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Ann Wigmore Chart for Raw & Living Foods
I found this Ann Wigmore chart so valuable when I began to change my diet, first from junk food to whole food, then on to raw foods. See How to Grow into Raw Foods. Each day, gently remind yourself over and over
I'm eating Whole foods only Today, Whole foods for Life
“Chicken and fish are not health foods. They are overly high in protein and chemical and bacterial contaminants.”
Neal Barnard, M.D., The Power of Your Plate (Book Publishing Co., Summertown, TN, 1995)
Note: See Recipes for links on how to make these foods. I adapted this chart from The Hippocrates Diet and Health Program by Ann Wigmore, N.D. (Avery Publishing Group, Wayne, NJ, 1984); quoted with permission. Sweeteners I adapted from Healing With Whole Foods by Paul Pitchford (North Atlantic Books, Berkeley, CA, 1993) Under Whole Foods, there are some machine foods, e.g. rice cakes and tofu, that are transitional
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chia. slow-cooked whole grains (amaranth. lobster. baked or lightly simmered starchy vegetables. raw cheese (not for vegans). commercial nut butters.Ann Wigmore Chart for Raw Foods & Living Foods http://www. protein powders (vegan ones too – they don't resemble anything in nature). wheat). Never eat heated oils. pizza and ice-cream. dahl). bakery and health store baked goods containing oil. ostrich). – Starchy Vegetables are good alkaline carbohydrates. whole-grain crackers. Avoid Altogether in any diet All animal meats and luncheon meats. Non-dairy yogurts. All fresh fruits. green smoothies. cucumber. Root vegetables (carrot. muesli and natural sugar-free granola. kamut. – Green Leaves and grasses are best protein source for humans and most animals. green juices. cheeses and sauces made with fermented seeds and nuts. 오후 2:01 . Whole Foods for 80-95% Raw diet Steamed fibrous greens like kale and collard (spring greens in UK). Nuts are acidic. turkey. okra. teff. peanuts (raw + roasted) and peanut butter. alfalfa + clover (they’re tiny beans–the smallest of legume family). yam) and gourds (pumpkin. mung. cakes. not whole foods. hydrolyzed vegetable proteins. Steamed. refined grains and flours like white bread. Raw seeds and nuts are only 50% fat and include their minerals. muesli and granola with sugar. rice. turnip). Nutrient Living Foods for 100% Raw diet LIVING greens grown at home in Sprouter. low-baked sprouted grain breads. enzymes. sunflower. grain milks. ALL oil is 100% fat + empty calories. seed and nut milks. rolls. squashes). tofu. Steamed large bean sprouts like soya. cream. corn. beans. Sprouted grain crackers. raw nut butters. FATS / OILS – Oily seeds (flax. sprouted or soaked seeds and nuts. slow-cooked dried beans and peas (soups. buckwheat. CARBOHYDRATES – Grain seeds are carbohydratedominant. cookies. unrefined”. 8.). energy soup. oysters. All foods containing or cooked in oil. tubers (potato. tempeh. raw corn (maize). Small amounts of raw flax. etc. cheese. All bottled oils not clearly labeled “raw cold-pressed. additives. quinoa. all yeasted breads. pumpkin. eat sparingly. – Fruits are simple carbohydrates quickly utilized by body for energy. raw green beans and peas. sesame. sugar. Pasteurized butter. durians (an Asian fruit). sesame and other raw oils (in dark glass bottles). salted nuts. All fast foods such as french fries and potato chips (crisps). barley. Seeds are best – they're alkaline and often alive (will grow if you sprout them). 2 / 8 10. Even "natural flavor" is an excito-toxin (linked to lesions in brain). raw sesame tahini. avocados. unheated. home-dried + sun-dried fruits. pasta. tomato. roasted nuts and seeds. vitamins. Even cold-pressed oil lacks co-factors like lipase enzyme to digest it. beet. raw olives and raw olive oil.html foods. Sourdough wholegrain breads (no yeast).com/eat/wigmore. sprouted pie crusts. spelt. popcorn and other puffed grains. prawns). all fish and sea-foods (crayfish. sushi. pasteurized milk and cheeses. eggs.greensmoothie. chickpea. rye. PROTEINS – Legume seeds are proteindominant. millet. oat flakes. soya meat analogs. home-made raw nut butters. vegetable fruits (bell pepper. fresh coconut and raw coconut oil. leafy green salads + roll-ups. lentils. zucchini. milk. breads and cereals. birds (chicken. oats. white rice. Fruits dried with sulfur. Sprouted legumes – peas. pasta made from whole grains. All breakfast cereals. baby butternut. 4. hemp) and nuts are fat-dominant. Unsulfured dried fruits.
3 / 8 10. kelp powder. stems (celery). fruit syrups. Mono-fruit meals (e. as much as you want). biscuits. agar-agar flakes or arrowroot powder to thicken sauces.greensmoothie. fertilizers or GMO's) and inorganic if fresh from farmers market. irradiated. Raw sprouted greens (especially home-grown. raw apple cider vinegar. broths. ginger. Products containing additives. natural granola. smoothies. wakame). Steamed or slow-baked oil-free soups. Unrefined sea salt. soaked seeds and nuts. supermarket produce (unless labeled organic). cayenne. raw sauerkraut. raw unrefined date sugar. puffed kashi. canned or preserved with chemicals and added sugar. sprouted trail mix.Ann Wigmore Chart for Raw Foods & Living Foods http://www. flavorings and preservatives. kale. lettuce. not blanched). FRUITS – Eat organically grown (no pesticides. Sea veggies (seaweeds) are high in trace minerals. fresh and dried herbs. Fruits are Cleansers – especially good to eat fruit only until 12 noon.). dulse flakes. frozen inorganic. Junk foods. genetically modified (GMO). vinegar. Best to soak dried fruits before eating. fresh fruits. including citric acid. genetically modified (GMO). use raw flax oil). raw chocolate. edible flowers (nasturtiums. chocolate. pepper. sauces. home-dried fruits. baked apples and bananas. Veggies are Builders – best source of proteins. frozen organic fruits (they're usually raw. kombu. brown rice syrup. lemon juice. soaked nut or seed crackers. kelp. raw health food snacks. rice syrup candies. eggs. raw fruit pies. cane syrup.html VEGETABLES – Eat organically grown (no pesticides. rice cakes. etc. Unripe. irradiated. fresh fruit salads. cooked with sugar or salt. casseroles. May add raw coconut or olive oil after cooking. collard. Popcorn (no butter. frozen inorganic. SNACKS Vegetable sticks (carrot. etc. turbinado sugar. e. spinach. unsulfured dried fruits.g. brown sugar. corn syrup. commercial health food snacks not from rawfood companies. CONDIMENTS – To make food taste good. 8. cookies. canned. White sugar. home-dried. dried cane juice Stevia liquid. roots. fertilizers or GMO's) and inorganic if fresh from farmers market. green pea shoots). powdered vegetable broth. Unpasteurized miso and tamari. trail mix. oils.com/eat/wigmore. parsley. cakes. sauces and smoothies. Himalayan crystal salt. minerals and phytochemicals. vegetable salts. home-dried nut and seed yogurts. broccoli. supermarket fruit (unless labeled organic). fenugreek & radish sprouts. chili spices. colorings. 4. Stevia powder. Raw sea veg (dulse. Irish moss. crackers. green nori. celery). home-dried vegetable chips. candies. salt. onion and chives. chips or crisps. Bragg’s liquid aminos. pickled. black nori). sunflower & buckwheat greens. blended fruit ice cream. juiced. home-dried fruit. garlic. dried with sulfur. natural cooking wine. one type of fruit only for breakfast. Home-cooked fruit desserts. barley malt. maple syrup. blended in soups. hijiki.g. Celtic sea salt. fast foods. pansies. unleavened crackers.). 오후 2:01 . unsoaked seeds and nuts. rock salt. Non-raw sea vegetables (arame. SWEETENERS – Use sparingly in final diet. fried. fermented (raw sauerkraut). Frozen organic (usually cooked by blanching). green leaves (cabbage. steamed fruits. Stale or wilted. overcooked. sprouted grain crackers. dried-fruit and nut candies.
“I wake up feeling clear and energized in the morning . Not Oils Try to reduce the oil you use until one day you're eating none! Even cold-pressed virgin olive oil on your salad will coat the nutrients and slow down absorption. artificially sweetened fruit drinks. grain coffee. etc. spring or filtered water. alkaline water. 8. alcohol. distilled water with Himalayan crystal salt (add 1/2 tsp to 1 quart to restore minerals). green juices with wheatgrass juice.. Fresh fruit and vegetable juices.. (Rapadura).. Barbados molasses. raw unfiltered honey (not for vegans).) and ideally mix with water. sorghum molasses. black tea. During the day it feels as if joy is simply running through every cell independent of external factors. (3) Eat the Life Force – LIVING FOODS FOR A LIVING BODY – eat food that's growing when you eat it. green tea. fructose. No aspartame (diet soda). turn negative thoughts and emotions into a positive experience.Ann Wigmore Chart for Raw Foods & Living Foods http://www. agave nectar. it's genetically modified + linked to multiple sclerosis. sugar substitutes and artificial sweeteners. Nutrient Living Foods for 100% Raw diet Whole Foods for 80-95% Raw diet Avoid Altogether in any diet The Raw and Living foods movement teaches that the three essentials for Super Health + Energy are: (1) Stop Deficiency – eat and drink the right molecules. Limit pasteurized juices (apple. Bottled natural fruit and vegetable juices (preferably unpasteurized). or recently picked. glucose. inorganic coffee and chocolate. soda. never with a meal. 오후 2:01 . 4 / 8 10. in the same way oil coats the plate. CA. feel an Attitude of Gratitude. organic coffee + chocolate. Rejuvelac (a raw fermented wheat drink).” Gabriel Cousens (rawfood medical doctor). sorbitol. cherish hope. Berkeley. . DRINKS – Drink 15 minutes before or one hour after meal.. amasake (a cooked fermented sweet rice). Tap water. 2000) Eat Whole Nuts and Seeds. Conscious Eating (North Atlantic Books.html – Eat Energy Soup to end sugar cravings. herb teas – infuse in salt-free distilled water to suck nutrients out of herbs.com/eat/wigmore. orange. 4. dextrose.greensmoothie. xylitol. (2) Stop Toxemia – don't eat or drink the wrong molecules. enjoy every moment. blackstrap molasses. What is most profound for me about this light eating pattern is the flow of cosmic energy I feel coursing through my body.
containing calories." "Two percent of the lignans in flax seeds end up in flax oil. but it's been genetically engineered.C. That's quite recent in our history. A whole food means no stripping of the plant and using only a fraction.. . fiber . minerals. writes in Fats that Heal. phytosterols. intestines.D. they form the free radicals that cause damage to cellular components. white rice and white sugar are skeleton foods.000 years. whereas the extracted oils. and colon . and bipedal hominids go back ten million years. it's too much fat all at once." Olive oil jugs date back a mere 6.. the plant. our liver is relieved of toxic stress. have all their nutrients and enzymes intact.. M. Something has been added. toxic diseases of the stomach. Picking up oxygen present in the tissues.Ann Wigmore Chart for Raw Foods & Living Foods http://www.D. If the apple looks raw. it's not a whole food. like an apple in a tree. but none of the other nutrients which the body needs. and keeping it tightly capped slows the process of oxidation. Don't eat it.. or fuel. Whole or freshly ground seeds are used in digestive. or grown with pesticides or fertilizers. 8. Modern humans – home sapiens who think. Fats that Kill (1993): "Whole flax seeds provide good nutrition in the form of protein.D." What Is a Whole Food? A whole food comes to you straight from nature. Ph..) wrote in Diet & Nutrition. Nothing has been added to. The mucilage part of the seed soothes the digestive tract .com/eat/wigmore. even if cold-pressed.. speak and create art – first show up around 75. White flour. or irradiated.000 years ago in Blombos Cave. lecithin. the other 98% remain in the seed meal. such as red blood cell clumping. the seeds provide the freshest possible oil. Gabriel Cousens. and less oxygen getting to the tissues . eliminative. I don't think we've developed the enzymes needed to digest oil.. vitamins... not whole foods.html Oils are not a whole food.greensmoothie. 5 / 8 10." Udo Erasmus. Oils as they occur naturally in plants. As a result.. but oils can go rancid inside the body. as in sunflower seeds and avocados.. or subtracted from. writes in Conscious Eating (2000): "An excess of raw oils in the diet may cause some problems. Refrigerating the oil. to 3.. putting it in a dark bottle. a holistic approach: "Oil is essentially an empty food like refined sugar. are missing many nutrients and their associated enzymes.500 B. Olives have plenty of lipase but olive oil has none. 4. freshly ground flax seed has advantages over the oil. 오후 2:01 . Way back in 1978 macrobiotic doctor Rudoph Ballentine (M.
organic chocolate powder. brown rice syrup and a drop of peppermint extract. Bernard Jensen) say raw organic produce cooked at home is a whole food. I continued to heal from pain.html Some teachers (e. exercise and home-life are constantly changing. Dr. but I could not eat chocolate. Cousens' book Conscious Eating). You must follow your intuition and body signals. climate. And a recipe for raw carrot cake crackers. many find they can go to 80-95% raw with some cooked whole foods. when healing is complete. while chocolate from the store – even dairy-free tofu chocolate – gave me pain. then Eydie Mae Hunsberger advises in Eydie Mae's Natural Recipes: “It is unwise to cheat where cancer or any of the major debilitating diseases are concerned because these diseases are unforgiving of even the smallest infractions of the Phase I diet. The nut-milk healed my teeth. summer or winter. Only when I ate machine food – food that's highly processed and looks like nothing in nature – my tooth-ache got worse.Ann Wigmore Chart for Raw Foods & Living Foods http://www. except the occasional slice of home-made bread. Edmond Szekely published The Essene Gospel of Peace in 1937. Here's my recipe for slow-cooked spicy sprouted grain muffins. After one to three years on the strict therapeutic diet of NO cooked foods. The more you blend and juice Living Greens grown at home in an Easy Automatic Sprouter.com/eat/wigmore.g. 오후 2:01 . 8. from 1937 to 1970. ever since Dr. the quicker you get in touch with your own biochemistry. Szekely saw more than 123. Plus co-factors like work stress. all blended together. Others say that *only* raw food is a whole food. Dr. Eydie Mae healed herself of breast cancer with Ann Wigmore's living foods program. I found that so long as I cooked the whole food on slow and low heat. If you have a life-threatening illness.greensmoothie. For 33 years at his clinic in Mexico.600 people (about 17% diagnosed as medical incurables) and more than 90% regained their full health (cited in Dr. Eating Raw Links What to Eat | Ann Wigmore Chart | Chlorophyll Power | How to Grow into Raw Foods Recipes | Changing Your Life | Weight Loss | Heart Disease | Cancer | Children Healing Steps | Prevent Back Pain | Save on Drugs | Testimonials | Photo–Mom Carbohydrates-1 (7 pgs) | Carbs-2 | Carbs-3 | Carbs-4 | Carbs-5 | Carbs-6 | Carbs-7 6 / 8 10. Every human being is unique. cooked or raw. 4. Indeed thousands over the past century have healed themselves with an all-raw diet.” Her Phase I diet is NO COOKED FOODS. In New York I could not go a winter without cooked grain. while in summer I had no desire for grains. Today in sunny South Africa I never want grains. or home-popped corn. So I could drink chocolate milk made at home with whole almonds soaked in water.
." (Dr Normal Walker in Become Younger) 7 / 8 10.. Use Firefox! – GetFireFox.. cellphones) Reverse Diabetes | Ann Wigmore Course | DVDs--Lowfat Raw Recipes | Pamper Your Body Raw Savory Veggie Stews | Eco-Home + Solar Products | Books | Rawfood Sites What's an Eco-Organic Garden? NO Digging . 오후 2:01 . etc | Superfoods Raw/Organic Food | Supplements | Organ-specific Help | EMF Protection (TV. REPELS Pests .html FREE TODAY – RAW RECIPE eBOOK ! enter email--strict privacy Send my eBook => Shop Here – See All Products Automatic Sprouters | Mist Kits | Sprouter Plans | Sprouter Extras | Hydroponic Units Water Ionizers | Blenders | Juicers | Dehydrators | Rave Diet Book + DVD | Dan's Seeds Focus – Begin Living Today the Lowcost Way Organic Sprouting Seeds | Organic Sprouting Seed Mixes | Sprout Master Tray Sprouters Easy Sprout Sprouter | Terra Cotta Sprouter | Hemp Bag Sprouter | Organic Fertilizers Wheatgrass Trays | Sure To Grow Mats | EasyGreen Auto Sprouter | Sprouts for Pets Fun to Read – Click a Link to Learn a Lot. ANY climate .. Download Your How-To Guide + Videos Here Today "You can succeed if you know the Power within you.. Parasites.com Discount Appliances/Kitchen Tools | Health Kits--Allergies.. Safe for You. Safe for our Planet .com/eat/wigmore.Ann Wigmore Chart for Raw Foods & Living Foods http://www. Eating Raw | Recipes | Sprouting | Blending | Juicing | Dehydrating | Alkaline Water Info Links – Index to All Info Green Smoothies | Lose Weight Easily | End Cancer | Teeth+Gum Care--End Toothaches Eyes--Rebuild Your Vision | Hydroponics | How to Build + Monetize a Website | About Us Web Links – If a Link does not work.... Safe for Your Family.greensmoothie.... 8. Enjoy Permaculture at its Best . Fresh ORGANIC Vegetables + Fruit Daily ALL YEAR .. Virtually NO WEEDS ANY soil. 4..
cure. or prevent any specific disease. Archer GoGreen Automatic Sprouter 8 / 8 10. substantiated by scientific evidence that seeds containing the germ of life will germinate when given water and light. It is not intended to diagnose.greensmoothie. © copyright 2000-to-date. Valerie K.html Notes required by US FDA (Food + Drug Administration) and US FTC (Federal Trade Commission): This website is for information only. 오후 2:01 .Ann Wigmore Chart for Raw Foods & Living Foods http://www. Its products are for complementing a healthy lifestyle. treat. 4. Feedback on our GoGreen Sprouter reflects typical results. Commission is earned on products sold here or linked to from this site. 8.com/eat/wigmore.