his book is destined to become a classic, I am grateful . for the O:gportunity to write its foreword and I stron.

gly recomtn(nd it to anyone who is moving into a live food li.festy:le, to any te,acher 0f liMe food,,, and tQ an.}r live food frit;,nd who needs Stllppor:t all any level. This book is one of the most supportive and nurturing offerings in the live food movement I've seen ill years. Victoria Boutenko has made ~ wonderful contributio'n with this hook, I am grateful for this breaktmrough!"


_. From the. forew~rd

O-y. Gabriel CQuS'ens, M.D., M.D. (H), Oit<eetQ;I' liiffthe Tre@'ofL;ife Rej.l1y€natitul C.etr~€';4,At.juh0r @f Co,1'l&lf:i(m.~

How to En Your Addiction to Cooked Food

BdtJi;f'bg'aI\Q·$jl~1.'ii11J~crl~ij)Jltll'itilil:p:. ~1IIud lh@ Aai1lL~"W Diet

"Because of ¥iictoria);s 12 Step program my famil-rand I experienee more out of life than we e-ver w'efUUed possib le, with even more life foroe, Rawis the 'best wa~ to beY
Unt:la '&:runo, MeG1cail Henbalist, e.@roruli:Hflgien~$tJ lJ:jcd Je ..i$t ;

"As "3 result of Vjj,etoria's 12 Step pro~r3JJ,i!11
eame to realize that I (ioliJ~ill eating he@:lthbe

rer1,amkie:niQywhr&n t. health and ,energy?'

Th'e aUlthor,
¥itlori& B®l!I,te-n ~

can say,>without a doubt, ~hat Victod~'s

12 Step program.and the support that meets
around it, has changed my life and has II<CWt me on the Law food path," - Gacy Cr-al:Ver



2002 by Victoria Boutenko

• All rights reserved. No part of this book may be repnoduced or tran unittedin any fOtJ11 or by any means, eleotronic or mechanical, including pboto'Copying, reeerding, or brany information storage and retrieval sy tern, withou the express written permission of the puhlisher, except for the inclusion of brief quotations ill a review, Raw Family Publishing 2253 Bighwny 99 Notth, #58 Ashland, OR 97520, U.S..A. w:ww.Raw~amil)'.com Photography on the front cover by Dragornir Vulwvic Edited by lan

I dedicate this book to Donald 0. HJ>/ug17ey withmtl whose encouragement .tl1ishook WOllild net be possible.

. Picknell

Cover and interior design by Lightbourne

library of Congress Ca talog Card Number 20011 'I 8915
TSBN 0-9794819-.341·

Disclaimer: TIle information contained in this book is not intended as medical advice. Vict(!)n.l Bourenko does not recommend cooked foods Or standard medical practices, The <tUUlOtS. publishers Meller distributors will net assume responsibility for anyadverse consequences resulting from adopting tile lifestyle described herein. Whj,te the 12 teps, identified were Inspired by the TWfi'I.v.e Step 'of A.A., they are net really an adaptation, Rather, they were ereated spedfically for Ihi publication, and should 11 t be construed otherwi e. A.A., which is a program concerned only with recovery from alcohohsm, and Is nor in any way <,ffiliated with this publication

1 thank all my dear friends throughout the world who inspired [n~ to present thinkiI1g. 1thank all Editors, Reader and Artists for their kindness and patience.

Special thanks to Donald O. Haughey and Elizabeth and David Bechtold for financing my book.

er Three Chapter Four Chapter Five Chapter Six Life and .t 3 9 PART ONE 17 Bacteria.tcr Eleven 79 . My Favorite: Animal In The World Detoxification As Healing Tl1e Family Past 29 35 45 PART TWO How To Slay Raw Chapter Seven Chapter Eight Chapter Nine \rVhy Twelve Steps? Step One 50 61 69 71 Step Two Step Three Step Four vii Chapter Ten Cl1ap.Energy The Human Body Never Makes Mistakes The Law Of Vital AdjustTIlen.CONTENTS Foreword by Gabriel Cousens 1X Note From Author xv Why Eat Raw? Chapter One Chapter Two Clul1pt.

Victoria. food they have a very difficult time transitioning gracefully to a full live food diet. this book provided me with a tremendo~s new insight In my ix T . The breakthrough IS the understanding. slicehas formulated a very compassionate system for helping people make a uccessful transition to Livefood. Starting with this as a base. th.e OWNer of CHI The Value of Support Gourmet Recipe by Gabriel Cousens 167 168 . Step Seven Chapter Fifteen Chapter Sixteen Step Eight Step Nine ]07 111 Foreword 115 121 125 129 133 Chapter Seventeen Step Ten Chapter Eighteen Step Eleven Chapter Ninetree. a live food movement. This book is an answer to their problems. in a very thoughtful and compassionate way.n Step Twelve Chapter Twenty Resources Don Ha/ughey. As a holistic physician. that there are many people who are literally addicted to cooked food. helping thousands of people shift toward live foods. and who has been . psychiatrist. She takes much of her understanding about the idea of cooked food addiction from the tradition of 12 Step programs.viii 12 Steps to Raw Food Chapter Twelve Step Five 91 ] 03 Chapter Thirteen Step Six Chapter Fourteen. humbly articulated by Victoria Boutenko fOT the first time. Because of this addiction to cooked. family therapist.:elve Steps to.R. and a person on 100% live foods since 1~83. outlines a breakthrough 12 Step program to support people suecessfully in their transition to live foods.· w Food is a breakthrou~h work for the .

Because of this. AZ. and Step 12. personality repatterning and Step 9. I was personally fortunate in that I never really experienced the difficulties of addiction. are an in piration. I applaud Victoria and this book-for this breakthrough. Her genuine humbleness makes this book even more powerful The stories of her family's transition. or at least a pathway. I am very happy that this book is on the market. But. the joy of spiritual awakening in our function as a piritual sanctuary. and even offering a live food University Master'S Degree course.It speaks to a problem that perhaps not everyone has. compassion that will serve many people. Step 5. At the Tree of life Rejuvenation Center. giving support with books. raw recipes. understanding and a. we encourage the genera] growth the live food movement. of how to avoid temptation. to Success. Althou. the psychology of food addiction. and yes. Step 10. makes it a very per on able b001c Her anecdotes give people something concrete and human that people can identify with. The reading of this book for many people is really a reading of their own struggles and a solution. but not with the clarity that she creates in this book. Step 1. I simply didn't have this insight to help understand the difficulties that many of my clients were having making the tran ition to live foods. She also shares insights into food preparation that are foundational and. the basic skills. As I read her book I really appreciate her sophisticated understan. clear insight that for many people. but that many. we show people to trust their intuition with food. This breakthrough makes this book so valuable and clear. and equipment use. we teach Step 3. It is this crystallization of this potent issue in the live food movement that I personally didn't quite understand until I began talking to Victoria about it and had an opportunity to read her book. I will be recommending tills book to my clients that come to the Tree of Life. in my opinion.ding of the ins and outs of the or . many people do have. cooked food is an addiction. of their struggles.12 Steps lO Raw Food Foreword xi own life. I believe that it will provide a vocabulary. we missed the punch line. Yes. are absolutely perfect in terms of getting people to understand that it's not about the recipes but about understanding and playing with food in a way that encourage u to make OUI own creations in the ~mplest ways to meet OUJ· needs. Victoria gives a very solid overview of the importance oflive foods for OUI health and our well being. Victoria.gh the most important contribution to this book : 15the dean. and of the growth that they all experienced in this process. my transition to live faods was motivated by an intense spiritual focus and my transition was done without the help of others or much knowledge. compassion and tolerance for people who eat cooked food. giving healing techniques and processes with a special course called Zero Point for oeercoming these food addictions. we address Step 8.a live food rejuvenation center in Patagonia. encourage and inspire Step 11. we share Step 4. creating support groups. Step 6. by sharing the stories of her own transition and difficulties and that of her family. helping those with difficulties to realize their uncontrollable addiction to cooked foods and the actual need for a formal 12 Step approach! Step 1 giv:'es power to all the other steps. Step 7. where I am director. finding alternative activities to eating. we incorporate many of the steps Victoria talks about for helping clients succeed with live foods. we teach Step 2 that vegan Livefoods are the dietary blueprint for the coming age of peace.

(H) Director of the Tree of Life Rejuvenation Center. In fact.M. At the same time pointing out that once people are more involved in the licwe food way of life. She helps us look at the cultural attachments. the programming from birth. She skillfully covers ali the symptoms that people commonly have and roms the detox into a celebration. she turns this whole transition process. And her clear wax O. Another aspect to bel' work is a very excellent chapter on detoxification as part 0. into a celebration . to any teacher of live foods. once they're thrQ. Another aspect that makes this book very positive fQ!' people is its supportfor turning people intotheir own best expert. Victoria Bountenko has made a wonderful contribution with.D. lam grateful f()J the opportunity to write an introduction and I strongly recommend it to anyone who is helping others move into a Hv€ food lifestyle.r approaching this is encouraging people. M. I am grateful for this breakthrough! Blessings to your health. author of Consdeus BMing and Spirit~wl Nutrition and The Rahlbo·w Diet.r bodily health at that moment.1' the transition to healing. For example. She gives people gems to which they can hang on to help them to be very successful in becoming Taw food people.U'gb the detoxification.because people need the psychological comfort of gourmet quality to make the transition. social pressures. and spiritual joy. whether it's live foods or not. Gabriel Cousens. . and to any live food friend who needs support at any level. well-being. This book is one of the most supportive and nurturing offerings in the live food movement that I've seen in years. There's a lot of confusion in all fields involved in nutrition. the addictive quality of particularly the processed food. and artfully gives people ways to deal with all of these issues. which for so many people is not the easiest thing. she makes the point that raw food has to be delicious. this book.xii 12 Steps to Raw Food Foreword xiii transition to live foods. there's less need for the gourmet level. personwhat they really need f0f thei. This book is destined 'to become a classic. to trust their own body cravings because these cravings often tell a. particularly in the beginning.a celebration of life and of love for ourselves. Perhaps one of the most important elements is bel' cornpassion that comes through in he:r writing based on her own experiences and that of her family.D.

To m~ going on raw £. You can remember only your own thoughts that you have while reading or listening. J was dying. Not for me. I feel that to be honest is important for you. some important xv . I went on 1 will be asking you too. like me. my husband and my children. A sincere dialogue is the best way ~o follow the truth. This wav we will have a dialogue.A Note from the Author Dear Reader. because many of you I will never see. But in fact this is not ~lnny.. And I promise to be as honest as I can. I believe that you cannot remember my thoughts or my words.1 form some key questions and ask my audience to give me honest answers. When I say we should have "Cooked Food Anonymous:' people laugh even more. questions in this book as if you are in my class. od meant choosing life over death. and you shift yourself in your own way. my reader. Then these are your own discoveries. Please be as honest as you can. people laugh. That is why when I teach classes I always create a dialogue . When [say in my classes that cooked food is addictive. Most people go on raw food for somecjerious reasons.

They are experiencing. They work! Now.sin't the 12 Steps to Raw Food progr-am. 1 have been teaching 1. healthy and happy. but we received such an avalanche of requests from all over the world for it. using thi.experience difficulties staying on a raw food diet. Students who have taken this program are staying successfully 100% raw. Eugene.ScU1 Mateo and many other cities. I tried it for aRe year in many classes before putting it into a book. We will continue to work on the 12 Step program and are planning to publish a more complete edition lin the PART ONE Why Eat Raw? ~ future. that we decided to publish the book now. I am grateful that I bad support from my family. Silver SPl"IDg. I have found that st~~ ing on the raw food diet is difficult without support. no matter what. will explore how to stay on the raw food. no temptation to eat cooked food. When I was watching other people trying to be raw fooders. Out of ompassion to all people wh . I have created this 12 Step program. When we g9 on raw food. with the support from my family. we are acting again teverything that is considered normal and expected around eating . people are organizing their own weekly support groups. that treat cooked food as an addiction. They study 12 Steps to Raw Food in Seattle. dietu. These 12 Steps help people t ' stay on raw food.s program. These groups are growing every day. .2Steps to Raw Food.. In Part One of this book. we will discuss why eating raw food is the most healthy and nutritious wa)f to eat. In Part Two we. If you want to contact them please see the information in the end of this book. We wanted to try this program longer befere pllblishing tills book. Just Done.xvi 12 Steps to Raw Food raw food and I am alive.

es with our naked ere) but we f.fciE:Dtist and il~k for an nnalysh.Enzymes are: gnergy..t'S will be unlocked in the alrnsnd and it will have the petenrlal tbgive birth to 8 beautiful . the ether has had life cooked out. about eiR.a will remain where 1 planted ir. of bethalmends. 10: spri:{lg~he snow nwtrs an the rneuntain and. One ca:1"Tievorithi. b which will g.out taw fo()d~ tb:'eY. one nn"l and one masted.One has enz. For exam~1'€:. flows down to water the soil. take two aImeD ds.t10:nd'l.stration shows. As. the clitference betweea the roasted al.nd the raw almond is life ~d death.this illll.y:n'lCS and. hilr"bino. the l~Q.l.und$. and ifl planUhem in the soil.t:ential anire. tW'9 al:rr!. withd. usuailly talk ' .lk ab . to take l:\~o abllO'f.i'll-€ birth to thousands more beautiful almonds.~ymes. If I were.n..kitional di:fferem:e between the ]. The raw alm~n. the scienjistwill see no lll1..n. We cannot see '~nzyrn. :m.n~ymes are life..lds (one rE'l:W and cue roasted) to' a .Life and Energy W hen people ta.·..1X1l see thel'ife (mcienergy that is the result of fl'tZ'Ymes. ig almorrd tree.ll 'three weeks the masted a.Dl€lnd a.villhave disintegrated into the soil. Both . one does not.

You return to the o:reharro. 'You have participated in the circle of life. talkand think at this point. maybe cleaning the liver. In fact marry licensed nutritionists don't Llnderstand the importance of enzymes in our food .dy. Inside your body your own enzymes have to leave their work. The apples are big and red and they smell great. magnesium.ou picked and ate raw last weekend. We may survive physically but not spiritually. zinc and copper as if they are absolutely equivalent nutritionally. in July. Everything is circulas It is a universal law. has only 3{))% their enzymes left. Cooked food does not contain live enzym. but they re still green and biding in the leaves. But it is not. "See rne. These enzymes then leave your body. For example. This apple has been cooked and the enzym€S are destroyed.es and so takes enzymes from your body to digest the food. Ids 1000k at. protecting you from tumors and evacuating toxins here and there. urn. but when we have only. You bite into the sweet baked apple. You look for apples. the enzymes (likened to little handy-men with suitcases full of magic healing tools) work 00 your bO. spdj. th€ apples seem to be calling to you.4 12 Steps to Raw Food Life and Energy s almonds have the same amount o£ calcium.. You cannot see them easily and they don't really smell.1i\& YOLl walk along. leaving you with fewer enzymes than you started with. Later the apple leaves you. being eaten by an animal 01" a human being means the continuation of life. When this apple finally leaves roLlf body> into the toilet. the enzymes work through your body as a healing team. we still can live om portion of life) if we go on a raw diet and let the body purify itself. Dr. Edward Howell. The baked apple looks pretty and smells delicious. suggested that the average American at the age of 40. We 'can still of walk.smell me. These enzymes are gone forever. . However.0f our enzyme left) plus they have to give about 75% of o their energy to detoxify the body! we become less sensitive to other people. Why does fat exist? We all There is a lot of misunderstanding . gaining complete clarity about ~nZYmesis crucial. You feel goo€l and full of energy because the apple carries the enzymes within it to digest itself.. ene carries life ill enzymes while the other does not. On a beautiful Tune day you are wa11ting through an apple orchard. 'You create your dish and pu it into the oven to cook.. The good news is that even if we have only 30% of our enzymes [eft. repairing what needs attention. eat m~'J You realize that to an apple. '(1 leading nutritionist. You take the apples home to ma~ baked apples with caramel and cinnamon) just like your grandmother used to make. let us fantasize a story. The following weekend you return to the orchard and pick a basket of apples. potassium. caramel and cinnamon stimulate your taste buds creating a pleasant sensation. In order to understand better how enzymes work. You are feeling a little sluggish and tired.ti body in the form of fertilizer and continues to live. YOur body does not have to put b t extra effort to digest the apple. It looks as nutritious as that apple y. The apple is filled with live enzymes..the difference etween raw fat and cooked fat. it is filled with your own enzymes. 30'0. You finish your serving and then go to lie down. as the example shows. and to ourselves.If you Want to have a proper diet. and confusion in the field of enzymes.. 'You reach eut and pick a large red apple. As you enjoy the flavor and texture of the apple. You take a bite. to come digest the cooked apple that does not have any enzymes of its OWl).

During that time I started to crave avocados .eces. Our bodies are desperate for raw live fat.is ea yJ digested by the human body because the molecule of ch16:r. but no one yet knows the exact truth about replenishing enzymes. . pasteurized milk has. Wheat grass is where a cow gets her calcium and . own I ltla. the supplements sold to. Can we replenish lost enzymes? There are different opinions ali that. our enzylnes are doing hard work. o~ Outside. the more appropriate question is t~ d "'. and experience. 1 st2l1~tN ed to lose weight faster. was able to penetrate my saturated fat deposits. When we lack calcium. When I was eating avocados. olives. there is no life. We are human beings and we are spiritual beings . Se. We need fat ~m lubricate our joints.e don't squeak like an old garage door. Often people ask if they could replenish their enzymes with supplements. to lubricate. Every time we eat cooked food we loose enzymes. Sesame milk is delicious and can easily l'~place cow's milk. Because cooked food does not have enzymes. been heated until the enzyme activity has stopped. Secondly.WfJneed energy so. they tasted like soap. In our cooked food filled bodies. our body cannot useir. I believe we cannot.r~while they are there. share. Before that. lipase. the body treats cocked food as a toxin and is only concerned with getring rid of it.6 12 Steps to Raw Food Life and Energy 7 need fat to lubricate our eyes so we can see. longer overloaded .we move and work andalso love. Isn't that amazingi Another example is calcium. so whenever we move our joints w. I understand that the cooked beef steak has a different nutritional content than tbe raw dehydrated beef liver. but they don't stay there. enzymes are life and errergy. This is my °puuon based 00 my reading.. Therefore. They enter am body-and do some wO. Iwas 120 pounds more than I am now.. of my body. and take them out. communicate and be sensitive to each oilier. nuts. I can tell you that J reblliJ't .~utces of live fat are avocado. butter.not h~ fr my nea Ul'9'cause got enzymes I. The enzyme supplements that are sold in the store are nothing but dehydrated raw food. Dr. The enzyme-s are destroyed. The body oply absorbs empty lifeless shells of calcium molecules .c. but because I preserve l'I4Y own enzymes by not eating cooked food. seeds and cold pressed extra virgin olive oil. young coconut. Howell says that all living creatures have a fixed enzyme potential and cannot replenish them. Can we eata lot of apples and store up the enzymes? I believe that we cannot take the enzymes from an apple and keep them in our body. For example.lles are no. break them into smaller pi.t it also contains very concentrated protein and produces excessive mucus.. sour cream or roasted nuts because it is all cooked] We could be very obese but ladt Jiea[ fat. Y0u~ve' all seen the ads that ask "Got Milk?" I would argue that when we need calcium. As 1 said earlier. help digest cooked beef steak are made of raw dehydrated beef liver. to me.-1'" 0@WS ask ec:Got w1 teat grass? ""G at sesame seea milk: rr >. we are advised by advertising to drink pasteurized milk. The best $.l was able to eat eight avocados a day.arne seeds are the richest in calcium among all other -seeds and nuts. My eI)zYl. This is because the enzyme in the :fat of avocados. it does haw: calcium. bu.01'Jr skin so it is soft and to lubricate our hair. We cant get live fat from pasteurized milk.. durian. or milk is not intended for human consumption. I remember when Iwas very obese.o~ phyll and the molecule of human blood are almost identital.

it won't last . it may olllly last until the next "expert" presents you with a different ideea. ' <0' arthriti"" iu our b d· an w: ill nui .. ?'n~ nutritionist advises us to avoid eating fruits.ufeel it is right for yo u. We are each unique individuals with different body needs.Or. .1t you to do anything because 1 s-ay S0. spiritual beings.' citruses w ill'ucause iaht d ci .your.Wll are meant to do with this life. 1 I 9 . 'Ther€:are many good teachers in the world today. experience. Yet.food and 1 experience radiant h~alth and an abundance of energy.12 Steps to Raw FtoQd with the-work ofdigesting cooked .I suggest that you do something only because W YQ.U. and we can be granted an extra pcrtion @I energy from the universe. D H"1torn . I enca. Let's imagme f1'}llow~g . then we become dedicate-Ii. Another popular nHtritionist advises us to eat only frui~s and no vegetables. .1"0 Y 'd Fum.ltshave sugar that can lead to cancer. I do Dot waJ. tsh'a d es an.each suggestion.our bones.urag~ -you to follow your own mtllltlOl1. ( CHAPTE~~TWO _) The Human Body Never Makes Mistakes ·e each need to tr~st o:'-.own feeling and your own. on l:llealth.rown body. -We need to be OUI awn best expert. another ann} es th at n~g. because tr. 1 also believe that if we follow 0 ur heart and do wha. If you change y@U).I. diet because Victoria saysso). every good teacher makes.

