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Blood Pressure Protocol eBook PDF, Dr. Channing & David Riley


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Access the complete system of David Riley & Dr. Channing's Blood Pressure Protocol PDF through this "Blood Pressure Protocol Free Book". PS: THIS IS AN EBOOK, NOT A REVIEW!

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Blood Pressure Protocol eBook PDF, Dr. Channing & David Riley

  1. 1. Blood Pressure Protocol™ by Dr. Channing and David Riley
  2. 2. There was one piece of advice that stood out : Stop Snoring Heavy snoring can lead to sleep apnoea. Half of all people with sleep apnoea (The word apnoea derives from the Greek term for absence of breathing, which gives a sense of how dangerous sleep apnoea can be) also have high blood pressure. This is caused by unusually high levels of the hormone, aldosterone. Treat the apnoea and the blood pressure drops too. Every system in our body works with the use of oxygen. Oxygen enters our body to our lungs to be distributed to the rest of the body. In sleep apnoea, a condition that occurs when people stop breathing during sleep, (the worst recorded, 600 times a night) the throat becomes blocked stopping the flow of oxygen and air to the lungs. When you try to breathe, you can't get enough air because of the obstruction -your windpipe might be blocked by your tongue, tonsils or uvula (the little piece of flesh that hangs down in the back of your throat) or by a large amount of fatty tissue in the throat or even by relaxed throat muscles. Lack of oxygen to structures such as the brain and heart could lead to significant medical problems including high blood pressure, strokes and heart attacks. Aside from the above snoring can be a major contributor to drowsy driving. Snorers have a 400% to 500% higher risk of daytime fatigue. According to the Department of Transport, 20% of road accidents which lead to death and serious injury are caused by drowsiness or sleep disorders. (Each fatal accident is estimated to cost the government £1,250,000.) Snore Buster Program . Use it and not only will you sleep better, feel better, and be less fatigued, you will be less of a risk on the road, less tired, and less moody. Life will become less stressful and more enjoyable.
  3. 3. Statistics on High Blood Pressure from theAmerican Heart Association: High blood pressure (hypertension) killed 46,765 Americans in 2001. It was listed as a primary or contributing cause of death in about 251,000 U.S. deaths in 2000. As many as 50 million Americans age 6 and older have high blood pressure. One in five Americans (and one in four adults) has high blood pressure. Of those people with high blood pressure, 30 percent don't know they have it. Of all people with high blood pressure, 11 percent aren't on therapy (special diet or drugs), 25 percent are on inadequate therapy, and 34 percent are on adequate therapy. The cause of 90–95 percent of the cases of high blood pressure isn't known; however, high blood pressure is easily detected and usually controllable. High blood pressure affects more than 40 percent of African Americans. I show you these figures so you can “know the enemy.” Though frightening ourselves to death over them will do us no good whatsoever we must do something. I offer you, therefore, the means by which you can steadily and impressively, improve your life style. Tick each as you adopt it and know that as you do you are getting closer to achieving your goal ……to live forever!
  4. 4. 78 WAYS TO LIVE FOREVER 1. Watch a scary movie…………(though don’t frighten yourself to death! ) According to researchers at the Beth Israel Deaconess Medical Center in Boston anything that causes your heart to race -a good book, even being in love -makes the heart stronger. Upsetting its rhythm once in a while is like hitting its reset button, which helps keep it ticking. 2. Grill a Steak. You may think it’s bad for your heart, but you’d be wrong. Beef contains immunity-boosting selenium (which is good for so many things it’s unbelievable) as well as B vitamins that reduce the amino acid homocysteine (high levels of which are associated with cardiovascular disease). Furthermore, up to 50% of the fat is of the heart-healthy monounsaturated variety. 3. Are you looking at me? A Harvard study found that those who express their anger have half the risk of heart disease than others who internalise it. Just don’t blow your top though! 4. Don‟t overdose it. According to a study involving 7,000 participants in Scotland, heart patients who took ibuprofen along with aspirin had nearly a 75% higher risk of premature death than those taking just aspirin. 5. Splash Out! Researchers at Queen’s University in Belfast found that men who burn just 50 calories a day in strenuous activities such as swimming and hiking are 62% less likely to die of heart diseases than those who burn 340 calories per day taking less active pursuits such as walking or golf.
  5. 5. 6. Tell your partner to Butt Out Or you may leave -in a hearse. Researchers in Greece found that individuals who were exposed to cigarette smoke for just 30 minutes three times a week had a 26% greater risk of developing heart disease than people who rarely encountered second-hand smoke. 7. The One You MUST Follow -homocysteine A High homocysteine level is a strong indicator that heart problems are present. Under 8 is good, under 7 even better. A study at the department of cardiology in Southampton General Hospital focussed on homocysteine levels in over 20,000 patients and found these to be the BIGGEST THREAT to your heart's good health. You need to get these checked. These can be brought down quickly and easily by using a combination of Vitamins B6 and B12, together with folic acid. For folic acid, liver is absolutely the best source, plus spinach, broccoli,asparagus, beetroot, banana, oranges and peaches. For B12, eat liver, beef, chicken, pork, fish, eggs, milk, cheese and yoghurt. For B6 eat whole grain cereals, breads, liver, avocados, spinach, green beans, bananas, fish, poultry, meats, nuts, potatoes, green leafy vegetables. 8. Run Indoors on Hazy Days. Researchers in Finland found that exercising outside on hot, hazy days when air pollution is at its worst can cut the supply of oxygen in the blood, making it more likely to clot. 9. Waiter! Garlic bread, please! In addition to lowering cholesterol and helping to fight off infection, eating garlic may help limit damage to your heart following a heart attack or heart surgery. Researchers in India found that animals who were fed garlic regularly had more heart protecting antioxidants in their blood than those who weren’t. 10. Go for Dark Chocolate Cocoa contains a blood thinning factor that keeps it from clotting ( as it does just before you clutch your chest and croak). And at least a third of the fat in high-cocoa-solid chocolate is oleic acid, the same healthy monounsaturated fat to be found in olive oil.
  6. 6. 11. Be Like a Sponge. U. S. researchers found that drinking five or more 225ml glasses of water a day could help lower your risk of heart disease by up to 60% -exactly the same reduction you get from stopping smoking, lowering your LDL cholesterol numbers, exercising or losing a little weight 12. Eat grapefruit…. (if your pills allow you.) Eat one aday(if your daily dose of pills allows it).It can:-A) reduce arterial narrowing by 46%, B) lower your bad-cholesterol level by more than 10% and C) help drop your blood pressure by 5 points. 13. Rice is Nice The drug giants knew they'd be in trouble if word got out about red yeast rice... Not only did studies show that this ancient Asian edible slashed cholesterol an average of 40 points in just 3 months, it did so without any side effects whatsoever. What's ore, it was growing more and more widely available, for far less money than statin drugs --and without the need for a prescription... So what did those fat-cat drug executives do? They went to court. 14. Play Hard Any regular vigorous physical activity reduces your risk of cardiovascular disease, even if performed for only five minutes at a time, says John Yarnell from Queens University, Belfast. 15. Get Pricked Acupuncture appears to trigger the endorphins that help the heart relax and fight off stress, researchers say. 16. Wash Your Hands Here’s an interesting one. The cleaner you are the fitter you are. German researchers followed 570 people for an average of three years and found that those with the most antibodies (developed from fighting off infections) in their systems also had the most significant clogging in the heart, neck and leg arteries. So wash your hands and when you do, use liquid soap -germs can live on bars (of soap!). 17. Spread your Toast with…….. Blackcurrant jam. It‟s is a good source of quercetin -an antioxidant -which Finnish researchers believe may improve heart health by preventing the build-up of free radicals. These can damage arterial walls and allow the penetration of plaque.
  7. 7. 18. Pack a Six Pack A study of 8,000 Canadians found that individuals who could do the most sit-ups in one minute were also the least likely to die over a period of 13 years. Strong abs mean more muscle and less belly flab and the less flab around the stomach the lower the risk of heart disease. 19. An Aspirin A Day…... Researchers at the University of North Carolina found that regular aspirin consumption cut the risk of coronary heart disease by 28% in people who had never had a heart attack or stroke but who were at heightened risk. For maximum impact on your blood pressure, take a low dose just before bed. 20. If the Tuna Only Knew /How Good He Was for You.. Omega-3 fats in tuna help to strengthen heart muscle, lower blood pressure and prevent blood clotting as well as reducing levels of potentially deadly inflammation in the body. Not only that, tuna is high in protein. Consuming more protein may lower the risk of heart disease by nearly 26%. 21. Add Ground Flax Seed to Your Food For those who don‟t like fish, ground flax is a natural source of omega-3 fatty acids. Buy it from Holland and Barrett. 22. Read Aloud. Swiss researchers found that reciting` poetry for half an hour a day significantly lowered heart rates, thereby reducing stress levels with the possible risk of heart attack. Just try reading aloud to the kids or your partner and don‟t think about doing it on the train home! 23. Takeaway Lots of Chinese and Indian dishes contain ginger or turmeric -spices packed with natural anti-inflammatories. “Anything that helps keep levels of inflammation low is good for the heart,” says Andrew Weil, author of Eating Well for Optimum Health. 24. Matchmake. Married men/women are less likely to die from heart disease than singles. Toronto based researchers studied 100 men and women with mild blood pressure and found that after three years of marriage the happily married had healthier hearts than their unmarried brothers/sisters. Don‟t break your heart, though. Be wise in your choice. Does he/she snore? The leading reason for a divorce under Unreasonable Behaviour was SNORING! So to avoid divorce -and the stress that THAT can mean, if you‟re a snorer, nip divorce in the bud and stop it by going to Snore Buster Website and get the program.
  8. 8. 25. Tea -Train. Ninety minutes before you exercise, have a cup of tea or coffee. Studies shows that caffeine (and there‟s plenty of that in tea too) releases fatty acids that the body eats up and converts to energy to help it survive that jog round the park! And the more acids it eats, the more efficiently you lose fat. 26. Egg Ceptional Eggs are relatively low in unsaturated fat and they‟re packed with betaine, a compound that helps lower homocysteine levels in the blood by as much as 75%. Eggs are one of the few good sources of betaine. 27. Steam Eat. Foods cooked at high temperatures produce blood compounds called „advanced glycation end-products‟ which researchers at Toronto‟s Mount Sinai Hospital say reduce cell elasticity and increase the risk of heart disease. Three fixes: � steam your vegetables, � add marinade to your meat before grilling to keep it moist and � cook foods longer at lower temperatures. 28. Bee Healthy -Honey„s Best. Researchers at the University of Illinois found that honey has powerful antioxidant qualities that help combat cardiovascular disease while sugar consumption can lower your levels of HDL (good) cholesterol, so potentially increasing the risk of heart-related disorders. 29. Finish your Degrees Researchers in California found that American women with 4 years of advanced degrees have a lower risk of heart disease than those who were less educated. The benefit comes from moving up the earnings ladder. 30. Dying for a Pee? Well, don‟t. After studying 40 people with heart disease, researchers at Taiwan University found that the stress of having a full bladder increases heart rate by an average of nine beats per minute and constricts the flow of blood by 19%. Either could be enough to trigger a heart attack says study author Tsai Chang-Her. 31. Buy a Dog. All that love! (“Oh what a good boy you are. Yes, you are aren‟t you? Etc. etc.) and aggravation (“Get down, Shep”) makes your heart more adaptable and better able to deal with the stress that can lead to heart disease. However beware the expense. A dog can cost you around £23,000 over its lifetime – an amount not to be sniffed at.
  9. 9. 32. Build A Heart of Iron A Harvard study found that lifting weights for 30 minutes a week was enough to reduce heart disease by 23%. But don‟t go for lifting heavy weights. These have been found to constrict the heart. 33. Wrap up Warm. In a study of half a million people doctors at Lille University found that cold spells that decrease the temperature by more than 8 degrees C from one day to the next can increase heart attack risk by as much as 13% 34. Little but Often. A study in the British Medical Journal found that people who eat six or more small meals a day have cholesterol levels that are 5% lower than those who eat one or two large meals. That‟s enough to shrink your risk of heart disease by 10 to 20%. 35. Check Carbon Monoxide Almost all large household appliances including water heaters, washers, dryers and fireplaces, can leak carbon monoxide into your home. Large levels of the gas can kill you in hours, but long term exposure to tiny amounts can be lethal, promoting the formation of blood clots and increasing the risk of heart disease. To make sure that vents are clear and appliances are properly ventilated and install a carbon monoxide detector (£29.98 from B&Q) near your bedroom. 36. Not Too Mocha Cafe Dutch researchers found that those who drank approx. 4 cups of coffee a day had an 11% higher levels of the heart damaging homocysteine in their blood compared to non coffee drinkers. However, just to confuse you. Researchers at the University of Minnesota (UM) analyzed The Iowa Women's Health Study which provided 15 years of data on more than 27,000 women over the age of 55. When medical records for subjects who didn't drink coffee were compared to those who drank from one to three cups per day, subjects in the latter group had a 24 percent reduction in the risk of death due to cardiovascular disease. 37. Snack on Nuts. A study carried out at Harvard University found that men who replaced 127 calories of carbohydrates -that‟s about two bag of crisps -with one ounce of nuts decreased their risk of heart disease by 30%. 38. Jolly Boating Weather! A study in the European Journal of Applied Physiology found that, compared with running, rowing employs more muscle and causes your heart to pump more blood through the body. The result? Greater overall gains in cardiovascular fitness.
  10. 10. 39. Keep Cheerful Chaps! Men suffering from depression are more than twice as likely to develop heart disease as are cheerful chaps. In a trial of 150 men and women, US researchers found that after three months of treatment, antidepressants and exercise were found to be equally as effective at relieving almost all the symptoms of depression. 40. Keep Your Pearly Whites Nice and Bright! Brush your teeth twice a day say researchers at the University of Buffalo in New York. Like Bush and Blair, use Colgate Total toothpaste and rinse with Cool Mint Listerine. These will reduce oral bacteria which, by the way, can increase the risk of a heart attack by whopping 200-300% . 41. Always Look on the Bright Side of Life Harvard researchers kept tabs on 1,300 healthy men for 10 years. At the end of the study they found that individuals with the most positive attitudes at the start of the trial were half as likely to have experienced heart problems as those with a negative attitude. 42. Kip Off before Newsnight A 10 year study of 70,000 people found that those who get five or fewer hours of sleep on a regular basis have a nearly 40% greater risk of heart disease than those who sleep a full eight hours. One possible explanation: research shows that people who are exhausted have higher levels of fibrinogen, a blood clotting protein that can drastically reduce blood flow to the heart and brain. Cue here for SnorBan? 43. Bin the Fries. In a study published in the New England Journal of Medicine, the exercise and nutritional habits of 80,000 women were recorded for 14 years. The Researchers found that the most important correlate of heart disease was the woman‟s dietary intake of foods containing trans fatty acids, mutated forms of fat that lower HDL and increase LDL cholesterol. Chips are the worst offenders. 44. Oatmeal Biscuits. Therrre grrrreat! In a University of Connecticut study, men with high cholesterol who ate oatbran biscuits daily for eight weeks, dropped their level of LDL cholesterol by more than 20%. 45. Sometimes You Don’t Need Wisdom. By the age of 20, up to 65% of men will have at least one misaligned wisdom tooth that will never come in properly. Leave the tooth alone and the bacteria can collect around it in a pocket, increasing your risk of all types of infections, including periodontal disease -which has been linked to heart disease.
  11. 11. 46. Cold Grapes Beat the Heat. Researchers at the University of Connecticut recently discovered that fresh grapes provided cholesterol-lowering, artery-cleaning protection similar to what you get from drinking concentrated grape juice or wine. 47. Vitamin E + An Aspirin Researchers at the University of Pennsylvania found that a combination of antioxidant E (aim for 800 international units) and blood-thinner helped reduce levels of plaque in clogged arteries by more than 80%. 48. Feast on Potassium. Slice a banana in your cereal, later bake a sweet potato or cook some spinach for dinner. All three are loaded with potassium. Studies show that not getting your daily 3,500 milligrams of potassium can set you up for high blood pressure. Other good sources include raisins and tomatoes. 49. French Reds Win. According to research in the Journal of American College of Cardiology, French red wine has up to four times more artery-protecting enzymes than do German reds. 50. Munch on a Granny. Men who eat a lot of apples (Granny Smith or otherwise) have a 20% lower risk of heart disease than non-crunchers. 51. Climb Yale researchers found that men with insulin resistance -a risk factor for diabetes and heart disease -who exercised on a stair climber for 45 minutes, four days a week improved their sensitivity to insulin by 43% in six weeks. 52. Push Yourself. Harvard researchers found that men who perceived themselves to be working out vigorously were 28% less likely to develop heart disease than guys who felt they were slacking. An intense run should be 75% -85% of your maximum heart rate (calculate your MHR by subtracting your age from 220.) 53. Close Car Windows. Harvard researchers monitored the strength of 40 middle-aged men‟s hearts and then tracked the men‟s exposure to airborne pollution. “The more particles the men inhaled,“ concluded Dr David Christiani, the study author, “the harder it was for their hearts to adjust to different types of activity.” 54. Toss Your Salad with Olive Oil. Men whose diets include as much as 2oz of olive oil a day have an 82% lower risk of having a heart attack than men who consume little or
  12. 12. none. Olive oil is rich in monounsaturated fats, known to hinder the oxidation of LDL cholesterol into its artery-clogging form. 55. Drink Every Other Day A Boston study of 38,000 men found that those who drink alcohol three to four times a week have a 32% lower risk of heart attack than men who drink less than once a week. In moderation, alcohol raises HDL cholesterol levels and keeps the blood thin. 56. Monday? Have it Off. The reduction in stress in missing a few days work can shrink your heart attack and stroke risk by 30%. 57. Trim Your Body Mass Even if you work out and are reasonably fit, researchers at Boston University found that having a body mass index of over 25 can increase your risk of heart disease by as much as 26%. To calculate BMA visit 58. Ditch the Fad Diet. University of Michigan researchers found that people whose weight fluctuated wildly ( as it tends to when you adopt the ‟diet of the month‟ regime) had weaker hearts and worse blood flow than those who lost weight more slowly but kept it off for good. 59. Work Mates. Researchers at St Johns University, New York studied 70 traffic policemen and found that those with the most friends also had the lowest heart rates and healthiest blood-pressure levels, even during times of stress. 60. Reasons Not to Stray. Doctors at St Thomas‟ Hospital, London found that 75% of cases of sudden death during sex involved a two timing spouse -and the death risk was greater in men who shacked up with younger women. You have been warned. 61. Eat Fresh Berries. Strawberries, raspberries and blueberries are loaded with salicylic acid -the fighter of heart-disease also found in aspirin. 62. Fartlek! “Losing as little as 5-10% of your body weight will reduce your visceral fat stores by 20-40%,” says M. Despres, Professor of Human Nutrition at Laval University, Quebec city, Canada. A study in Medicine and Science in Sports and Exercise found that doing fartlek -alternative speeds throughout your run (had you worried there for a
  13. 13. moment, didn’t I ) -helps you loose weight faster than moving at a steady pace. (There must be another word!) 63. Tune Out To Stress. Blood pressure surges in the morning, but listening to music, rather than Today, can help control it, reducing your chances of a morning coronary. 64. Rub Massage helps relieve stress and reduce levels of inflammation-triggering chemicals in the skin, according to the Touch Research Institute at the University of Miami. 65. Cheer on Germany in 2006 (If you‟re German) Research into the football World Cup found that heart attack rates fell among locals when the home team won. Experts believe that the euphoria of a win, plus stress reduction from leisure pursuits, may help keep heart problems at bay. 66. Buy Calcium Fortified OJ Increasing the calcium in your diet can lower your blood-pressure and you‟ll derive a benefit if you add vitamin C (orange juice) as well. 67. Sex, Sex and More Sex You might think all that grunting and sweating would increase your risk of a stroke, but researchers at Bristol University say the opposite is true. Not only are men who have sex at least twice a week less likely to have a stoke than those who have sex less often, but all that steamy stuff may also help reduce their heart-disease risk by up to a third, compared to men who aren‟t getting any. One comment here; bear in mind suggestion 59 that‟s all. 68. Rise and Dine In a study of 3,900 people Harvard researchers found that men who ate breakfast (but not of the greasy spoon variety) every day were 44% less likely to be overweight and 41% less likely to develop insulin resistance, both risk factors for heart disease. 69. Walk! People who walked an extra 4,000 to 5,000 steps each day lowered their blood pressure by an average of 11 points, according to a study at the University of Tennessee. Study after study shows that walking 30 minutes a day is a great cardiovascular workout -and you don‟t even have to do it all in one go! Three bursts of 10-minute walks is every bit as good as a 30-minute walk. Take a litre bottle of water with you, and include these exercises during your walk.
  14. 14. Stand with your feet apart and place your hands on your hips. Pull your abdominal muscles in for ten seconds, then relax. Repeat 3 times. The invisible chair! Slowly lower yourself as if you're going to sit on a chair. Go as far possible without trying to counter balance by leaning your upper body forward. If you can, bend your knees so that your thighs are parallel to the floor. Repeat 5 times, lowering yourself slowly. Holding your bottle of water with both hands like you‟re throttling it, lie on the ground and raise your arms up to the sky. Lower the bottle slowly behind your head, then pull the bottle up again. You should feel your tummy muscles tighten. Now you‟re ready for anything! 70. Make „em Larf, Make „em Larf! According to a recent study by the University of Maryland Medical Centre in Baltimore watching comedy films increases the flow of blood, making a good laugh literally heart-warming. The study also found that a watching a good tearjerker has the opposite effect, leaving hearts a little low on blood flow. 71. The Dangers of Disagreement The way you argue with your partner could put you at greater risk of heart disease. In a US study of 150 couples, women who behaved in a hostile way during marital arguments were more likely to have hardening of the arteries, especially if their husbands were hostile, too. Spats were videotaped and given a score depending on whether the arguing technique was friendly or hostile, submissive or controlling. The findings were then compared with the condition of the volunteers arteries. Women who flew at their husbands had more calcium deposits than those who adopted a more relaxed approach. 72. Roll Up, Roll Up. Get Your Flavanoids Here! A study at the National Public Health Institute in Helsinki, Finland, found that people who consume foods rich in flavonoids are less likely to suffer from heart disease, lung cancer, stroke, asthma, and type-2 diabetes. They claim that quercetin is one of the best flavanoids. It‟s found in apples, wine, onions and green tea. And that it works best combined with kaempferol -found in onions and broccoli. The Finnish scientists discovered that those who consumed high levels of these flavonoids had a 21% lower risk of heart disease than those who consumed low levels.
  15. 15. 73. Stop Smoking But you hardly need me to tell you that. Just give it up. Stop it. Now. Immediately. Everyone else has. 74. Want to get rid of body fat? Then just move fat molecules to the place in tissue cells where fat is oxidized. Easy. To make that happen you'll need a fat molecule mover called carnitine. Fortunately, there's an easy way to help manufacture carnitine in your body: Just keep your vitamin C levels high. US researchers from the Arizona State University tested this fat-burning process with a study in which dieters were given a vitamin C supplement of 500 mg daily or a placebo. During the four-week trial, blood tests showed that as vitamin C concentrations dropped in the placebo group, ability to oxidize fat also decreased compared to the supplement group. Higher vitamin C intake was not associated with any greater weight loss than in the placebo group, but subjects in the C group burned off more fat. The next step for the Arizona State team is a trial that will compare vitamin C deficiency to a tendency to increase body fat. 75. Pass on the salt. Eating too much salt is linked to high blood pressure. The recommended maximum intake is 6g a day, but the body only needs 1g -one fifth of a tablespoon. Don't add salt to cooked food, and cut back on salt in cooking. Watch out for hidden salt in processed foods. 76. Put the kettle on and take off the weight If you‟re looking for some easy ways to lose some pounds, green tea might be a perfect answer to your prayers. Green tea is a great natural aid for weight loss. Look at any weight loss supplements in the health food shops and a large proportion of them will contain green tea (or green tea extract). Experts say that the substances present in green tea, called catechins, help to inhibit the movement of glucose into fat cells. Green tea may also act as a glucose regulator. It does this by slowing down the action of a particular digestive enzyme called amylase. This enzyme is really important in the breakdown of starches (carbs), which can cause blood sugar levels to soar following a meal. It helps to slow the rise in blood sugar after a meal. This prevents highinsulin spikes (lots of insulin promotes fat storage) and the subsequent fatstorage. The action of weight loss is performed by the green tea by the way it maintains and lowers the blood sugar levels during meal times. In other words, when green tea is included in your diet, your
  16. 16. body isn’t creating the substances, which produce fat as readily as it normally would. There are 3 easy ways to incorporate green tea into your weight loss diet. Try it in isolation. Green tea extract is available from usual places likehealth food stores and online sites. 60 tablets can be bought for around £5. Buy a fat-burning product, which has green tea extract in it. These areusually more expensive than simple green tea extract and cost around £20for one month‟s supply.The simplest (and cheapest) way to get green tea into your diet is to drink it! As a nation we drink copious amounts of tea and coffee, but if you swap your regular caffeine fix for a green tea, you‟ll see the difference in your waistline within weeks. 77. Eat like the Romans The Med diet, rich in cereals, fruits, legumes and whole grains, fish and olive oil, has been well publicized for its potential to promote a longer life, prevent heart disease, and protect against certain types of cancer. The diet's main nutritional components include beta-carotene, vitamin C, tocopherols, polyphenols, and essential minerals. The PREDIMED study recruited 772 adults at high risk of cardiovascular disease (CVD), and divided the volunteers into three groups. One group (257 subjects) was assigned to a low-fat diet and the other two groups to a Mediterranean diet. One Med diet group was given additional free virgin olive oil (one litre per week), and the second Med diet group was given additional nuts (30 grams per day). Measurements and outcome changes were evaluated every three months (body weight, blood pressure, lipid profile, glucose levels and inflammatory molecule levels). Almost 100 per cent of the participants completed the four-year trial. Compared to the low-fat diet subjects, the researchers found that both Mediterranean diets resulted in significant benefits for plasma glucose levels, systolic blood pressure and the ratio of total cholesterol to HDL cholesterol. The Med diet with extra olive oil was associated with decreases in plasma glucose levels of 0.39 millimoles per litre, while the extra nuts Med diet was associated with a decrease of 0.30 millimoles per litre. Systolic blood pressure decreased 5.9 mmHg for the Med diet plus olive oil group, and 7.1 mmHg for the Med diet plus nuts group. “Compared to a low-fat diet, Mediterranean diets supplemented with olive oil or nuts
  17. 17. have beneficial effects on cardiovascular risk factors,” concluded the researchers. “We expect it to reduce the rates of heart attacks and strokes and other cardiovascular diseases by 50 per cent. I'm saying that a diet that incorporates walnuts will surely reduce the risk of heart disease in the long term.” 78. It’s Healthy to be Wealthy Have a positive attitude toward making money. Everything we do is connected to something else we do. Your actions are powerful and can change your circumstances, so check out that your beliefs are uniform across all your activities. You may for example have a belief about poverty in your spiritual life; that you can only be humble if you don’t have so much money. This will definitely affect your wealth! There is no separation; you need the same thoughts going on inside as the actions you are taking outside so change your internal thinking now to acceptance. Poverty is an evil. Even churches and religious organisations call for money to maintain their buildings. The world we know couldn’t develop or improve without real wealth, so take some immediate action to help you and the rest of the world enjoy more creatively. Step One: Examine your thoughts about money. Write them down. „Money is evil‟, for example, won‟t support you whereas „money makes the world go round‟ could! Step Two: Examine each negative phrase and turn it into a positive. You need to shift your consciousness from the boundaries you have created so you absolutely know that you can have more. Step Three: Visualize how your life would improve if you had more money. See all the quality goods you could have, feel in your body the sensation of having a wonderful house in the location you want with the people you want to be with. Where would you holiday if money were not a problem? What choices would you make if you were really wealthy that you can‟t make now? Feel it, see it, be it, until you absolutely know you deserve to have it. Step Four: Now put it into place with a plan to get the wealth you need, seek coaching, read books, understand that the money you have now can be made to work for you.
  18. 18. Here is a list of some of the healthier foods you should be eating. 1. Garlic Garlic may be smelly but it has anti-cancer compounds, is antibacterial and has decongestant properties to keep coughs and colds at bay, plus phytochemicals that help lower cholesterol and prevent blood clots. You can add it to practically any savoury dish, or pop a whole clove of garlic in the oven. Roast garlic is soft and can be spread like butter but has a more mellow flavour. 2. Tomato Ketchup Tomatoes are rich in the antioxidant lycopene, which is important in helping to prevent heart disease and many cancers – especially prostate cancer. Lycopene is even more potent in cooked tomatoes than raw ones, so adding a dollop of ketchup to those fries isn't a bad idea. However, because of the salt and sugar in ketchup, it's healthier to add tomato puree to a stew or casserole, or eat tomato soup or tomato-based pasta sauce. 3. Broccoli Folic acid can lower the levels of an amino acid in the blood called homocysteine. High homocysteine levels are associated with an increased risk of heart disease and stroke. Broccoli is also loaded with vitamin C, beta-carotene, potassium and a phytochemical called sulforaphane, which helps reduce the risk of cancer. Mix it into pasta sauce, cover it with chilli sauce and have with noodles. 4. Oily Fish Fish such as salmon, tuna, mackerel and herring contain essential fatty acids, like omega-3 and omega-6, which have been proven to be beneficial in preventing heart disease, some cancers, arthritis and depression. Mackerel is an especially rich source of selenium. Research at Cornell University found that those taking selenium supplements (200mcg daily) had 63 per cent fewer prostate cancers and a 39 per cent lower cancer rate overall. So try to have oily fish at least twice each week, whether it‟s tuna sandwiches, a grilled salmon steak or a rice dish such as kedgeree.
  19. 19. 5. Potatoes Good old spuds! Cheap and cheerful, boiled or baked, they never fail to fill you up. They’re also packed full of vitamin C, along with lots of other vitamins and minerals. Eat the skin for fibre and go easy on the chipped variety! 6. Steak Already mentioned but… red meat is a great source of zinc, vitamin B12 and iron. Zinc is involved in hundreds of body functions, from producing DNA to the sense of taste. Vitamin B12 also has many functions, including energy release, and iron is essential for carrying oxygen from the lungs all around the body. If you're working you need to get these nutrients. But choose leaner cuts of meat and avoid cheaper products such as burgers and pies, as these are very high in saturated fat. Try not to eat red meat more than three times a week. 7. Milk Low intakes of calcium have been linked with heart disease, colon cancer and osteoporosis. Osteoporosis is not just a disease that affects older women – one in 12 men now suffer from osteoporosis, so it‟s vital to have an adequate calcium intake. Choose semi-skimmed or skimmed milk for a low-fat source of calcium, with protein too. 8. Nuts and Seeds Nuts are crammed full of vitamins and minerals. Brazil nuts are especially high in magnesium and selenium – an antioxidant that helps prevent heart disease and cancer and protects prostate health. Sprinkle seeds such as linseed or flaxseed over your cereal to pack in more goodness, snack on a small handful of nuts instead of crisps, or top your toast with peanut butter. 9. Bananas This fruit will boost your energy as well as your potassium levels. You need potassium to regulate your nerves, heartbeat and blood pressure. Bananas can also be useful hangover cures after a night on the town!
  20. 20. 10. Beer That‟s right! Beer contains phytochemicals that have been shown to help prevent heart disease. It may also aid digestion by encouraging acid production in the stomach, and moderate (yes, moderate) alcohol intake as part of a healthy diet is associated with lower incidence of heart disease. This doesn‟t give you licence to become a lager lout! Remember that these effects are only seen in moderate drinkers – that‟s no more than two units per day (one pint of beer). High intakes will undo all the goodness, so try not too get carried away! 11. Avocado. For many years we've heard speculation about why the Mediterranean diet tends to support heart health and prevent cancer. It could be the olive oil; it could be the abundance of fresh, uncontaminated fruits and vegetables; it could be the wine; it could be a combination of all those things. Or it could be the avocado, a truly nutrient-dense food with an impressive list of nourishing contents: * Magnesium * Folate * Potassium * Vitamins B, E and K * Glutathione * Lutein * Monounsaturated fats * Omega-3 fatty acids In 2004, US researchers at Iowa State University and Ohio State University conducted a study to find out if the avocado is more than just the sum of its parts. The Ohio team set out to determine if avocado consumption improves the absorption of lycopene, lutein, alpha-carotene and beta-carotene. The study was divided into two parts, and each part had two phases. In the first part, a group of six males and five females ate 300 grams of tomato salsa. About half of the group was given salsa that contained 150 grams of avocado (about five tablespoons), and the others ate salsa without avocado. After a washout period, the test was repeated with the subjects crossing over; those who ate avocado salsa in the first phase were
  21. 21. served plain salsa, and vice versa. This first part of the study was designed to determine lycopene absorption. The second part of the study was designed to determine lutein and carotene absorption. In this part, the subjects ate a salad of carrots, spinach and lettuce. For half the group, salads also contained the 150 grams of avocado. As in the first part, the groups crossed over after a washout period. During both parts of the study, the only fat source was avocado. Blood was drawn from each subject several times after each meal to determine changes in nutrient levels for up to nine and a half hours after the meals. As in the earlier study, blood was analysed using HPLC. The results: •Subjects who ate avocado with salsa absorbed nearly 4.5 times morelycopene than those who didn't eat avocado � Subjects who ate avocado with salad absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene than those who didn't eat avocado � More than four times as much lutein was absorbed by subjects who ate avocado with salad compared to those who ate only salad � Lutein has been shown to support good vision and helps prevent age related macular degeneration. Good sources of lutein include spinach, eggs, broccoli, carrots, tomatoes, oranges, lettuce and celery. � Many fruits and vegetables are abundant in the two carotenoids, which play a role in the prevention of cancer, heart disease and high blood pressure. And lycopene (found mostly in tomatoes and watermelon) is a powerful antioxidant that promotes heart health and has been shown to reduce the risk of prostate cancer. The top 5 anti-ageing herbs are: � Ginkgo biloba. The herb ginkgo biloba is well known for its ability to improve memory and concentration, especially in older people. Better still, recent research has found that Ginkgo can protect brain cells and enhance their survival too � Bilberry. A common problem associated with ageing is vision loss. In particular, a condition known as macular degeneration is a major cause of blindness in older people. Research has shown that bilberry has beneficial effects on the
  22. 22. micro-circulation of blood in the retina and can help to prevent its degeneration. Also try blueberries for a similar effect. � Turmeric. Turmeric is commonly used as an ingredient in curries as a spice. Studies have shown that the phytochemicals in turmeric are powerful antioxidants that can help prevent cancer � Garlic-again. Heart disease is a major killer in the Western world. Clinical trials have shown that garlic can lower risk factors associated with the development of heart disease such as high cholesterol, high triglycerides and high blood pressure � Korean or Chinese Ginseng. Ginseng is well known in Traditional Chinese Medicine as a longevity-promoting herb. Research has shown that it helps the body cope better with stress and also optimises the functioning of many bodily systems. Live well, be healthy and enjoy life. Be positive; hope for the best and prepare for the worst.
  23. 23. Acid Alkaline Food Chart & Alkalizing Recipes 45 delicious recipes Including Salads, Soups & Entrees Alkaline Gourmet Package Cookbooks™ by Emma DeAngela
  24. 24. TABLE OF CONTENTS ACID ALKALINE FOODS LIST....................................Page 3 SALADS......................................................................Page 9 FOREWORD..............................................................Page 1 DRESSINGS................................................................Page 14 SOUPS........................................................................Page 15 ENTREES.....................................................................Page 17
  25. 25. FOREWORD P.1 Acidification in the body comes as a result of THREE primary things: 1. Eating too many acidifying foods which create an acid ash in your body. This is where proper diet comes in. By eating a diet of 80% alkalizing foods, you’ll eliminate the production of excess acid in your body. 2. Microforms like bacteria, yeasts and fungi create acidic toxins in your body. Not only that, but they proliferate in an acidic body. So, not only do they “show-up” in an acidic body, they also pollute and further acidify your body. For this reason, it is important to cleanse & detoxify your body in order to jumpstart the process of balancing your pH. 3. You lack proper alkaline buffers such as certain minerals that neutralize acids. By increasing your intake of alkaline-mineral rich water and alkaline supplements, you will replenish your body’s capacity to neutralize excess acids.
  26. 26. ACIDIC & ALKALIZING FOODS P.2 For the purposes of identifying the acid or alkaline potential of foods, we have divided the following list into three basic categories - alkalizing, slightly acidifying, and very acidifying. Even within a single category, however, not all foods are uniformly alkalizing, acidifying, or acid. The classification used here presents foods in a three-column chart. Alkaline foods (vegetables) are divided into very alkalizing, acid but alkalizing, and slightly alkalizing. “Acid but alkalizing” foods are those which are acid by nature because they contain weak acids such as citric acid. However, these acids are easily exhausted in your body, converting to carbon dioxide and water during digestion. They are rich in alkaline minerals, and thus have an alkalizing effect on the body. Fruits are classified as alkalizing, acid but alkalizing, and slightly acidifying. Since most fruits are high in sugar, they fit into the slightly acidifying category. If you are very acidic, it is best to avoid high sugar fruit altogether, or limit your intake to a serving per day. Once your pH becomes balanced, you can eat them in moderation. Dairy products are classified as alkalizing, slightly alkalizing or acidifying. Some refute the fact that dairy products can be alkalizing. This is because they contain lactic acid, which is a weak acid. While it is considered weak, it does contribute to a low oxygen environment and fatigue. The lactic acid in dairy products is produced by bacteria that feed on the sugar (lactose) in it. However, milk contains large amounts of alkaline minerals including calcium, magnesium, and potassium. It also contains phosphorous, which is necessary for calcium utilization. When one of these alkaline miner- als, like calcium for example, binds with lactic acid, a neutral salt called calcium lactate is produced. Thus, while milk contains lactic acid, it also contains the minerals required to buffer it… and then some. The fresher the product is, the less amount of lactic acid it will contain, and the more alkalizing it will be. Grains and breads are classified as alkalizing, slightly acidifying and acidifying. Most grains are slightly acidifying. When mixed with vegetables, however, they make for a great alkalizing meal. Meats and fish are classified as slightly acidifying, acidifying, and very acidifying. Some meats, of course are more acid producing than others. As a rule, these foods should be avoided until your body gets back into balance. In order to maintain proper pH, you should eat them in moderation. The classification on these charts can serve as a useful guide for taking the first steps towards developing a healthier pH balanced diet and lifestyle.. Tip! While eating a healthy diet plays a fundamental role in the process of pH balancing, there are a few things you can do to get a jumpstart: 1. Cleanse your body (colon, lymph, liver, kidneys). 2. Hydrate! Drink PLENTY of water... Especially alkaline water. 3. Supplement your diet with alkalizing nutritional supplements.
  27. 27. ACIDIC & ALKALINE FOODS P.3 Try to eat 80% (or more) alkalizing foods and 20% (or less) acidifying foods VEGETABLES VERY ALKALIZING avocado beet greens broccoli Brussels sprouts carrots celery stalks chives corn cucumber edible gourds fennel garlic grasses (ie wheatgrass) green beans green cabbage leeks Tomato cauliflower lettuce onion peas leeks peas peppers potato radish red beets red cabbage rhubarb salad greens spinach squash sweet potatoes turnips watercress yellow beans Zucchini DRIED FRUITS SLIGHTLY ALKALIZING apricots bananas dates raisins SLIGHTLY ACIDIFYING apples figs mangos peaches pears pineapple prunes dates raisins * ACID BUT ALKALIZING Sour Pickles SLIGHTLY ALKALIZING artichokes brussels sprouts Note: * "Acid but Alkalizing" foods are weak acid foods that contain weak acids. While their pH is acidic, these foods have an alkalizing effect in your body. This is because the weak acids (ie. citric acid) convert to water and carbon dioxide in your body. The carbon dioxide is expelled through your breath.
  28. 28. ACIDIC & ALKALINE FOODS P.4 BEANS & LEGUMES ALKALIZING navy beans soy beans soy nuts soy sprouts white beans lentils kidney beans mung beans * bananas - the riper they get, the more acidifying they become SLIGHTLY ALKALIZING tofu dried peas SLIGHTLY ALKALIZING chickpeas (garbanzo beans) red beans FRESH FRUITS SLIGHTLY ALKALIZING coconut sour cherries watermelon ACID BUT ALKALIZING grapefruit lemons limes SLIGHTLY ACIDIFYING apples apricots blueberries cantaloupe cranberries dates figs gooseberries grapes kiwis mangos melons mulberries nectarines oranges oranges papayas peaches pears pineapples plums raspberries red currant strawberries sweet cherries tangerines
  29. 29. ACIDIC & ALKALINE FOODS P.5 CEREAL GRAIN AND BREADS ALKALIZING buckwheat millet oatmeal oats quinoa rye spelt whole grain crackers whole grain pasta whole-grain bread (without yeast) whole-grain cereals SLIGHTLY ACIDIFYING barley brown rice dark bread granola cookies couscous crackers - white flour millet pasta - white flour pies semolina sweetened granola wheat white bread white rice yeast bread cakes cookies couscous dark bread commercial cereals ACIDIFYING Continued on next page.
  30. 30. ACIDIC & ALKALINE FOODS P.6 DAIRY PRODUCTS ALKALIZING slightly aged whey swiss yogurt drinks dark bread granola millet oatmeal oats quinoa rye spelt whole grain crackers whole grain pasta whole-grain bread (without yeast) whole-grain cereals SLIGHTLY ALKALIZING brie drained cheese fresh yogurt fruit smoothie pasteurized milk provolone aged whey aged yogurt chocolate milk cooked butter cream dextrogyre yogurt ultra pasteurized milk kefir parmesan cheese sweetened yogurt w/ fruit aged brie aged buttermilk aged cheeses ACIDIFYING acidophilus milk banana smoothie fresh butter fresh buttermilk fresh cheese fresh whey raw whole milk Note: Some refute the fact that dairy products can be alkalizing. This is because they contain lactic acid, which is a weak acid. While it is considered weak, it does contribute to a low oxygen environment and fatigue. The lactic acid in dairy products is produced by bacteria that feed on the sugar (lactose) in it. However, milk contains large amounts of alkaline minerals including calcium, magnesium, and potassium. It also contains phosphorous, which is necessary for calcium utilization. When one of these alkaline minerals, like calcium for example, binds with lactic acid, a neutral salt called calcium lactate is produced. Thus, while milk contains lactic acid, it also contains the minerals required to buffer it… and then some.The fresher the product is, the less amount of lactic acid it will contain, and the more alkalizing it will be.
  31. 31. ACIDIC & ALKALINE FOODS P.7 MEAT AND FISH SLIGHTLY ACIDIFYING halibut mahi mahi mussels organ meats tuna turkey ACIDIFYING chicken catfish egg yolk crab herring lamb lobster mackerel pork shrimp veal whole eggs beef carp cold cuts VERY ACIDIFYING bass flounder liver oysters pike salmon sole trout walleye MISCELLANEOUS FOODS ALKALIZING vegetable oils honey maple syrup pickles raw cane sugar vinegar SLIGHTLY ACIDIFYING brown rice syrup fructose heat pressed capers heated oils hydrogenated oils ketchup lard margarine mayonnaise molasses mushrooms mustard pickles pimentos white sugarartificial sweeteners brown sugar processed foods canned foods ACIDIFYING apple cider vinegar * cold pressed vegetable oils green herbs sea salt stevia table salt * apple cider vinegar is alkalizing because the acetic acid in it is a weak acid, and easily exhausted. The remaining components are alkalizing.
  32. 32. ACIDIC & ALKALINE FOODS P.8 BEVERAGES ALKALIZING green tea tap water - depending on how treated SLIGHTLY ACIDIFYING filtered water cocoa coffee commercial juices commercial lemonade hot chocolate liquor liquor sodas wine beer black tea carbonated water ACIDIFYING almond milk fresh lemonade fresh vegetable juice green tea mint tea soy milk tomato juice water with a pH of 7+ *(from grasses) Now for the delicious recipies!
  33. 33. ALKALIZING RECIPIES P.9 SALADS ROMINI SALAD DRESSING 1 med. Red-Leaf Lettuce 1 med. Romaine Lettuce 2 med. Zucchini, thinly sliced ¾ cup Radishes, sliced 2-3 Green Onions, sliced ¼ cup Flax Seed Oil 2 tbs. Sea Salt Crushed Garlic clove (to taste) Pinch of dried Tarragon Leaves SPICY ASIAN NOODLE SALAD DRESSING ½ package thin Buckwheat Soba Noodles ½ cup green onion 10 pieces tofu (optional) 1 stalk celery, chopped ½ cup Mung bean sprouts ½ cup red pepper, chopped ½ cup raw almonds, chopped 4 tablespoons sesame oil 2 tablespoons Bragg® Aminos ¼ tablespoon hot chili oil Cook the noodles, drain, and rinse in cold water. Mix the Sesame oil, Bragg® Aminos, and hot chili oil. Add the dressing to the noodles and toss well. Cover and chill for several hours or overnight. Just prior to serving, stir in the vegetables, and top off with the almonds.
  34. 34. ALKALIZING RECIPIES P.10 SALADS CABBAGE PATCH SALAD 2 cups Red Cabbage, thinly sliced 2 cups Green Cabbage, thinly sliced 1 Carrot, grated 1 Red Pepper, slivered 1 Yellow Pepper, slivered 1 Green Pepper, slivered 1 Orange Pepper, slivered 4 Tbs. Scallions, chopped 4 Tbs. Parsley, minced ¼ cup Lemon Juice 3 Tbs. Water 1 Tbs. Oil (Extra Virgin Olive, Flax Seed, or Udo's Choice) 1-2 tsp. dried Red Chili Pepper Dash of Bragg® Liquid Aminos Combine all ingredients, toss thoroughly, cover & refrigerate at least a half-hour before serving. TRADITIONAL GREEK SALAD DRESSING ½ head romaine lettuce 1 cucumber, diced 2 tomatoes, diced 5 scallions, diced ½ green pepper, diced 1 cup soy feta cheese 2 tablespoons lime or lemon juice 1 clove garlic, finely chopped 1/8 teaspoon pepper ¼ Teaspoon Sea salt ½ teaspoon oregano 1/3 cup olive oil Wash and cut vegetables. Tear lettuce and place in a large salad bowl. Add cucumbers, tomatoes, scallions, green peppers, and feta cheese. Mix dressing ingredients together and slowly add olive oil. Sprinkle dressing on top of salad.
  35. 35. ALKALIZING RECIPIES P.11 SALADS FRESH SPINACH SALAD 1 head Spinach 2 stalks Celery, chopped ½ cup Cauliflower cut in small pieces 6 Radishes, chopped 2 Shallots, chopped (or 1 small Red Onion) 2 Red Peppers, chopped ½ cup chopped Basil 4 Tbs. Pine Nuts Combine the spinach, celery, cauliflower, radishes, shallots, red peppers, basil, and pine nuts in a large bowl. Toss thoroughly. Top with Essential Dressing. BROCCOLI SALAD SUPER FIESTA SALAD 1 head Broccoli 1 large Red Onion, chopped 1 cup diced Celery 4 chopped Scallions 1/3 cup Flax Oil Dressing or Parsley Dressing Cut broccoli into small pieces. Mix ingredients and chill for one hour. 2 tomatoes, sliced 1 cucumber, sliced and peeled 1 each red, green & yellow bell pepper, chopped 1 small red onion, coarsely chopped 1 can diced green chilies ¼ cup fresh cilantro, chopped Combine ingredients and chill for one hour. Serve on a bed of lettuce or with tortilla chips. Serves: 6, preparation time: 15 min, cook time: 0 min 3 Tbs. salsa 2 Tbs. lemon juice ½ Tbs. garlic, minced ¼ tsp. pepper ¼ tsp. sea salt ¼ tsp. ground cumin
  36. 36. ALKALIZING RECIPIES P.12 SALADS AVOCADO SUNBURST SALAD 4 sprouted whole wheat tortillas 1/2 package tofu 1 1/2 Tbs. Chile sauce 1 avocado seeded and diced 1 pink grapefruit, sectioned and peeled 1/8 cup toasted almonds, chopped 1 Packaged Organic Salad Mix Place tortillas over the top of a medium size bowl and bake in the oven at 350 degrees F for 10 minutes. Remove the tortillas and cool. Combine tofu and Chile sauce in a medium bowl. Cover and chill for 20 minutes. Stir in avocado, grapefruit, and almonds. Arrange greens in tortilla cups and spoon salad on top and serve. CUCUMBER SALAD 2 cups Cucumbers, chopped 2 Tbs. Parsley, chopped 1/3 cup finely chopped Peppermint 1 Tbs. Lemon Juice 1 Tbs. Olive Oil or Flax Seed Oil Combine the cucumbers, parsley, mint, lemon juice, oil in small bowl. Toss together. Chill for several hours or overnight. Toss before serving. RAINBOW SALAD Grated Beets Grated Jicama Grated Carrots Grated Squash (e.g. Butternut, Yellow Zucchini) Grated Red Cabbage In a large salad bowl, add fresh, clean, dry greens (baby greens, spinach, lettuce, etc.). Arrange the ingredients from the deepest dark colors to the lightest. Top with a dressing of lemon juice and desired oil and a sprinkle of sesame seeds. Red, Yellow, and Orange Bell Peppers Sprouts Fresh Green Peas from the pod Cucumbers
  37. 37. ALKALIZING RECIPIES P.13 SALADS AVOCADO & TOMATO SALAD 2 Avocados 1 small Eggplant, diced 2 Green Chili Peppers, seeded ¾ Tbs. Curry Powder 2 Tbs. Lemon Juice Salt and seasoning to taste 2 or 3 Tomatoes, thickly sliced Sprout Salad with Avocado Dressing 8-10 leaves of organic leaf or romaine lettuce, washed and torn 2-3 cups mung bean sprouts 1-2 cups of your favorite sprouts (broccoli, buckwheat, clover, and lentil) 1 cucumber, peeled and sliced 1 tomato, cut into small wedge 1 carrot, peeled and grated 1 cup garbanzos, sprouted or canned Arrange ingredients in a bowl and chill until ready to serve. Serve with avocado dressing. TOMATO SALAD 2 medium tomatoes ¼ tsp. fresh ground pepper 2 Tbs. dressing (see below) Cut tomatoes into bite size pieces. Arrange them in a bowl. Pour the dressing over the tomatoes. DRESSING 1 tsp. lemon juice 1 tsp. olive oil 1 tsp. garlic powder Sea salt to taste Pepper to taste Italian herbs to taste AVOCADO DRESSING One small avocado 1 Tbs. olive oil 2 Tbs. tofu In a blender, blend all ingredients.
  38. 38. ALKALIZING RECIPIES P.14 DRESSINGS MINTY CINNAMON DRESSING ½ cup Olive Oil 5 Tbs. Carrot Juice 1/3 cup Lemon Juice ½ tsp. Cinnamon ½ tsp. Lemon Pepper 1 tsp. Orange Ginger Pepper blend (Spice Hunter) 1/8 tsp. Paprika 1 Tbs. fresh Mint, finely chopped Blend all ingredients except mint in a food processor or blender. Blend until smooth. Stir in Mint. FLAX OIL DRESSING 30% Flax Seed Oil 30% Bragg Liquid Aminos 40% Water Liquid Lecithin to thicken and emulsify Season as desired Shake and pour. Can be used as dressing for salad or steamed veggies. SOY CUCUMBER DRESSING 2-3 tsp. Carrot Juice ½ small Onion ½ Red Bell Pepper 1 lg. Cucumber 1 cup Soy Milk 1 tsp. dried Basil (or 2 tsp. fresh) 1 Tbs. Bragg Liquid Aminos or Salt to taste Blend ingredients in food processor or blender until smooth.
  39. 39. ALKALIZING RECIPIES P.15 SOUPS YUMMY BROCCOLI SOUP 2 cups Vegetable Stock or Water 3-4 cups Broccoli, chopped 2 Red or Yellow Onions, chopped 1 Red Bell Pepper, chopped 1-2 stalks of Celery, cut in large pieces 1 Avocado Bragg Liquid Aminos or Salt to taste Cumin and Ginger to taste Warm 2 cups of water or stock in an electric skillet. Keep the temperature at or below 118 degrees (finger test). Add the chopped broccoli and warm for 5 minutes. Puree the warmed broccoli, onion, bell pepper, celery, and avocado. Thin with additional water if necessary achieve the desired consistency. To add a crunch, save the broccoli stalks and peel off the tough outer skin; them in a food processor until they are small chunks. Add to the soup just before serving. Serve warm. Add Bragg's, cumin, and ginger and any other spices you like. GAZPACHO 4 cups fresh Tomato Juice ½ cup Cucumber, chopped ¼ cup celery, finely chopped ¼ cup Green Bell Pepper, chopped Combine ingredients. Cover and chill overnight. 1 Tbs. Olive Oil 1 tsp. Basil ½ tsp. Garlic, minced ½ tsp. Pepper GREEN RAW SOUP 1-2 Avocados 1-2 Cucumbers, peeled and seeded 1 Jalapeno Pepper, seeded 1 Carrot, finely diced ½ Yellow Onion, diced Puree all ingredients, except onions and carrots, in a food processor. Add more or less water to desired consistency. To garnish add onions and raw carrot bits. 1 Tbs. fresh Cilantro 1 Tbs. fresh Parsley Juice of ½ Lemon 1-2 cups light Vegetable Stock or Water 3 cloves roasted Garlic
  40. 40. ALKALIZING RECIPIES P.16 SOUPS ASPARA ZINCADO SOUP 12 stalks medium Asparagus (or 17 thin stalks) 5-6 large Tomatoes 1 cup fresh Parsley 3-5 Sun-dried Tomatoes (bottled in olive oil) 1 Red Bell Pepper 1 Avocado ¼ cup dried Onion 4 cloves fresh Garlic Bragg Liquid Aminos to taste 1-2 tsp. Spice Hunter's Herbes de Provence 2 tsp. Spice Hunter's Deliciously Dill 2 Lemons or Limes, cut in thin slices Blend the asparagus and red tomatoes, parsley, dried tomatoes, red bell pepper, onion, garlic, and spices in a food processor. Blend in the avocado until soup is smooth and creamy. Warm in an electric skillet and garnish with lemon or lime slices. Season with Bragg's to taste. CELERY SOUP 4-5 stalks Celery 3 cups pure Water 2 Tbs. yeast-free instant Vegetable Broth Cook celery until tender. Add water and broth mix and pour into blender. Blend 15-20 seconds. Reheat and serve. Use Bragg Liquid Aminos, flax seed oil, and cayenne pepper, to taste.
  41. 41. ALKALIZING RECIPIES P.17 ENTRÉES TUSCANY TOFU MEATBALLS RED PEPPER MACADAMIA SAUCE 4-5 big pieces of roasted Red Peppers 1 lb. Macadamia Nuts (raw) 6 cloves roasted Garlic 3 large fresh Basil Leaves Salt and Pepper to taste ½ to 1 cup Olive Oil Process all ingredients, except olive oil, in a food processor until creamy. Slowly add olive oil until well emulsified. This sauce that can be made thick for dipping grilled Tofu slices or the Tuscany Tofu Meatballs, or it can be thinned for use as a salad dressing. 1-2 cups Sprouted Wheat Tortilla crumbs 1 cup cooked Brown and Wild Rice, 50/50 1 med. Red Onion, finely chopped 2 cloves Garlic, minced 2 stalks Celery with leaves, finely chopped 2 lbs. FIRM Tofu (Nigari), crumbled 1 cup Vegetable Stock (Pacific Foods of Oregon brand) ¼ cup whole Rolled Oats 2 cups fresh Basil, finely chopped 2 cups Parsley ¼ tsp. Black Pepper, Freshly ground 2 tsp. “Zip” or pinch of Cayenne Pepper 1 Tbs. Olive Oil 3 Tbs. Bragg Liquid Aminos Spice Hunter's Herbes de Provence to taste (about 1 tsp.) Take 8-10 sprouted wheat tortillas and leave them out to dry on a counter or quick-dry them in a low- heat oven. Break into small pieces and blend in a food processor until they are finely ground into crumbs. Set aside in a bowl. Steam-fry the celery, onion, and garlic in an electric skillet. Cook until softened, about 6 minutes. Transfer to a large bowl. Blend tofu, vegetable stock, oats, and Liquid Aminos until smooth. Add the basil, parsley, black pepper, and “Zip,” and pulse until well blended. Add to the onion mixture. Add the cooked wild rice and the tortilla crumbs to the onion mixture. Mix well. Mixture should be slightly sticky but form into balls easily. If mixture is too wet, you may need to add more tortilla crumbs. Preheat oven to 400 degrees. Lightly oil a cookie sheet or baking dish. Shape mixture into balls. Roll each ball into the remaining tortilla crumbs to coat. Bake 20-30 minutes or until lightly browned. Serve with Roasted Pepper Macadamia sauce to dip the balls in.
  42. 42. ALKALIZING RECIPIES P.18 ENTRÉES STUFFED VEGETABLES KALE & GARLIC SAUCE 1 lb. Kale 4 med. Garlic cloves, minced 2 tsp. ground Coriander Salt and Cayenne Pepper Rinse Kale and remove stems, including the tough part of stem in the leaf. Cut leaves into a manageable size. Steam kale until tender-crisp and then transfer to a bowl. Steam-fry garlic for 1 minute. Add coriander, salt, & cayenne and stir over low heat for 15 seconds to blend. In a pan or bowl, toss mixture with kale. Adjust seasoning to taste. Serve hot. 8 Cabbage Leaves 2 stalks Celery 1 cup French-Style Green Beans ½ cup Bean Sprouts ½ Green Bell Pepper 1 tsp. Parsley (chopped) 3 tsp. dehydrated Onion Flakes moistened with Tomato Juice or Veggie Broth 2 cups Vegetable Broth Scald cabbage leaves with boiling water & leave covered in pot for one-half hour. Finely chop vegetables & add parsley. Mix. Spoon vegetable mixture onto each cabbage leaf. Roll tight & tuck in ends. Use toothpicks to fasten. Simmer in vegetable broth for 1 hour. Season with flax seed oil, Braggs Liquid Aminos, & cayenne pepper. CAJUN BEANS AND RICE 1 lb. dried Pinto Beans 1 cup Green Onions (chopped) 2 cups Yellow Onion (chopped) ½ tsp. Garlic (minced) ¼ tsp. Oregano ¼ tsp. Garlic Powder ¾ tsp. Black Pepper Wash beans. Soak 12 hours, Drain water. Fill large pot with beans, add water about ½” above beans. Add remaining ingredients. Cover. Cook over low heat for 2 ½ hours. Serve over cooked brown rice. ½ tsp. Celtic Sea Salt ¼ tsp. Red Cayenne Pepper 1 oz. Braggs Liquid Aminos 6 cups cooked Brown Rice 6 oz. Tomato Paste ¼ tsp. Thyme 1 tsp. Celery Flakes
  43. 43. ALKALIZING RECIPIES P.19 ENTRÉES STUFFED SQUASH 2 small Acorn Squash, halved and seeded ½ cup Carrot, diced ½ cup Red Bell Pepper, diced ½ cup Zucchini, thickly sliced ½ cup Onion, diced ½ tsp. minced Garlic Non-Stick Vegetable Spray Preheat the oven to 350 degrees. Use cooking spray to coat large baking dish. Place acorn squash halves in pan with ¼ cup of water and steam for 10 to 15 minutes. Lightly steam-fry remaining ingredi- ents for a few minutes. Stir frequently. Spoon vegetables into squash halves and bake until squash is tender or for 20-25 minutes. CHILI TOFU PITAS 1 pkg. Tortillas or Pita Bread 1 small can Green Chilies (chopped) 3 cloves Garlic, minced 1 pkg. extra firm Tofu (Nigari) 1 tsp. Mexican Seasoning (Spice Hunter) 2 tsp. dried Onion, OR ¼ cup minced fresh Onion ¼ cup Soy Parmesan Cheese substitute 1 Tbs. fresh Cilantro ½ tsp. Salt 1 jar or can Enchilada Sauce 3-4 Sun-dried Tomatoes for garnish Avocado slices for garnish Cut the pita bread into eight triangular pieces, like a pie. Mince the garlic in a food processor. Add the other ingredients, except the tofu, and process until finely chopped. Grate the tofu into the mix by first placing the grater attachment on the processor. Process until mixed (a few seconds). Open each pita triangle up so you can put the filling in. Spoon the filling into the pita triangles and place into a pie pan. Add enchilada sauce inside over the filling mixture and over each pita on the outside as well. Bake at 350 degrees for 10-15 minutes. Cut the avocado slices and sun-dried tomatoes to put on top for a garnish just before serving warm.
  44. 44. ALKALIZING RECIPIES P.20 ENTRÉES CURRIEE VEGGIE CREPES 1 cup Almond Milk 3 Tbs. unsweetened Coconut Milk 1 ½ tsp. Egg Substitute OR 1 ½ Tbs. Agar Agar flakes (seaweed gel, found in your health food store) 1/3 cup Water 1 Tbs. Olive Oil ½ tsp. Turmeric ¼ tsp. Curry Powder Dash of Cinnamon 1 cup all-purpose Flour (or spelt, millet, or whole wheat flour) ½ tsp. Salt (optional) In a bowl, whisk together the almond milk, coconut milk, egg substitute or agar flakes, water, oil, turmeric, curry, and cinnamon. Whisk in the flour and salt until there are no lumps left in the batter. If using agar, you must use a food processor and process until smooth. Use saran wrap to wrap over the bowl and refrigerate for at least a half an hour or up to one day. Heat a small nonstick crepe pan or skillet over medium-low heat. Gently stir batter to blend again. Once the pan is hot, drop 2 Tbs. of crepe batter into the skillet. Swirl the pan to coat the bottom evenly with the batter. If the batter does not swirl easily you must add a little water to thin it down a bit. Cook for about a minute or two or until the top appears dry. Use a spatula to gently flip the crepe. Cook for about a minute or two longer or until the bottom appears lightly browned and the crepe slides easily in the pan. Move the crepe onto a plate or paper towel. Once made, these crepes may be refrigerated or frozen for later use. Curried Veggie Crepes Veggie Filling on next page...
  45. 45. ALKALIZING RECIPIES P.21 ENTRÉES CURRIED VEGGIE CREPES VEGGIE FILLING 10-12 thin Asparagus Stalks, cut into 3-in. segments ½ cup Snow Peas 1 Yellow Onion, thinly sliced 4 cloves minced Garlic 2 med. Orange or Yellow Bell Peppers 2 med. Red Bell Peppers ¼ cup Olive Oil 1 Tbs. fresh grated Ginger ½ to 1 tsp. ground Mustard Seed 1 ½ tsp. ground Cumin ½ tsp. Cinnamon 1 Tbs. Curry Powder ½ cup Pine Nuts 1 tsp. Salt or Bragg Liquid Aminos to taste 1/3 cup Coconut Milk (unsweetened) Remove the seeds and ribs from all the bell peppers. Cut into matchsticks. Heat the olive oil in a large skillet or electric fry pan over medium high heat. Add the asparagus and snow peas. Cook. Stir constantly, until they barely begin to brighten and soften. Reduce the heat to medium and add the onions and garlic. Cook until onions soften. Add the bell peppers and steam-fry with a little water just until peppers are begin to soften. Add the ginger, mustard seed, cumin, cinnamon, curry, and a little more olive oil. Continue to stir and cook. Add the pine nuts, salt, and coconut milk, and cook until desired softness. Serve warm with the Autumn Curry Crepes. Can also be served over rice or any other cooked grain you prefer. PEPPER TOFU PACKETS 1 pkg. firm or extra firm FRESH Tofu 3 Scallions ¼ Red Bell Pepper Soak sesame seeds overnight. Drain tofu. Cut in half on the diagonal to form two triangles. Cut a pocket in each triangle. Finely chop the scallion, pepper, and coriander. Add sesame seeds. Stuff half the mixture into each piece of tofu. Pour Liquid Aminos over tofu pockets and marinate in refrigerator for 10 minutes before serving. ¼ cup chopped fresh Coriander 1 tsp. Sesame Seeds 1 cup Bragg Liquid Aminos
  46. 46. ALKALIZING RECIPIES P.22 ENTRÉES BUTTERNUT AND CELERY SOUP 3 Celery Stalks cut in big chunks 2 Butternut Squash 1 Onion, peeled and chopped in big chunks 1 Onion, peeled and sliced into thin rings for garnish 2 Tb Olive or UDO's Oil 3-4 cups Veggie Stock Cinnamon and Nutmeg or Salt and Pepper to taste Cut Squash in half & remove seeds. Lightly oil the cut side of the vegetables. On an oiled cookie sheet, place squash cut side down and celery chunks and roast in a 400 degree oven until tender and lightly browned or for about 45 minutes. Scoop out soft squash from the skins. Puree the roasted vegetables in a food processor or blender with some of the stock. For a smoother texture, pass soup through a strainer into a clean pan. Add the remaining stock & season to taste. Keep warm. For the onion ring garnish, fry the onion in oil until brown and somewhat crisp or for about 10 minutes. Top soup & serve. VEGETABLE BORCHT 6 cups Veggie Broth 1 cup each Carrots (shredded) 1 cup Beets (roughly chopped) 1 cup Onions (thinly sliced) In a large saucepan combine broth, carrots, beets, and onion. Gently cook until tender. Add red pepper and cabbage. Add salt and pepper to taste and cook for about 5 minutes more. For a richer flavor, cool completely before serving time and reheat and serve. ZUCHCHINI TOFU PATTIES 1 carton FRESH Tofu, drained 3 Tbs. Onion, chopped ½ Tbs. Vegetable Broth Mix Slice and steam tofu for 5-10 minutes. Chop & drain well. Steam-fry onions. Add vegetable broth mix & zucchini. Stir well. Add salt, tofu, & egg substitute and combine all ingredients. Make into patties. Place on sprayed baking sheets & flatten slightly. Lightly bake at 350 degrees. When bottoms are barely brown, flip patties. Finish baking, but make sure not to overbake. 1 Red Pepper (shredded) 1 ½ cups Cabbage, shredded Vegetable Salt to taste Pepper to taste 1 cup Zucchini, grated Egg Substitute equal to 2 eggs 3/8 tsp. Salt
  47. 47. ALKALIZING RECIPIES P.23 ENTRÉES SIMPLE VEGGIE STEAM-FRY 1-2 tsp. fresh grated Ginger (hand grated) 2-3 cloves Garlic, crushed ½ cup Yellow Squash ½ cup Cauliflower, slices ½ cup Red Peppers, strips ½ cup Broccoli (cut small) Heat up electric fry pan. With a small amount of water, steam-fry the garlic and ginger for a couple of minutes. Pour in vegetables and tofu. Steam-fry until vegetables turn very bright and begin to slightly soften. Pour the steam-fry sauce mixture over the top and steam for a couple more minutes. Serve while warm. BEAN SPROUT CASSEROLE 1 cup baby Lima Beans, sprouted 1 cup Mung Beans, sprouted 3 cups chopped Leeks 1 cup Pinto Beans, sprouted 1 large Red or Green Pepper, finely chopped 1 large Onion, chopped 1 clove Garlic, finely chopped 3 Tbs. Bragg Liquid Aminos Freshly ground Pepper to taste Steam-fry the garlic and onions. Add leeks, Bragg Aminos, and pepper. Simmer for 15 minutes. Add chopped pepper and simmer for 5 more minutes. In casserole dish, pour over beans. Stir gently. Bake at 350 degrees for 15 minutes. ½ cup Onion slices 1 cup Pea Pods (other veggies as desired, cut julienne) 1 cup fried Tofu (or use marinated tofu from the health food store) ¼ tsp.Salt STEAM-FRY SAUCE 1/3 cup Water or Veggie Stock 1 tsp. Stir-Fry Ginger Spice (Spice Hunter) Juice of half a Lemon or Lime Bragg Liquid Aminos to taste
  48. 48. ALKALIZING RECIPIES P.24 ENTRÉES ITALIAN ZUCCHINI 8-10 med. Zucchini 2/3 cup Onion, coarsely chopped 1 ½ cups Tomatoes 2 cloves Garlic, minced 1 tsp. Salt 1/8 tsp. Pepper 3 Tbs. Olive Oil Wash, cut ends, and slice zucchini. Steam-fry sliced zucchini, onion, and garlic in a saucepan over low heat for 10 minutes. Turn and move mixture occasionally. Remove vegetable mixture from heat and sieve in tomatoes with pepper. Blend thoroughly but lightly. Place mixture into a casserole dish. Cover and simmer 30 minutes. Add olive oil just before serving. CABBAGE ROLLS 1 medium head of Cabbage 1 clove Garlic 1 Bay Leaf 1 pkg. drained FRESH Tofu (break into fine pieces) 1 cup Onion, finely chopped Grease a shallow casserole dish with a tight-fitting lid. Remove wilted outer leaves from cab- bage. Rinse and cut in half through core. Remove eight large leaves. Shred remaining cab- bage, enough to yield 2 cups, and place in casserole dish. Add garlic clove and bay leaf. Set casserole aside. In a large pan, pour boiling water to 1-inch level. Add the eight leaves of cabbage and salt. Cover and simmer for 2-3 minutes. Steam-fry chopped tofu, onion, pepper, and Liquid Aminos. Place one-quarter cup of this mixture into the center of each of the eight cabbage leaves. Roll each leaf, tucking ends in. Use wooden picks to secure and place on shredded cabbage in a casserole dish. Stir vegetable broth mix into cold vegetable broth. Pour this mixture over cabbage rolls along with a few grains of pepper. Cover and simmer on low heat for 30 min- utes. Remove bay leaf and wooden picks and serve. 1/8 tsp. Black Pepper 1 tsp. Bragg Liquid Aminos ½ tsp. Real Salt or Vegetized Salt 3 cups Vegetable Broth ½ cup Vegetable Broth Mix
  49. 49. ALKALIZING RECIPIES P.25 ENTRÉES TOFU ONION STEW TOMATO OKRA CREOLE 4 cups sliced Okra 1/3 cup chopped Green Pepper 1 cup chopped Onion 2 cups chopped Tomatoes 1/8 tsp. Curry Powder Wash okra, cut off ends, and slice. Set aside. Chop green pepper and onion. In a large skillet, steam-fry green pepper and onion to a transparent stage. Add okra and tomatoes. Stir in mixture of curry powder, salt, pepper, lecithin, and thyme. Cover and simmer for 30-40 min- utes or until okra becomes tender. 2 med. Onions, sliced 3 cups Water 3 Kale leaves, torn to bite-size 1 Bay Leaf Steam-fry the sliced onions in a 3-quart pan with a lid. Add water, kale, bay leaf. Cover and simmer until kale begins to soften. Remove bay leaf. Add in quartered onions and green beans. Continue to simmer until beans are tender. Drain and slice tofu and warm in pan or steam separately in steamer. Season if desired. Place tofu on top of stew and serve. 1 1/2 cups fresh Green Beans 3 large Onions. Quartered 1 pkg. FRESH Tofu, firmness of choice ½ tsp. Salt 1/8 tsp. Black Pepper 1 tsp. powdered Lecithin 1/8 tsp. Thyme SPINACH LASAGNA 1-2 cans tomato sauce (6 oz.) 1 pkg. "no boil" spelt lasagna noodles 1 package fresh spinach Pour tomato sauce into a glass container. In a large skillet, sauté spinach for 5 minutes. Add spices for flavoring. Remove spinach and set aside. Spread a layer of tomato sauce on the bottom of a baking pan. Depending on the size of the dish, place 2 or 3 lasagna noodles on top of the tomato sauce. Spread another layer of tomato sauce over the noodles. Place spinach, crumbled soy burgers, and soy cheese on top of the layer of tomato sauce. Add more lasagna noodles on top of mixture. Repeat this procedure until all of the ingredients have been used. Place the baking pan in the oven and bake for 30 minutes at 350-400 degrees. 2 cups soy burgers (crumpled, precooked) 2 cups soy cheese (shredded)
  50. 50. ALKALIZING RECIPIES P.26 ENTRