze in small jars or ice cube trays for convenience. When basil is in season, make large quantities of pesto to enjoy all year round.
· In the morning, while preparing morning fruit or making a fruit smoothie, rinse sprouts and soak nuts and seeds. Rotate fruit to insure even ripening and check leafy greens to refresh and replenish when necessary.
· Nuts and seeds become more digestible if germinated by soaking in water for several hours.  Store them in water in the refrigerator for instant availability to make milk, cheese or pates.
· Pure water is essential! Most cities add chlorine and other chemical agents to kill bacteria in the water. While that does reduce the number of illnesses caused by dangerous bacteria, it also kills the friendly bacteria we need in our intestinal tract in order to remain healthy. A good practice is to filter your water using a carbon filter, which should be changed once a year. You can also purchase water that has been purified using osmosis or distillation.
· When possible, buy organically grown produce! If organic fruits and vegetables are not available, wash produce well, using a mild biodegradable soap and rinse thoroughly. Vegetables that have been waxed or obviously coated should be peeled. Peel all root vegetables that have been treated with chemicals or had fungicides added to their soil. Fruits and vegetables with thin skins, such as strawberries and tomatoes are less safe than those with thicker skins and are also often less flavorful. Whenever possible, choose fruits and vegetables that have been picked ripe.

 For those of you just getting started even these simple steps may seem overwhelming at first, but when you have what you need to prepare health-promoting meals at home, you are less likely to grab fast food, making your journey toward vibrant living a joyful and successful one.

 Grow your own sprouts for a rich and rewarding experience Sprouts are LIVE foods – alive and growing. They are filled with vitality, which they pass on to us! It’s fun to grown you own, or nurture commercial sprouts for a day and give them more life.
· If you purchase alfalfa sprouts, rinse them well, drain thoroughly, and place in large jar covered with plastic screen or cheesecloth. Nurture them (they are babies, after all) and support the development of more chlorophyll by keeping them on kitchen counter in the light for a day. The chlorophyll-rich leaves will increase in size and deepen in color. Do not put sprouts in direct sunlight, as that will destroy them.  Rinse once in morning and again in evening, draining sprouts completely, each time. After a day of being in the light, they will have more vitality. Rinse again, drain thoroughly and store in refrigerator.  Use within a few days.
· Asian bean sprouts should be rinsed well and drained until nearly dry, then stored on lower shelf of the refrigerator. Avoid the top shelf, as sprouts may freeze.
· Check sprouts stored in the refrigerator daily and rinse them, if necessary.  Store well drained in sprouting jar, covered with a screen for easy rinsing.
· Purchase sprouting seeds for a fun and rewarding experience. They are easy to grow and delicious in salads. Children enjoy sprouts more when they are involved in soaking, rinsing, and watching them grow. Almost any grain, seed or nut will benefit from soaking and allowing time for germination.
· To grow sprouts, soak seeds in a jar of warm water for 6 – 12 hours, then rinse and drain every 12 hours until they are ready to harvest. When you rinse sprouts, mix them around well, so the ones in the middle will be allowed to see the light of day and turn green. Before refrigerating, place in large bowl of water, swish in water to loosen the hulls, remove sprouts carefully to avoid hulls, and drain well. Discard hulls. For detailed information about growing different kinds of sprouts, refer to “Angel Foods; Healthy Recipes for Heavenly Bodies” (Cherie Soria).

  Cherie Soria, founder and director of Living Light Culinary Arts Institute, is the author of Angel Foods: Healthy Recipes for Heavenly Bodies and coauthor of Comiendo Pura Vida (Eating Pure Life). Cherie has been teaching vegetarian cuisine for over 30 years and gourmet raw vegan cuisine since 1992 when she studied with Dr. Ann Wigmore.  Cherie is often referred to as the mother of gourmet raw cuisine, and has personally trained many of the world’s top raw food chefs and instructors.   Her institute is the: Living Light Culinary Arts Institute.

K.  Some Raw Uncook books

 There are many good raw food books on the market here are a few of them. It’s best to buy several of them to help you get started in this new dietary lifestyle.  It is best to buy several different authors to see their take on raw foods, basically they are very similar because it is all primarily raw foods although some do a little heating or cooking in the 80/20 raw food line.  Most are vegan although some use a little dairy as condiments.  All of these avoid red meats, poultry and fish, they are vegan. 

 Take the recommendations and standards as presented in this book and the Alleluia Diet Standards Blueprint book and use the receipt books accordingly.  For those involved in healing some of the receipts should not be used, such as if they have added salt, leave it out. 

     Buy at least three or four raw uncook books!  

Eating without Heating
  Sergei and Valya Boutenko
Green for Life
   Victoria Boutenko
Raw Family Publishing
www.rawfamily.com  Hooked on Raw     www.rawfoodinfo.com
by Rhio                            
Beso Entertainment         
P.O. Box 2040
Canal Street Station
New York, N.Y. 10013
Recipes for Life 
The Hallelujah Diet
Rhonda Malkmus          
Hallelujah Acres Pub.
Shelby, NC
www.hacres Rainbow Green Live-Food Cuisine
Gabriel Cousens, MD
Patagonia, Arizona
www.raw-food.com
www.treeoflife.nu
Angel Foods
Cherie Soria
Living Light International
www.Rawfoodchef.com  Back to the House of Health
  Shelley Redford Young
www.thephmiracle.us

Health Cuisine
Anna Maria Clement
www.healthfulcommunications.com       561-626-3293   Rawsome!
Brigitte Mars
www.brigittemars.com
303-442-4967
The Uncook Book
Elizabeth Baker
ProMotion Publishing
3368 Governor Drive, Suite 144
San Diego, CA  92122
1-800-231-1776  LifeFood Recipe Book
 Annie Padden Jubb, David Jubb
Jubbs Longevity, Inc.
508 East 12th Street
New York, N.Y.  10009
www.lifefood.com   
Uncooking with Jameth & Kim
Jameth & Kim Sheridan
Healthforce Publishing
www.healthforce.net
 Vital Creations
Chad Sarno
www.rawchef.org

Living on Live Food  
  Alissa Cohen
Kittery, Maine 03904
www.AlissaCohen.com  Thank God for Raw
Julie Wandling
Healthy4 Him Pub.
www.hacres.com
The Raw Gourmet
Nomi Shannon
Alive Books
604-435-1919  Schnitzer-Intensive and Normal Nutrition 
Dr. J. G. Schnitzer
www.doc-schnitzer.com
Raw
Charlie Trotter and
    Roxanne Klein
www.tenspeed.com Raw the Uncook Book
Juliano
www.juliano.com
 Living Cuisine
Renee Loux Underkoffler
Avery Publishing
www.penguin.com The Raw Truth, the art of preparing Living Foods
Jeremy A. Safron
www.tenspeed.com
The Raw Truth, the art of loving foods
Jeremy A. Safron and
Renee Underkoffler
www.lovingfoods.com Elaine’s Pure Joy Kitchen
Raw, Living, Organic, Vegan
Elaine Love
www.Purejoylivingfoods.com 
Raw Foods for Busy People
Jordan Maerin
rawfoodsforbusypeople.com
 Warming Up to Living Foods
Elysa Markowitz
760-251-7488
Book Publishing Company
Sunfood Cuisine
Frederic Patenaude
www.rawfood.com
800-205-2350
 Raw Food Made Easy
Jennifer Cornbleet
www.healthy-eating.com
Book Publishing Company

Eating in the Raw
Carol Alt
Clarkson Potter Publishers
www.clarksonpotter.com Raw in Ten Minutes
Bryan Au
www.rawinten.com

Dining in the Raw
Rita Romano
Kensington Publishing Co.
www.kensingtonbooks.com The Gourmet Uncook Book
Elizabeth Baker
ProMotion Publishing
800-231-1776
The Raw Food Primer
Suzanne Alex Ferrara
Council Oak Books
800-247-8850 Vibrant Living
James Levin, MD
GLO, Inc.
www.GLOinc.com
Vice Cream, over 70 sinfully delicious diary-free delights 
Jeff Rogers
Celestial Arts
www.tenspeed.com Smoothies and other scrumptious delights
Elysa Markowitz
Alive Books
www.alive.com

L  The Alleluia Green Zone

 On the Living Foods diet you eat a lot of produce, especially greens and after a while a person desires greens, and salads and vegetables.  A person needs to enter into and stay in the, Alleluia Green Zone!  Praise God!  

 Thus the Alleluia Diet recommends at least one or two or three of these every day.
  -  a green smoothie at least three to four times a week
  -  daily green superfoods in the foods 
  -  a shot of wheat grass daily
  - a glass or several glasses of green juice
  - a large salad with Kale and other greens daily

 Thus the Alleluia Diet recommends this not just from its research and experience but from the experience and recommendations of others.  These five suggestions are found in other raw vegan diets such as:
  - Raw Family Diet: a large green smoothie daily 
  - Hallelujah Diet: daily green superfoods in the foods 
  - Hippocrates Diet:  a shot of wheat grass daily
  - Gerson Diet: a glass or several glasses of green juice
  - Rainbow Green Diet: a large salad with Kale and other  greens daily

 One reason for this apparent need is the closeness of the chlorophyll molecule to blood.  Greens supply us with chlorophyll.  Chlorophyll is molecularly structured like our hemoglobin molecule.  The molecular structure of human blood and of chlorophyll are identical except that human blood has iron as its center and chlorophyll has magnesium at its center. 

 Green smoothies are one of the easiest and most delicious and fun ways to get greens into your diet.  People with degenerative diseases need even more green foods in their diet, the chlorophyll is a blood purifier and has many notable activities in the body and therapeutic activity.  These are noted in my Living Foods Standards Blueprint book.  To eat the amount of greens that is needed is difficult.  Green food powders are one way to get around this and have become very popular and successful.  Also the blender opens up the plant cells to let the chlorophyll and nutrients out to get into your system easier.  

 Green smoothies are basically green vegetables and fruits and other stuff.  There are many variations.  A basic one that I use is to start with a banana and water or juice and blend it up, add some lettuce blend it up, add another fruit or vegetable or two blend it up, add some protein powder, flax seed oil and some green powder blend it up, add whatever else I want and blend it up.  It can be a whole meal in one glass!   

 The benefit of green smoothies is not just in the extremely healthy mixture just mentioned above, but that it gives a place to add many of your nutrients supplements to in a tasty way.   Add some of the daily nutrients, flax oil and protein powder that you’ll have to take, into the green smoothie and blend it up, then drink it down!  Hmmm that was good! 

 To achieve optimum health as a raw vegan a person needs to get enough greens, the chlorophyll and phyto-nutrients into your body.  There is a lot evidence for this practice.   The benefits of a lot of greens can not be overly emphasized and the studies confirm this. 

 Dr. Ann Wigmore the discoverer of wheat grass and invented “nut milks” and dehydrated crackers, “almond loaf” and “live” candy.  Dr. Ann discovered the many healing benefits of blending foods, a large part of which consisted of greens.  She observed that eating blended food gave her superior health and cut her hours of sleep down to two hours per night.
 
 Viktoras Kulvinsks points out: “In July 1940 the first comprehensive report on the therapeutic use of chlorophyll was published in the American Journal of Surgery.  Under these auspices, and with testimonials by many distinguished doctors, the green pigment was described as an important and effective drug.  Some 1,200 cases ranging from deep internal infections, such as brain ulcer and peritonitis to skin disorders and pyorrhea had been treated and documented; after treating with chlorophyll doctors were able to close their reports with: ‘Discharged as cured.’”   A few are cited below:

 Dr. Burgi and his co-workers used chlorophyll in the treatment of anemia, tuberculosis, cardiac disease, arterioslerosis and mental depression because of its ‘tonic’ effect.     The efficiency of topical application of chlorophyll as a tissue stimulant and healing agent in cases of topic ulcer, varicose ulcers, decubitus ulcers, pilonidal cyst, osteomyelitis and other conditions have been proven by Bowers,   Morgan,  and Boehme.   Furthermore, the doctors at Temple University in Philadelphia discovered  that the green solution seems to thicken and strengthen the cell walls of living animals.

 Drs. F. Paloscia and G. Pollotten  used chlorophyll therapy with some success in the treatment of tuberculous empyema.    Cancer patients seem to have benefited to some degree from chlorophyll therapy, although results are inconclusive.

 Yoshihide Hagiwara, M.D. and pharmacist, (creator of a Barley grass powder) presented to the 98th Annual Assembly of Pharmaceutical Society of Japan, a paper showing the results of Dr. Hagiwara’s tests on the ability of grass juice to inactivate mutagenic substances found in agricultural chemicals, fertilizers and food additives.  Barley juice extract successfully decomposed the agricultural insecticide Malathion, dropping its concentration down from 100 parts per million (ppm) to 19ppm in two hours.  (And other food additives and preservatives were decomposed.)

 A study on wheat grass showed that it caused the inhibition of Carcinogens.  “These results are of interest for two reasons: first, the inhibition of activation of potent carcinogens is quite strong at a reasonably low level of extract and second, the wheat sprout extract is nontoxic even at high levels while most known inhibitors are toxic at medium to high levels.”

 Can there be such a beneficial tonic, completely safe, without side reactions?  Toxicity studies      have shown that chlorophyll is absolutely non-toxic when administered parenterally (intravenous or intramuscular) or by mouth to animal and humans.
        Rev. Gastroentology;  American Journal Surgery; 
           Am. J. Med. Soc.
  
 Victoria Boutenko points out some of the benefits of chlorophyll: Chlorophyll has been proven helpful in preventing and healing many forms of cancer   and arteriosclerosis.   …some of the many healing properties of this amazing substance.  Chlorophyll: Builds a high blood count; helps prevent cancer; provides iron to organs; makes the body more alkaline; counteracts toxins eaten; improves anemic conditions; cleans and deodorizes bowel tissues; helps purify the liver; aids hepatitis improvement; regulates menstruation; aids hemophilia condition; improves mil production; helps sores heal faster; eliminates body odors; resists bacteria in wounds; cleans tooth and gum structure in pyorrhea; eliminates bad breath; …”

 One study looking at fiber from fruits and vegetables found that people consuming more than 2 ½ servings of fruit and vegetables daily reduced the risk of colon cancer by 65 percent compared to those who ate less then 1 ½ servings daily.             Journal National Cancer Institute

 Green smoothies, wheatgrass or other freshly juiced greens, keep the greens in their colloidal form which is closest to the human body.  This is the highest form of taking in chlorophyll, trace minerals, phytonutrients and other essentials in greens.  Powdered greens come in a close second at about 80% of the value of fresh greens.  Even though powdered greens lose 20% or more of their value they are still very beneficial. 

 Entering into this Alleluia Green Zone in the Alleluia Diet is also found in many other raw food diets.  Most of the major raw food teachers emphasize this importance of greens in their diets.  Some of these include:

 Ann Wigmore discovered and researched wheatgrass and made it known.  She is recognized all over the world for her teachings on wheatgrass. 

 Reverend George Malkamus in his Halleluiah Diet emphasizes the use of Barley grass powder twice a day as a basic part of his diet. 

 Gabriel Cousens, MD emphasizes this Alleluia Green Zone in his diet, the “Rainbow Green Live Food Cuisine”. 

 The Gerson Diet emphasizes six glasses of greens a day for their cancer therapy, along with six glasses of carrot juice.  And a lot of salad material every day. 

 The Raw Family witness is in the Testimonial chapter, after the witness she writes about the discovery of green smoothies.  “After several years of being raw foodists, each one of us began to feel like we had reached a plateau where our healing process stopped and even somewhat began to go backwards.  After approximately seven years on a completely raw diet, once in a while, more and more often, we started feeling discontent with our existing food program.  I began to have a heavy feeling in my stomach after eating almost any kind of raw food, especially a salad with dressing.  Because of that, I started to eat less greens and more fruits and nuts.  I began to gain weight.  My husband started to develop a lot of grey hair.  My family members felt confused about our diet and seemed often to have the question, “what should we eat?”  There were odd times when we felt hungry but did not desire any foods that were “legal” for us to eat on a typical raw food diet: fruits, nuts, seeds, grains or dried fruit.  Salads (with dressings) were delicious but made us tired and sleepy. 

We felt trapped.  I remember Igor looking inside the fridge, saying over and over again, “I wish I wanted some of this stuff”....Such periods did not last.  We blamed it all on overeating and were able to refresh our appetites by fasts, exercise, hikes or by working more.  In my family we strongly believe that raw food is the only way to go and therefore we encouraged each other to maintain our raw diet no matter what, always coming up with new tricks.  Many of my friends told me about similar experiences at which point they gave up being 100% raw and began to add cooked food back into their meals.  In my family, we continued to stay on raw food due to our constant support of each other. 

 A burning question began to grow stronger in my heart with each day.  The question was, “Is there anything missing in our diet?”  The answer would come right away: “Nope.  Nothing could be better than a raw food diet.” 

 Yet, however tiny, the unwanted signs of less than perfect health kept surfacing in minor but noticeable symptoms such as a wart on a hand or a gray hair that brought doubts and questions about the completeness of the raw food diet in its present form.  Finally, when my children complained about he increased sensitivity of their teeth, I reached a state where I couldn’t think about anything besides this health puzzle.  I drove everybody around me crazy with my constant discussion of what could possibly be missing. 

 In my eager quest, I started collecting data about every single food that existed for humans.  As my grandmother used to say, “Seek and ye shall fin.”  After many wrong guesses, I finally found the correct answer.  I found one particular group that matched ALL human nutritional needs: greens.  The truth is, in my family, we were not eating enough greens.  Moreover, we did not like them.  We knew that greens were important, but we never heard anywhere exactly how much greens we needed in our diet.  We had only a vague recommendation to eat as much as possible.”  The rest of her book, Green for Life, answers this questions and encourages the use of green smoothies.

    Personal note: Let me give a brief witness after the beautiful testimony of Victoria Boutenko.

 Having been a cooked vegetarian since 1976 you would think I would have been eating a lot of greens all those years.  Actually I ate a lot of grains all those years and refer to those years as a grain-based vegetarian time-period.  I ate very few salads and a lot of cooked foods.  After I went raw I started eating a lot of greens and very few to no grains.  It was heaven or at least for a year or so then I started drifting back to being a vegan and eating more cooked foods and grains again, my old habits, ingrained in me! 

I found that as I made another attempt at being mostly raw, 80/20, I struggled with trying to get enough greens, I desired greens and had to have my daily greens.  I was a raw fooder for a while, then I fell away back to my old habits of vegetarianism.  This happened several times between 2001 and 2007 and  I noticed that there was a subtle difference between being a raw fooder and just being a vegan, mostly grain-based vegetarian.  When I reached the 80/20 raw level it was like being in a different ‘zone’ or more beneficial state of being.  When in this 80/20 raw zone the desire for extra greens such as leafy green vegetables, wheatgrass, barley grass, etc. came into play.  When I ate the greens that I needed either in foods, smoothies, wheat grass or green supplements, I entered into what I call the, “Alleluia Green Zone”.   

In going from a mostly grain based vegetarian diet to a raw vegan diet I noticed that not only was I eating a lot more greens but craving them.  To fullfill the desire, the craving for greens I would often use green powders, such as is recommended by the Halleluiah Diet or wheat grass juice recommended by the Hippocrates Diet, or eat a lot of dark greens like kale recommended by the Rainbow Green Diet.

When my friend Victoria Boutenko of the Raw Family came out with her book, Green for Life, I read through it and started doing smoothies, they were great.  Having a daily green smoothie satisfied my desire for greens I found.  Oftentimes the green smoothie ended up being a meal in itself, especially if I added a scoop of protein powder and a tablespoon of flax oil (or other oil).  Then at times I would add a scoop or teaspoon or two of green grass powders to it too.  Victoria had re-introduced an old concept that I had been doing, but now in a new way find it as essential to an optimum health lifestyle.     

I started drinking green smoothies and it satisfied my craving for greens in an easy way.  I also found that green superfood powders can also do that as can wheatgrass juice or a big salad.  And green smoothies are a great pick-me-up, even a complete meal at times.  When a person is in the raw zone optimally, they are in the alkaline zone in their body.  They desire greens mostly for the chlorophyll, I can testify that from my own experience.
  
I found that the easiest way to get my desired amounts of greens was to use green superfood powders.  There were a  lot of green powders on the market such as wheat grass, barley grass, etc.  Some of them are not-so-good and others are very good as far as quality.  But using these green grass powders helped to satisfy my desire, my yearning, my cravings for greens.  It could be the chlorophyll, it could be the trace minerals or phytonutrients, it could the alkalizing pH or other aspects of the greens that my body desired, but over the months I noticed that the weeks I had my greens seemed better then the times I didn’t have my daily greens. 

 This is “Alleluia Green Zone” is one of the Keys to the Alleluia Diet.  Thus as stated the Alleluia Diet recommends at least two or three of these every day.
  -  a green smoothie at least three to four times a week
  -  daily green superfoods in the foods 
  -  a shot of wheat grass daily
  - a glass or several glasses of green juice
  - a large salad with Kale and other greens daily

   
  M.  Green Smoothie receipts 

 A smoothie really consists of water, fruit and vegetables plus other ingredients.  What to add to the smoothie depends on what you have in your refrigerator.  A lot of times left over produce can be used up in a smoothie.  A smoothie needs to be adjusted to a persons taste, such as perhaps it needs a little more lemon or lime or mint or fruit.  This means it is necessary to make a basic smoothie, taste it and then add what is needed. 

 It is personal choice whether to add optional items like a scoop of protein powder or a tbsp or oil.  There are many different kinds of protein powder like; soy, hemp, etc.   Oils like flax seed oil, hemp oil, Odo’s 3-6-9 oil blend can be used or even ground flax seeds.  Green superfood powders like wheat grass or barley or others can be added.

 Protein powder adds extra protein and carbohydrates burn quicker while protein burns slower and thus it gives longer sustained energy release throughout the day.  And the protein tends to make it more of a whole meal shake.   

 A smoothie can be a whole meal by itself and they can be stored for a day or two, sometimes three days.  The chlorophyll in a green smoothie is very beneficial in it’s liquid, colloidal form, which is closest to the bodies structure.  So try to always add some greens to your smoothie. 

 The following are some smoothies that were made by the author.  A banana and water are usually the base materials but another fruit can be added in place of a banana.   Most of them are made up of what was in the refrigerator without any receipt or great thought processes, just add what you feel works for you!  The titles are usually the three main ingredients (bananas are usually the staple thus not mentioned).  

 A green smoothie is a good way to learn to listen to your intuition.  Practice listening to your intuition as to what your body needs.  Try to let go of you mind telling you what you need, let go of your fears and desires, and go deeper, into your spirit, and listen to your intuition.  But of course you will be limited to what is in your refrigerator!  Here are some examples, but experiment yourself. 

Lemon-Lime-Tomato smoothie: 2 cups water, 2 bananas, ½ lemon, ½ lime, 1 small tomato, spinach, spearmint, parsley.  Optional: 1 scoop protein powder, 1 tbsp Odo’s 3-6-9 oil blend.  Yields 4 cups

Apple-Lime-Spinach smoothie:  1 cup water, 1 banana, 1 apple, ½ lime, spearmint leaves, baby spinach leaves.  Yields 2 cups

Apple-Cucumber-Tomato smoothie: 1 ½ cups water, 1 banana, 1 apple, 1 small cucumber, 1 tomato, parsley, 1 scoop protein powder.  Yields 3 cups

Carrot juice-Cucumber-Lettuce smoothie: ½ cup carrot juice, ½ cup water, 1 small cucumber, lettuce, few slices orange pepper, 1 scoop protein powder.  

Orange-Apple-Cucumber smoothie: 1 cup water, 1 banana, 1 orange-squeezed, 1 cucumber, some spinach, 1 tbsp protein powder, 1 tbsp Odo’s 3-6-9 oil blend.  Yields 2 cups. 

Raspberries-Lemon-Green Pepper smoothie: 1 cup water, 1 banana, ½ lemon, 4 oz. raspberries, ½ green pepper, 1 small green onion, little broccoli, little cilantro, 1 scoop protein powder. 

Raspberries-Lemon-Lettuce smoothie: 1 cup water, 2 banana’s, ½ cup raspberries, ½ lemon, 6-8 lettuce leaves, 2 tbsp protein powder. 

Blueberry-Spinach-Banana smoothie: 1 cup water, 1 banana, 1 cup blueberries, 1 cup spinach, 1 tbsp protein powder, 1 tbsp oil (Odo’s). 

Lettuce-Lemon-Red Pepper smoothie: 1 cup water, 1 banana, 3 leaves lettuce, ½ lemon, ¼ red pepper, 1 tbsp. protein powder, 1 tbsp. ground flax seeds.

Lime-Celery-Parsley smoothie: 1 cup water, 1 banana, 1 lime, little celery, little parsley, little lettuce, 2 tbsp soy powder, dash flax oil.

Cucumber-Apple-Green Superfood smoothie: 1 cup water, ½ cucumber, 1 apple, 1 scoop protein powder, 2 tbsp. green superfood.

Apple-Cucumber-Parsley smoothie: 1 cup water, 1 apple, ½ cucumber, parsley, celery, protein powder, green superfood.

Berry blend-Soy milk smoothie:  1 banana, 1 cup soy milk, ½ cup berry blend (frozen variety strawberries, blueberries, black raspberries, raspberries), 1 tbsp protein powder. 

Vegetables-Rice milk smoothie: 1 cup rice milk, broccoli, turnip, cucumber, lettuce, hemp oil, E3 Live (bluegreen algae), protein powder. 

Blackberry-Celery-Cilantro smoothie: 1 cup water, 3 oz. blackberries, 2 stick celery, cilantro, protein powder, flax oil

 Following are some of the Raw Family’s Green Smoothies from Victoria Boutenko’s book: Green for Life.

Strawberry Field - Blend well: 1 cup strawberries, 2 bananas, ½ bunch romaine, 2 cups water.  Yields: 1 quart of smoothie.

Igor’s Favorite – Blend well: ½ bunch spinach, 4 apples (peeled), ½ whole lime with peel, 1 banana, 2 cups water.  Yields: 1 quart of smoothie.

Minty Thrill – Blend well: 4 ripe pears, 4-5 leaves of kale, ½ bunch of mint, 2 cups water.  Yields:  1 quart of smoothie.

Kiwi Enjoyment – Blend well: 4 very ripe kiwis (green or golden), 1 ripe banana, 3 stalks of celery, 2 cups of water.  Yields: 1 quart of smoothie. 

Raspberry Dream – Blend well: 2 bosc pears, 1 handful of raspberries, 4-5 leaves of kale, 2 cups of water.  Yields: 1 quart of smoothie. 

Mango-Parsley Pudding – Blend well: 2 large mangos (peeled), 1 bunch parsley, 2 cups water.  Yields 1 quart of thick smoothie.  

Summer Delight – Blend well: 6 peaches (without seed), 2 handfuls of spinach leaves, 2 cups water.  Yields 1 quart of smoothie. 

The following are some of the greens that Victoria Boutenko has been rotating in the raw family’s diet.  Some of them ended up in smoothies.   Greens: Arugula, Asparagus, Beet green (tops), Bok choy, Broccoli, Carrot tops, Celery, Chard, Collard greens, Edible Flowers, Endive, Escarole, Frisee, Kale (3 types), Mizuna, Mustard greens, Radicchio, Radish tops, Romaine lettuce, Green and red leaf (no Iceberg or light colored leaf), Spinach.   Weeds: Chickweed, Clower, Dandelion (greens & flowers), Lambsquarters, Malva, Miner’s lettuce, Plantain, Purslane, Stinging Nettles.  Herbs: Aloe Vera, Baby Dill, Basil, Cilantro, Fennel, Mint, Parsley (2 types), Peppermint leaves, Spearmint.  Sprouts: Alalfa, Broccoli, Clover, Fenugreek, Radish, Sunflower.  Victoria also points out that, chimpanzees also rotate the green plants they eat.  They go through approximately 117 different plants in one year.   

 Adding Protein Powder  

  Getting into a vegetarian diet most people worry about protein.  In the following section on Protein, based on the scientific evidence, it is shown that a person only needs about 30 to 35 grams a day.  If you are eating enough calories then you will get enough protein, especially by eating raw foods since cooking denature protein. 

  If you are still worried then just take some protein powder.  There are many different types.  Here are a few types and the amounts of protein (in grams) from one serving, usually one scoop.  Skalee’s soy protein, 14 grams.  Jarrow soy protein, 25 grams.  Nature’s Life soy protein, 25 grams.  Peaceful Planet soy protein, 25 grams.  Living Harvest hemp protein, 14 grams.  Ruth’s hemp and flax protein, 12 grams.  Nature’s First Law Raw Power protein, 11 grams.   

  So if your worried about protein then add a scoop of protein powder and you can be sure that you have enough!  You’ll also find by adding some protein powder it will also give you an extra boost of energy. 

 
N.  The Transition to Raw Foods
   
  Going from the Standard American Diet to a Living Foods diet is a major transition in a persons dietary lifestyle.  Let us read what some of the leading authorities have to say on this topic. 

  Gil Jacobs a raw fooder for 18 years notes: “I think people need to know is that they have to walk before they can run.  There is no doubt about it. The raw food diet is the natural diet of human beings.  Given the desire, everyone has the ability to do it.  The blood type system, the ten food group system, they’re all wrong.  The raw-food diet is for everyone, but to get to the point where you can do it 100% isth tricky part.  People have to realize that the more toxic they are when they start, the slower and more easily they have to go.  If they go too fast they can literally loosen up too much poison and they can get very sick.  I think the biggest concept is for people to assess where they are when starting the raw food diet.  If the raw-food diet at the beginning is a little too rough, they should ease into it.  Do it 50-50, and let their body detox.  I honestly believe within a year everyone can be doing 100% raw-food diet but I think you have to get to that point where you work the system on a tissue cleanse before you just jump into it.  This is especially true if you were ill at the beginning.”
        
  Stan Glaser a raw fooder for over 23 years comments on succeeding at 100% raw:  “To start off, I think it is very important to keep a day to day journal…Check with people who have succeeded at eating a raw diet.  Learn from them as much as you can.  Stay focused.  It is very easy to get involved with a philosophy that will screw you up after awhile…Try not to get involved with little side trips or concepts.  Try to define what you are doing in a real way and then go ahead and do it.  Then watch your body and don’t be freaked out by changes.  Remember your body is going to have to rebuild every problem it has ever had.  You are going to get pains here and there.  You’re going to go through many things.  It might take you a very long time to straighten out all of the problems that you have created over many years. You just have to be patient.”
        
  Karyn, Calabrese “I never started out to be a vegetarian, a vegan or a raw fooder it just evolved.  I have not been sick in 27 years.…I juice fast two days a week.  I started out one day a week, then I moved to two days a week, this is where my body has led me.  Not because I made a mental note, this is what I’m ready to do, but this is what’s evolving.  And I really want to stress that point, because if you would learn to trust yourself and evolve with your process instead of giving yourself a book of should’s, because so many people fail at the should’s anyhow.”

  Aris La Tham, PhD, an internationally known raw fooder of 30 years, points out in the talk:  “One of the things that I have found that really works great is first of all if your really interested in sharing and caring for others and to bring them to that transition you have to tune into their level of understanding, their level of education, their level of appreciation of life and the social context in which they live.  The first step that I always take is to make sure that I myself am true to what I represent.  To be an example that you don’t have to convince anyone or even to promote what you are doing.  In moving the mainstream and this is what I feel is my specialty, to move the mainstream into live foods, is to present it to them in a non-threatening way.  And to take away all of the -isms and -schisms and the mysticism, and all those things away from live foods.  To present it as great exciting foods, and there doesn’t have to be a reference to it being live, let it speak for itself, let it stand up on its own.”

 Aris La Tham, continues:  To bring someone into transition, into live foods I like to first look at, O.K. what are you eating?  What are you eating that is live, what’s on the program, what’s on the plan, that I know your on the right track so I emphasize that.  So you like a lot of peaches, hun.  So I’m going to make some great peach pies for you and I’m going to always use as much of the foods as I know that your into, in the beginning.  And the foods that I know are objectionable to you I’m going to start cleaning that up.  Your eating chicken I’m going to get you some free range chicken.  And I’m going to prepare that in a way that the chicken is stir fried with vegetables and bring the transition thru at a level where it just happens naturally.  Without banging them on the head, without being to fanatic about the whole thing and just let the people come at their own will.  Extend that bridge to them.  Don’t stay on this side of the fence and say this is it and you know, and also make it interesting, make it exciting and develop it for eaters and just smack their palette and you got it.”

  The amazing thing about Aris La Tham is that he said get some range free chickens to help them transition!  Most raw fooders are hard core vegans and would never say that or suggest using fowl or fish for a transition. 

  Gabriel Cousens, MD gives four transitional stages in his book:  Stage one is a transition from all bioacidic foods to natural, whole, organic foods.  This means letting go of all processed, irradiated, chemicalized, pesticide-ridden and fungicide-containing, adulterated, fast, and junk foods and other sorts of “Hostess Twinkie” - type foods.  In this stage we also begin to give up red meats.  The second stage is letting go of all flesh foods, such as poultry and fish.  It also includes not eating eggs.  Stage three is a vegetarian diet with the inclusion of dairy at the beginning and then moving to an 80% live-food intake by the end.  Stage four is vegetarian without dairy and may be as much as 95%-100% live foods by the end.
  
  In shifting from one dietary level to another Gabriel Cousens recommends using Juice Fasting.  “Seven- to ten-day “relative” fast can also speed up this overall detoxification process.  I define a “relative fast” as follows: if one is on a flesh-food diet, one would undertake several “meat” fasts by eating an ovo-lactovegetarian diet.  If one is a lactovegetarian, eating a dairy-free diet for a while or doing several juice fasts may help one shift to a cleaner diet.  In my clinical experience with juice fasting, although people may get transitory healing crises for several days, the fasts provide a controlled and safe situation where one can “reset one’s dietary dial” to a healthier diet.
   
  Dr. Robert Young notes: “It took over a year for us to phase milk, risen bread, and meat out of our kitchen.  If you want to eat animal protein, our recommendation would be to cook trout or salmon, as we feel they are the best choices because of their omega 3 (essential fatty acid) content.”
  
  In Forbes technical book , Evaluation of Proteins for Humans, concluded that with the change in N intake, N balance will approach equilibrium again only after a considerable period of time.  This may be as long as 50-150 days.   The reason this fact is important to mention is because a lot of people who try to become vegetarians quit before six months is up.  This could be because of the nitrogen balance changes that are taking place and that they are not used too.  Nitrogen balance is used to measure protein, thus a meat eater has a high nitrogen balance and it decreases and becomes less for vegetarians and then for vegans for eat far less protein.  Nevertheless, one study showed that going from a higher to a lower protein intake, over two weeks, accomplished, “a more efficient utilization of amino acids for protein anabolism with a greater degree of endogenous amino acid utilization.”   This is probably because the person has too much protein and are cleaning house.  Thus going from red meat to chicken to fish to dairy is a way of approaching nitrogen balance reduction. 

  The transition from a meat based diet to a raw vegan diet can take a month to six months or longer.  Biochemical Individuality determines each persons transition times.  Going from a meat-based diet to a plant-based diet means a higher protein thus nitrogen balance going to a lower nitrogen balance. This can be determined, some studies have shown it takes 30 days other 150 days for this change to adequately happen.  But these studies involve vegetarian diets and thus a raw vegan diet which has a greater degree of detox could be less.  Nevertheless, one study showed that going from a higher to a lower protein intake, over two weeks, accomplished, “a more efficient utilization of amino acids for protein anabolism with a greater degree of endogenous amino acid utilization.”  

  In approaching the Living Foods world of raw vegetarians one of the biggest problems is cooked food addiction.  This addiction usually occurs on three levels: the physiological level, the psychological level and the social level.  In order to counter this deep-seated and emotional tendency to resist change some kind of steps can be helpful.  Raw Chef and Teacher, Victoria Boutenko.   

    Step one - “I admit that I have lost control of my addiction to cooked food and my eating is becoming unmanageable.”  By admitting that, “Yes I am addicted to cooked food,” it creates a relief, gives me strength to deal with it and power to know yourself.  When we do admit that we have a problem then we can start fixing the problem. 
    Step two - “I believe that live vegan food is the most natural diet for a human being.”
    Step three - “I shall gain necessary skills, learn basic raw recipes and obtain equipment to prepare live food.”  
    Step four - “I shall live in harmony with people who eat cooked food.”  Concentrate on trying to change and control yourself and not the world. 
    Step Five - “I shall stay away from temptations.”  There are two kinds of temptation, avoidable and unavoidable.  
    Step Six - “I shall create support for myself.”  It is good to find a ‘raw buddy’ or others supportive of your new found dietary lifestyle.

  David Wolfe is the most traveled and probably well known raw fooder in the U.S. if not in the world.  Wolfe, Arlin, Dini in their book comment: “The transition to raw-foodism must not be controlled by the usual, milquetoast criteria of medical science; people must submit whole-heartedly to Nature’s First Law.  The results of raw-foodism take months, sometimes years (if someone lived an abominable life-style); they must be awaited with strength, patience, and perseverance.  The detoxification process continues until the body is renewed.  This takes time, effort, discipline, and the ability to flow with new changes. The end results are quite an achievement and will inspire others.”
  
   O.  The Vegetarian Transition Diet

 The Alleluia Diet is an 80/20 raw food diet, a vegan diet.  But in the transition to the Alleluia Diet a person could eat more cooked foods and even some non-meat animal products like cheese or eggs or yogurt, or even occasional fish if needed.  In time these will fall away as your body evolves.  The body goes through a natural evolution towards the optimum dietary lifestyle.  Sometimes our bodies are slow and takes more time. 

    1.  A transitional diet can either be immediate, short term, medium or long term, doing it slow, medium or fast.  If you have cancer or other life threatening degenerative disease then your transitional period should be 3 days.  Just do it, don’t think twice, your life is at stake.  Throw out or give away the food you need to and just switch over to a veggie diet.

 A short term transitional diet could be about three months.  This would give you time to eat up the old food as you switch over to the new regime.  It also allows the body to physiologically change with comfort; such as changing from an acid to an alkaline basis, or from a high to medium protein intake for the diet. 

    2.   Diet and dietary change are an organic process, a growing process.  There are stages of change; physiologically and psychologically that a person has to go through.  Most people can not skip stages but need to go through them in proper order.  This involves a lot of trial and error, playing around with, investigating, being attracted to and repulsed by -  just like a child growing up.  Perhaps it could be called the ‘little way of dietary childhood’.   Most everyone starts in the Standard American Diets and then evolves into the Health Food Diets for a while and then to move onward to the Vegan or Raw Veggie Diets.   It is a question of following your Heart and finding out what the Lord wants you to do and when.

    3.   The Transitional Days method, is a good approach to changing your diet.  Take one or two or three days a week as the days for your new healthier diet to take place and the rest of the week eat what you normally eat.  Do this for a month, or two or three and it will help slowly and easily change your eating habits, menus and tastes. 

    4.  The Shrinking Supermarket and Expanding Health Food store awareness.  If you decide to move from the Standard American Diet to a Health Food Diet you will find that the supermarket is shrinking.  Outside of the produce department you will find that 50% of the food in the supermarket is not something you want to or should eat.  You will by pass whole isles of food and say, there=s nothing nutritious there for me. 

 As you start buying more from the health food store and progressing on your Health Food Diet the supermarket will continue to shrink and before you know it 70 to 80% to 90% of everything outside the produce department will not be edible.

    5. Cooking is an unnatural process, invented by man.  In some foods like grains and beans it renders them more easily digestible but in most foods it destroys the nutritional value.   The more the cooking the more the food goes from organic to inorganic and the higher the toxicity levels become.  Slowly start to move away from cooking.    

 The less cooking that you do the better off you can be in terms of nutrition.  Try to progress away from cooking, at least 50% of the food should be vegetables and fruits, uncooked or only slightly cooked, steamed.  As the months go by move to 60% of the food, uncooked.  Then move to 70% of the food uncooked, then 80% of the food uncooked.  It may take a year to move towards 70-80% of the food uncooked, natural, unprocessed.  Perhaps you could set a goal of 60 to 75% uncooked (or slightly cooked) in six months.  If you can accomplish this in six months that is a great accomplishment.    If you can just drop all the cooking and go 80/20 right away that is best. 
                                                                                                         6.    Fish, Eggs and Cheese can be used in a transitional diet.  As you will see in the last half of this book, the real problem is not just the meat itself but the antibiotics and fat in the meat and chicken because of the way it is grown and processed.   The objective is to move away from meat and poultry so only use organic meat sparingly and do not get to attached to it.  Of course these words will quickly be forgotten since people are usually conditioned to eating meat.  Just commit your self and get away from all forms of meat in the beginning is best.

 If you can just drop all animal products and go vegan that is best.   

    7.  Heath Food Vegetarianism versus the Commercial Vegetarianism.  Back in the 1970's when vegetarianism was in its youth it was pure and simple and real.  Today the vegetarian diet has become big business and highly commercialized.  There are a lot of products in the health food stores, many of which should not be.  Back in the 70's we did not have all these commercial products, all we had was the basics; grains, oats, beans, seaweeds, raw honey, etc.  Today there are all kinds of products that call themselves natural and organic and vegetarian.   The problem with all these commercial products is that most of them are highly processed and cooked and rather unnatural and un-organic, even though they claim to be.  Now most of these products are better then what=s in the average supermarket, so it is a step in the right direction. 

 When your in your transition phase eat whatever you want in the health food store and do not concern yourself if it is of the commercial vegetarian group.  But after you get through the transition phase and are putting some roots down for a veggie lifestyle start to make the distinction between what is healthy vegetarian food and what is commercial vegetarian food.
Then develop a habit to lean towards the healthy vegetarian food and avoid the commercial vegetarian products. 

    8.  Focus on Two Meals a Day and a Snack.  Three big meals a day are not really necessary except in stressful or unusual circumstances.  Have two big meals and a third smaller meal which is more of a snack is better.  Because most people work during the day, lunch is a better time to have the snack or a light lunch but breakfast is ideally best for a light meal like fruit.  Three big heavy meals a day is unnecessary both in terms of calories and in terms of the energy it takes to digest the food.  You would have more energy on less food intake (higher quality food, of course) since the digestive system would not have to work as hard trying to digest all this food!  
 
    9.  Learn to buy bulk.  Sometimes health foods can be expensive so buy some products you use a lot, bulk, in a case or carton. For instance instead of buying one or two soy milk’s or oat milk’s at a time buy a case of 12 vanilla and a case 12 plain.  These will last a year in storage so you can use them up in the next 2 to 3 months, save money and time.  If the health food store will not give you a discount on buying a case then go to a different health food store.  

     10.  Take Vitamin and Protein Supplements during a transition diet.  When bringing the body through a major change in diet, the body physiology takes time to re-adjust itself.  For instance going from a high protein diet to a lower protein diet, the nitrogen balance may take several weeks to readjust itself, thus protein powders are helpful.  Going from a lot of cooked starchy foods to a lot of fruits and vegetables, the body may take time readjusting itself to this new physiological orientation.  To ensure a good transition, vitamin and protein supplements are recommended along with added green superfoods. 

 I recommend that people do vitamins and use protein supplements for several months during a transitional diet.  It usually takes two to three months to readjust ones dietary lifestyle and allow the physiology to readjust itself.  Even though you can change your diet in 2 or 3 days the old habit patterns both psychologically and physiologically may still be around. 

    11.  During a transition diet Detoxification is a must.  Fasting is one of the best forms of detox.  My  book on Alleluia Fasting with Juice and Water, would be helpful.   A transition diet to a higher dietary level of functioning will release some poisons and toxins and mucus, etc. and detoxification practices such as, fasting, would be very helpful in a transitional diet.

   12.  Phasing out foods over time
 In phasing out risen bread move to yeast-free breads and to rice crackers, whole wheat sprouted tortillas, cooked grains like millet, spelt, rice, buckwheat, etc.  Most grains need to be kept in the 20 percent acid part of their meal.  (Buckwheat and spelt are not acidifying.)

 In phasing out dairy move to soy milk, grain milk, rice milk, oat milk and other grain or nut milks, then to fresh fruit and vegetable juices. 

 In phasing out meats start with no red meats or chicken, to turkey, then to fish, to eggs, to tofu, then to a vegan diet.  Wheat grass and other greens such as spinach carry a higher amino acid count than steak!  Just move off of all animal meat products in the beginning. 

 In phasing out sugary desserts, move to some of the health food store desserts then move to fresh fruits and veggies!  At home don’t do deserts, they are not needed, but when out on the town or traveling, if you feel balanced and healthy then a dessert is O.K.  Then back to an 80% alkaline and 20% acid diet to re-establish your pH balance. 

 Phasing out may take some time but on the other hand sometimes that can be more difficult, do it according to your circumstances and needs.  If you have a serious degenerative disease, don’t take any time phase out within a week or two.

P.  Food Combining and pH

 Food combining can be a very complex and misunderstood approach to diet.  Food combining is really a bit advanced for most people and most people who promote a diet do not get into it at all.  Yet there are some important lessons that can be learned from food combining.   

 The following is from Shelly Redford Young L.M.T. with Robert O. Young, Ph.D., D.Sc. uncook book, Back to the House of Health.  It gives an accurate summary of some basic rules to follow or at least to keep in mind.  But don’t worry about it if you don’t keep it in mind these are rather advanced teachings and most people need to focus on the basics of ‘80/20 and vegan’. 

 “There are many food combining charts on the market, suggesting different points of view which can be very confusing and inaccurate. ... There are several fundamental rules in food combining that are very important and not understood by many savants and nutritionists. They include: 
1.  All high-sugar fruits are acid-forming and should not be combined with other types of foods or ingested in a state of imbalance; e.g., bananas (25% sugar), apples (15%), oranges (12%), mangoes (18%), pineapples (28%), strawberries (11%), cherries (12%), watermelon (9%), and
honeydew (21%). 

2.  Low-sugar fruits are alkalizing and can be combined with vegetables or proteins, e.g. avocado (2% sugar), tomato (3%), lemon (3%), lime (3%), cantaloupe (5%), and non-sweet grapefruit (5%). 

3.  Low-sugar/high-water fruits and vegetables can be combined with each other or with proteins or starches.

4.  If in a state of imbalance, go easy on the high-sugar vegetables, e.g., carrots (11% sugar), beets (13%), and high-sugar squash.  Although carrot itself is an alkalizing vegetable, if taken in excess, as concentrated carrot juice, the sugar content is too high.  (Acids are produced by morbid fermentation of sugar.) 

5.  Cold-pressed, polyunsaturated fats (flax seed oil, borage oil, marine lipids, evening primrose oil), monounsaturated fats (olive oil, avocado), and saturated fats (avocado) can be combined with vegetables, some fruits (lemons, lime, tomatoes, avocados, bell peppers), starches and vegetable proteins.” 

 The pH in Diet
 Distilled water is 7.0 pH and human milk is 7.43 pH which is the basis for man’s normal pH.  Thus our diet needs to be on the alkaline side of things to stay healthy.  Cooking is a form of food processing and is generally more acid forming.  Raw foods are more alkalizing and cleansing for the body particularly after an extreme diet like the unhealthy Standard American Diet.  

 The homeostasis of the body seeks a 7.4 pH and other constant conditions such as a body temperature of 98.6 degrees F, certain glucose levels in the blood, certain amounts of body fluids etc.   A Dr. Theodore A. Baroody, N.D., D.C., Ph.D. points out, that: “Unfortunately, waste acids that are not eliminated when they should be are reabsorbed from the colon into the liver and put back into general circulation.  They then deposit in the tissues.  It is these tissue residues that determine sickness or health!   Discover what tissue acid wastes are present and begin the process of alkalizing yourself, thus ridding them from the body.   The result will be superior health, energy and strength to enjoy life fully.  He further points out, “To replenish and sustain your alkaline reserves, follow the Rule of 80/20 – which means to eat 80% of your foods from the alkaline-forming list and 20% from the acid-forming list.  Research, clinical experience, and the knowledge of the ‘greats’ in nutrition, have re-confirmed this ideal ratio of 80/20%.”  
                       
 One of these greats is Dr. Robert Young PhD. in his book, Sick and Tired Reclaim Your Inner Terrain, explains pH in the role of health and healing.   “Most people today understand environmental pollution and how it sickens the Earth: we live off the planet and pollute it with waste.  Well, illness is basically the same thing.  These morbidly evolved organisms are literally eating us alive and polluting us.  The thing is, we pollute ourselves first, thus creating the one physiological disease: pH imbalance/toxicity in our terrain.  Toxins and an acid-forming diet disrupt body chemistry, and this loss of balance (i.e., dis-ease) in turn disturbs the central balance of the microzyma.  Nutritional deficiencies can have the same effect, but can also be created by acidification: the evolution of microzymas is into bacteria and ultimately into a yeast and fungus Y/F infestation.  Y/F can infest the blood and any cell or tissue, causing different symptoms. 

 “As more acid wastes back up and the body slowly stews in its own poisonous wastes, the acid begins to corrode veins, arteries, cells and tissues, leading to high valence cellular disorganization, which the medical community refers to as degenerative disease.”      “Normal body function and health require adequate alkaline reserves as well as the correct pH in tissues and blood.  A major means of ensuring these conditions is the proper dietary ratio of alkaline to acid foods.  A ratio of at least 80% to 20% - four parts alkaline to one part acid - is required (possibly 3 to 1 for a healthy person).  When the proper ratio is maintained, morbid microforms are discouraged.” 

  Q.  Exercise, Sunlight, Air and Water

 This is just a brief mention of these to emphasize their importance.   Robert Sniadach, DC, comments on other factors that are important:  “Factors just as important as raw food are raw sunlight, raw fresh air and water, plenty of raw sleep, rawsome relationships, raw creativity, raw emotions, raw expression, raw radical honesty with oneself and others… and on and on.”

   Fresh Air
Positively charged air (indoor air) depresses the adrenal glands and their ability to secrete hormones that protect the body against stress.         Proc Soc Exp Biol Med

 Outdoor air contains negatively charged ions, indoor air contains mostly positive ions.  Negatively charged air has an inhibitory effect on the growth of cancer in experimental animals.  After one month, the cancer in the animals breathing the indoor air was twice the size of the cancer in the animals breathing the negatively charged outdoor air.
                                  Cancer Research
    Sunlight
 “Adults need 10-15 minutes of sunlight, two or three times a week to ensure proper Vitamin D levels.”   Journal of Pediatrics     The incidence of breast cancer in mice has been cut in half by exposing them to ultraviolet light.   American Journal of Medical Science
 
     Water
 Robert Young, PhD, points out: “Even mild dehydration with only one to two percent loss of body weight can cause impaired concentration, headaches, irritability, fatigue and lethargy.  Remember your body is primarily water – 70 percent to be exact.  You cannot survive without it.  On average, most adults lose about 10 cups, or 2.4 liters, of water every day through sweating, exhaling, urinating, and bowel movements.  If you’re active that loss increases.  If your goal is simply maintain life, then drinking enough to replace the water loss will be sufficient.  Radiant health, however, requires more liquid.  One of the main uses of water is to free your body of acids and wastes.   If you’re only drinking enough to cover your losses, then there isn’t sufficient water available to flush out all those toxins.”

 Good water is a widely debated term since the different types of water for drinking are still under discussion and debate in the health food field.  A note on fluoridated water should be made since Fluoride is said to have been involved in the increase in Thyroid problems because fluoride inhibits the uptake of iodine in the thyroid.  And thyroid problems increased after the introduction of fluoridated water.  Fluoride is only one of the many problems with water. Unfortunately the debate over distilled water vs. purified water for drinking goes on.  But the consensus is as noted below that fluoride in water and other commercial chemicals in water is not good and does not give good water!   For more complete discussions on water and the dangers of fluoride see the author’s book:  Alleluia Articles on the Raw Foods Lifestyle.  Distilled water tends to be acidic and should also be avoid as a regular part of the diet, but a glass now and then is O.K.

   Exercise
 Part of the protein craze of the 90's was caused by sports research and the meat industry.  John Robbins points out: “The popular idea that we need extra protein if we are working hard turns out to be simply another part of the whole mythology of protein, the ‘beef gives strength’ conditioning foisted upon us by those who profit from our meat habit.”

 The National Academy of Science which is very conservative notes: “There is little evidence that muscular activity increases the need for protein.”    Protein has many functions in building the body but work and exercise require carbohydrates which provides fuel.  Research in the 90's has indicated that highly competitive sports, (especially weight lifting and triathlon events) do required more protein to build the muscles.
   

 But you need to keep in mind that some of the biggest and strongest animals in the world get all their protein from eating fruits and vegetables, such as the gorilla, the elephant and the giraffe.  Where do you think the cow gets its protein from?  From grass of course!

  R.  Growing Fresh Air

 Growing fresh air happens when you have plants in your house or work place.  The U.S. Environmental Protection Agency (EPA) currently ranks (1996) indoor air pollution as one of the top five threats to public health.  Low relative-humidity levels are also associated with poor IAQ.  Healthy humidity levels range between 35 and 65 percent.  Synthetic materials release hundreds of volatile organic chemicals (VOCs) into the air.  Over a period of many years Russian and American space scientists established that, in addition to carbon dioxide, we release as many as 150 volatile substances (bioeffluents) in the atmosphere, such as carbon monoxide, hydrogen, methane, alcohols, phenols, methyl indole, aldehydes, ammonia, etc.  A number of illnesses have arisen from this indoor air pollution. 

 In 1989 the EPA submitted a report to the U.S. Congress: “…sufficient evidence exists to conclude that indoor air pollution represents a major portion of the public’s exposure to air pollution and may pose serious acute and chronic health risk.”   To sum up, three primary sources of poor indoor air quality are: hermetically sealed buildings and their synthetic furnishings, reduced ventilation, and human bioeffluents.  On top of those add carbon dioxide from breathing. 

 The National Aeronautics and Space Administration (NASA), faced with the task of creating a life-support system for planned moon bases, began extensive studies on treating and recycling air and wastewater.  These studies led NASA scientists to ask a very important question.  How does the earth produce and sustain clean air?  The answer, of course, is through the living process of plants.  Pollutants in the air are absorbed through microscopic openings in leaves called stomata and oxygen and water leave into the atmosphere.  The pollutants are transported to the root zone and root microbes (i.e. pseudomonas) biodegrade the pollutants into structures that can be used as a source of food for the microbes and the plant.  Hooray for the plants who help save the earth and give us oxygen! 

 People with any kind of degenerative disease would get better faster and easier if they were breathing clean air.  The moral of this story is to have plants all around your house especially in the bedroom and the living room where you spend the most time.

  S.  Supplements

 The Alleluia Diet recommends supplements as supplements, as needed.  Having a number of different supplements such as vitamins, minerals, herbs, etc. on hand would be a good practice, and when there is a feeling of a need then take some of them.  During any illness or dietary change or emotional problems or stress extra supplements should be taken. 

 Vitamins, Protein supplements and green superfood supplements are recommended.  Omega 3 and B12 are both recommended for people that are strict vegetarians or vegans.  For a complete discussion see the authors book: Alleluia Vegetarian Standards Blueprint.

 When changing over to the Alleluia Diet it is best to take vitamin supplements for the first few months.  It is also recommended that protein supplements for the first few months be taken as you change over from a meat-based diet to a plant-based diet.  Green superfoods will be needed ongoing unless the other means of gaining greens such as smoothies becomes strong.

 Vitamin companies can be natural/organic or synthetic in their origin.  One company promoting a natural/organic vitamin (Shaklee) has many witnesses of healings through its use.  In one booklet (The Cell Can Tell) there are about 28 different stories of people helped through its use; another booklet (Healthy Kids) has 105 health success stories of kids.  In another booklet (An Ounce of Prevention), there are numerous personal witnesses about: Allergies; Arthritis; Asthma; Back Problem; Blood Pressure; Bowel Problems; Cancer; Canker Sores; Carpal Tunnel syndrome; Cholesterol; Chronic Infection; Crohn’s Disease; Diabetes; Emphysema; Eyes; Fatigue; Headaches; Heart Disease; Hiatal Hernia; Hot Flashes; Hyperactivity; Hypoglycemia; Irritable Bowel Syndrome; Kidney Problems; Leg Ulcers; Learning Disabilities; Leg Cramps; Lupus; multiple Sclerosis; Pregnancy; Psoriasis and Eczema; Singles; Sinus Infections; Skin Discoloration; Sports Nutrition; and Weight loss. 
  
 If vitamins and minerals alone can heal imagine that eating a raw vegan lifestyle with all those fruits and vegetables.  Vitamin and mineral supplements should only be needed in the beginning and then only at times of stress, sickness, etc. 

   T. Fasting with Juice and Water

 The Alleluia Diet promotes seven day juice and water fasting.  At least once a year, better yet twice a year, it is essential to go on a seven day fast for deeper cleansing and purification.  The author’s book: Alleluia Fasting with Juice and Water, goes into detail explaining a seven day fast.  Thus very little will be said here about it. 

Summary of Some Reasons for Fasting
1.    Fasting burns up all the diseased and inferior protein and fat tissues. 
2.    Fasting is a quick way to lose weight.
3.    Fasting will lead to a more disciplined diet and eating habits.
4.    Fasting helps with anxiety when a person goes  without food.
5.    Fasting tones up the flesh to make you look younger.
6.    Fasting is perhaps the best method of cleansing the body.
7.    Fasting can help build up the bodies resources and the immune system.
8.    Fasting can help reduce high blood pressure and high cholesterol levels.
9.    Fasting can help prevent birth defects and reduce morning sickness.
10.  Fasting is a way to rid the body of poisons in the world.
11.  Fasting can help clean out the toxins of air pollution. 
12.  Fasting is good to build endurance and for athletes.
13.  Fasting can be used to treat physical illness.
14.  Fasting can be used to treat mental illnesses. 
15.  Fasting can help break bad habits like smoking or drinking. 
16.  Fasting and prayer can help cast out an evil spirit.
17.  Fasting is found in all the world=s religions and great leaders and teachers.
18.  Fasting is encouraged in the Bible. 
19.  Fasting is a requirement by Catholics and Orthodox.
20.  Fasting can be a silent protest and help identify  with world hunger
21.  Fasting can save money which can be donated to the poor. 
22.  Fasting can help reduce the desires of the flesh.
23.  Fasting is an aid to humility.
24.  Fasting can help people live longer.
25.  Fasting can help us to be clean inside.

 Dr. Herbert Shelton presents 100 case studies from 11 different doctors and fasting practitioners, that have been cured through fasting.  One study by two doctors in Escondiodo, California listed the diseases: High Blood Pressure, Colitis, Sinusitis, Anemia, Hemorrhoids, Arthritis, Bronchitis, Kidney Disease, Benign Tumors, Heart Disease, Asthma, Ulcers, Hay Fever, Goiter, Pyorrhea, Gallstones, Cancer, Multiple Sclerosis.  Out of 714 cases there were; 654 Cases improved or remedied; 60 Cases not helped. Another study in Hyde Park, New York listed the diseases: High Blood Pressure, Arthritis, Nasal Catarrh, Constipation, Hepatitis, Goiter, Psoriasis, Heart Disease, Mental Disorders, Bronchitis, Colitis, Hemorrhoids, Varicose Veins, Hay Fever.  Out of 447 cases there were; 318 cases recovered, 113 Cases improved; 17 cases not helped.

 Dr. Alan Goldhamer, et al., in a study shows that water fasting reduces blood pressure the greatest amount and a vegan diet reduces it the second greatest amount.  “Conclusion: Medically supervised water-only fasting appears to be a safe and effective means of normalizing blood pressure and may assist in motivating health-promoting diet and lifestyle changes.”  

  U.  Prayer and Meditation

 There is a difference between prayer and meditation as noted in scripture and writers down through the centuries.  Prayer is a communication with God in some way.  Meditation is a pondering on one of the mysteries of God.  The rosary is a meditation: a person recites the Hail Mary’s while meditating on the mysteries.  There are many types of prayer and meditations which can help us connect with and commune with God.  The Jesus Prayer, or the Prayer of the Heart is the oldest form of Christian meditation and a classic format which involves an invocation on the name of Jesus.  Such as ‘Jesus, thank you’, ‘Jesus I love you’, ‘Jesus have mercy on me’, etc.  A person continues to recite an invocation as they go within.  The book: The Jesus Prayer and Praise, Alleluia, is by the author.   Whether a person uses it or not is their choice, but it gives the standard teachings on meditation and meditation methods, which has many benefits.
 
 Prayer does many things: reduces stress, strengthens a persons motivation, gives clear direction and insight, helps humble a person to be open to what needs to be done, and most importantly it connects them with a higher power and helps bring the power of the Holy Spirit into their lives, brings healing of the soul and sometimes the body, and prayer allows one to connect with and commune with God!  
  
 The more often you pray and meditate the more positive effect it will have in the body.  Changes in the brain wave patterns from alpha state to gamma state occur during meditation.  The monks in meditation achieve a state of neuroplasticity in their nervous system, this is good.  And  meditation lowers the cortisone levels in the body and other biochemical changes that are beneficial.

 Anger and hate and other emotions create blocks in the body.  Psychological and spiritual healing helps to get rid of these psycho-physiological blocks that inhibit the healing process from going on.  Confession and forgiveness may also be needed in this process of detoxification. 

 One of the Main areas that prayer and meditation deal with are the flesh and addictions.  Even though prayer and meditation by themselves are beneficial and connected to ones diet, they are also connected to ones ego and their flesh, addictions and bad habits.    

  V.  The Flesh and Addiction 

 The Flesh and Addiction come under the category of Prayer but are influential in our human will and actions. 

 What do you want to eat Living foods or Dead foods?   How do you want to eat the Worlds way, or God’s Way through Nature?
 WWJD  -  What would Jesus do? 

 Fasting and diet were a major part of the Jewish and the early Christians. What we call penance today was really called purification back in Biblical times and they were very big on purity in foods and purification of the body on a physiological level, such as through fasting.  We forget gluttony (eating too much food and too much of the wrong types of food) is one of the seven capital sins!  

 The number one sin in American is probably the sin of gluttony!  Over 55% of Americans are overweight, many of them are obese, and there is an epidemic in obese people and diabetic people in America.  Of course it may not be politically correct to use this term “sin of gluttony” but this is not politics here, the Christian/Catholic faith is not concerned about political correctness but about the reality of sin and God’s grace.  Let us call a spade a spade, let us be straightforwardly honest about this.  Sex could probably be called the number two sin in America yet no one is afraid to speak about that openly.  And overweight leads to heart disease, diabetes, and many other diseases.  Is not the human body the Temple of God, given to us to take care of?     
 Most people today are in bondage to their food, desires and ill tastes.    Their attitudes and behaviors are like sin: missing the mark, twisted, warped, rebellious.  These distorted desires control and drive a person to live in dietary extremes.  And by living in the extreme of a continuous acidic condition, usually end up in some kind of degenerative disease.   People today need to Repent and Reform their dietary lifestyle!

 Repentance and belief are linked together, belief is part of conversion.  If there’s no repentance or conversion then there’s no belief.  Belief is not just a state of mind but an acceptance with our whole being; body, soul and spirit.  Belief is something deep in one’s heart.  If you believe that diet is important then you will repent and change, if you do not believe then you will probably not change your diet.  Food addictions and practices like cooking can be a bondage and hindrance.

  For Health two things are necessary: Diet and Detox. When we breathe, we inhale and exhale in order to keep physically alive.  To keep spiritually alive we need to pray (inhale) and do penance (exhale).  Thus there is this dual activity of mystical receiving and ascetical giving.   Mysticism and asceticism are a necessary part of the fabric of a devout life.

 In Scripture Jesus Christ required penance, or repentance to be preached to all nations.  “That penance and remission of sins should be preached to all nations.” Lk 24.47   The apostle Paul understood penance: “If you live according to the flesh you shall die, but if by the Spirit you mortify the deeds of the flesh, you shall live.”  (Rom 8.13)   “Persevere under disciple,” (Heb 7.7) “Mortify therefore your members which are upon the earth.” (Col 3.5)   “We preach Christ crucified.” (1 Cor 1.23) and are “crucified with him, that the body of sin may be destroyed.” (Rom 6.6) “God forbid that I should glory, except in the cross of our Lord Jesus Christ; by whom the world is crucified to me and I to the
world.”  (Gal 4.14). 

 Christianity began with the word; “Repent and believe the Good News.” Mk 1:15 or in another version, “Reform your lives and believe in the Gospel.”  Conversion, penance and repentance are the very life blood of Christianity.   Reform means to change, to repent, to do penance.  The Good News is that, God Wants You Well!   And the second piece of Good News is that God gave you free will to choose. 
 Love is a choice, what do you choose?

 “But now, now - it is Yahweh who speaks - come back to me with all your heart, fasting, weeping and mourning.”   Joel 2:12
 “The time has come he said and the kingdom of God is close at hand. Reform your lives and believe the Good News.”    Mk 1:15

 The biblical notion of sin was more advanced and taken more seriously then we have today.  There are different types of sin such as: hatta - missing the mark intellectually; avom - emotional confusion; peshad - rebellion, rebellious heart or will.  The Catholic Church simplifies it down to big sins - mortal and little sins - venial.  But the Church teaches that a lot of the little sins can become cumulative over time and build up to a mortal sin, which is a deadly sin.  Diet is a little like that, a lot of little bad habits (i.e. sugar and fat) can build up over the years and eventually become a degenerative disease (i.e., diabetes).  If you don’t like the word sin call it a bad habit, but its bad for you and eventually becomes worst. 

 Victoria Boutenko is a national leader and 100% raw with her whole family for over 10 years.  One of them is about food addiction and how she struggled for a few years trying to teach people raw foods but people would not stay raw after learning and doing it.  After studying addiction and Alcoholics Anonymous she applied these principles and was successful in keeping people raw.  Cooked foods are very addicting and blinding, most people have eaten the same way their whole life and don’t know any better.  Some people have cultural addictions and don’t want to change.
    
 If you are going to be in this program and want to be healed of a degenerative disease, you have to be stripped down and let go of the past.  You need to change your dietary lifestyle forever!  Your body has been physiologically damaged and bio-chemically abused for many years through poor dietary choices.  Today we know this scientifically but somehow the Jews knew this intuitively and spiritually, for them the Body was Sacred and they honored it and would not eat what was not of the Lord, kosher was dietary purity!  This is the ‘Theology of the Body’ which my books attempt to address.

 Humans are body, soul and spirit.  The human body is sacred and holy and the Temple of the Holy Ghost.  We are called to honor each others bodies and our own body.  The root of illness often starts in the spirit then moves to the soul and then into the body, thus all three areas of our being need to be dealt with the physical, the psychological and the spiritual.

  A Personal Note:  I’ve been a vegetarian since about 1976  and learned that the number one thing people struggle with when trying to become vegetarian is addiction and the flesh!   I’ve given one day seminars and weekend retreats on health and healing.  It took me years to come to understand that the real problem people have is what St. Paul in scripture is called, “the Flesh” (basar in Greek).  People do not want to die to the ‘flesh’.  I’ve spend hours telling people all the scientific evidence and journal studies and clinical experiences and my personal experience and yet this doesn’t penetrate because ‘the flesh’ still rules in their life and in their mind.  Sometimes they understand with their minds but ‘the flesh’ rules in their body and their addictions.  It can be referred to as ego or identified with emotional intelligence, or some other concept such as cultural addiction, people are addicted to meat, and addicted to cooked foods and need to admit it.  That’s the first step.  But whatever one chooses to call it they need to repent and change!  Alcoholics Anonymous works because it gets people to admit they have a problem and then they renounce it and make an effort to change.   







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