Please believe in your own intuition and don't make the mistake of thinking that someoneelse knows better about yOW' body than you do. EVeIY cell of the 35 trillion cells in your body has its own soul andi:ts own wisdom and knows what to do. My body knows best. Hygienists tell us not to eat nuts ex dried fruits because "it is concentrated food:' I heard mlMhel' popular teacher of raw foods say not to eat carrots. body is my boss." so I bought him another crase.The.ele were more mangoes.. If we follow the advice of all of these good teachers. For example. Whatever fruit you choose. we get into trouble.lr breathing the air). turpip. of course" Your left eye won't blink by mi take. Let's do an experiment If you went to an organic frL'iJ1 tand right now and picked out one fruit.I bought r . The kids' cravings were so strong. . because' your body never makes mi takes. I bought him a whole case of mangoes thinking that would last him a week. We are all individuals. _ . Sergei asked for mang0es and blueberries and Valya asked for olives and figs.. banana. same trung happened WIth blueberries . Listen to your body and your intuition £01' health and happiness. «I appreciate your opinion and your re earch. Your mother gave birth to a perfect baby. Right.dtllelJ. FOT example. Another brilliant man and a good friend of mine. then I need a fever. papaya.s e roots because they are hybrids and the body does not reco'&" nize them as food. skin anti all. I believe that if my body has created a fever. . DUIingtfiiE time have attended many excellent lectures where the speakers have argued against eating one type of food or another. Tomorrow your body may waat the same fruit or something new. what is the standard response to fever in our culture? Aspirin . Your bdrly knows what you need. That day I was craving quinoa.gI need diarrhea. He ate It and wanted more. Our bodies are perfect. Taking medication to stop the diarrhea is working against the wisdom of the body. grape. that is· what your body is ordering from you today. but my. Your job is'ti0get your body' what it needs. what would it he? A pear. fig. . I sprout it and eat it. I remember one teacher arguing against eating grains. apple) orange. What else. I gave Sergei a mango. do we have anything left to eat? Instead of a raw feeder I could become breatherian (one who lives by ~1J1j. Our body never makes mistakes . How confusing. I've been following my body for eight years. warns us not to eat grains as theM cause brain damage.could I do? I need to follow my bady. Let's imagine that a piece of dust is falling into your right eye. avocado) mango or cherry? Is everyone reading this book picmg the same fruit? Probably not. Which eye will blink? Your right eye." When my body says it wants quinoa. ase i WlSJ1 th . who lived to be 100 year old. a new sprouting book in which she stares that sprouts are so toxic not even animals will eat them. The only solution is te li ten to your own body. He sat down and ate the enti re case U1 one d a:y. Let your body lead. I had to hustle to kee~ up with them.We all know what we need to do if we listen to Qlilrbody~ When my family had been on raw food for two month my children began craving different fruits. kale or greens because they are from the opium family and are toxic.h:' . V\Thenwe start bossing OUT bodies around and not listening fa our own wisdom.. He th en saiid " 1 . Your body is so beautiful and so wise. so I said to the spel:'ik~ er. When the body creates diarrhea. Another nutritionist has w. the body is sayin. tells us not to eat green cabbage.10 12 Steps to Raw Food The Human Body Never Makes Mistakes II Hoterna.

a~gg olives. . She'd ask for fresh figs.Qt eat them. the stIJawbemes will be very sweet. we visited our fdettd Marlene..a~hier staring after me. I made sesame two weeks on an empty stoma-ch. After several more weeks. If I looked at thesw€:cts I suffered from wanting to go and trythem "V'ic. He said.til!t to try them. Jensen told me that sometimes hygienwhen like underneath the tree already starting to rot." I tried them. He lool~d in his hooks and told us that the best thing for diabetes is .in fr:. me to then that our bodies crave certain fQe(iis children's bodies talked to them saf1lI):€'J: seeds and make sesame milk and drink it every day First. Val~a enjoyed the olives so much that she' gathered-them up in plastic: bags to take with us. I understood because of need. Jensen what Sergei needed mangoes and blueberries asked -Ur.·r craved scallions so strongly that by the time I got teth~~sh/. In a few days I didn't want it to he as sweet.~orla. not even good. Sometimes we are so low in cak11um 'that we become addicted to sweets. I remember one register. I did n. and I thought.t n. Dr. bag of blueberries Yalya. I called and asked Dr . I went. I suddenly sensed scallions everywhere. 0l1ioDS that will help to dissolve the mucus.ntasttc! took cne bite and 1 could Dot swallow it! I""was teo sweet for . ] had read that mwcusmembralles. so I switched to.Wow.et. I l@IDk~d at the green wallpaper. I m~. I had a hard time to eat for diabetes.. dry figs. . I followed his instructions. I had only nine bunches remaining.tmy big mug of sesame mille Two weeks later another Wamt ~nend o1if~red me a medjool date. to the surprised cashier why r hadeaten an unwashed of scallions between the produce paid for the scallions.12 12 Steps to Raw food and he ate it 1. . "1 want scaNie:e..!> Mistakes him a two-pound ling. I soak shaned with a friend how much I craved sweets. Jensen asked me whatmy cr. sweet things. blac~ figs. has a sweet tast€. I told him that was VI~hlle-Oli my way to the produce section. they are delicious.thOlil. To. we actually crave sweets. she also lil{ea€'a1llng olives.gff sweets. During <rimtravels that spring..J:Y scallion attack. For tW0 weeks I didn't go anywhBre W:. cravings. ] couiQf1rt ~l:a. .. We iiStS say not to eat onions or garlic because they irritate our peepte have a lot of mucus their body craves something The next stop on our trip was a visit to Dr. Marlene had a beautiful olive tree. liked figs. There W:~f€ 0lives the ~t-oreJ leaving a puzzled c.il€ Bocly Never Make. in nature. home. After a week I didn't hOlley at all. Have you eyer craved sweets?'When OUr body needs calciurn.wn Sesame seeds. including the ones I'd eatel1. Then I wanted a bitter taste. Calcium. She could never have enough figs. a world famous clinical nutritionist. After all. ml'!:-eh@y were too bitter. Va1yasaiu" "1 Wa:. Then Dr. Fa. I told him that I didn't know because I a_lw?1..He said fig~ gl?M:b'l. but every time I went o in the store I had to cover my eyes so 1 WOUldn't see them exactly what our ehildeen ~ele asking for.s}lIJ went to the store and bought ten bunches of SCalliQB!S. .iiUq plllJci1 left r love medjool datesl I section and check @ut.0 sit" The Human O. Then we asked him wbat aT)cU Valya needed to eat to help her asthma . brQ. so I added less honey. gs anymore. than our adult bodies. Bernasd Iensen. If we plant strawberries on a soil rich in calcium.!J1tixed the scallions with avocados and ate them all III one sitting.ses-ame seeds with honey.n.you are just craving calcium?' He told seSari(lC fijI' were.Jensen what he could tell me abou.. Oh. developed QUI w~S' .The b~lance in my body had changed.'S eating what was on sale..and bring it out. Igpl' -rutd 1 milk day when I had-a S€i~ lion attack.J didn't want SWeet th in· .

yodll do what Valya u ed to do. and it pumps it back just like red paint. I wentout im. butSergei healed much more rap'tGIIy th. make him sesame milk every 30 minutes! I cannot do anything! I cannot do my homework. pu 11" roots from ~1 .o. She knew she wanted something. yet if my . I have new skin where the Cut Was. because you crave something that's not there.r1<s 'IeJiY well for one person doesn't always work for everyone.tCl! lfJ"Y yard and suddenly the dandelions looked so yu:m:my.e Water does not penetrate the skin. understand.gtlests that we were having a very speciaillUlCh.al1se Sergei had a broken clavicle. When Sergei broke his clavicle. When I put my hand ill Water tb ) . that because of the sesame milk In only-two weeks Serg€es body grew the calcified ball which causes the bones te g. I poured the dressing over the dandelions and mixed with my hands and my love. Blood is a rniraculou fiver of life that travels througJl trillions of vessels at cosmic speed.. The hand consists of 27 very 'intricate bones. My band can zrab an app ]' .ea and nothing will look appealing. I took a big bucket and I filled it with the dandelions. the first thing he craved was wheat grass juice. You'll look at the array of food offer. It does not just flow because of gravity. Then the blood clots and seals the wound. and defrost it standing there. will crave something you have l1evet: tried in yOUT life. so she d close the fridge. Blood goes in any direction necessary according to the universal laws that we cannot even. e p me to climb a tree. I put six avocados and lemon juice into the food processor to make a dressing. yet we take our body for granted. My dish created a great liver cleanse. wondering "What do I want?" She €ouldtl t find anything that she wanted. When he healed. Take our hand for example. I put this piece of art on the table. I cannot go and play) I have to make sesame milk all day long f I thisguy!" Bee.$'0 T decided to try one.he was craving sesame milk. To help you identify cravings. but she Just didn't knQW wl at. . My body knew I needed dandelions. «This is so bitter!" I ended up eating my new creation all by myself The next morning I woke up and my skin was all yelJow. my skin was white and pasty. I told m). \Vhat w.pee 1 a b anana..I1'l.I0W together so tbey can begin to heal If you don't know what yOUT body craving. We.were told by doctors that it would take about eight to twdve we-eles lor Sergei to heal. too. I want to tell you a few things about OUTmiraculous body: 1 was toLd in chool that blood is something like red paint: it floats in our body because of gravity pushing down and then the heart pumps it back up.. My guests tried my Dew dish and €xclaimed. the blood washes the dirt out. Il> c tne 't be grotlnd or hI' . When I cut my finger. and the second thing he craved Was sesame milk I carne home after being gone all day to Valla saying "Talk to him! He's exploiting me! He's forci):):g~ to.14 12 Steps to Raw Food The Human Body Never Makes Mistakes IS Grapes were in season that umrner and I didn't want grapes. Sometimes you. The hurnan body is so fascinating . The human body is so beautiful.e. They is were not bitter at all.. The blood forms a Scab and when this scab peels off. and it keep flowing down. The dandelions tasted sweet to me. you can start buJing fruit and vegetables that you have not tried yet. he didn't need physical therapy. Before the dandelion cleanse. No! Blood is not red paint. Se arne milk is the champion of calcium. She'd open the fridge. DOGe I was supposed to make lunch for 25 people. Since that dandelion feast I have rosy cheek .

If'·'· Jump mto a very . .. I'velnst 120 pounds..Now I can run and jmnp and play. I love Th1.~~w:hr 1l1' the morning. Since I've been en lia~ foods. lous that we have to be fascinated and thankful for e\\'~rr :IDgle hair we have on 'OW' head (before we lose it)! OUT bod}l wants us to be beautiful.g thi~l~ is d~di:ated to the survival SpU'lt that lives within. The same . I gained weight.ear. . . then turn up . to be burt<'l.It always treated me with pain aE:_!. We have T S'Oliel"al examples of this adjustment.lO 'ma~twhat the obstacle.u!ple~..€ ago seemed waterproof. C CHAPTER THRH ) The Law of Vital Adjustment b.I eat raw I'oo<il~ because that's what my bo:d:y needs.1 wiJ.10t . nwin er. . we are like~l to 8.t .tts body wants to be beautiful and healthy. The hod~1does I€Yer. I sta:rtecllis~ tening to my body instead of my head .~ body. I have more energy than 1~er had in my life.Jliler to whi~~in the winter. and whatever I ate. What stands iil~'the.ally .eewlg •" . this is the same body that I bad eight y.} we lot . in the sun1.body that I thought I was just unlucky-to get ~a:t changed! 1 got my "headucation' out of the way.et scalded. erate rot e:w t~r gradu .. If the body has two choices.16 12 Steps to Raw Food body needs to sweat.ew can rna ke It rea 11·'·' wit 11 f 1~. way of the body? lance thought that I had bad luck be€aus~ I was born with an ugly body...s tl!9.y.'. <l- 17 . I can sweat through my hand th_at jUsf a minut. Qu. rabbits' change their fur from brown. miraen.out . This camouflage increases the chances of the rabbit's sun-rival agai amst pre d ators. .. If we glt:i : 1 'ih. it will always choose Sl!11~viv~L his iscalled the vital law of adjustment.All we ll€ccl ttllrlO is listen to our body's intuition.j11d'poss·~b]r killed or to survive. and... For example. of every li:i. Om bodies are so. The purpose of the change in fur color is to oam~Hl&ge the rabbit in the fields in summer and the StlowiJ . 1 once thought that mY'bady was just horrible . ·The . <:ei y . and then follow. The same body that I thought was ugly and causing me pain.r bodies want us to be beautiful e!!ndhealthy . o t e s1l0wel' WI. The onJ'yins1lJ7aiU'ce't0 be healthy is to learn what your body wants-and needs.ady.n.tJ)rL{lg·to protect itself and to keep the species going} J.ith) rno deratel Y1 water. Every single' pelIi or. til! the owner or Every living thing adjusts to its environment. Yet.

Hilton Hotema. > .usted to the reduced oxygen. when it could ha\Cesurvived another hour. ids '€on$id" ered part of the diet.95% cooked food? ur great greiH . noise pollution. and auugh!! The . artificial foods.ll. id lor ocUes h .of exercise. violent thoughts. the latter will die at once.€ winter 1n shoes. alcohol like a healthy child or Australian abol'igill€ v€getafl" an. We pay with our energy and lifespan .. Stay happy.ures. The point is that bodies adjust to survive. c. wearing glasses. I read about an experiment of C~auQe Bernard conducted with birds.bave bodies that have adjusted to the ingestion of alcohol.riv~g through the big-city and YOll get stuck in a traffic jam. The micro muscles in our feet have become strougen and> when stepping on the gravel. 2000 -o 00 years ago. Your body made this adjustment beeaus€ noise is very harmful and if the body doesn't adjust )'f0lil could get a headache. wearing shoes.e bf vodka a day... synthetic vitamins and many more.. econd bird did not have time to adjust. television. violence. on. and a fresh healthy bird is put in p]ac~.OW? Be as natural as possible.s p!:e:J. F f . Stop the stress.Go on a camping trip. the foot 'curves 'against arrd around... stress) pharm. YQU actually be<. chlorinated watlilii.e day there cO . If we find someone who never tlra. going to school.atdo we need to do to get more lifespan and more eneqzy. In the book Mcm.. great grandfather was a aw ooaer . music. He showed that if a bird is lat!ed qndera bell-glass of such size that the air contained ~f{itbin "ViIJ permit the bird to live for three hours. electric lights.aceutical drugs! driving. Sometimes get cold and Wet Outside and shiver .otd. When our bodies adjust to something. eal nutritional source c our . o . End presS. When you were in the city. We can change What We eat We can go all raw food. your hearing adjusted to the noise of the traffic.).eur feet hurt when walking bare foot on gravel in the spring.spn could die of alcohol poisoning. The human body adjusts to the gradual tficrea~:e in temperature and we don't get burned. great. and w€ giv. the change was too abrupt.n. Think of all we humans adjusted to: radiation from microwaves. however} yOUT car doesn't.. synthetic clothes. After spen4tng tb.ame cleaf~ perhaps by 20%. Russian men.l Y turn on the radio to help pass the time.(!)urs adjusted to the oxygen changeslowly This €11abled the first bird to survive longer.ow 1 we get to a diet oj 90 . and the bird ts removed at the end of the second hour.l!ti. How did tills happen? Tb~ aI. I imagine) on.? One day you are d. the same temperature all the rime in. OUT human bodie have adjusted to marry outside forces and stimuli in erder tQ'Survive. SLeepoutside. Wli. Your body now readjusts to the quietness of YOUrl1 bOn. . great. This is doable.ra~el. turn the key in the ignition. They sell vodka next to the bread. Yet! by the end of summer.18 12 Steps [0 Raw Food The L. bad eating habits. OUI t~e111'aye toughened up and it's easy and pain free to walk ong. a room. we paywi.!sHigher Consciousness b. lack of sleep) doughnuts ]a¢l<. The body has adjusted to take care of us. The next ID0InlU8i you get up early for work and very quietly go to your car.. isn . d'd' . Your body adjusts to the nQis€~apd then you go home to the quiet neighborhood and sle:ep.tb our hhlth. living in isolation. '.l1k. The bird that survived three l1. th. The second bird was not adj. the ~ther hand.e him/her just one glass of vodka.: . The.y Dr. Or ha thi ever happened to you.<1W of Vltal Adjustment 19 discomfort. b If Cooked f00 d i > t th e 1. the gravel. the men there drink a b. If you go to Russia.1SW€f is interesting.i. great.musietis so loud it hurts your ear . air pollution.

The next time we eat cooked fond the toxins in the food do not penetrate the body completely because of the mucus protection. it goes away com. prepackaged.Our cells are crying for body creates a little mucus.d ..ll. There was no food. People who have iii thick mucus coating on their intestines the fe-wer nutrients we (Can receive. We eat a lot of cooked teon and therefore. out nutrient assimilation becomes law." The cooked m~a~ Was Everyone agreed it Wi!~ better t@ covers bur entire digestive tract to prevent us from absorbing the torins in cooked food that would make the body sick We are afraid of e-coli.tecti'fi. and s:e .e-S$ed and. salmonella or other bacteria. 18S0 . creates the mucus from the cooked food itself Thistfi1:ICUS to cha nge rig . Wft become . to begin w-ith. was alr. are to the body.hungrier and hungrier. The mucoid plaque protects L1S from absorbing toxins. Their bodies. Because of the mucoid plaque. They are asking for sodium and for magnesium. on aJlnCi>l1J1lcjng th 1 beg. and he thought brought horne and consumed. I l'~te]y and 0 " il . but at the same time we cannot absorb nutrients. The bodies adjusted. to himself. mucus made of? The human body.h t away and begins to celebrate.d' t need . this plaque. rubbery hose about twenty-five yards long. 10" ur as lIT1 anon goes up. We come to the point) like.y.u{loid plaque. food and live. that when I was leaving the table. brilliant as always. can be dissolved.ues all the way through the intes1Jj. When we decide to go "'% raw> we . plants. When we go 01. the more mucus the body produces film builds up. we develop severe nutritional deficiencies.ady hungry again. so we ~oQkJpasteurize and irradiate everything. After a number of years of eating cooked food. All the urto faces of the digestive tract that are designed from the food become absorb r. Mucoid plaque looks like a green. . Om body hears the message and I'lb1UCOi.l did eight years ago. to sen~l telegram to all our organs .e c'lJ. The mucus film begias al}: the tongue and contin. Were constantly hungry becau e have white tongues as if they just ate sou r cream.rg this ~ foreign) but it' better than starving. to reje:ct tbe or to adiu t to the-cooked How does the body adjust to cooked food? The o@dy creates mucus nutrients and uses this mucus as a filter. had one of two choices.ll'1s thicker and harder. out b0dy is desperate for nutrients .Klll:S the film that protects blood from toxins. I :usually. frrst Our body initially creates mucus when we eat cooked food as a baby. The more we eat raw food the more plaque gets d' Ive d· If we go 100% raw.s call this mucus in the intestine by the name @fm.f. but The more harmful the fo-od substance more this mucous becomes the go by it OUI when we eat. all the tubers.d8 were burned. and for copper and zinc. only a small percent can be assimilated. When the time is right. As the years ail tlae 120 minerals we need.1 raw food and if we stay 011 raw food. It .nge. Food is now highly proc. The more mucus we have. Tl1e more cooked fb~d we a-spro. the ad wiD . to filter out the toxins from the cooked food. Nat1Hopa:th.]l'fs.50 he went into the burnt woods and be found a piece sf cooked deer there. Oh please) I want some pIDtas tiurnl We're constantly hungry for something. "BatiI. covered with Many people can see this mucus on their tongue. tills foreign substance. rellleting cooked food and die of starvation. the consume.' • .e. The family was hung:T.20 12 Steps to Raw Food The law or Vital' Adjustment 21 was a big fire in the woods. become hungry and malnourished. You may ask: what ~~me. :y dIssolve it. our body creates a lot of mucus. to change their diet than to starve.

He o :t\. because the tomatoesand Iettuee make up the 5%.1 •. ~.Ss.He begins to look like an interesti:mg man. Wak . Percentage Cooked Food to Raw Food. is th~ result of an extensive reading. . 5 10 25 50 75 75 50 25 1 .E:tibaij Hetshe~s going 100% r:aw!. ceo Hum two or three months of consuming . . This tabl€: is my hypothMi:s.. · .is assimilated in our body.(')1ffi .0 I'd like to explain this table by way of an illustratiPn" We'll call the maincharacter Iim. studV lO~ ·s~ of :many people on a. e retreat a d cla a.ne tel every pose . begins to teach his own raw food.[1: the fOOG. at him.k s an d.03 . sl:t food to his diet.:. 10/0 is a lot.i. he7~looking younger and his color is corning back. together and to go lOO~/() n raw food. . .HI.~ .d food all .Em}:ililt:l.. . really sick..lbl has read IDitD· caw £-:00 db 00.12 Steps. class.S% 0'1 3'/10% .Sadly. His assimilation increased three times to . Cons.y.eaK back because of the big belly? and he's aI"Vi~ays tir:~.. He begins to ]~clgoad. He is n. He goes to a hea.sumes a :diet that is 5% .G. he laol€.lth tore and learns that he might feel better if he-eats a vegetarian diet He adds a 1..:1etrh'I now t J. FIe has -a big bcll~ b€'Cflufjf: he eats alot to try to fill the hunger in his body. starting to feel better and he has a little or mo. go raw. . Jim used to think that no wesnan would ever 10·01.06 .f@ energy . Lds say Jim got reaJlr.i~aetoaUy10 times more than he had before.m€l'Ilefua.Ch· k in wrtn J' Rl.1 Wo 1IlQ%. He is always h1llOgt'y be~a. One morntng he "~"d~ up.. And he. . irn severer ·1 yews later .. He is now consuming 25% raw food and 7f. Anyone who makes s3. to Raw Food The law or Vital . .. . One of them iJJvit€S him to a raw food potluck .. At this p01nt li'01>s . Did y<YO h€a.1t Q. him to zive up g .ihrted % ofnJwfQod % cooked food 95 90 % . ~ ~.m GO.€.utthe ine~t. raw food diet .n h:€used to have .. body 1S assimilating approximately . W' .. J" is so 1. I..ng99% raw food arid 1% cooked.e1l1ctease·s ais raw food intake to $0%. He sees the aiff~tertce. 51. . on Jaw food eating and be e:Y:elil.e5 that choi. \'et:)r""Q rre ] eves 1· "" W e .s far asassimilation goes.. 1. IS a."uvL'{e..raw.OJh cOoked food. Jim begll'ls to come to 8-vttr¥wedcly potluckand he: increases his raw food intake to 75% .ha'Rd §@Jim eats very little raw food.ng abo t 307t1.while the cooked food intake is reduced to 25% . mal. age between 4J. fund'S to conduct scientific research and p. Adjustment 23 s·ays.03% of the FlutrF!tj:Oll. ~. 1laS go. c' . .. a good number. Jim is sa rIDpn'esBed with the dishes and the presentatioa that Jl.115e Jj~js not getting enough nutrients. tie has:! w. 'cy ~ .. nee .. anu ~ass offered 011 raw food.0 99 100 .and oe C1. I don't hi.. ah 10 .He is n.J. He's. food. ~U . becattSe he was getting old and aching.ow assimrlatiRa . Now he Looks Ill2Rlmy.es or buys hamburgers is eating about 50/0 r:aw. He is nQW ~nsUTfl.assi1:niiratiotQ._. 1m hl~gins to read a lot of hooks..He hangs out with his new friends who are also wgetarial.A. this is a lot.rove my the0!:l. Tl~i-8!.1i.umed& Percentage Nutrition Asshn. ~.owas:m:rtilating 1%.'and bears his inner vorce te~ .JJdwic:~h..LID lat <4 E years Y(}1!lnger: He has a lot of friends and he is v€ry social."Hey! He/she decided to. .. .:l 1. 30 times .) The following table shows how the amount of: Geeitl:ed food w€ ear in our diet relates to the amount of feed that . 1.Q 30. together with a.0 3.

cravings are biochemical and emotional expectations of the bodY. ev. and comes' home at 7:00 p. he leaves at 6:30 a. We can use this analogy for cooked food too.ond1y. For example. away. Hisass. Going back to Jim as all . If they return to the meeting and say they are 99% sober. If someone wants to quit drinking he/she needs to go "cold turkey" or 100%. fOQd . This is why he only need a small amount of food to satisfy him.' en we a ow 1%. a small bowl of salad.. his b0dy has adjusted biochemically and psychologically to this consumption. And Q wh II . Now on a 100% raw food diet. That's when we .03 and T %. 'I'hat's enough for this man.intila_ tion has increased from 3. ind 1 . why did the final 1 % shift from eating 9. at always k11 Alcoholics are encouraged at AA meetings to get 100% sober.After two mOl~thsAndrew' body readjusted and his rice cravings MGll'pe<i. Remember when Jim was eating 95% cooked food and ate a lot to fec:d. even if it's more than 1%. that's it. this is 10%? Do we 'W h - . no matter how small it is.m. say. e<. That's how much my children eat When my son Sergei.0% to 30% in just two to three months . sprouted grains and carrots . and all this on two erange. e W en to stop? Also. goes snow:bom~di:ng. That's I. his assimilation becomes 30%. . ee J e It. When we are depressed or hungry gry or tired that' S w h en We overeat. when we eat. His body has been adjusted to receive carbohydrate$ lmom cooked rice. Sergei says that his snowboarding friends go S€!Vel:aL times to their lunch bags to drink hot chocolate and eat saudwiuhes because they get so hungry.is SUQwbQa:rding all day and he's never tired. . . . Jim is assimilating 30% nutrition. As a result Andrew's body has developed strong craving for cooked riee. his· starving body? At that point be was only assimilarlog .Q3'IJ/m.L.24 12 Steps to Raw Food The Law or Vilal Adjustment 25 only raw foods... will keep a body adjusted to being a drinker.ery other day~they will he told that they are not sober. He eats one on the way up to the snow and one on the way b~r. Andrew started to consume carbohydrates from raw corn. Sergei.. So we cannot just throw . One day Andrew became aware that white rice is not healthy for him. Meanwhile.:· .If Andrew would continue to eat rice even in tiny quantities~ hi's bod)' readjustment would never be completed and An:dr-eww{)uld continue 1'0 experience cravings tOT rice. They get hungry and hay€>"0onergy crashes and have to go eat.m. we leave the door open to u ge when we £ Il·k '. He only needs one small bowl because he is assimilating 30%. AA members ha'le noticed a JOJlg time ago that quitting 99% doesn't ever work.Why did changing his diet from 990/0 l1awfood til) 100'''/0 raw food make such a difference in his assimilation rate? The 1% is significant because his body's defen e a. That's enough because he assimilates 30% . Ol' an . beca use they drink only one shot of vodka.. example. Andrew has been consuming cooked rice since childhood. This last 1%.The secret is that he is assimilating 30% while they are a:sSlll1ilating only between . He decided to stop eating rice.:tQW much I eat. a baked potato is there a mark 00 the potato that says this is 1%.k home. who is ] 6. our parents taught us that we have to fini 1 c. we have to finish it. He now begins to eatan1y once a day.90/0 to lOO(}o raw food make such a difference in the assimilation rate? J gleaned the answer to this from the Alcoholics An:ot:rymOUS I (AA) literature.S) ODr food because there are children in runa that are t· .:FIE takes with him two organic oranges to eat on the shuttle bus.g1!in t cooked food is now taken away. a:rvmg to death. That's bow much my husband eat.

I have met many people who have V\lhgn we c1os~ . .26 12 Steps to Raw Food The Law or Vital Adjustment 27 indulge in eating cooked food) drinking alCQb." She has also said. I f-ell back. I ilT<lQt tempted to eat cooked food because it no Imnger 1@0ks J~ looks like plastic to me) inedible. even 1%. Then I started to eat more cooked f00d. Take all temptation (cooked food. It took me until the econd week in February to reclaim my 95% raw food diet:' By keC::. But after two months) life is easier. visit and she'll eat cooked food again .r have lived for thIee·¥€a~ in cooked food. te tiny 1% will inevitably lead us back to cooked food. Yes. (tr was doing-very well until Thanksgiving.petiue fbr coffee . on raw food 100% e:i. but at certain times or tired and My friend. when we want it. When you understand that cooked food is addictive.. and they became raw fooders and they stayed as long as six month.y it. . That's how food to me. processed food. company they became hungry. 'When our family went Q taking drugs. take out menus) out of yo-ur house and don't go out to the restaurant.pi:l!lg t~e door to cooked food open.cbieved 99% raw food ~ood month later.rayecl they returned to what is familiar to them.t11s during my body's adjustment of going completely off ceeked I "WasnQ QJ. I suffered for two mQn. Do not beea-m€:a raw fooder until you feel completely ready.on raw food for weeks at a time. my dear frie:nd J'lI&115 prolonging her uffer~g. Bur she went on ra q food only 95%. I don't pay attention else. Judy. or lonely> or depressed.ght yeaJaS ago) our dear friend Judy also went OD raw foad. restaurant. will c(!)meto ('I s. On 99% we are still addicted . Sberepores. . After two months. Cooked food lied... Sh€ stay'5. however. is still suffering. I know some people who um. Thi only to return to completely cooked the door on cooked food we dose the door on temptation. bat and we allow ourseLv. The easier way to food and eating only raw food.e W . longer attracted to cooked food. I had lost my ap..ol.t. and then r decided I would take a break untll after Thanksgiving. Create a temptation for at least free zone. Becoming a raw feeder with- juice bar. to visit and she made a beautiful for two weeks on 95% raw food diet and then my aunt came baked cake and I herd to tr.dersta:mdraw food is good. I stopped the smells of foodor Ashland. Giving up the last 1% of cooked food in the diet 'l'fe wan. and then. paying attention to restaurants Oregon and I don't even know th€ name of I kaow three health food stores ami to anything r knew one a be1::pme 100% raw is to make the change consciously.S111Qld:ng is closing the door on cooked food all together.1 failed. What I'm trying to say is that going cold turkey is much easier. cooked food . 'Out the necessary support is hard. you want to stay on 100% raw food. birthday parties and cooked food potlucks two months. you might have to suffer through two months because every temptation will create suffering .

ud appreciation . birds. :: e~ts. Bacteria is unique. bacteria can instantly increase its power br multiplying into. me ire withour bacteria.t0 huge 1110 unt ains . for bacteria. Bacteria is the world's greatest recycler. it is tiny and huge 'at the same time. Pleasethick about it: by transforming all dead organic matter into the soil.C CHAPTER FOUR) Bacteria. ~akC!s>uman bodies or any organic matter would h plletlln. . Smaller than any living cell. All dead trees.~are with you my 811111seme. There would be rocks but no ~oilin which to grow food.nta. My Favorite Animal In The World ~jant to s. Let us lmag' lif . bacteria in the rotting cycle does not 29 I . Ma~be your respect for It will grow after reading'this chapter. Bacteria is God's brilliant invention and gift to us ill! We(lre constantly trying to destroy as many bacteria as possi~le because we don't under tand its purpose on Earth. animals. bacteria recycle useless garbage into the original Source. zillions mOre.of all elements. What a clutter that would he! til a natl1ral setting.

in the civilized world. The worms don't e-at healthy tomatoes.'y\. "These are strange people! Theyare alkaline! Yhck!" AUparasites leave a human bodX. The droppings of animals and birds are left where they've fallen.u·own experiment. Hard to believe? In the forest nobody rakes the leaves.h. that ~e decided tOI do a family pnxasite cleanse. Just after W~ began raw foods.chicken soup or mashed potatoes. yet they remain Erectof bacteria.000 years old.g healthy trees In an organic garden. To test this statement. The same applies to any parasites. when we go to the forest. Can bacteria cause disease in hnmans] Yes ana no. After a few days. then why do we associate rotting with odor? "Vby. Similarly. 1o~ would think the forest would smell really bad. let me ask you.. eyes or bran] butonly h) recycling toxins in our body. add to yourcompost some cooked food such as cooked noodles. the slugs 'stay cut. Borall five nigats we' didn't even put up tents. if a b uman body is filled with toxic waste.Jf we keep our body dean. Thesmell will be so bad that your neighbors mightcall the police. if the soil is balanced. Wf?I. Another interesting fact is that bacteria will never touch anything that js still alive.orld 31 cause an odor. You willInotice that they will.oboBy buries the animals. 'fou will not be able te tolerate it.you can do ym. Gigantic redwood trees are 1. Leaking at nature as an example. My Favorite Animal ir:J the W. we breathe in and Sa.. if a body is dean inside. In the Boundary Waters Wilderness the forest raugers bad to wear mosquito nets around their heads. Now.y. n. That is why people who eat mostly cooked food . and we didn't even suffer one bite. Bacteria can tell what is living add what is dead and it is only interested in dead matter. bacteria and parasites don't live off of healthy flesh. habitat of the forest. No.000 to 2. parasites cannot live off it end even mosquitoes won't bite us. Put raw fruits and vegetables into yeur compost. We'we:. Y€s. S'verything is just left in the 'Open.30 12 Steps to R'1W Food Ba·cter1a. There were' [lye of us. lin to return the tree hack to the soil. The more waste and toxic matter we accumulate in the bodr the more we attract bacteria. as humans.get infscrions so" easily. So. heart. We think we beard thesemosquttoes talking to eachether and saying. We. healthy and pure. Yeu will have to put dirt on top. have fallen aW'ay ftPffi being balanced inside by eating cooked food.re 1191 bitten.w€}"e frightened by the so thought of these parasites. Once my family went to hik€ in Minnesota where the mosquito is IDe state bird. you will notice an odor emanating from your compost. roc and disintegrate without a bad odor. Their roots are always in the soil. didit 'smell bad? I bet your answer is "no:' In fact. the last time you were in the forest. For ten days we ate special tablets to cleanse . does bacteria begin to smell bad? This is because bacteria has a bard time recycling what we create. If you are afraid of infectious disease. we see that moss) mistletoe and lichens don't live on stroIil. it smells so good!" If bacteria acting on: organic matter doesn't smell in the natural. Here is<lJ. when it becomes clean. Bacteria is not interested in our muscles. however the bacteria moves.te$arople10 illustrate this point. aJJ au 1(10% raw food. because of theunbearable smell. we reada book about the parasites humans carry around if} their bodies. yet bacteria does no r touch them. The smell is coming from bacteriatrying to break up cooked fond. Eating raw food is a good way to dn this. the best thing you can cia is keep your insides clean. As soon as the tree dies.

Doctors ar surprised when parasites disappear because usually it is hard to get rid of them. after being on a 100% raw food diet the entire time) we did the same blood test. (parasite exist in all kinds of shape and different stages. eat? What are your habits? How have you been living the last 19 years of your Iifei" He said. I drink beer. and If you kill one stage. His blood was. "Oh. I'm getting better. The tablet dean e amy kept us dean for two months. Bacteria knows right away where the toxins are. inside wecan be very infected. "Don't be embarrassed. our body cleanses itself of toxins. to my class to demon trate live Mood cell analysis. the parasites and bacteria in. Tell us about your lifestyle." He said. and ten LIS. We were clean. what do you. and I never liked salads. 0 penetrated with parasites and bacteria that he became embarrassed!' He said. There was no bacteria. UBut 1 take a hewer every day. He took blood samples. ' I've been taking drugs. One of the volunteers was a young man of 19. then another stage will continue to develop). between the blood cells. People who have been tested and told by doctors 111atthey have parasites have been able to get rid of these parasites by eating a 100% raw food diet. bacteria penetrates inside the human body and Into the ells multiplies and begins to work Bacteria is helping our body get rid of toxins . There is nothing left fOT the parasite to eat) so they leave. from three volunteer. That's allthat was there. red blood cells.. who performs Dark Field Live Blood Analysis. One and a half years latex. Bacteria l dedicated to irs work." We could see this in his blood." We aid. When we begin to eat raw food.ra ites or harmful bacteria." I said. I was diagnosed with AIDS~I was diagnosed with testicle cancer I was smoking marijuana. Without any pain (thank Go.d it's smalll). your blood have nothing to do with how many sh wer you take. and white blo d cells. I was eating junk food (pizza was my favorite feed). Our b100d was pristine! There were no parasites at alll Our blood consisted of only blood cells. What 1 know for sure is that people who eat raw foods don't have pa. .32 12 Steps to Raw Food Bacter ia. When we look at a per on's blood who eats cooked food! we can usually see lots of bacteria floating in. No matter DOW much we wash ourselves outside. My Favorite Animal in th WOTl. Two months later we took a blood test and saw that the parasites were back. "Just relax.d 33 the body of parasites. Once I invited a specialist.

similar to peristalsis.then we see that the baby has a runny nose. When we feed our baby mucus-forming food. the lungs. the cooked food creates the first mucus in the body: Some of the mucu is u ed to create a film along the digestive tract while the excess mucus is stored in the most convenient place. Mucus is not supposed to stay in lungs permanently.( CHAPTER F1VE ) Detoxification as Healing hen we first eat cooked food. the baby will have a runny nose all the time as the body is trying to move the mucus out That 'Would be perfectly okay from ture's point of view: all the excess of mucus would get evacuated through the baby s nose and the lungs would stay clear.mechanism. to move the mucus out. so the lungs have a. This mechanism takes pieces of mucus out of the lungs and moves them to the nose . as a baby. what do w€ do when W 35 . But. It looks Likemillions of little fingers on the surface of the lungs that work as a moving belt to clear mucu Gut the lungs.

«Wow! 1V1y baby has a Tunny nose. when in your life do you usually have more energy-than average? You have more energy when you go on vacation. I'll take him to the doctor. "The runny nose is back.. the body has to work hard. We. it will begin to clear the mucus again. Meanwhile. So. the funny nose stops and the mucus goes back into the lungs.ed to digest food. To hasten the removal oftoxins the body creates fever. travels through the trachea) covering the vocal. He has a rash around his poor little nose. When do you usually get sick? Have you ever said. the tonsils are swollen so it is hard to swallow. Do you remember that particular sticky and smelly sweat that happens during high fever? The mucus becomes more liquefied and we get very runny noses. it rushes to 'use it before it is used fer something else. My baby is well. I'd better call the doctor" We take the baby to the doctor who tells LlS that Wft need trenger nose drops this time because there is more mucus now. or on the weekend 1£ you are relaxing. the body creates a no-appetite condition. The baby is not nose drop deficient. That :iswhy we feel tired. Mucus also creates a hoarse voice.36 12 Steps to Raw Food Detoxtfl caue." The doctor prescribes nose drops.feel better because we've done what we can to help our baby. Your body uses thisenergy to detox. Think for a minute. Why do we do that? We are not aspirin deficient. "It never fails. so it makes the tonsils swollen.When the body has built up enough energy. the nose is stuffed so we cannot be tempted by the smell of the rood. «Yes those nose drops worked. I have some time off and I get sick. It takes a IGt of energy for the body to clear mucus out of the lungs . The heart has to pump 20 to 30 heartbeats faster per minute than usual All the hormonal glands have to do extra work." When your body receives extra energy. and this mucus is more concentrated.n as Healing 37 we see a runny nose in ow' baby? The typical response is. that the body stops moving the mucus out of the lungs and begins to concentrate on how to get rid of the toxins from the nose drops. Aspirin is largely ulfur and sulfur is bad for us. The drops are toxic. WhC:bt do we do? We think. A common response to fever is to take an aspirin. We look at our baby and say. What happens when the body has a fever? The body g@esinto a sweat so that the mucus can come out through the pores. about three 11lO11ths later. The new. So. To conserve the energy u . The tongue is coated with a thick layer of mucus so we cannot feel the taste. the body tops the cleaning process. They are so toxic. the babywill start to haw a runny nose again. because it. Sulfur is so toxic that the body simply doesn't have enough energy to continue evacuation of ." We don't realize that the nose stopped running because the body concentrated energy on evacuating the toxic drop . the mucu layer gets thicker. Fever is not just a high temperature of the body>but is a complex process that requires time and energy. It might take another severalmonths for the baby's body to build enough energy to create another effort to detox. The skin is already irritated. i)ur body doesn't expect that kind of cruelty from us. chords. that the body stops detoxing in order to focus on clearing out the medicine. stronger medicine is so toxic. And that the red runny nose is not as dangerous as the lungs filled with mucus plus the body weakend by the toxic no e drops. I want to argue that the nose drop are not nece sary. 1need to help my baby. In order to create a fever. That is why we tend to get sick when we have "down" time.

This stops the mucus evacuation and further weakens the body FOI manyvears the body will have no more detox. This is actually good for us.I cannotlive to continue breathing. except a little "cold" LlOW and then. To add insult to injury. When we have mucus and toxins stored in a layer under our skin. by taking the energy away from the detoxEatiug cooperating with takes a lot of This mucus is acidic. the body might create pneumonia. takes energy. you will feel itchiness.38 12 Steps to Raw Food D-etox Hi ca LIon as H ea l [ng 39 All the body is concerned with now is a pirin in the blood. Our ternperature then falls below normal. I used to say. We may not get sick for a long time.. We cannot breathe.L1CUS in the lungs until there is about one-third lung spac-e left. To do so the body is compelled to work so hard and gets so weak that it cannot even continue to maintain a normal body temperature. the mucus in the lungs builds up. «No. no not-this. We have to . Next.es the chicken soup there- nia. A priority is to mucus. Why does an allergy happen?-why does it exist? We have lots of toxins in the body. up. not the fever. That i why most adults never have such a high fever as they did in their childhood. when we are feeling weak. The body's response to aspirin makes u feel so weak. I need this one-third ing .' Citrus only dissolves this toxin. to continue livon Jess oxygen than that. first we develop g(Jmse bumps or rough skin that is notvery begins to pour through silky." There is a little extra storage in the sinuses and in the forehead. If you will pour lots of lemon juice 011 your skin and rub it in. V\7hen this acid mucus comes through.malsing a heroic effort to dear itself of mucus. The mucus moves to these areas. The older mucus is green. In response to eating in this "Don't eat" stage. People saY. or dark onmge. if the body still has a little bit of energy left. We call Recovering frOID. This is how not our body can affect us. and mucus our skin pores. Our body is saying.stay in bed because we feel weak." I used to do that to my children. the body begins to use a layer under the skin to store the mucus. The important process of healing stops. "I cannot take any more. "It happens when I eat citrus. It will say. like chicken oup. We have no appetite.O again. with wheez- Meanwhile. and at this point the lungs say. I need aU of my energy for healing:' H we e-at when the body is in the «Don't eat" stage. and helps move it through the skin faster. we eat When we have pneurno- heavy food. We don't have . create a throw-up situation. the blood has to go into the stomach to pro<. The body is . which is a very weak attempt by the body to detox The body will continue to store the excess tTI. To get rid of this heavy mucus build ing that is called asthma. The fresh mucus layer is dear. That is energy in the body for detox. brown or much mucus In our body of labored breathing yellow. it will. TIllS really of toxins. get rid of it as 'Soon as possible. There is a gasping and raspy sound when we bre-athe. taking medication because there is has to 1)0 it an aller- one illness. Then when we walk just a little bit we begin to sweat a little. "Don't eat!" And yet we think we need to eat chicken soup $0 that we will «have energy. means we have an enormous Sometimes. "Have some chicken soup. you need energy. The body store up energy before it can begin a healing event gy." or I'd feed them something else high in calories. After it irritates the skirt. our skin feels itchy. we accumulate that we develop a condition amount l!. energy and can make us feel even weaker. This takes even more energy than fever and we feel very tired. we use penicillin.

ow many raw feeders who run. :And all kinds of yuck}" stuff.4. they don't need to spit. Y01~ probably WQ. the lungs begin to pump an. First they were put all a tWQ day juice fast.ay. up with mneus. headache. When we healing condition. sprouts and raw. they don't have any mucus.you have clean lungs.to share with you a story. and then they Were their noses. . then you do. If you have mucus coming out of your nose. She would give I'll give you a simple way to tell if you have mucus in your lungs.d _push the mucus fed wheat grass. tumors. causes headaches. I want . very close to the brain.my mother would 5. 1 never wanted ro. That space was not meant to be permanently have a fever. When 1 worked at the Creative Health Institute (CHI). You either want the covers off or on. If you want to help. and you have no mucus running out of your thetep.get cold. and shaking. keep that on. anti they don't have any problem with mucus. Milk. with butter 011 you can do body wraps. Your b dy is clear nese. But if we don't run or rarely-walk. But usually when I took my blanket off. 'Or alternate about what cold and hot showers) takea hath. If YO\l can breathe through your nose when you're running. that professional runners have to spit up phlegm when they are in a race? They eat their cooked Have you ever noticed it wants. We were when we're moving how do we expect our built to move. you dsn't have any mucus. There was usually one guest in everygrou P who had no symptoms at all. no. If yQIUG:an rUI[) two times around the block. and my mother was alway~ trying to feed me. diarrhea.ery day the guests met with the staff to assess and discuss the symptoms of detox er healing events. Gold sores and weakness. This is why 1 want you symptoms celebrate the are able to create a really good fever. Rather than being good news. and they can breathe through 'best we can do is to listen to is OUl" bodies.I'l't want to eat when you haJl€ a. The mucus stored in the forehead. so filled with mucus. fever. food .Ev. . Now We know that the vegan or vegetarian diet with lots of high calorie meals like ric-eand baked potatoes which are mucus forming foods. All of us have toxins in our body. report symptoms of rash. . What are the major 'symptoms Before I tell you this. 'help your body by not eating food. Their lungs are clean. me hot milk. The body is dedicated' for W'hen you you to be wry healthy.0 12 Steps to Raw Food oxygen. I kn. amount animals that are at least supposed to walk That is wliywe of storage for the mucus. the staff knew that having no body to take out the mucus? Instead of helping our body to rid itself of mucus) we short circuit its effort and take an aspirin. Detoxing our body's effort to dear out in order to besome of detoxification! thesetoxins.eat." My mother was doing what she thought was best for me. It ItO meant that the guest's body hadaao energy left to create a The body has to be verystrong to create a fever. have a limited. but 1. symptoms of detox was a warning sign. Don't .anyway. out. we should celebra tel Be of healing events. When raw feeders run. Our body was meant to be cleaned by running. no. We don't have enough space to breath we're and potentially brain filled D'etox tflcatron as '1-1 ea lin g 41 enough very happy. Run around the block. Do what your body wants. . guests weuld come for two to six weeks to learn how to eat raw food. Detoxing is anavoidabl€ healthy. Guests would. We have this mechanism. When I was little and bad a fever. They have enough oxygen to tun and We are talk. When you g. never wanted to eat it.o on raw foods. ( Oh no.

About 90% of people experience a rash one to three times. If you . painful and irritating. It says. absorbing everything back. Ask you body. The body then reabsorbs all those toxins back! When our pores are open. Cold sores happen because the saliva becomes very acidic. take a bath. we will get so suddenly weak we cannot even move our finger. Our body divides all the toxins into certain groups. when you have a presentation or are at a conference. irritates the gwns and creates a cold sore. Another type of detoxing symptom is weakness. which is great. I need to spend some time in here. When you first go on raw food. This creates a temporary acidic condition. we smell bad. You have to wait until your saliva changes. Their body works to sweat out all the toxins and then they go in the open. You are supposed to have a detox. and he had it for six months on and off. when they go on raw foods. There is nothing you can do. I go to the sauna often. Once my friend didn't pr<\yfor it. Another is easier to eliminate through the nose. if any of you decide to go 0[1 raw food. Rashes are another common symptom. Go to the sauna. "Oops. OUI body is like a sponge. I once prayed for diarrhea and I didn't get it. remember you need to wash the toxic sweat off. If you have d. Whenever the toxin is being released through the skin. When we fast or change om diet radically. Imagine a scanning machine looking through the whole body. We need to wash off the sweat and the toxins. Cold water is best as the pores will squeeze extra toxins out as they close. Once in a while. Another symptom is headaches. there's something in here. expect to have a healing event. All of a sudden it finds an organ that needs fixing. we smell like ammonia. 'What do you need? ' and listen . The scanning machine sends a message out to the body's energy center. your body is going to start cleaning you out by throwing all accumulated waste into the blood. Most people experience a few hours of weakness in the first week. The weakness is felt when the body takes time and energy to dean certain organs. it doesn't matter. So. Then just as suddenly.. it goes away and we have more energy than we did before. be grateful. the more unbearable the rash will be. If you don't have it. What do you do when you have a rash? Take a hot bath and sweat. The next symptom is diarrhea. you need to celebrate! Feel happyl Rejoice! What are the most common symptoms of detox? About 75% of people. sit down and dry off. Even if you have detox symptoms on an inconvenient day. sleep or give yourself an enema. and I need to spend some extra energy" That's how the body works. To help yourself feel better. That's why when we are fasting. You cannot wash or rinse or put on any oil. One group is eliminated through the ears. cold air. you will probably experience headaches. Some toxins have to be eliminated through the skin in the sweat. ITyou have eaten a lot of white sugar in your life or had coffee or if you've taken painkillers. I have watched people get into the sauna. Some people have diarrhea. These headaches usually won't last for more than MO or three days) but they may seem unbearable. experience cold sores in the mouth. because where I live there is a sauna. Cold sores are annoying.go to the sauna. He couldn't go to the movies because he . it could be the sign of some problem.42 12 Steps to Raw Food Detcxf llcaucn as Healing 43 you immediately give lots of energy back to your body. you will experience some kind of a rash. lie down and rest.etoxing signs. The more acidic the sweat is.

your body is working!" Why reach out to other raw foodersi It is important because. This is why jt is very important to call someone who can reaffirm your choice f01': health and that can reassure you that you are all right. everything is shaking. Often we fast together one or two days while driving long distances to our workshops. We aske each other: "Do you experience this? Do you experience . That is the sign that your body is ordering you to fast. If you want to fast for a longer periad. When is a gOOd. "I'm calling you because I'm dying! I am having such a terrible headache. you may consider fasting on water or juice for 24-36 hours. all of us experienced physical weakness. As a family we have done several seven day juice fasts and many one or two day water fasts. no matter how much I explain. when the actual detox happens you will panic. You will eat your favorite food and it just won't taste good.F~sti~lg joy. fast? You will know lt 1S time to fast when everything becomes untasty.44 12 Steps to Raw F00d was afraid to go further than 100 feet from the house. Sometimes I do a several day juice fast. It brought our family so close together! Every day we gathered at borne to share all the things that were happening with OUI bodies. going to a fasting clinic would be your safest choice." And your friend.time to . that? You do? Oh good. is. That makes our trips easier and we don't get tired. When you experience detox symptoms. Diarrhea is caused by the body trying to clean itself."Congratulations. We were all going through the same experience together. 45 F . Our family of four enjoys fasting together. Someone to tell you everything is okay and that what you are feeling is normal. Read books on fasting before you plan to do so. You can call another raw fooder and say. Fasting will speed up the process of detoxification. and Thave weakness.. In February of this year our family completed a fourteen day water fast... Everybody does." On the third day. Diarrhea is not bad and is not caused by bacteria. If you are experiencing a healing event. [fasted on water many times from one day to twenty-one days.. the first thing to do is to call somebody in the raw food community who will understand and talk with you. I wanted diarrhea because I had a prolapsed colon) and I had been told that diarrhea would straighten my colon. c CHAPTER srx ) The Family Fast asting is a privilege . understanding the detox process. will say.

Her arm hurt for the rest of the day just from holding the phone. It was a experience to observe. bathroom taste wouldn't and started to wash my mouth. this is our fifth day!" We asked one another. lis just a waste of time." Then would have spent we started to notice how much free time we had. That's when the body needed some energy for healing. joyous mood. he became a little wizard. I was three years old and my father was spraying the garden with DDT. for those two weeks. I also into shape. Sergei snowboarded all day. we bought lemon tincture and put it in the sauna and smelled lemon. When the energy beautiful returned we knew that the certain part of healing was comenergy! night of the fast. After the fast. I got off my bike and walked behind and eating. I had a dream." After finishing the fast. "Are we going to fast another planned? Gosh. she was constantly in a very happy.He seemed to mature during the fasting process. Toward the end of the fast. Sergei was so excited to tell his friends that he was on his third day of a water fast. with me sitting on the tricycle. On the evening of our fifth day we hugged together a a family. . Now he is teaching a raw food class in day energy. he called home. It is interesting to me that I remembered this episode with DD'. Valya had to hold her arm up to answer the phone. the garden with DDT." We decided that our weakness happened because our bodies were switching from feeding on actual food. I had to ride my tricycle on just boards. I woke up. we began to e perience days when some of us during different time would experience weakness.d towards the box with poison and I went to the put my hands in this white powder. spraying so vividly.!. Valya seemed to become more confident in herself after this fast. Instead of food. Sergei was on the mountain snowboarding that day. Sergei doubled his college classes. We woke up right as the sun came up and went to bed around midnight. we decided we were goi. as a family. My phone is always ringing. feeding on bodily internal we all experienced reserves. Towards the end of the fast. In the plete.. We liked to observe each Other's figIt was just a wonderful expeures.46 12 Steps to Raw Food The Fami IJ Fast 47 Valya was answering the phone while I was gone for two bours. He wrote an article for a magazine . An hour after he arrived. I know my body was now clearing out the poison that had been in my body since I was three. We had lots of energy.ng to go to the sauna. We went swimming. and I had a DDT taste in my mouth. Sergei called a friend and said. It came together with the actual when my father was spraying memory from my childhood. Oh. and that he didn't look like he hadn't eaten. "Guy. preparing dream I was sitting on a tricycle. "Can you come and get me) I can't even pull my snowboard in the snow. at lunchtime every single day.. Then we would lie down and rest. and see what was different and how we were all getting my da. "I never knew I was so hooked on the rit- remembered that there was no asphalt for the street yet.. but the chemical wash out. His friends didn't believe him. I'm going to read more now. It smelled so bad . On the fourth "Do you want my skateboard? Come and get it! I decided I'm not going to skateboard anymore. ual of eating. During the day we saved a lot of time that we normally shopping. We had lots of energy." rience! Sergei said. One boy said Sergei was just making it up. Because we were missing the nice smells of the food. another week and our town. precious On the thirteenth a half week and a half as seems so long. He doubled his music lessons.

Thank were just feeling such a tremendous togetherness. One tells us to break our fast says. I wanted it? We have several fasting books and they each suggest a dif- to break the fast. for the children in the last few as a family and listen to our bodies to see what they wanted. 1 couldn't because I felt sometimes really hold my hands up for a long time. you! We and During the fast. just in time. Igor and I didn't take any coconut water. really eat?" Sergei said. all of thankfulness. several chunks of organic pineapple and several pieces of prunes. "I wish we could wait another day!" Valva said. We decided to away. I gav. and another says peeled tomatoes. then we stood for a long time together. she'd put them back up. exercises. "Should we days of juicing. if they needed to go to an exercise class. We all enjoyed our newest experience in fasting.e them one cup of this water mixed with coconut water. chunks of pineapple. Then we started to eat. and they hadn't eaten for two weeks. but Valya and Sergei did. A couple hours later we finished everything. and they saw this beautiful table with beautiful plates. Half Thai coconut water and half distilled water in a cup had enough glucose to give her a little hit of energy. Now Sergei says Fasting as a be would like to fast one or two times per year again as a fam- Family on Successfully Finishing Our 14 Day Water Fast!" When the kids came in.48 12 Steps to Raw Food The Farn i Iy Fast 49 In the end of the fast we wondered ferent way how should we break the fast. "You know Mom.. I don't know if I can go a third time and really do everything. Then we heard the answer. After she went twice during We cannot wait until the next time we fast as a family again. So.m." When the teacher would turn oranges. Oh. yet another says with juice. how we were so glad we did it. The kids arrived home from coUege by bus at 5:20 p. but they gained back 10 pounds within the first three the food smells .Valya would put her hands down. and ily and write a book called Family Fasting.Valya was taking jazz lessons where they had really vigorous . another meditate to sit down and just rest. and the prune water Boutenko days. J mixed a special drink for Valya. wheat grass. you. and soaked prunes. she said. and Igor and I had a beautiful dle. and they did look thin. Both kids did lose almost 20 pounds each. We felt so full. very clearly. I wish I could eat more! We had to hugging and feeling leave it for later. and joy. I made a poster "Congratulations family was a beautiful experience. Om stomachs had shrunk Oh. in the middle. We were going to have grated organic Fuji apples. it was so good! None of us could finish even half a plate.Wow! I! We sat as a family and beld hands together. and when the teacher rurned back. and it worked. and everybody table with flowers in the midhad a platter with a pile of grated apple. I encouraged our kids to take notes and they did. Then we were going to stay on juices for three days. It was amazing.

PART TWO Stay Raw ~ How to .

CHAPTER SEVEN Why Twelve Steps? would like to ask YOll a question: Is food your number one pleasure? Before rushing to say no. OUf wedding day or holidays? Do we go for a walk to celebrate these occasions or do we make fancy and abundant feasts? "When we attend an anniversary party. We even have pecial celebration dishes such as tortes. We look forward to eating as part of the holiday celebration! How do you feel after a holiday dinner? Can you describe honestly how your body feels the next morning? Do you feel sleepy. do we expect to be nicely fed? How would we feel about the party if no food was offered? Food is synonymous with celebration in our culture. think about how we celebrate special dates. does lis uncomfortable feeling stop us from planning our next holiday meal? 53 I . tired or wrung out? Do you need coffee? Have you noticed that your body tends to fe~this way after big holiday meals? Even if we answer yes. Do we fast on our birthdays. fancy cakes. For holiday dinners we plan delicious meals and buy the most mouth-watering items to eat. candy and appetizers that we associate with each holiday. chocolate truffles.

As soon as I lost my first 30 pounds. When we recognize that food is the number one pleasure for the majority of us. I decided that 1 did 110t do a good job teaching them how to eat raw if they couldn't stay on it.. I decided to study more. allergies. These are the two main characteristics of cooked food. I visited different alternative healing centersand read day and night." But as 1learned later.. The staff taught about raw food and explained why is it the best food for humans. everyone got very excited and said. are we admiring the nutritional quality of the food or the task potential and pleasure that the food offers? Most of us would probably answer pleasure. months. 1 started to teach classes about raw foods eight years agQ. usually for two to six weeks. I sang) I danced Russian folk dances. "Oh. Because of this we end up with food that has very stimulating taste and very little nutritional value. going to eat cooked food ever again in my life. asthma and other serious illnesses came to these health centers from all over the world and stayed. Most of the guests at CHT had been diagnosed with a fatal disease such as cancer. I met some of my students a couple days later at the store and I asked them how was their raw life.e lve Steps? ss If we ate just for nutrition. we can then become aware Gf the fact that we consume food not for its nutritional value.We came across several places where the raw food lifestyle was taught. I told jokes. we stayed for nine. By the end of the class. At OD. but for pleasure. My goal became to meet other raw food teachers and chefs and to l. can give us both nutritional value and pleasure . I tried everything I could to make enzymes and sprouts interesting. Guests of CHI were completely isolated from any stress and temptations and were in a beautiful and homey atmosphere. People with cancer. would we eat potato chips Elf drink coffee or beer? When we go to the deli section and admire the fancy dishes in the deli case. Most had already gone through chemotherapy and radiation and their doctors . then nutritional value is sacrificed for the taste. diabetes. In most cases. to learn the raw food lifestyle. I'm not. I met two of my students in the store the next week and they were hiding their muffins behind their back and saying. Raw food. my new students' raw food life didn't last through breakfast either. the CHI. effective. however. However. I started to teach again and this time I put all my talents into the class. I gathered neighbors and friends in my house and started to tell them about the health benefits I had experienced by eating only raw foods.One friend said. They got really excited and decided to become raw too. For two and a half years we traveled around the country and visited many alternative healing centers . none of them lasted on raw food even through the next morning's breakfast. we couldn't make it!' I knew something was wrong with my teaching and I didn't like it that my friends were hiding from me as if I were the police! I decided to shut my mouth until r found a way I could teach so people would follow.S4 12 Steps to Raw Food Why Tw. I'm going to eat 0n]-)'raw. I have to cook for my family" Others tried to avoid me. CHI had the ideal conditions for making a raw food diet most. tbey made their decision to try raw food as a last&"sort.esuch place.earn from them how to teach the raw food lifestyle successfully. Guests were served beautiful raw meals.. When we wan t our food to bring us pleasure first and nutrition second. "1 cannot become Jaw yet. «Sorry Victoria.

"About 2%. we wished them well. They have learned about the health benefits of eating raw foods and sincerely VVriU1t to change their diets. that's the proof. all 132 guests reported feeling better. "Do they choose to die?" I asked. If a person answered «yes" on more than three questions from the questionnaire." So. There are hundreds of thousands of people who want to be raw fooders. I couldn't find an explanation as to why people were unable to stay on raw food even when they had personally experienced the extraordinary health benefits and were dedicated to the raw lifestyle. other symptoms of disease were reduced and they felt good. As I listened to the talk at the meeting I could see it all so clearly. Wowl That is so radical!" 1 felt as if I jumped off the Empire State Building. The guests pledged to stay on Jaw food as it had helped them to feel better. At last I got the puzzle answered. When they go home they don't stay on thediet. 1 thought. Cooked food is an addiction! That is why will power and the best intentions do not keep one on the raw lifestyle. My students were always excited about going on 'a raw food diet and I taught them how w prepare delicious raw meals. "Hallelujah. out «chemical substance" and typed in "cooked food. trip to the biggest bookstore ill our town. It was dear to many guests that the raw food diet was enabling them to live longer. I was becoming tired and discouraged. The guests of CHI wereintroduced to a 100% raw diet and. but still not many of them remained raw. I read an 38 books and returned for more until I'd read them all The librarian was sure I had a BIG problem. Then one day a friend invited me to all AA meeting that was open to the public. I continued to teach classes. I asl ed. As an experiment 1 made a copy of the questionnaire. it's an addiction. sighed and answered. But when these people begin to eat raw . "How many books can I check out?" The answer was. He didn't answer. As a follow up. They observed their tumors shrinking in a matter of weeks.56 [2 Steps to Raw Food Why Twelve Steps? 57 had told them that there was nothing else that could be done to help them. When families came to visit. whited. a tear came d0WTIhis cheek." I gave it to all of my students in three classes and everybody answered "yes" to most of the questions. I checked out 38 books on all kinds of addictions. But the more I gave it a thought. 1 spent the whole day' there reading and brought more books home. I made a. One book was written by two medical professors and had a universal questionnaire on addiction to any chemical substance. ifhe had done any research on how many of his guests actually stayed on the raw diet after they went home? He paused for a long moment.' I was mystified. We were all very happy for the guests and their healing experiences. As I thought over this puzzle. I asked Don Haughey. As they left. owner of CHI. they were also supportive of the raw diet lifestyle as they could ee a difference in their loved one's health. This became a real mystery to me and I wanted to solve the puzzle. from drugs and alcohol to overspending and overeating. "38 books. The librarian showed me many shelves full of books. then that person had an addiction to that particular addictive substance. Next. the more it made sense to me.l felt 0 happy! It was a revelation! I went to the public library and asked for books on addictions. Some of these people feel compelled to go on a raw food diet by a serious illness.

1 believe that cooked food is much morecunning. it can also work for people with cooked food addiction. It doesn't even occur to us that cooked food could be harmful. Even some of the well-known raw food teachers admit that they can't stay 100% raw. almost impossible! 'Only a few people actually stay 100% raw longer than a year. easy to acquire and is advertised everywhere.58 12 Steps to Raw Food Why Twelve Steps? 59 food they discover that to stay on a 100% raw diet is so hard. I understand now that by teaching only why raw food is good. At first I was afraid. Cooked food is a legal addiction. Did you like cooked food when YOll first took a bite? Probably not. I believe that if the 12 Step program works for people with other addictions. You will also read that 12 Step programs have helped hundreds of thousands. Arizona. as I stated earlier) I keep working on improvements. That is precisely why I developed 12 Steps to Raw Food. I knew I would die if I didn't seek that truth for my eJf. it was the matter of Lifeand death. Oregon.ram have stayed on a 100% raw diet for several months to over a year and they are continuing to be raw!' It's a very powerful program already and. It's not only accepted. ethical. All members of my family had very serious heal th problems before we went on raw food . but is encouraged. Colorado and California. In the last year and a half I have taught this program in Washington. Addiction to cooked food is harder and stronger than any other addiction. cooked food is thought to be normal.Think about the first time you ate cooked food. more cruel. I didn't know how people would react. Maryland. Ingrained in our culture. VVhatseems easy from the first sight in reality appears to be extremely hard. How did it taste? Bitter .. th€ harder th. "How can adult" drink this?') Coffee is an acquired taste. because cooked food is addictive. All of us who turned to raw food bad some serious reasons for doing so. Open the AA Big Book and you will read that only one person out of maybe a 1. "It's so radical and it's so different. I have met two or three people who have been able to stay on raw food for over one year by using only willpower. Think back to when you first tried coffee. We did this because coffee is a social drink and a4!Pymbol f adulthood. get . I could not help anybody." But then the majority of students who went through the 12 Steps to Raw Food prog. 000 that can stay on raw food with will power and without support.. For me. o Did you like beer the first time you ttied it? What about a first cigarette? Do you remember your body's reaction? "No. The 12 Steps to Raw Food program has more differences than similarities in comparison with other 12 Step programs.Let us make an analogy. In most of the books on drugs they say the earlier the drugs or chemical substance are taken. spiritual or other reasons. proper and healthy. I thought.. You don't remember . We ignored our body's response of "ugh bitter" and kept trying coffee until we got used to it. so we keep looking for a solution somewhere else until we have looked everywhere and don't find the night answer. There is about 1 person out of 1. lonely or depressed you turn to cooked food for 'comfort.We have described our family story in our book Raw Fatnily.Did you ask yourself. The problem with will power is that in times whe-n you feel angry>hungry. 000 could quit drinking alcohol by sheer will power alone. You were most likely about six months to a year old. either health problems.. Minnesota.eyare to get off. more subtle and thus much more difficult to overcome.

This is the time in my classes when some people get up. We doth like to call them addictions. Cooked Food Dependency Questionnaire This is a questionnaire to determine addiction to cooked food. Maybe you even had a rash. We call these bad habits . yon want to answer ct· sometimes. » «may be" or e "rare" then answer "yes. If yon know that it is not good to eat before bedtime.mind.logize if I hurt anybody's feelings. there is a big problem in calling cooked food an addiction. So your mother. etc.60 1.. When we hear the word "addict" we imagine ditty and depressed people who steal money and hurt women and children. "1 am an addict. but someone offers yau your T favorite delicious food. 1. leave the building and slam the door on their way out. do you eat it? 61 . Then you got used to it and then you got addicted to it. What I have found is so incredible and my intention is to share with you. for the good of alL CHAPTER EIGHT Step One I admit that I have lost control of my addiction to cooked food and my eating is becoming unmanageable.. accumulating things. be it shopping. our body always gives us a warning. watching TV or eating sweets. But the truth is that most of us are addicted to something. Addiction has a poor reputation in our society. I apologize if this is the way you feeL Please don't rush to make up YOUl." Please be honest.. do yo"" accept the offer? 2. If questions . If you are not hungry. I never hear from them again. he first step .2Steps to Raw Food that away from mel" When we first try anything that is not healthy. When you first tried cooked food. But your mother thought you were teething. However. Please answer "yes" or "no" to each of the following . Addiction is a word we don't like to associate with ourselves." We don't like others to look down on us. None of us want to say. with the best intentions. Let us do a little work. but there is some delicious food on the table. you probably cried.is the hardest one. I want to apo. continued to feed you cooked food. It is not my intention to offend you or make you feel uncomfortable.

Do you eat when YOll are bored? 6~Do you notice restaurant signs even when you are not hungry? 7. Do you also think so? Then I have good news for you. Usually that happens to people who are not raying on. facing the truth. You will shift your focus after awhile. Do you eat extra food rather than letting it go to waste? 13. It's like someone who quits drinking but consumes one shot of vodka every Saturday. that love was coming from food. and that food was the place to derive comfort and pleasure. you may consider food comforting and pleasurable for the rest of yOUT life. do you still eat it? If you answered "yes" to th ree or more q uestions. If you are a raw fooder and you answered yes on three or more questions on the "Cooked Food Dependency Test. What? "What is that magic wand that returns people back to the fullness of life? It is called THE POWER O. their loved ones begged them to quit. That means that hitting "rode bottom" is not connected to disease and despair but to something else. Then suddenly they hit "rock bottom" and a miracle happened. For one and a half years after becoming a 100% raw feeder. lost their families and job. 1no longer looked to food for comfort. Would you spend the last: $10 in your pocket on your favorite food? 11. do you always accept the offer? 8. do you usually overeat? 9. If you know that eating a certain food that you really enjoy will make you feel ill later.ijAD1'v1ITTING. At All-You-Can-Eat restaurants." don't worry. This is the core of all the other 12 . but they couldn't. then you may have a cooked-food dependency. FOT those of you who are on raw foods 99%.% raw diet or they have just recently become 100% raw. If you are feeling stressed. Sometimes raw feeders answer "yes" to more than three questions. If you are made an offer for a free dinner. Is this person truly sober? Have YOu heard the words "rock bottom?" Maybe you heard that one has to «hit rock bottom" in order to end addiction? Imagine people who have been drinking for many years. ruined their health. Do you reward yourself with food for accomplishing achievements? 12. I still viewed food as a comforting element. This view of food changed when I reached the one and a half year mark. some are able to quit at a very early stage of addiction and some Loseeverything and die but never quit.In other words.62 12 Steps to Raw Food Step On e 63 3. Have you ever thought about what happens at "rock bottom" and why exactly that place is so powerful? I used to think that the time when one hits "rock bottom" depends on the depth of despair and closeness to death. Hanging on to that 1% cooked food in your diet keeps you craving cooked food. At this point I began to find other pleasurable things in my life. Do you continue eating untiJ your stomach feels completely full? 5. do you eat more food than usual? 4. Have you ever broken a promise to yourself not to eat before bedtime? 10. I was still thinking that food was a sign of love. they became sober for good. nothing is further from the truth! Have you noticed that everyone hits "rock bottom" at different levels of addiction? Some people get emphysema before they quit smoking. 100.

I admitted to being a cooked fa d addict. If we go to the . There.$2. They couldn't stay on raw food. what a good deal. So let us hit rock bottom sooner than later.99 for one mango) we think) "How expensive!" Then we turn around to the deli and mer are fresh bak d crois: ants for $2. You have decided not to eat late at nigh before bed. I'm hungry. But 1 also know that 1 am a cooked food addict. Admitting creates a relief. I was talking to their families. I just don't want to. I knew those people. that if I ate conked food) thi big giant could wake up and take. Cooked food is so addictive. We remember times when the treat gave us pleasure." Think about question two on the "Cooked Food Dependency Questionnaire. This is addietiou. not the raw food. But when they went home. but when I come home and look in the fridge.99. sleeping right now. and. and they decided to stay raw." Do you eat late at night. very soundly. My children still love me. All is well. I've seen 132 people who had cancer. twas teaching them bow to grow sprouts.1 could stop drinking anytime. just because your partner begins to unwrap something yummy? This is when we have lost control. My husband till loves me. Hello.. The "rock bottom" happens when people honestly face that they lost control. The world is still here." We buy the crois ant for an illusion of quick pleasure or to numb something empty inside. but you do it anyway because the temptation is there.Jhat is 'the truth. I wiH go first. I know how to take care of myself because of identifying it. Admitting my addiction makes me stronger. No one fell over dead at my revelation." They don't want to admit they are out of control. and they carne to the health institute and they felt better. How many of us have said. Or have you heard a smoker say.healtb tore and we see an organic mango and it's -oh boy. They even applied to new jobs and applied to coIlege. AU of them died. I reach for the comfort food.Power is in knowing oneself. Often a lifelong time of suffering happens before a per on gets ready t admit. Have you ever heard an alcoholic say ('Oh. By doing so we gain absolute clarity and there is no need to get Lata deep sorrow or become desperately ill in order to make a change . my name is Victoria Boutenko and I am a cooked food addict and Thave been dean for eight years.When we do admit that we have a problem) then we can start fixing this problem and that is wh n the shift . and though 1 don't want to eat cooked food right now.64 11 S teps to Raw Food Step One 63 Step programs. That's what we call unmanageability. I relapsed only once. a we want it. I know that about myself. 1 have labeled it. even when you ar n't hungry.happ ens. The treat promises us some kind of pleasure. o:vermy life. "1 would really like to be a raw fooder. I know that if I would try cooked food. 1 know their names. That is called denial. they all failed. ~tis not interfering with my experience of being completely alive and living my life fully. Their families . "I could quit smoking but I really enjoy it and I feel fine. when the want and need overrides your decision not to eat before bedtime. They left children and loved ones behind because they couldn't resist the addiction to cooked food. then I would start eating and wanting cooked food. I said it. and Christrna came. Their tumors shrank. We think "Oh boy. That shows that many people are cared of admitting the truth and don't understand why it is so important. Please try to understand clearly. I know that the desire for cooked food is a big giant sleeping somewhere in my body." Do yoo see that this person is in denial? We all know that smoking is harmful to the body.

" Her husband said. "Mom. Victoria: That is okay to have a hard time. I would probably die. Carol: I'm having a hard time with this one. During Christmas my family came around and I decided I wanted a traditional holiday. Bryan: I'm definitely addicted. Cooked food is addictive. or rice. Her three SOl]S told her. and it's just unbelievable. by seeing that it has control over us and by using a 12 step program. and I took a little bite.. solid 100% raw fooders for a very long time. Please feel welcome anyway. But they couldn't resist their addiction to cooked food and they died. Just stay on this raw food diet and stay alive. and reinforced behavior with cooked food. I had been on raw foods for a very long time. The following fragment of sharing from a workshop demonstrates responses of different people to Step 1. She " couldn't stay on the raw food diet. When I walk down the streets. When I go to Barnes and Noble I don't pay attention to the coffee smell. Carol: I guess I'm not at that point of admitting that I'm addicted. • t .66 12 Steps to Raw Food Step One 67 supported them. I feel completely committed to eating raw. no matter how great the suffering and pain. The only way we can conquer cooked food is by understanding how addictive it is.. Something happened and they went back on cooked food. Kathleen: I've been on and off of raw foods for almost three years and I think it's really true that I am addicted. and all these comfort foods that they loved and itgave me great pleasure in preparing for them. "Stay raw. She died. It is stronger than the fear of disease. These stories from life show that the addiction to cooked food is stronger than the fear of death. I've been 100% raw for eight years. even though they had been strong. r have forgotten about cooked food. She was a schoolteacher. Victoria: That's okay.If I didn't have support in my family. I know the outcome would be horrible. we all support you . or whatever for my family. Her cancer came back. I got very ill after the holidays from eating all that cooked food. Support is the mo t powerful force I know . When I'm cooking tofu. So I know for myself that addiction to cooked food is still in my body. 1 remember Cynthia from Michigan who had support from her whole family. But I know that if I got hurt and I had go to tile hospital where they don't have raw food. Por a long time I didn't realize that in my home I had an AA group that gives me a hand whenever I feel weak. But I'm struggling with talking about my addiction. Dalia: My eating is definitely unmanageable. and I definitely have an addiction to cooked foods. I wanted to do all the things I used to prepare. Linda: I think 1 hit rock bottom. That was my rock bottom. that I'd rather put energy into creating something raw. we're going to make juice for you. Carol: I'm really wanting to move in that direction. I did pumpkin pie and almond roca. I've seen this happen to many of my friends. I always know that I don't want to eat it. But I often end up eating cooked dishes with them. I don't notice restaurants any more. and 1 think it's because my parents introduced me to cooked foods at a very young age. Victoria: I appreciate your sharing with us. Yes. Anyway.

All these illnesses are considered incurable by medical doctors.ago we all became very sick I had arrhythmia and was severely depressed. obesity. My husband suffered frompainful arthritis. We discussed how the body has to adjust to cooked food by creating health-damaging mucus.. We discussed the relationship between raw food and bacteria. We also had many other problems like indigestion. I would like to share how raw food has changed the life of my family . parashes and disease.Eight years . lack of 69 I . My daughter had esthma.( CHAPT'ER NINE) Step Two I believe that live vegan food is the most natural diet for a human being. My son Wi:1S diagnosed with juvenile diabetes and was prescribed insulin. In addition. we have presented several reasons why raw food is the most natural diet for the human body. nPart One of this book. He had surgery scheduled for his hyperthyroid. We discussed the importance of enzymes and how they relate to health.

sundaes and ice creams! There were no raw feeders at that wedding . dental problems and others. appetizers.od? we. So I aid. CHAPTER TEN Step Three I shall gain necessary skills. Can the raw food be as tasty as cooked food? Absolutely! r have learned how to pIepare very delicious raw food.." 1had so much fun preparing a %tier wedding cake. Each one of u can run for many miles . Once a woman called me and asked) "1heard you are a good cook. 'Ioday we experience radiant health and constant happiness.70 12 Steps to Raw food energy.ed ~arlier that for rna t people eating is a first pleasure m life. "Sure. I believe that our health is beyond what most people experience. for 50 people!" She did Dot ask for a raw wedding. Therefore most people WILL NOT stay on a raw diet if the food is not delicious. salads. Other people may have doubts. During the last few years T simply stopped telling people that my food is raw unless they asked. mood swings. portabella mushroom burgers. However. learn basic raw recipes and obtain equipment to prepare live food. all four of us got completely cured. We continually experience a high level of energy. Can you tater for a wedding. ll A OW H 71 . but at that particular time r was not in a position to refuse the extra cash. have agre.In 1998 we hiked across the United States on the Pacific Crest Trail. but we know all the changes in our health started to happen when we went on raw food.. after we all went on a raw diet. important is tasty ra~ fo. and my family has been successfully teaching secrets of raw gourmet dishes to hundreds of men and WOmen of different ages.. oups. We don't have any medical insurance because we feel totally in charge of our health.

Since then r have never made another live gardenburgerIgor took over. food." You're not going to turn into a raw chef just by watching. but it s so simple!" Valya showed me a good dozen cute little tea cakes with different frostings on them. "It was easy with real meat. or carob. My husband Igor was afraid to make live gardenburgers. I was busy preparing soup. When I got home Valya told me "It was so easy! You just take nuts. There is a principal difference between cooking meals and preparing live. If you want to become a good raw gourmet chef. please read attentively the rest of this chapter. My daughter had to make the entire cake by herselfand she did. His Russian Borodinsky crackers are popular all over the worlel In Iceland Igor was demonstrating how to create a raw sandwich. have fun. She was talking about this for the entire day. so the sooner the better. "It's so simple!" she said. Then we had an emergency situation when too many people showed up for a dinner. "How come everything is so delicious?" Guests loved the food and they wanted to meet the chef. dates and water. juicer and dehydrator and place them on the counter in your kitchen. All earthworms from your neighborhood will gather into your garden attracted by yourcuisine. He put live gardenburgers on crackers and decorated with dry olives and paprika. When people tried his raw sandwiches they-were amazed how delicious Igor's sandwiches were. He created many of his own dishes. !If . processor. you need to unpack your new blender. Nobody complainedl The only question everybody asked was. Experiment. In order to learn how to swim. and blend it. and cold. It won't taste good}' Once I was out of town and our close friend asked Valya to prepare a cake for a birthday. put it in your compost.. If your creation doesn't taste good yet. For five years my daughter Valva was afraid to make frosting for the cake. jump in and get messy. It's unavoidable. Who will make garden burgers? Igor didn't have a choice. as you cannot turn into a good s-wimmer by watching Olympic swimmers. "This sandwich is worth living fad" If you want to learn how to prepare delicious raw meals." Igor started to enjoy preparing raw food more and more. Now we call this dish "Igor burger. One woman exclaimed. He said. The following table will help you to understand why in preparing raw dishes we cannot rely on recipes. and get some water in your nose. use them. You can only learn by trial and error how to make delicious food. and it's a frosting! If you want you can create different flavors by adding vanilla. all people were very surprised "that healthy food could be so tasty. When I announced te everybody that all the food was raw and vegan. For six years he never even tried to make one. So he did it! Even before I finished making soup he was done. you just cut a piece and fry it with oiL But now 1 am supposed to create a meat from carrots without a cow?" He saw me preparing live gardenburger hundreds of times but he was afraid that it was too complicated for him. or lemon peel aT other natural ingredients. Don't just own them. Get YOUT hands sticky.72 12 Steps to Raw Food Step Three 73 guests were accustomed to a Standard American Diet (SAD). you need to get wet. Spill the contents from the Vita-Mix all over the kitchen. She said) «I won't make it.

1 the final taste and not even one is missing. cooked peas • Ingredients ill cooked food always change their initial taste as a result of cooking. the strongest tastes in a gardenburger should be sweet. nuts and seeds disappear almost completely after being heated. Usually. TOU will make delicious food. You need to always adjust the final taste. spicy and salty with only a touch of sour and bitter. pepper and other condiments. • Cooked food has pale unattractive colors and textures. When I prepare a raw dish I use recipes only as ideas. nuts and seeds stay in th e food after preparing without heating. When all five group of the taste buds on your tongue are excited you win say. vegetables. • Raw food is naturally delicious and requires very litt1e or no condiments. asking each time a very simple question: enough? Is enough] 1s it salty enough? Is it sweet enough? Is it sour it bitter enough? The five tastes don't have to be • When making cooked food. salty. requiring enhancement with salt. mix . Add ingredients fOJ. we could balance five major ones) the food will be so delicious that everyone will say. Cooked corn..recipe is the most important. "Wow!" These five tastes are: sweet.74 12 Steps to Raw Food Step Three 75 Comparison of cooking and preparing • Ingredients in raw food never change their initial taste. spicy and bitter.the missing tastes. • The taste of cooked food is determined by condiments. tell if one or two ingredients are missing by just tasting food Is it spicy once or twice. • Raw food is very colorful and naturally appealing to human eyes. when you have just prepare a dish and go through your first round of five-spoon ~asting. following a recipe doesn't guarantee a delicious result. vegetables. sour.. to follow a . People who have been preparing raw gourmet meals everyday for many months. all have their own unique taste that is impossible to confuse. cooked zucchini. definitely could • The taste of raw food is determined by a bouquet of tastes of main ingredients . • The original rich flavors of raw fruits. as general guidelines or just for the ingredients. • The original rich flavors of raw fruits. two or three tastes are missing. peas and other raw vegetables. There are thousands of different tastes in natural food but if • Plain cooked food is tasteless. make sure that ali five tastes are present 11. When you learn to balance the fixe tastes. follow every step. zucchini. times. at the least. Raw corn. measure everything and turn out with something different each time because of the variables inherent in live food. Then I adjust the final taste using a method of five tastes. nuts and seeds have wide spectrums of tastes. and other cooked vegetables taste almost the same and require oil and salt added. Otherwise the gardenburger will taste bland. Other have to taste freshly made meals five • Condiments have permanent taste. strong but just enough for a particular dish. For example. vegetables. • Raw fruits. but all five have to be present. • When preparing a raw dish. "Wow!' When you attempt to un-cook a delicious meal.

vanilla or peppermint.re a cake) a dressing or a nut cutlet. it may be unbearably bitter or too sour. bay leaf." In the beginning adjusting can take longer than preparing. sour grass. After approximately one and a half years of consuming 100% raw food you will start noticing that you prefer to eat whole food rather than prepared. raisins. onion leaves or bulbs. horseradish. transition time . dandelion. For a sweet taste add. for some reason. So we throw the celery and lemon juice into the blender and mix and we don't even taste it. cinnamon. prunes. dill. already have the most balanced bouquet of taste in them ~lClturally. pear. cilantro. cayenne pepper.. Fora sour taste add: Lemons. more and more often. it doesn't have to be delicious. lemon grass.. fresh fruits such as ripe banana. I call this process "adjusting the taste. onion. mango) peach.. . orange juice) raw honey or fresh stevia leaves. That is why we need a. apple juice. You have to apply common sense and Dot add vanilla to the soup or garlic to the candy. Many plants possess different tastes but have one or two that are dominate. our taste buds cannot enjo)( natural taste. cilantro. As a matter of fad. all whole foods if they are ripe. j The following is a list of suggested ingredients for five taste groups . For a salty taste add: Celery. We. nutmeg. nori.However. rejuvelac. garlic. dill. kelp. That's why we usethe taste test and add what is missing. Dry fruit such as figs) dates. Whether you pTepa. parsley) sea vegetables such as dulce. At the same time your raw food will become unbeatable. these are just ideas for you. the bouquet of all five tastes needs to be present. For a bitter taste add: Parsley) celery tops. rhubarb. poultry seasoning or cayenne pepper. For a spicy taste add: Garlic leaves or doves. his is only a fraction of what is available on T planet Earth. rosemary. have this idea that if food is already healthy. Please be creative. Continue until the five major tastes are balanced in the nice bouquet. radish. nut or seed yogurt or apple cider vinegar. tomatoes. Don't be discouraged) your pace will speed up with practice.76 12 Steps to Raw Food Step Three 17 again and start five spoon tasting all over again. herbs fresh or dry such as basil. after many years of consuming cooked food filled with condiments. sorrel. But when we begin to eat. their taste is so delicate that unfortunately. mustard greens or seeds. ginger. wasabe sea weed. sage. arame or Celtic seasalt. endive.

have a question for you. you should stop smoking . How did you feel? D." Did these suggestions help you? Probably not. sit down and read. time when a friend said to you something like.) what to do? You probably had many instances in your life when another person was giving you advice and you didn't agree. What was your reaction? Can you remember a. you need to start jogging." Or. thank you. "Paula.id Y0u feel " drawn to books immediately? Did you say. Dad." Or. Remember when you were a kid and your mom or your dad said. you really need to read more books .('CHAPTER ELEVEN) Step Four I shall live in harmony with people who eat cooked food.. "Tom. "You're running around in the streets too much.You have children. you should cut off these dread locks.ir response to 79 I . "Gary. I'll go and read right now?" Chances are you felt rebellious and resentful and the last thiIij\ you wanted to do was to go pick up a book. "Oh. What emotions do you feel _ when SOmeone is telling YOl.. You're getting fat. Here are what my students said in the class about the.

" An announcement be a frightening of a family member to be a raw fooder can and expected in tiling for the rest of the family. and W we shut them and their advice out. 12 Steps to Raw Food Step Four 81 "unsolicited helpful suggestions. Don't watch others. Cooked food normal My son makes all kinds of jokes why I have to eat my about my green juices) and he wonders cake with a spoon. this is not about you. shut off. do it. one day. When I . Some of us throw certain glances that convey as the words di cussed previou ly.irritates them that you're not aware of. I'd really sarcastic. When you decide to become raw. It's not about you. or angry? This is exactly how ly. and catch those moments. I changed my attitude hurtful err look disgusted or put toward my family. and I bate that feeling. but I'll get mad that I know it's right and I'm not doing it. My son is 12 and they always ask me to prepare cooked meals. when they think I should change orne- try my food:' Don't wait until your if it's okay to eat cooked food in front of you. and they. and be resentful. I'm not asking you to eat raw food. "I'm going to be raw now. family asks or even to I would feel resistance. When I cook food for them I go off my raw food diet." I said to her. We feel attacked. Carla: Depression. My husband has been vegan for 30 years. to be interested.80 other people's wouldn't do it. Just watch yourself. Dorothy: We need to do just the opposite. When someone tells us that they know better than we do example. T would hate being forced Bryan: I'd feel Whitney: have resistance. Wendy: I want to please. I won t do it. e feel annoyed. That is precisely how your family is going to feel if you come home and show off and say. negative. I want to do what they ask me to do. I don't expect you. ly is angry with my raw fooclism even though I never pushed anybody to eat raw food. to follow me. Eating raw food is the choice I am making for myself. but then I'll be secretive about it. Watch how they will sigh with relief. I caught myself several times poking little pins in certain painful places. your famiWatch and see what you are doing to antagonize is what we all know and consider negative.. Sam: Sometimes so bad.. It's really okay with me that you Continue to drink beer and smoke your cigarettes. Explain to them> "You know darling. For the same meaning thing even if I know it's right. we tend to feel angry and upset. I get alittle bit of anger too. but of course I George: I just smile and ignore." Nancy: I would breathe a little smile. It's me who's trying to change. Go ahead and talk to them right away. and eat your favorite steak I love you the way you are. like they're trying to control us . We don't even have to speak to make those we love uncomfortable. I wouldn't and l'd have to start being dishonest. in will feel if you tell them. talk to your family as soon as possible. Do you want those you love to feel rebellious. I don't feel much support. a woman in one of my classes said to me. I'd say something out. shifted toward me and it on 1r took one week. hurt and uncomfortable. so don't eat that crap in front of me! Just the look of it makes me sick!" turn." The next week she came to class and said. "I am raw now. "Yeah. controlled they our culture. "My fami- what is good for us. because it's not their choice. "You might he doing something that .

I wasn't ready. But if somebody had told me ten years ago to go raw. "I is willing to try everything I make. She kept she felt a call from God. Tina chose life. "On the way back horne I begged her to please . no surgery." I am making my living by teaching raw food classes and I have been on a 100% raw food diet for eight years." He replied with a grin. pork chops and pig's fat. She said. I said. "What happened?" am told me the story of why he became raw. She avoided the surgery. which he used like bologna. and enjoyed cooking for them as she always did."Tina was happy to help her husband said they wanted to be raw too! Her daughter and beautiful theater. was just going wonderful1y. life and and eventually death. "I'm going to keep it quiet. a serious health problem. Tina's four children were major junk food eaters and her husband Tina did not tellher family that she was going steak. interested. He was looking at new eyes. He said. I would have must choose been so mad. He said that day. She went on raw food for that for her. "Sam. the hospital to undergo all happy and the children one work are raw. and he looked different. I want you to stay on raw food: Suddenly my house were driving through Sam.help me to become raw like you . When we came to town to visit. He says. became her diet change to them. We Denver and we stopped by. Everything become raw. At the time of our visit. He noticed that his wife was so beautiful saw the customers her through sexy and beautiful. the children became thin for the and was now taking part in an audition there were only two choices: raw food. Cooked food is addictive. «1 ran to the restroom and I looked at myself. she saw what we were eating and she was. wife. Tell them that you don't expect them to do anything. "Don't even mention before in their life. have surgery (a colostomy) have normal cheduled "Can you show me how to do it? I'm willing to tty because I in two weeks which I would rather not do. Let them just leave you alone. enjoyed vodka.Is some100% raw one month ago. he'd gone to pick up Tina at He arrived a little early and sat down within view of He flirting with his her desk to wait. and things happened a word to her family about becomingsraw. she started to bowel movements.82 12 Steps to Raw Food Step Four 83 started accepting them. Tina understood health.e that as soon as Sam went raw. then they accepted me back." I agreed with her. I saw puffs under my eyes and a red face and gray hairs sticking up all over.All of a sudden he felt so inadequate. ing and painful for her." Within a matter of days. Nobody is going to flirt with me. Tina told m. it to them. and I looked at these pimples all over my chest. 1 said. The family is has become a peaceful place. She had For many months a procedure she had to go to that was very embarrassShe asked. One year passed." I asked." Tina it without putting any expectations ly. Giving up cooked food isn't easy. Everyone their Own time. too. Tina isa very wise woman. Her body healed and her family observed ." He told me that he realized Tina had been getting healthy and beautiful and he had just been aging. Another example is my friend Tina from Denver. Tina said that like never raw. Now my didn't mention husband. I saw Tina's husband is making juice every morning and bringing it to me in bed. I opened my shirt. He said. good. He saw how she'd gotten so healthy. Don't irritate them. colostomy . or cooked food. She didn't say She made her food on her famithe changes. about a month ago. and my son thing wrong? You have changed. Sam decided he needed to make a change so he could keep up 'With his wife. 'Honey.

sit down with your partner. They can support me. I was chasing overweight of go on raw food. say. You can do this. that J go on raw food." After all. We have no right to control others. your truck so that I can't eat them in a moment appreciate your support so much?' and all your relaBe firm with your friends. not be afraid to tell them. were hostile and just hated the 12 Step class. irritated with raw We start the war.84 12 S teps to Raw Food Step Fou r 85 Because of her good example. I made a lot of enemies before I understood that people need to find their own way and decide their own path. they you without feeling you. "Honey. We'll talk about ow. Without I cannot do it. It's very important and my health now. I have an idea. Do you understand how important it is? It is crucial! What do we do in our real life? We do the opposite. Those cookies that we have jn. . When we . trying to I was so excited I got explain to them how easy it is to lose weight. Support You can eat absolutely about love. Her whole family. We have no right to tell them what to do. the house. whatever you want but don't offer it to is different than to ask them to because to change. family made the choice to carried away. We ruin the peace around ourselves. I went around telling everyone to go on raw ladies in Safeway. will you buy me a ripe mango? Or any exotic fruit would be a great pleasure for me. This in when the miracles happen. co-workers tives. she went through about the healthy changes my family was experiencing. family is will continue to offer you for me your help and tell your family and close friends. I so appreciate your thoughtfulness. Please make a conscious choice to Jive if I'm falling apart. three big sons and her husband.respect other people's rights we can ask for support from our loved ones. "Listen I Deed your help. she started raw food. Please help me. I don't need you to he raw. we usually have love in our families and among friends. Family is not about food." Then Millie attended Step Four in mind. I need support. her follow." To ask for support ourselves for serious reasons. Millie is a good example. our duty is to Ifeel more energy and I have more love for you. Instead of buying me chocolates on Sunday. don't offer me any cooked food. In fact. When Millie was diagnosed with breast cancer. When yoW" loved ones know that you are not expecting can relax around 'pressured anything from them. because when I eat cooked food I feel as I can give you many similar examples that show the importance of living in peace with people who eat cooked food'. it would be so helpful to me if you'd keep them in.day and we'll enjoy our time together. If you are not firm they cooked food. not the right choice for everyone. We make people food. in peace with all around you. We raw feeders have made a choice for me please. People would love to be supportive. I need to eat raw food for my health. With and rearranged her the word "raw. We have no right to expect other people to change when they are not ready. We need to be sincere and. You enjoy your pork chops and I'll enjoy my stuffed bell pepper. Does that mean that there won't be any more family dinnersr Why not? Go home. I explain to others that we don't expect them to change. Be vulnerable of weakness. When I went on raw food I did just the opposite food. let's have and a family dinner. they are willing to cooperate. my advice to you. We made the right choice for us. please help me. When I eat raw food. «(My darling. When people are not afraid that you are going to put any-pressure on them.

even if they are dying from cancer. She asked for it. As always. He said. She came to the next class and complained that her husband didn't support her.In two months Jim called me and told that he has been 100% raw for two months but Linda found it challenging and went back to eating cooked food." I asked him. going to the farmers market. He told me that he and his mother are the closest people in the world. I feel very well. I was working very hard. my lesson when my mother was dying from cancer and I flew all the way to Russia to put her on raw food so she would survive. don't just put a bunch of sprouts on your plate because your partner will think you are deprived of pleasures. Then they will try it once and say. It is not om business to control our children or our parents. Don't argue with them and don't try to prove scientifically that you are right. "1 never thought of that" After he gave it a thought. She said. my mother whispered to my brother. After listening to the lecture.some scrambled eggs? I'm starving!" When I returned my mother's room was filled with the smell of scram bled eggs. Now you will eat your plate and I will eat mine. My brother said. buying carrots and juicing them all day long. "My husband is growing proud of mel. On the third day as soon as I left to the market. Somehow she dragged Jim to the last class. "1 don't want to lie to you. it's okay with me if you're not going to try my diet. Like Linda and Tim. and we will still eat together. "It's not bad. your friends and partners will be drawn to try some of your food because it looks so nice.l0W understands that 1 need support.I heard from her via email some weeks after the class.. and since she doesn't want or demand them to be raw. Mom wanted to try my food!" I met people who started to push their family OIl." Because she has cancer. Everything worked just miraculously! My family 1. If people around you have any suspicion that you will try to make them raw. They feel very balanced and in peace." When you make your food. '(Can you make me. "Do you know how you make her suffer even more from feeling that she is not meeting your expectation?" He said. After Linda visited just one raw food class she came home and demanded Jim go on raw food. three anti-raw husbands united and organized a . they understand she needs. food will continue to unite us. No matter how we would love the rest of the family to benefit from raw food. Instead you may tell them. "You know. upport. 'I wish she would go on Taw food S'O she wouldn't have to suffer. they will criticize you to make YOll go off raw food. she doesn't put pressure on them.86 12 Steps to Raw Food Step Four 87 communication with her family . In Phoenix Arizona. I learned.." At that minute I felt how cruel it was :forme to push my mother. we can control only one person in the world." In C1 few days he called me back and said) "A miracle happened.He had already developed strong prejudice and resistance towards raw food. and told his mother. If she really is not ready) what good does it do? We have already discussed how we feel when someone tells us something we are not ready for. ourselves.. Jim became very interested ." Sometimes raw fooders put elItremely high pressure on their loved ones demanding then to change. he came home. raw food even before they tried raw diet themselves. Malee yourself some very nice looking dish. Later. «1am deeply moved by your concern about me but believe me. I know one young man from Seattle who told me that he is really sorry for his mother who is suffering from tremendous pain.

I knew that I would find words to explain this.knew that 1 could look sogood.en 1 went to Russia and refused traditional RUSSfaTl doing. you'llsee.loving atmosphere in the. I was able to explain to them that it's for my health. I would find the words to explain how L felt that there was no life for me without raw food. Show them raw food can be wonderful.'"LW food together." He said) "Food 'unites people' and if you're going to go on this diet alone. If there is a . food my relatives felt 'offended for a while.ly. but gained so many mOT€ other friendships .ey love me 'and I love them. Buy them a cheap blenderat a garage sale.."No way. used to Russian borscht with irs fragrance of beef and pork and sp ices.Hopefully this chapter will prevent the need for more organizations such 'as this. nut-milk shakes. Wlleli1 I looked quire different two years apart.(aI'ni. cakes and other kid-frierrdly foods.odkaJ and if you don't drink it with me right away"while standing up with a roast for health. They meet once aweek and eat a cooked pi2[l. They never. Hew-to avoid insulting the relatives? It's up to YOll.inte preparing r. smoethies.My family in Russia didn't completely under-Stand what 1w<'I." That was his first . Learn how.. I'm.$ . Have plenty of naw fruits and vegetables handy fox snacks.· I'm a Russian rnan. T assume that most of you will have no problem find my correct words for refusing my offer without insulting me. big fuss 'about raw foods.. 1 showedthem my picture before and after. Show them harmony and Iovearound the table.88 12 Steps t~ Raw PDod Step Pour 89 club for oppressed husbands of raw food wives. live candies. Remember. Pamily is not about food. because th.knew that if the raw food was really: important for me.of survival.O months. We can all sit together and enjoy one anether's campa?>. I understood where my husband came from. Invite yom children . Raw food gave me a big hope l . You will be able to find this out if YOll are really looking for answers. Wh. to' make Iive Ice creams" gut nulks. But when they knew how important raw' food was to me. I clearly r!2h that raw food was a solution for me because J "Wacsiterally dying. But the most important. they could tell I really was better off than Twas before. as a native Russian. theyweren't offended any more. you disrespect me. be a goadexample and don't make a.reactien.a. we're going to get divorced. Eight years ago when 1 first told my husband that I wanted to try to go on raw food for t'\:l/'. Iwill say that next time we meet I will bring a huge gallon of v. Ye$. What about the children in YOUT house that you need to prepare meals for? '\/(fe have alteadr hooked OUf children 011 cooked foodsand we hallieto slewlyirrerease the ratio of raw food to cooked foed. he told me. I am often asked how to not Insult the relatives whoassociate food with love and to refuse their feod is disrespectful to them.We can always work things out.I did lose: some people's.turning 'into a crazy capitalist Or something. To answer that. They thought I was . but then when they knew how serious raw food was tt~ me and my health. ki4s learn what they see. friendships. Hut I .

the billboards juice?" and all children get baskets of exotic Wouldn't fruits for Halloween. I will help YOLl with a series of questions. . U0 stoves or ovens in the kitchens. I. VVll€D. tlu ~I..ave. "Got only live cuisine..( CHAPTER. does t 1 wo:rd"·temptation "·b ae . we call it desire..all people are raw feeders. it be for us to live on raw food there? Why is that easy on the raw island and hatd ill our real life? There are no temptations on the Taw island and ea~:r our real life is penetrated wittL them. nat me 9[ . do we call desire "temptationi" What . we-don't expect anything bad to happen." What is temptation? Please try to find answers by yourself. Is there a difference between temptation and desire? Temptation includes desire but what else is therei When we desire to eat a cucumber or if we want to pet a puppy.TWELVE) Step Five I shall stay away from temptations. right? As far as we know. We dSl't call it temptation. wor d·"d·€SlIe. nebodyeceks restaurants wheat-grass serve their food and all the ask. There magine a raw island where . are no smells of cooked food on the street. Let us first gain clarity On the word "temptation.

If your biggest temptation is coffee. Steps La Raw Food Step Five 93 doesn't? Please try to think so that you have complete clarity about temptation. Do you know what your biggest temptations are in a field of cooked food? They are always based on your personal weaknesses to some cooked dishes. chocolate. r only meet people who know how. then 1 would call it unavoidable. Many students in my classes named one or more of the following: Coffee. popcorn. r classify till temptation as avoidable. I'd 1ike to give you two examples. Most people are. cookies. On one sheet write "avoidable temptations" on the other "unavoidable temptations.is going to hurt us. baked potato. Let us first discuss avoidable temptations. Do you believe that you can fight temptation by your will power? I personally. chocolate. Then take two pieces of paper. candies. Of course. cake) and potato chips. we will have either pain or disease or death 01' other problems. So. such as Starbucks. Do this exercise. pizza. Now that we clearly: understand what temptation is and bOW" it is different from desire. I consider this temptation unavoidable. place. specific . but why is that tempting? Because it promises u.hi~h part of the cooked life will you miss most of all] Which cooked food could possibly make Y01. even Barnes & Noble Book Stores and many other public places. We have to discover. pasta. corn chips. There are two kinds of temptations avoidable and unavoidable. some parties.to avoid temptations. I call temptations unavoidable if you tan not control their presence..l slip off the raw diet? What is t. pleasure in the short term. cheese. Write them down. I consider avoidable temptations those that you can realistically stay away from for at Ieast a couple of month . Some examples of avoidable temptations are pel ita. the following questions might help. some offices. This pleasure is so dear to us that we get tempted. Vv. we can learn how to succes fully avoid temptation. if you have a popcorn machine at your work.List your temptations on the left side. That is why it's best f01' us not to 'be exposed to temptations. sometimes it feels like never. We anticipate fast pleasure.he most frightening for you in going OIl raw food? Knowing our biggest temptations helps us to become aware of the places of temptations." Draw a vertical line on both pages . bread. cake. don't know anybody who can stand temptations. is popcorn. all gas stations. group tlrem in categories. How quickly do we experience pleasure? Instantly. Is there anything negative in temptation at all? We know we shouldn t have it. SOUIlds awful. Why? 'Ne call temptation something that we know . so you could get prepared to meet t e challenge.92 12. aware of their weaknesses. Then the places of temptations fbr you are the movie theaters and sometimes other public places. In the long run. Honestly try to remember all your temptations in the field of cooked food. lees go to the root. then the places of temptations are: Coffee shops.Jf you have trouble figuring out which cooked food could possiblytempt you. temptation is a desire for something that promises us pleasure in the short term with the awareness of negative consequences later. aU deli hops. Say your biggest temptation. This exercise makes you aware of all the places where you could be tempted. II there are too marry of them. rice. How quickly does the punishment happen? In the long run. On the right side of each temptation write down all the places of temptation you can think of.

94 11 Steps to Raw Food Step Five 9S national food.I found that helpful.somebody . pizza day at school. you won't be able to relax or concentrate on work. we think that eating our favorite food will help to numb us out and give us pleasure. Spend your £ree time practicing how to prepare new raw food dishes. free food samples at the store or in the mail. throwing up and fights. The idea is that if you eat the product advertised. all kinds of chip) unless. MOGt of theads connect cooked food to. However. In order to know what to say in a situation when . Do what you can tosurvive all raw food through that time.etoughest time usually lasts about two months.. Try 10 avoid stores that hand out free samples of food at every aisle. 111. free cookie at your church. you work at the factory that manufactures this food. If you have to go there. free coffee at your work. Take all tempting cooked foods out of YOUT house. you could become a party celebrity as have many other raw feeders. But in reality. you'll be as happy and fulfilled as the people appear to be in the ad. Remember. Don't leave a hidden tash of your favorite cooked food in the bouse. stuff your mouth with raisins. because the thought of it will be chasing you until you eat it. Magazines and TV are filled with advertisements of cooked or proces ed food. Now let us talk about unavoidable temptations . they portray a good time whereeveryone is smiling. Have you ever noticed that when advertisers promote drinking. bulk food bins in the store. when we are actually facing temptation. lonely or depressed. of course. What else can we do? Use our disciplineand will power? We have already mentioned that we cannot overcome temptations with will power. When we were dealing with avoidable temptations. what is impossible ill. The advertiser leave out the negative consequences of drinking such as hangovers. When we don't see tempta tions we are sure that we can stand them just fiue by our wHJ power. make a serious and conscious effort not to be exposed to these cooked products for about two months or longer in order to build up a resistance. Wben you decide to go on raw food. Create a raw island mound yourself. We all know the ad is staged and the people are just actors. a bakery across the street that smell every morning. Keep your mouth busy with raw food and shake your head "NO)~when offered samples. we can prepare ou elves psychologically to handle unavoidable temptati n without indulging in them. Don't go to parties until Y01::1 become firm. delicious presents from your friends. There is no way-to apply the same str-ategy to the unavoidable temptations. office and car. When we are hungry~angry. the presence of temptations becomes very easy and enjoyable in a temptation-free zone. but we still crave the food and the FEELING in the ad. when you will learn how to put together a couple of raw gourmet dishes. our main strategy was to withdraw ourselves from being exposed to them. we fail again. nuts or raw crackers. Avoid advertisements as much as you can for about two months. happy social events. Feed yourself well before you go shopping so you won't be tempted by all the food screaming at you. Go to raw food classes and potlucks instead. family reunions and many others. vending machines at your office.Some examples of unavoidable temptations are: Cooked food that other members of your family eat. business lunches.free candies at your bank. Read some books on drugs. Later. Learn to substitute tho e foods with raw food dishes.

Now Lara is standing ill front of the class. but can we drink juiceinstead?' If they insist. Karen. people have to know ahead of time what they will say. Victoria to Lara: What do you say? Lara: Oh. According to OUf old tradition. So I am giving it to you! Ta-tal Lara: That sounds so great I Thank you so much! But you know) Sarah. Lara volunteered to play the role of the "tempted" because she wants to stop drinking coffee. The following is at) example of playing this game during one of the workshops. this is sa nice of you! hank you! But I don't drink coffee anymore. thank you.') Karen: Lara. so that your offer sounds real and hard to refuse. You are wealthy now. daughter." plus yOll have to do it in such a way that you. you are my good friend and you will understand me. Victoria to students: Please make tempting offers to Lara. you will have to ay. In a real situation. But I bet you Cal think of someone else to give such a gift. But thank youl Do you t1 ink you could find somebody else who might enjoy it? Karen: Sure] I understand. Be creative. we have to think ahead of time what we are going to say> how we are going to react to tha t. when somebody is wholeheartedly giving you something you don't tell them. I have high blood pressure. And you know that I don't drink coffee. Sarah: Hey. Just enough for the headache to pass. J have decided not to rink coffee any more for health reasons. thank you father. "Get out of here) I don't dri:nk coffee. don't put people down. T have been promising myself to quit for two years and the longest J was able to go without it was a week. "Thank you very much. Mike: I am your father. Lara."I have decided to quit drinking coffee. every morning you will taste the company's fresh coffee. I buy it myself at Starbucks. tell them) "Sorry. seriously concerned about my blood pressure. Lara: Mmm. I have health problems. I am S0 moved! But my doctor is. "No. Victoria: Lara. Victoria to Lara: Lara. By playing this game students p1'actice aying "No' to temptations with grace. theyhave an amazing sale there. Here: Lara: Oh my God . Do yc u think we could let our manager try the coffee? Or maybe J could symbolically hold the cup without drinking it? Mike: I understand. and I bought you your favorite coffee Latte. First students identify their weakness." incerely express your appreciation for their thoughtfulness and make an alternative offer like. Congratulations! You have inherited a black: coffee factory from us.. We'll work something out. I cannot drink coffee any more. Victoria: Lara. stay fum. I teaeh a gam€ in my classes that helps people to deal with unavoidable temptations. "My doctor doesn't let me. Then we role-play different situations where they might be offered these foods. .. T am so glad that r have you as a friend." Or say.96 12 Steps to R::1W Food Step Five 97 unexpectedly is offering us a tempting food. When unexpectedly offered their favorite cooked food. your parents. guess what! I was at the Star bucks. what is your favorite brand of coffee and where do you usually get it? Lara: Latte. I am really touched. because I have just won a certificate from Starbucks! For a year one can get free coffee of any kind. are you sure that you want to quit drinking coffee? Lara: Oh yes." Or.

Victoria: Lara. coffee shop I might be tempted. All my students find this game very helpful because it give ideas for many tough situations. you could decide to stuff yeur mouth with raisins before you get near the vending machine. Lara: Thank you. When you see the vending machine. but my doctor doesn't let me drink coffee anymore. That's called the chain reaction. when an alcoholic has money in his pocket to pay the rent. but I know from my experience that coffee wouldn't help me anyway. For example. Marlene. Marlene. Marlene: How can you say that? _Al:e you not my friend any more? Lara: Oh. Marlene. Then it became easier and easier. Jerry: Lara. I want to encourage . Marlene: But we have always met there. but we have to drive. Now go back to your paper of unavoidable temptations that you face in YOUl' life. Marlene: Hi. can you please share with the group about arty shifting inside of you during oUI game? Do you feel more empowered now? Lara: I am truly amazed how real J felt. it won't be the same! Lara: Listen. 1 recommend to play it in support grQUPS and at the raw potlucks. YOLl might designate a paFt of your kitchen as a temptation-free zone. Scientists who do research about drugs and addictive substances talk about a chain reaction. You are my best friend and I need your support now.98 12 5 teps to Raw Food Step Five 99 Sarah: Okay. Terry. we have been driving with you for several hours. in the beginning. but be meets his friend on the corner" he is much more likely to follow that friend into a bar and spend the . I don't mean to offend you. of course I am YOUT friend and I cannot wait to bear everything. Lara: I am sorry. Let us ga. Now 1 have a whole repertoire to draw from in real situations. and we both feel sleepy.Please understand me. This is the time to figure out what you are going to do.have never even realistically thought about this. In will go to the. For example. The reaction is harder to stop if we haven't decided beforehand how we will choose to act. it's 2:00 a. When you have built some resistance. Everyone should have a chance to play at least ence. let's go for a smoothie. Let us stop at the gas station and I will buy for us SO:1D. to a juice bar instead and r will treat you to a nice smoothie. Lara are you ready for our monthly meeting at a coffee s110p? 1 have $0 much news to tell youl Let's g0 . The safest time to figure out how you will react is when you are at home or at a place where there are no possible temptations. Marlene: Okay. 1 don't mind if you buy coffee for yourself. Or if you live in a home where you are the only one on raw food. especially. but I cannot go to the coffee shop. Maybe I could munch on some almonds.rent money on drinks. Before this moment I .e coffee so we could continue driving. It was hard for me to say no.m. On the right side across from each temptation write down your ideas or strategies on how to deal with them. you're going to go into a chain reaction of wanting what you see unless you have already figured out you-r response. I feel like I have paved my way.. I can tell now rhat this was my first time when 1 really was going to say no. So I would rather take a little nap while you are buying coffee. Thank you all for your creative effort.

In the beginning to. To socialize is important.You won't get off your diet by eating an inorganic salad once a week. Decide where you will meet. shake "it well and that's your dressing . Jonathan's Card I EAT ONLY RAW~ UNCOOKED FOODS. You don't have to sit home feeling isolated forever. having the ocial interaction will support you in maintaining a raw food lifestyle. will get used to being exposed to temptations and not thinking about them. To make going out easier and more enjoyable] recommend that you use the wonderful card that my friend Jonathan put together. and you all have a super time socializing and eating delicious raw focd. cut it and keep in your wallet. somebody can bring TaW crackers or little sprouted seeds to PUt on top of everyone's salad and you all sit down and enjoy your time together in the restaurant. Instead I handle her a card with a smile .In addition. mix equal proportions of Bragg's Liquid Aminos with good oil and apple cider vinegar. By going out you.Have it always in the car. there are very few places that serve organic food. We all need social pleasure. I would Iike a alad or vegetable plate with only fresh. Everybody brings their own dressing.. 'Fake it to the restaurant. Copy the following card on a hard paper. you .I think all the chefs appreciate a chance to be creative because my dishes always come so beautiful.. After a couple of months of staying away from temptations. Sometime you have to step outside and be alale to handle that. and then call ahead to reserve a table. for yourcreative eifm'ts! Unfortunately. Still I think that to go out once a week with your friends is better than to be so lonely that you will go and eat pizza . When you will try a bite of cooked food once. If you have three 01' four raw food friends you may go out together once a week. You cannot always be cocooned in your own bouse.. you will notice that you stopped paying attention to the restaurants and any raw food in general. If you don't yet know how to make delicious dressing. You might also get an illusion that your addiction to cooked food is over and you can eat or try small pieces ef cooked food once in a while. This dressing will stay fresh for a long time. When I go out to the restaurant alone or with friends.100 12 Steps Lo Raw Food Step Five 101 you to go out to the restaurants. I don't have to feel embarrassed in front of everybody trying to explain to the frightened waitress my special request. uncooked items: lettuce tomato avocado carrot sprouts cucumber celery zucchini broccoli scallions radish onion parsley cabbage cauliflower kale spinach cilantro beets bell pepper bokchoy arugula chard mushrooms Tilank you. go out with a friend would be easier. pour on top of ycur salad and enjoy your meal. In fact.

At the same time.You may tall this person your support group. Then you would have to start all over. (CHAPTER HIIRTEEN) Step SIx I shall create support for myself. Becoming a taw fooder without personal support seems to me next to impossible. in your household or at your work with whom you meet daily to talk and share a meal together .Aneta has cancer. The most important is that your buddy is supportive of what you are doing . It could be a relative wh~is supportive of the dear one who has an illness. raw brother. 103 I .Tills step might seem to you as not important and hard to fulfill. you might lose peace of mind. who is not a raw feeder.102 12 Steps to Raw Food might not feel much. personal support is crucial both for the beginning of your raw foodismand for the long term. I know YOI1 will find the rightperson for support. and her husband. From rny point of view. find yourself a "raw buddy" All you need to do is to find one persoll in your block. staying raw with support is fun and e(lsy. Everybody in my 12 Steps classes fOW1d a Support person. In some cases. decided to be her buddy. But on the next morning you might notice that you will begin to think about cooked food and to pay attention to whatever cooked food you'll see. the buddy is not even a raw feeder.. We described a story of Our relapse in our book Raw Fami7y. If you will give into temptation once more. For example. nsimple words. your buddy.. ra:w sister anything you like. If you are really dedicated.

104 12 Steps to Raw Food Step Six IDS How does support work? Almost always.. I am too tired to prepare a meal. buddy and. Please don't think that it is too hard to do. I will just eat an apple. and cannot dehydrate. Sometimes you might become more inspired and create a special meal Nicer diningwill make your raw life more pleasant.. Later you can learn how to dehydrate crackers and cookies and your buddy will make live pizza or cake. And this mayonnaise is less than one percent of your meal. And these beets) they could be raw.your friends are gathering for a cooked dinner.." But when you go to the salad bar with your friend who is aware and supportive of your effort) then your mind huts up and behaves . If the same situation is happening but you have a buddy) then a nice lunch or dinner will give you strength. you could talk your elf into eating something cooked. Your buddy-ship will encourage you to learn how to be creative on raw food and will make your life more interesting. all alone. So put it on your plate also. you may feel lonely and deprived and tempted." When there are two of you gathering for a dinner you will have to prepare something more attractive. other people's opinions are more important for us than our own. For example.The most ideal situation is to share at least one meal a day with this person. "Oh. Support helps us to go through the healing crisis without panic. you can say. Your mind says. One person is limited in time and energy.. grow sprouts. Everyone I know who has maintained the raw food lifestyle for several years has had support. For example. They may be just fermented . so it's OK.I have seen that people with support were able to stay on raw food for a long time and much easier than people without a support group. When there are two people. 10 break the commitment we made to other people is much harder [or us than to break the commitment we made to ourselves. psychologically.Why not share breakfast. When you don't have iii. Fermentation is good for you. both of them will be involved into food preparation. Support helps us to see our own choices and actions in a clearer light . You are having at least three meals a day anyway. so go ahead and put them on your plate. when you go to a salad bar at a restaurant. make raw pies and cookies. "Who knows for sure if the beans are really cooked. say. . in the beginning you will be making salads and your buddy can bring a dressing. lunch dinner or a snack with your buddy? When dining alone.

work. On raw food your body will require less time for sleep. you better change yO}. work} snack. Very often our day is planned like this. When we eat cooked food) we live from meal to meal. breakfast. we eat. a matter of months your eating could naturally reduce to two meals a day. We look forward to each snack.1r hobby. that as soon as I became a raw focder.CHAPTER FOURTEEN Step Seven I shall find alternative activities or hobbies. We reward ourselves with food. TV with a snack. I realized . If yosi like to eat more than anything else. Then you simply cannot continue to concentrate your life around eating. People who keep concentrating on food begin to feel deprived of joy-and fun and eventually get off the raw diet. snack. bed. When we want entertainment. work. work. In. When you go on a raw food diet. Most people have little or no playing in their life. within a couple of weeks you will notice that your food intake will begin to shrink. 107 M y existence was concentrated around eating. Iunch. dinner.


12 Steps to Raw Food

Step Seven


Eating less will save you money. You will. also have more energy. What are you going to do with all this extra energy, time and money? Please don't say with a smile, "No problem!" Yes, we know how to handle extra money. However, extra energy could make us too nervous. Extra time could lead us into deep depression or into another addiction. Especially when the main pleasure in life, cooked food is not available. Time and energy are treasures if we use them properly, When you notice that you are eating less, your life cannot concentrate around food any more, You need to find other things and build your life around them. Think of your life dream that you haven't pursued. In addition to fulfilling your dream, start a couple of hobbies. Pay attention to what other people create out of inspiration. Go to your LocalYMCA or recreational center for ideas and feel what will attract your heart. Below are some dreams that people shared at my workshops. to do some art work; to learn to speak French; to write a book; to take flute lessons; to go on a hike; to pend time with children; to take yoga classes; to play with animals; to plant a garden; to take Salsa dancing; to travel; to learn how to sew; to scuba-dive.

Every single person has a dream that maybe has been pushed back due to lack of time. Now you can pull out those

sh ining dreams.
I recommend t.hat you also find some form of physical activity for yourself. It will balance the energy ofyou:r body and mind. If YOLL had a negative experience with physical exercise in the past, I have good news for you. When you go on raw food, any physical activities are going to be much more pleasant and easy fOT you to perform. No more stitches or cramps in your side, no more shortage of breath and hardly any injuries ..Raw food is till to be discovered by professional athletes ..



Step Eight
I shall let myhigher se1f lead my life,

eare human beings, piritual beings. We are not only human bodies. But ho:man bodies are obviousand easy to feeL OUf piritual energy is not as obvious and we begin to ign re it. Our body runs on energy similarly to cellular phones run by electromagnetic waves. We can fed the phone by touch but we Cannot feel the electromagnetic waves. If we w@uld ignore these waves, our phones would be useless, When we are born we are perfectly tuned to our spiritualself As we grow we learn to behave not as we feel but as are "supposed" to behave, we attaina second, materialistic personality. This second personality i adjusted to the life in society so well that we use it more and more. Then We.begin to identify this second personality with Our own self. Finally, we forget wbo we really are. When we hear someone saying that we are spiritual being .1 we feel doubts, Our materialistic self demands proofs. All people are spiritual, nobody is m.ore spiritual than the other. However, mest of us forgot about that.




12 Steps to Raw Food




To be driven by a materialistic personality is safer and easier for the career and wealth. There are lUany other benefi~s.Only one thing is impossible for the materialistic personahty- TO BE HAPPY. Please, don't confuse happiness with pleasure. Pl asure is a short-term emotion. When I buy a new dre~s or eat a burrito I feel plea me. Happiness is a spiritual feeling, a permanent state of being. When we are driven by the materialistic personality we become pleasw·e-orjented. Pleasures are addictive, That is why in order to quit addictions we need to try our best to tune in to our original spiritual self. How can we do that? T~e~e are several ways. None of them guarantees a complete spiritual awakening. But you should be able to feel a connection with your real self. . Spend several days in nature. Your second personality will WIther away without worldJy upport. The en.ergy of nature will interact with your human energy and you will begin to feel h~ppy. Everyone III my family experienced a great happiness, III 1998, when we were hiking the Pacific Crest Trail for six: months .. Fast on water for seven days aT more. Fasting tremen~.ously.increases your energy. You will feel a stronger connecbon WIth your spiritual self. Don't fast if you don't know how. Read books on fasting or consult with a specialist before doing so. Speak sincerely to another human being for two hours or lo~g~r. Most people never spoke sincerely ill their whole life, so It IS not easy. We confuse "sincerely" with "negatively." To speak sincerely doesn't mean to say negative things about yourself, but to share your hidden feelings and passion. Find a good friend who will agree not to judge you for yOUI' words

and feelings. When you speak sincerely your inner self speaks througb your lips. You could begreatly surprised by the power and wisdom in your Own words. Also don't confuse sincere talking with friendly chattering. Communicate with animals. Dogs, horses, cats, goats, dear, etc. don't care how you are dressed, how big your house is and if you are free of debt. But they can feel if you are ar peace or angry. They appeal to your human nature and help you to feel connected with your real self. Play with little children. They are less conditioned and less materialistic. Your second personality can relax around them. If you meet a person who, you feel, is tuned to his/her spiritual self, being around such a person tan awaken your own imler spirit. Similarly; staying around very materialistic people may shut down your spiritual self. When we are driven by a spiritual personality we feel complete and happy. In this state we simply forget about how we look and what we eat. When we are happy, we concentrate on the most important issues of our life. Food alone is only a small part of our existence. That is why I think to let:our higher self1ead our life is very essential.

other people. Paul: The food's in my mouth before I even think about it."Oh. Maybe it will heJp you to find your own reasons for seeking comfort and pleasure from cooked foods. liS I . it triggers in us similarities that we have. but we are all one in the way we feel. even though they are not ready to express themselves. We are all different in the ways that we are conditioned. recognize their feelings in our sharing and they become braver. we feel happier. They might be thinking •. Victoria: I would like everyone to share about your real reasons for searching for comfort in food. how dare he? He's saying things that I am afraid to sa. I want to repeat that when you speak sincerely everybody is interested in listening to you." After sincere sharingwe all feel a relief. n this sharing from one of my workshops you can hear the dialogue of other people on the same path.CHAPTER SIXTEEN Step Nine I shall make a searching and fearless inventory of the real reasons for seeking comfort and pleasure from cooked foods. When we are honest.

I grew up with fear that there wouldn't 'IDe any food when I was hungry. Simon: I am addicted to ice cream. Victoria: Is living alone enough to be bored? Do you think that relationships will bring health and happiness? If we're lonely alone. John: When I need energy I turn to food instead ef restmg. Weare trying to figure out for ourselves how we can act as an alternative. I realize now that I can nurture myself in a different way. The addiction continues to define me. Then it would be easier for you to stay on raw food. to fill up the emptiness . John: Whenever I come up against roy core emotions or feel vulnerable. Victoria: If we don't know how to deal with feeling lonely Of sad without cooked food or sugaT. like growing flowers or horseback . Victoria: There is a magic trick in what we are doing now. Nobody could take away my food. So why do we want to eat cooked food? Simon: Comfort. I have eighteen siblings . that reason may disappear. Donna: I am working long. If you can clearly see the reason why you seek comfort in cooked food and if you can pinpoint what it is. for sharing and being open to discussion.times I was hungry but I had to wait for dinner. we are going to he stuck there.When I was ten) my mother died. from cancer.ctOIia:Why do you get lazy and bored" Mike: I live alone. It's comforting to reinforce who I think I am. right? Those hard times are still going to be there sometimes. They don't disappear together with cooked food. Recently I had one "major disappointment" in my life and it caused my returning to cooked food. Thank YOLlI Mike. Julie: I lived in a family that had a lot of control.[1 Steps to Raw Food Step Nine III Sharon: I want to numb myself out with food. I want sugar to numb me out. Victoria: Maybe you can try other activities.. Mike: I eat from laziness and boredom. I ate a lot so I wouldn't be hungry.. That's when my desire to numb out started. At the end of the day I just want something to give back to me. Food was one way I could have control in my own life. Please try to see clearly and say why you are looking for comfort in cooked food. Try to be precise and don't be afraid. Victoria: What are you tryiug to numb or to comfort! Why do you in particular want something tasty? For comfQTt? From what? Does everyone understand the question] . hard days. Victoria: Do you know how to take care of these feelings without sugar? john: I want to do it. we'll be lonely in relationship. Sharon: My growing up years were very structured and I had to eat at certain times.riding! You can look forward to them after hard working days. but I keep postponing until next time. Linda: When I was a young child my grandmother nurtured me with food. even if I don't really lice it. Paula: I crave chocolate cake because I am lonely and sometimes I am afraid to stand up for myself and say what r really need. Vi. At.[J6 . Simon: That is true.

on your courage in speaking this in. front of thirty 111at is why I kept weight on for a long time. We all res- onate with that. What is shame? Caring I had so many things I was ashamed of all what others think about us. I use food when I don't want to do Susan. I feel the same way. When we seek pleasure . I felt exactly what worth it to go through instead of running regret. It's important if you see it new. maybe it won't fulfill us. Victoria: We are afraid that without uncomfortable. Sharon: I had a similar experience. Everybody T talked to said. Then you fed. Let us look at shame. nothing extraordinary." Several years ago I decided that I was not going to do of the "need" to do. Congratulations self-esteem was low. and sometimes I'm there. We are afraid not of the raw food. We can Iive without the heavy feeling that we must do we search for comfort Donna: in food. Susan: When I was a young child I had to. Victoria: Thank you for pinpointing to say "no" when you really want to say I do things for othit! You are not able ('1)0. Victoria: important.118 12 Steps lo Raw Food Step Ni ne 119 We are searching fearlessly and sincerely for the cause of why about. Does what I am saying make sense to you? I don't want to be noticed or to stand out. Susan: I have. and to comfort that.. Victoria: Interesting anymore that you use the words "things I need to do. r found out that it was not a big deal. I decided to only do what I to think "love" to do. and found out that Victoria: We have made an inventory a real reason for seeking addiction. now I have lost weight since I've you are talking about." this . U1<e. Victoria: Why is your life just routine? Life is beautiful! Turn your life from routine into life.It is something else. been raw.keep so many secrets. for ten years in therapy. of what? Linda: For me. I want to find out why I give myself permission to lose it.in cooked food or any other we are seeking escape from loneliness. Donna: There's so much shame there. escape. and then I become angry. pleasure from just being alive? I'm bored and 1 want to break out of this routine. Victoria: Can you observe any other ways of dealing with Donna: Yes. We are afraid of that emptiness.. Mike: Sometimes something need to do. I felt a safety in being mediocre. How we feel about ourselves is food we will feel come from? Fear Where does this discomfort my life ers but not for myself. COlmar from cooked foods is to boredom. you eat food. I had to pretend thought I was bad.. There's But I kept secrets for years and my I was better because I to you. it's fear of emptiness. Not anymore.feeling safe? Maybe you can speak out all of that to somebody and YOll will feel safe. that and when I spoke them out. maybe you won't do it any more. more «out there. I had to learn to dean my house with love and to have TIm while filing some papers . we don't have enough this and that. I have freedom." it was my fears because Julie: I agree that I also eat to avoid doing other things I happy in my body and I can finally get through this stuff away from it. I was trylfinally can be ing to avoid being more attractive. people) that's courage. . it doesn't bite. Many times when we first hear about raw food we have a deep fear because we think.

wifil Step Ten I shall let my intuition help me. We don't believe in om own intuition. and microscopes? Knowledge can NEVER replace intuition! W hy do we need intuition? Intuition is our natural instinct for survival. smart . Flour worms information. A little We forgot how silly flour worm follows his instinct not to eat of rolled oats if they have been steamed.Intuition is a universal Iaw. anger.without it? Don't we haveenough knowledge? Don't we have specialists who can teach us how to stay hea1thy:? Why can't we rely on the information from computers. That is thepurpose steaming rolled oats. we ignore intuition and rely on knowl- edge. fear and oth.120 12 Steps to Raw Food low self-esteem. only Instinct. Aren't we. Natural instincts of all Eying things kept our planet in the perfect balance for billions of years .er negative emoticns. Ciearly needs directly.. People look at th~ package of rolled oats to Then they eat cooked oats . to follow it.. Paradoxically. We escape to something from which we draw pleasure. 121 are very healthy. we can address our unfulfilled food. eoked. He and never eats. same as gravity. The flour worm has no knowledge follows his instinct read the nutritional whatsoever. instead of uumbingthem seeing the real reasons for searching comfort. so that worms would stay away. oats. people.

So we thought. w re bitter or smelled had. Some of the plants started to look yummy to us. We don't rest when we feel tired. We wonder why is our health declining? If you really want to become healthy you need to learn how to listen to YOUI' intuition." like perfume. On our fourth day out au the trail we felt very hungry. without coming to my class. Will you believe him? No? \'\n1y? Your body is justa dull matter) as we were told in school. There are bears. If they can survive. We observed that the forest is full of animals. we can survive. I want to share with you how roy family survived in the wiLderness thanks to OUI intuition. They have something to eat. All the animals. In the first two days we had eaten what we were supposed to eat in ten days and our next package was waiting for us seventy miles ahead at the next post office. We threw away the plants that didn't taste good. When you crave a certain fruit or vegetable. vVe had nothing left to eat except a little bit of oil and a tiny bag of sunflower seeds. We were not used to eating only five dates a day. squirrels. «When you see something that looks good." Soon we each had a big bag of plants.122 12 Steps to Raw Food Step . aU answers would be different. When our body Jets us know that it is cold we know to put on a sweater. How is your body able to let you know that? Have you ever thought of that? Do you completely trust your hands in dealing with surfaces? Why do you rely on your hands' feelings? Do you just simply trust? VVhat if I bring an expert who wears a $1000 suit and a beautiful tie and speaks very scientifically and prove that the opposite is true. We rubbed the plants with OUI fingers.10 and give it to their children. If you would go around asking different people which fruit they would like to eat today. Our body is constantly trying to communicate with us by creating certain sensations. They're not dying. When we receive new information we need to test it with our intuition. I gave everybody a bag and I said. lots of birds) insects and they are all surviving. know what to eat. something looked thick and juicy. If we trusted our intuition w~ would rely on our body. all kind of coyotes. When the body needs water it makes us thirsty: If the body is filled with toxins it may reduce our appetite asking for a water fast Usually we ignore most of our bodily requests. We began to develop a keen attentiveness to the plants around us. just pick it up but don't eat. They're all on a different diet. We sat down together and looked at what we had collected. Tomorrow it might change. smelled the leaves and tasted a little bit on our tongue. Does it feel different? How do you know? You feel that your cheek is soft and the rug is rough. Please touch your cheek with your hand. Now we took the plants that were left and Igor said "I will eat somefrrst and we'll see how I feel and if I don't feel anything . and I tried it '" tasted medicinal . Looking under a rock. That is why we all get sick. Is it soft? Touch a rug on the floor. we will fast. that is your bodis request for nutrients fOT today. People who are honoring the body's request are allowed to live longer and healthier lives. we don't take off high heels when we feel pain in our feet and we don't stop eating when we feel full. We cannot blindly follow knOWledge. Your responsibility is to make sure these orders are satisfied. Then we could understand that our body never makes mistakes. When we had just started to hike the Pacific Crest Trail we planned to eat five medjool dates for each of us every day. When our body needs [est it creates a sensation of fatigue.

When we were eating the salad we all agreed that we wanted to contiaue eating this simply when we got back to town.. wet backpacks .. we waited about thirty minutes and then Igor said.000-foot mountain arriving at the snow covered peak. without the distortion from knowledge. sprinkledit with sunflower seeds. We put our edible greens into a bowl. if I memorized the book Human A11.124 12 Steps to Raw Food bad. ( CHAPTER-EIGHTEEN) Step Eleven Through clarity I will gain happiness . We were always able to find it.We ignored the map. Usually we confuse clarity of mind with clear explanation. Our intuition led as through . One time we lost the trail and had to travel seven miles to find it. without this intuition most of my life. Clarity is a state of mind when we could see life events as they are. Many of your favorite beliefs will seem to you as false. We 125 I . We found food when we thought there was none. In the forest we learned to rely on OUI intuition completely. I could tell when it was going to rain and when the Ull was going to be our. When we don't have clarity we are trying to accumulate knowledge. Knowledge could never substitute for clarity: I used to believe that "Knowledge is Power.SL"'{ hours we crossed the trail. We lost OUf trail many times. We called our dish the "Hungry Hiker" salad. let's eat more. "I'm hungry. We climbed a 7." Now I am aware that knowledge is not even information. That won't scare Y01. We were traveling as animals. relying on intuition. The map showed us that to recover the trail we needed to go straight north from the mountain. It was so delicious. took the way that felt right. it doesn't mean at all that 1 have clarity about how the human body works..1 because in place of your former knowledge the CLARITY will COIDe. However. I cannot imagine how I could have lived.jomy and I could explain clearly anything from that book. several drops of oil and tossed it up. :f you will follow your intuition for a while you might discover that your perception of life is shifting. straight north from the mountain was a deep canyon and it was storming and we all had heavy. Clarity i the biggest gift that we could get. then we will all eat it. On a trail I developed such a keen intuition. and after .We met so many different animals along the trail. Knowledge is human's explanation and interpretation of life events.The next day as we walked along we filled OUT bags with whatever edible greens we found. I wouldn't trade my intuition for anything in the world. For example.q. Very often having knowledge prevents us from gaining a Teal clarity." Igor took a little taste." So we all ate. Many of your fanner opinions will seem to lose sense. After the third month we were not afraid to lose the trail.

me.This sharing from my workshop might give you ideas of different conditioning. After two months we stop noticing that to know that it's there. That enables us to clearly view the perfect harmony of the universe. find those conditi. Happiness sn1ile to everybody and please them. again. Simon: I used to be conditioned per- all living things. ugly and to have firm opinions on everything. Only unhappy people are is a part of natural law. When we are truly happy' we don't look for pleasures. Mary: I used to be conditioned to pull myself apart from other people. We can start noticing the mountain than others because I am from a wealthy family. We become co-partners and co-creators with life. Molly: I was conditioned to dress nicely so people would think nicely about me. Victoria: Thank you! You see. to live from the past. We become conditioned dumb.Marlene: I used to be conditioned to be poor. Donna: I used to be conditioned to think that men are We all have lots of conditioning. To means to live in the present. :first we admire the beauwhen we live next to the mountain. Val: I used to be conditioned to believe lam fat. just fit in. When we don't the difference between the two. we prefer to have rather then clarity. I Victoria: Please. For example. When we follow intuition we are w~rking not against. Shannon: 1 used to be conditioned to think I am better I tiful view every minute. Conditioning I felt very many of those in start with myself. Laura: I used to be conditioned to being busy all the tune. that I have to have eood 0 -des ) ora t. share with us an instance where you saw you were conditioned because children in Africastarve. With clarity we can feel oneness with With clarity We feel true happiness. Sharon: I used to be conditioned to make everything fect around the house. Linda: I was conditioned otherwise I am a bad person. To gain clarity practice de-conditioning. uncondi- tioned approach to it. To in us is to our benefit. to be angry.126 12 Steps to Raw Food Step Eleven 127 have lots of understand knowledge knowledge and very little clarity. of human With Clarity we can see the spiritual nature beings. Guests notice the mountain because they have a fresh. to think tionings in ourselves as possible . focused on pleasures. Chris: I used to be conditioned to be a pleaser.at mountain.onings . Jim: I used to be conditioned to being normal..! will that 1 am not worth it. Clarity starts when we begin. not to share myself with them. I used to be conditioned to finish my plate is like chains :4hat don't let us be free. . fresh eyes. that I can never have extra money or afford to buy anything rather than necessity. Sam: 1 used to be conditioned to be a workaholic. to Kelly: 1 used to be conditioned to think that 1 have to follow our intuition. not to smile too much. to be inex- pressive. there are so many con(iitions that we all have in common. be unconditioned To be conditioned means superior to women. In order to decondition ourselves we need to be able to see as many condi- couldn't let myself go on vacation. not to get excited. but with nature. and overcame it. everybody. if we look at it every day with new.

What was special about them? Why did you trust them? Were they patient and empathetic towards you? Did they share a delicious raw meal with you? How would your life be different if you never met them? Now you have finished a1112 steps and became a strong raw fooder yourself. What could be more joyous than to help those. Who was your first raw food teacher? Think of these people with gratitude. Were you excited by the variety of dishes? Now is yOt. Remember your first raw food potluck.I turn to encourage others.J. looking for better health? Being healthy and being a good example is the pest support you can give to other people.CHAPTER NINETEEN Step Twelve I shall provide support to other raw fooders. spend an extra 129 P . Take your time. lease remember the first person in your life who told you about raw food. don't just bring a couple kale leaves or a bowl of fruit. The time has come for you to be patient and empathetic towards other people. Even if you eat simple now try to bring raw gourmet dishes to potlucks.

bags of carrots. 131 . a ks. seeing you buying 50 lb.er? Think of all the people you touch in a day. "Do you have a horse?') When your children go to' school and tell their teacher. «In our family we eat salad every day.130 12 Steps to Raw Food $10-$15 and brighten new raw feeder's futures.I shall gain necessary skills.. Step 2 .Through clarity I will gain happiness.I shall let my intuition help me.1 shall make a searchiug and fearless inventory of the real reasons of eeking comfort and pleasure from cooked foods.. Step 9 . Step 7 -1 shall find alternative activities or hobbies. Being a raw buddy is the best support for you too. 1 think. As teachers we have followers. Help those who are directly a king you about yOUT lifestyle." People who want to know more about a raw food diet don't have anybody else to count on.fcodi What would have happened to all of my students? Many of my former students are new making their living by teaching raw food classes. Step 4: . You never know when you're going to plant a seed.Tbelieve that live yegan food is the most natmal diet Ema human being . Step 12 . The cashier at your local store.I admit that 1 have lest control of roy a~diction to cooked food and my eating is becoming unmanageable.craw recipes and obtain equipment to prepare live food.I shall create a support group. the whole planet. and loan them your books.I shalt let my higher self lead my life. preparing meals together. \Nbo do you think would be your students? P'eople WJlO suffer from pain? Your loved ones diagnosed with terminal illnesses? From my experience this is far from the truth. Spend time with them. 1 believe that we all are great world teachers." don't they influence even the teacher? V\lhat if I had U0t gone on raw. Become their "raw buddy. talking and listening. Step 8 . How many people can you influence in a lifetime? Eventually. Step 5 -1 shall stay away from temptations. Step 10 . 12 STEPS TO RAW FOOD Step 1. going out to restaurants. Step 3 . learn bruli. Step 11.t shall provide support to other raw fooders. coworkers and people who see you buying and eating healthy food. How many people do you honestly think you will influence in your life by being a raw food. relatives. All your neighbors.I shall live :in harmony with people who eat cooked food. Step 6 .

133 .r Strain the liquid through a nut milk bag or sprouting bag.CHAPTER TWENTY Recipes Raw Family Green Juice Blend these ingredients well in a blender: 1 large bunch kale (chopped) 2 medium apples (chopped) 1lemon with peel (chopped) 1 cup wate. Serves: 3-4 people.

Chicken Noodle Soup in a blender or Vita-Mix: 3 beets 1 small root ginger (slice 3-4 large cloves garlic it first) Blend together verywell for 1-2 minutes: (shredded.134 12 Steps to Raw Food Recipes 135 Borscht Blend these ingredients 2 cups water well Un . . peeled with the seeds out (seeds will. grated or '/4 of a bunch parsley (chopped) processed with Saladacco sliced mushrooms (optional) oil sea salt to taste cup walnuts and blend on low speed very quickl~ o they break in small pieces but not blended. grated ingredients serve.Liqu:iclAminos 2 carrots 2 . Dice or grate: If~head cabbage 1-2 carrots 1 bunch parsley Ado. unsulphered) 6-7 bay leaves Pour the mixture into a 2 cups water 1/2 cup coconut for a shont time big bowl.stalks celery 1 clove garlic pepper to taste. Pour in the same bowl and stir. Add the following and blend for about 1 minute: Blend the following ingredients (about 30 seconds): 2 cups water 2 cups celery (ch opped) 2 tablespoons Bragg's. Stir and Serves 7-10. to the blended mixture. make very bitter taste) 1tablespoon honey 1 cup olive Add'h Pour into a large bowl and add: 1 medium 2 medium carrot (grated) raw potatoes. if desired 2 tablespoons apple cider vinegar 3-4 oranges.

Serves 5. For corn: cut corn off the cob or use frozen corn For pea. Don't blend! Sprinkle with dry parsley flake before serving. Note: chili will become warm because of. Note: this soup will become warm because of much blending.es 137 Generic Recipe for Chowder Chili Blend . . It's still raw.[36 12 Steps to Raw Food Reel p. m Pick the flavor: For clam-chowder taste add: dulce flakes For broccoli: chopped broccoli mushroom: your favorite mushrooms. (Just don't let it become hot!) Warm dishes are comjorting in the cold wintertime. Add the rest of the following and blend well: 1 cup water 'l« eu p extra virgin olive 0 il 1 teaspoon honey 1 cup chopped celery hot peppers to taste 2..much b~efilding. of bean. Vita-Mix or 2 minutes in regular blender. dry or fresh For tomato: chopped tomato For carrots: grated carrots For Blend the following ingredients in a blender: 1 cup water 2 cups fresh tomatoes (chopped) liz cup dates or raisins 1/1 cup extra virgin olive oil 1 cup sun-dried tomatoes 1 cup dehydrated mushrooms 1 cup chopped celery salt or Bragg's Liquid Aminos to taste 1-2 tablespoons spaghetti seasoning 1-2 tablespoons juice of lime OI lemon hot peppers to taste 2-5 doves garlic 1 bunch basil Add Ih lb.5 cloves garlic Now you have plain chowder. Serves 5-7. or lentil. soups are comforting i11 the cold winter time. Add I cup cashews and blend for another 1/2 minute. .. (Just don't let it" become hoti) Warm..It'$ still raw.1 cup coconut with] cup of water fen 1 minute. pea.: fresh or frozen peas Your own creation. Sprinkle with dry parsley flakes before serving. sprouts.

or skip one ingredient completely. salt (sea salt. 2 tablespoons fresh lemon juice (or lime juice QJ apple cider vinegar).preferably fresh! (one or more of: celery. jalapeno) etc. put it in. mustard. Cut the following vegetables into 'f~ inch cubes: 1 large avocado 1 medium bell pepper 5 sticks celery 1 small Blend the following until smooth in a blender: Oil (any good oil) such as sesame.pseeds or nuts (the most COIDmon are sunflower seeds and tahini. onion Mix aJJ ingredients in bowl and sprinkle with chopped parsley. kelp.) 1/3 Cl:l. pumpkin seeds. banana. almonds. olive. Bragg's Liquid Aminos) or to taste 0'1' no salt at all Don't be afraid to improvise. like raisins. 1 teaspoon honey (or any other natural sweetener. cilantro.138 12 Steps to Raw Food Reel pes 139 Gazpacho - Generic Recipe for Dressing Blend the following ingredients in a blender until smooth: liz cup water 1/4 cup extra virgin olive 011 5 large ripe tomatoes 2 cloves garlic or spicy pepper to taste 1 tablespoon raw honey (dates or raisins work just as good) 1/4 cup lemon juice lh teaspoon of sea salt 1 bunch fresh basil Now you have the gazpacho liquid.) Lh teaspoon. If it tastes good. j/~ cup water 1 cup chopped or 1 bunch herbs . Use enough to cover the blades of a blender. safflower). Serves: '4-5 . basil or any other) spice to taste '(garlic. parsley. ginger. dulce. Good luck! Serves 7-10. etc. You may sometime add more liquid. also: walnuts.

spread on reflex dehydrating sheets. Cover the dough with a cheesecloth or a towel and let sit in a bowl. Blend together: 1 C'tlP 1 cup groundflaxseeds water 1 large onion (chopped) 3 stalks of celery (chopped) 4. coriander. slightly.140 12 Steps to Raw Food Recj p es 141 Igor's Crackers Valya's Raw Bread Grind 2 cups of flaxseed in a dry Vita-mix container. by hand. raisins. at a warm room temperature overnight to ferment 1 cup kamut sprouted for 1 day 1 Gl. and water ina blender. Next blend celery) olive oil. and caraway and mix thoroughly. Shape the mixture into small loafs and place on a teflex dehydrator tray •. Dehydrate only untildrybur not crispy if you want it to taste like bread. Or dry it well for crispy crackers to keep them for a couple of months. cloves of garlic (medium) 2 tomatoes (optional) 1 teaspoon caraway seed 1 teaspoon coriander seed 1teaspoon Celtic salt Mix ground flaxseed in blended mix. Place in the dehydrator at 100 degrees. Combine both mixtures. Add the salt.lpwalnuts soaked overnight 1 cup chapped celery 2 teaspoons caraway seeds soaked overnight 2 tablespoons coriander 1 big onion 112 cup water liz cup olive oil Ilz cup rais-ins Juice of half a lemon 1 teaspoon salt Blend soaked walnuts.make Sure to decorate your loafs with crushed nuts or poppy seed. Using a spatula. for about 24-36 hours. Makes 25-32 crackers. . You may need to flip the bread after approximately 12-15 hours so that both sides dryevenly. kamut and onion in the food processor until finely chopped) transfer to a bowl and mix with the ground flaxseeds. IViqkes 5-7 Loafs. Divide into squares of desired size. lemon juice.

of your favorite nuts in a food processor . Form into balls. Combine the following ingredients and put through a Champion Juicer with the blank plate in or grind in a food processor: 1 lb. cutlets. nutritional yeast. dried garlic. put slice of tomato on burger. add one or two of the following thickeners: dill weed. put burger on spinach. ground flaxseeds. . nod) to the mixture. psyllium husk powder. You may secure your «sa dwich' with toothpicks. ripe tomatoes and 1 large red onion. put spinach leaf on it. dried parsley flakes. add one or two of the following thickeners: dill weed. ground flaxseeds. or fillets and sprinkle with paprika a little before serving. Serves 10. Grind l lb. psyllium husk powder. raisins) 1 tablespoon oil 1-2 ta-blespoons poultry seasoning (or other seasoning) sea salt to taste 2-3 tablespoons nutritional yeast (optionai) If the mixture is not firm enough. very ripe banana.. dried garlic. dried onion. dried parsley flakes. Form into 10 burgers. nutritional yeast. very ripe banana.Combili)e the following ingredients and put through a Champion Juicer with the blank plate in or grind ill a food processor: 1 lb.142 12 Steps 10 Raw Food Reci pes 143 Live Gardenburgers Portabella Mushroom Burger Grind 1 lb. of your favorite nuts ill a food processor. carrots 1 medium onion 1tablespoon sweetener (honey. raisins) 1 tablespoon oil 1-2 tablespoons poultry seasoning (or other seasoning) sea salt to ta te 2-3 tablespoons nutritional yeast (optional) If the mixture is 110t firm enough. put slice of onion on tomato. dried onion. Serves 10. Note: If you want "fishburger" add seaweed (dulse kelp. Have the following ready: 10 small (or 5 large) portabeUa mushroom caps 10 leaves fresh spinach Assemble mushroom burgers as follows: put mushroom cap up "ide down on a plate. Slice 2 large. carrots 1medium onion 1 tablespoon sweetener (honey.

144 12 Steps to Raw Food Recipes J4S Live Fries Slice lib. Makes nine 1 large onion (chopped) 3 stalks celery (chopped) 2 tomatoes (medium) 4 cloves garli c (medium) 1 teaspoon Celtic salt 'slices)' of pizza. Live Pizza Mix well. jicama so it looks like French fries. Spread on dehydrating sheets with a spatula. . Topping: Blend the following ingredients with as little water as possible: ] lb. Grind 2 cups of flaxseed in a dry Vita-mix container. sliced cherry tomatoes) sliced !TIU hrooms. Blend together: 1 cup water Making pizza: Spread topping on squares of crust. Combine in a bowl with: 1 tablespoon onion powder 2 tablespoons extra virgin olive oil Mix ground flaxseed into blended mix by hand. Decorate with grated yams. Crust. of any nuts 1/2 cup sun-dried tomatoes Ih cup raisins juice of 1 medium lemon 2 tablespoons olive oil 1 tablespoon dry basil Pour in a bowl. Divide into squares of desired size. Dehydrate only until dry) but not crispy. Add: 1 tablespoon dry onion ] tablespoon dry garlic 2-3 tablespoons nutritional yeast 1 tablespoon rniso sea salt to taste 1 tablespoon paprika Serves 5. sliced olives and chopped parsley.

1 teaspoon curry powder (or your favorite seasoning) Tomato Basil Sauce: Blend 2 cups fresh chopped tomatoes. strips: Additional ingredients: Slice the following into thin. Makes 10-15 110ri TOlls. Roll up tight in nori sheet. Note: to make the nori sheets stick better you can moisten them a little with water. Decorate with fresh parsley. Let the nori rolls sit for 10 minutes and then begin slicing them into 2 inch slices.Ieng Add the following ingredients and blend: 2-4 cloves garlic 3/4 Half an avocado Half a large bell pepper 2 green onions 5 raw nori sheets Blend all the pate ingredients in a food processor until cream:y: cup chopped fresh basil lemon juice of 1 medium 1 tablespoons olive oil 4 dates (or some raisins) 1 cup sun-dried tomatoes Serves 7. Sprinkle with paprika and oil before serving. lemon. . tomato or orange juice. Spread the pate OIltO a sheet of nori and add the thinly sliced vegetables.146 12 Steps to Raw Food Reci pes 147 NoriRolls Pate mixture: Un-Spaghetti 'h cup walnuts 2 cups sunflower seeds soaked overnight 3 doves garlic 1 cup chopped celery h teaspoons sal t '/3 cup olive oil '/1 cup lemon juice 1 I Shred or use Saladacco to create thin noodle-like-strands of botternut squash.

Hang the sprout bag aver a sink or bowl (to pour off the whey) and let ferment at roam temperature for approximately 8-12 hours. chopped or dry parsley. Pour . lemon juice. chopped scallions.148 12 Steps to Raw Food Reci pes 149 Nut or Seed Cheese Valya's Spicy Almond Cheese 2 cups any nuts or seeds soaked overnight 1 1 h cup pure water Soak the nuts and seeds in pme water overnight. sun-dried tomatoes. Transfer cheese to' a bowlmix and stir well. basil. chopped or dry dill. Yield 1 pint. with your favorite seasonings Mix the following ingredients in a bowl: 2 cups of pulp from almond milk (pulp should not be sweet) I/~ cup olive oil 1/1 eup lemon juice 1 h teaspoon of salt l/~cup fresh or dried dill weed Ib cup diced onions 1/1 cup diced red bell pepper Decorate with cherry tomatoes. . olive oil.into sprout bag. Keeps far at least 7 days in a covered container in the refrigerator. Drain and rinse the nuts and seeds. TO'flavor seed cheese you may use any combination of the following: garlic. chopped fresh cilantro. curry powder. Put into blender with one cup of pure water and blend well to break the nuts down into a fine cream. Bragg's Liquid Aminos or Nama Shay. Serves 4. sea-salt.

etc. . Sunny Spread liz cup walnuts 2 cups sunflower seeds soaked overnight Serves 5-7. 3 doves garlic 1cup chopped celery 1 1/2 teaspoons salt 1/3 cup olive oil lh cup lemon juice 1 tablespoon Blend ingredients dry basil until smooth.ISO 1. nori rolls. rolled up in a cabbage leaf or stuff a bell pepper. Serves: 5-6 people (dry) or 1 cup (fresh) lime or lemon juice dill or basil 1-2 tablespoons hot peppers to taste 2-5 cloves garlic Sprinkle with dry parsley flakes before serving. Be creative in food processor and serve on cracker.cup lemon juice 1/4 cup olive oil I/~ cup fresh cilantro Ih teaspoon sea salt Use pate to stuff bell peppers.2Steps to Raw Food Re e i pes 151 Pecan Pate Mix the following ingredients chopped: in food processor until finely Sergei's Hummus Blend the following ingredients 2 cups garbanzo 1 in a food processor: beans sprouted (chopped) Aminos to taste for 1 day 3 cups raw pecans soaked over night 1 II cup of dates 3 doves garlic (spicy pepper works great) h cup extra virgin olive oil 1 cup tomatoes 1 cup celery (chopped) salt or Bragg's liquid 1-2 tablespoons 1/4. Serves 12. cabbage leaves.

pineapple. blueberries. filberts. Fresh fruits and berries: strawberries. raspberries or cranberries. oat flour or rolled oats.cup fresh or frozen fruit 1/2 cup nuts (white nuts look pretty) LI! cup olive oil 2-3 tablespoons honey juice of 1 medium lemon 1 teaspoon vanilla . flaxseed. Form into crust on a flat plate. Topping: Blend the following ingredients well. apples. add psyllium husk or shredded coconut. Dried fruits: pitted prunes. figs or currants. sunflower seeds. Nuts. cashews. Decorate with fruits. miring well: 1 eup grou nd nuts. seed or grains 1 tablespoon oil 1 tablespoon honey Spread evenly over the crust. Serves 12. apricots. mangoes. then ground 1 teaspoon vanilla 'h teaspoon nutmeg 'h cup raw carob powder peel from 4 tangerines. pecans.152 12 Steps to R"lW Food Recipes 153 Generic Cake Recipe Crust: Combine the following ingredients. walnuts. bananas. Give your cake a name. sesame or tahini. Optional: 'h cup chopped or crushed fresh fruits or berries or ~h cup dry fruits. kamut or barley. add water with a teaspoon if needed: 1/. apricots. buckwheat. seeds and grains: almonds. soaked for 1-2 hours. dates. Chill. berries and nuts. pine nuts. well ground If mixture is not firm enough. raisins.


12 Steps to Raw Food



Sergei's Young
Coconut Dream Cake
This cake wen a contest at the Portland Raw Food Festival,

Un-Chocolate Cake
Crust: Combine the following ingredients) mixing well: 1cup ground nuts 1tablespoon oil 1cup raisins 1 cup raw carob powder 1 teaspoon Frontier's butterscotch flavor 1 teaspoon vanilla lh teaspoon nutmeg, Nama Shoyu or Bragg's Liquid Aminos peel from 4 tangerines) well ground 1 cup prunes soaked for 1-2 hours ground Form into one-inch layer on a flat plate. Spread ground prunes between layers (form as many layers as you want). Topping: Blend the following ingredients well; add water with a teaspoon if needed: 1 cup ripe avocado meat 1teaspoon oLiveoil 3 tablespoons honey juice of 1 medium lemon 1 teaspoon vanilla 4-5 tablespoons carob powder Spread evenly over the crust, or squeeze using decorating bag. Decorate with fruits, berries and nuts. Chill. Serves 12.

1 cup raw unsoaked walnuts 1/2 CLIp of your favorite pitted dates 1/2 cup young coconut water 4 tablespoons raw carob 1 small papaya Blend the walnuts and dates in a food processor until the mixture is smooth. Mix in the carob and the coconut water. Spread one layer of crust out on a plate. Place sliced papaya on top of first layer. Place second layer on top. Icing:
1 cup young coconut meat

Water, enough to blend into thick topping 1 tablespoon honey Blend aU the ingredients in a vita-mixer. Spread ici.ng on cake. Decorate with fruit slices and nuts.


1.2 Steps to Raw Food



Macadamia Date Pie

Sergei's Amazing Truffles
1 cup raw unsoaked waJnuts 1/2 cup of your favorite pitted dates 1/.1 cup ymmg coconut water 4 tablespoons of raw carob Blend the walnuts and date in a food processor until the

cups macadamia nuts 2 cups dates juice of one orange 1 teaspoon salt 1/4 teaspoon of butterscotch or vanilla extract

m ixture is smooth. Blend macadamia nuts in food processor until they are finely chopped and transfer to a bowl. Next blend the dates and orange juice in a food processor and add to the macadamia
mix. Mix thoroughly together with salt and butterscotch extract. Spread the crust out thinly on a normal size plate. Finely sliee bananas OJ: your favorite fruit and spread on top of the macadamia date crust. Next cover the fruit with another layer of the macadamia date mixture. Decorate the pie with thinly sliced oranges and nuts or your favorite fruits. Serves 8-12 people. Mix the carob and coconut water. Shape the mixture into small balls and roll the balls in carob, decorate with your favorite fruit. Makes 8-12 truffles.


12 Steps to Raw Food

Reci pes


Alla's Cranberry Scones

Sergei's Butternut Squash Cookies

-"~r »: .z-: -Y'

cups .grated apples juice

2 cups carrot pulp after you make carrot

2 cups raisins or chopped dates 1 cup cranberries (fresh or dry) 2 tablespoons honey 2 CUps almonds ground 1 cup flaxseed blended with 1 cup water

4 cups peeled butternut squash chopped into medium sized chunks 1 cup raisins juice of one orange til teaspoon nutmeg 1teaspoon cinnamon 3 tablespoons raw honey Blend the chopped squash in a food processor and transfer into a bowl. Next blend the raisins and the orange juice in a food processor and add to the squash mixture. Add the rest of the ingredients into the bow.l andmix thoroughly. Use an ice cream scoop and scoop the mixture onto a dehydrator tray, flatten each cookie untill they are one inch thick. Set the dehydrator for 100 degrees and leave in for 12-15 hours.

h cup olive oil

Mix with hands, You have to·experiment to get the consistency desired. Drop by spoonfuls onto reflex sheets .. Dehydrate at 105-115 degrees for several hours. Approximately 4 hours on one side, flip for 3 hours on opposite side.

Makes 24 scones.

Makes 7-11 cookies.

160 12 Steps to Raw Food Re clp es 161 Valya's Almond Orange Cookies Macadamia Date Cookies 4 cups macadamia nuts Blend the following ingredientsin are finely chopped: a food processor until they . Decorate each cookie with sliced nuts or raisins. 2 cups dates juice of one orange 1 teaspoon salt 1/'1 4 cups raw almonds soaked overnight 2 cups raisins 'I« cup orange peel 2 medium oranges whole 1/2 teaspoon salt 2. Serve warm. Next blend the dates and orange juice in a food processor and add to the macadamia mix. use a spatula 1!@ spread cookie mixture onto a dehydrator tray at 115 degrees for 20 hams or until dry. Scoop the mixture onto reflex dehydrator trays and decorate with pine nuts. Yields 10-12 cookies. Set at 100 degrees and dehydrate for 12-15 hours. Mix thoroughly together with salt and butterscotch extract. . When all the ingredients are finely processed. Makes 7-12 cookies. teaspoon of butterscotch or vanilla extract apples Blend macadamia nuts in food processor until fine and transfer to a bowl.

Add to a bowl with the sesame seed pulp . Serve with nut milk. . Set the dehydrator for 100 degrees and dehydrate until the cereal is completely dry. Makes 15-20 cookies. It is important to avoid spreading the mixture too thin or too thick. 5 cups sesame seed pulp 2 cups raisins 3 tablespoons raw honey juice of one orange Blend raisins and orange juice in food processor until mixture is finely pureed. Transfer the grains into a bowl and add the crushed hazelnuts. Morning Cereal Soak 1 cup of oat groats overnight Blend with 3/d cup water Add 1/'1 cup of dates without pits or raisins and blend Add 1 tablespoon of your favorite oil (optional) Add salt to taste (optional) Garnish with fresh fruits and berries before serving. dry. Spread the mixture evenly onto a dehydrator sheet. Add the rest of the ingredients and mix thoroughly. cups millet 2 cups buckwheat lcup coarsely chopped hazelnuts Additional ingredients: 1 cu p raisins 3 tablespoons honey 1 teaspoon cinnamon Using a rolling pin.Add honey and mix thoroughly Spread the mixture onto teflex dehydrator sheets and using a spatula cut into squares. Makes 3-6 servings. Dehydrate for 12-15 hours or until. which will take between lO~12 hours. Buckwheat Millet Morning Cereal Soak the followingovernight: 1 Ih. Sprinkle with poppy seeds and set in the dehydrator at 100 degrees.. Serves 3-4.162 12 Steps to Raw Food Recipe's 163 Sesame Cookies A fabulous way to use all leftover sesame pulp after making sesame milk. flatten the millet and the buckwheat.

Strain mixture through a sprout bag. Serves 5-7. Pour into a jar. . Nut Milk Shake Nut or Seed Milk Blend the following ingredients ina blender until smooth: 3 cups almond milk 1/2 cup fresh or frozen strawberries 1 medium orange (peeled) 1 fresh or frozen banana 2 tablespoons honey or 1/4 cup of pitted dates I"1 1 cup any nuts or seeds soaked overnight 2 cups pure water 1 tablespoon honey or 2-3 dates 1/4 teaspoon Celtic salt (optional) Blend all ingredients in a blender thoroughly until smooth.. teaspoon sea salt 1 vanilla bean ]/2 cup of ice C e is not necessary if you use frozen fruit) Serves 4-5. then it only serves 1). Decorate with fresh strawberries! Serves 2-3 (until you get addicted. Blend all ingredients in a blender until smooth: 2 oranges (peeled) 2 frozen bananas (other frozen fruit is optional) Place the oranges towards the bottom of blender to make enough liquid to blend the frozen bananas. Serve chilled.164 12 Steps to Raw Food Reci pes 165 Sergei's Favorite Smoothie Un-Chocolate Almond Milk 1 quart almond milk 1/2 cup dates 1 young coconut (meat and water) 2 tablespoons raw carob powder 1 raw vanilla bean Blend well in a blender. Serves 4.

Our programs are designed to follow her teachings as best we can.66 12 Steps to Raw Food Nut or Seed Yogurt Creative Health Institute (The Wheatgrass Place' Creative Health Institute teaches the Dr. which participants take home and incorporate with their lifestyle.1. or other flavors. cashews.us Suggested combinations for making delicious yogurt: Cashew Cashew Cashew. Pour into a jar and cover with a cheesecloth for the transfer of air and gases. The longer your yogurt will stay in a warm place the stronger and more sour it will become.••Union City. and Cashew and sesame almonds sesame and sunflower Sesame and almond Sunflower and almond Pecans and almonds Walnuts and pine nuts Sesame and hazelnuts Phone: (517) 278-6260' e-mail: iQfo@creativei. lemon juice. Thousands from around the world have traveled to Creative Health Institute. 1 cup any. Founded by Donald O. . Ann Wigmore program of Living Foods. Creative Health Institute www. to learn prevention of illness and reversal of disease with the Living Foods Lifestyle. nuts or seeds soaked overnight 1 Ih cup P me water Blend nuts with water in a blender thoroughly until smooth. MIchigan 49094 167 .creatii. meal preparation. sea salt. Union City Rd .nstitute. It will be ready in approximately 6 to 12 hours or when it tastes tart and sour. This programis conducted as a detoxification and rebuilding system of nutrition. body-hygiene. almonds. Strain mixture through a sprout bag. until you have the consistence of heavy cream. cornposting. Ann Wigmore. Creative Health Institute celebrated its 25th Anniversary in Octob~r 2001. Set your jar in a warm place where the yogurt temperatm€ can heat up to 90-100 degrees. Haughey> the facility was inaugurated by Dr. sprouting. and gentle exercise focused on stretching and breathing. who often taught here during her life. vanilla. seeds or their combinations.nstitute. Our leam-by-doing program includes the use of wheatgrass to detoxify and facilitate rejuvenation.Lls 112 W. as articulated in her' book Why Suffer? and Be Your Own Doctor. Nut and seed yogurts can be made from sesame seeds. This experience is foundational to establishing a living-foods wellness way of life.. sunflower seeds and any other nuts. pecans. Keep adding water. energy soup.indoor/organic gardening. hazelnuts. Come" join us in a great journey into healthful living during a time it is so needed on am beautiful planet. You may play with taste by adding honey. enzyme nutrition.

The transfOTmatlon of Vi doria's family to raw food is described in their book "Raw Family:' . AJl a result of her teachings.lW Food that have been developed by Victoria Boutenko.rawseartle. please contact www. Those who rely on will power alone to leave the addictions of the cooked food way of life often cannot make a permanent change.rawseattle. In several other communities of the Northwest where Victoria has taught. If we can be of assistance. The transition from the cooked food world to the raw food. The support gr01.org. swimming and hiking with her raw familyin Ashland Oregon. Her classes are highly in demand. The support groups have matured into a mini-community of adventurous. are eager to shareour st01'Y order to in inspire other communities to form their own support groups'. When Victoria is not teaching or writing she enjoys hiking. personal experience. lifestyle has been very challenging for many of our members.This facilitated environment of structure and confidentiality allows group members to share from the heart with sincerity what i_S' true for them according ttl their direct. We.org Using the 12 Steps to R.. in Seattle. Much of the Raw Seattle community began living the raw food lifestyle as a result of her influence. AUTHOR BIO Victoria Boutenko teaches classes on Raw Food at Southern Oregon University. The calendar will list the most appropriate contact person fOI the support group at that time. RaW' Seattle has formed two weekly support groups. and many of the members of our support groups began participating as soon as they finished Victoria's class.lp has provided a natural framework of assistance in achieving a 100% raw food lifestyle . have been formed through the world. many raw food communities. caring and enthusiastic humans exploring the boundaries of their known world and creating entirely new ways of living life.. students have also formed support groups that meet on a regular basis.THE VALUE OF SUPPORT by Raw Seattle Support Groups www.

Order Form for books by Raw Family Publishing Online orders: www. State: --__ Zip: '--------3'---_ E-mail address: '-------------------------------• Wholesale discounts available on large quantlties.95 ) copies of videotape "Raw Gourmet Dishes Simplified" (Victoria teaches how to prepare 14 basic raw dishes) 2003 @ $19.50 for the first book or tape and $1.com E-mail: Victoria@rawfamily.95 ) copies of Raw FamiIY@$11.95 Shipping and handling: $3 .com Postal orders: Raw Family Publishing P. Box 172 Ashland.RawFamily. .95 ) copies of Eating Without Heating@ $11. OR 97520 Please send ( Please send ( Please send ( Please send ( ) copies of 12 Steps to Raw Food@ $11.----------------------------------City: ------------------Telephone:.00 for each addltional Payment: Check or money order Total $ _ Name: '-----------------------------------Address:..O.

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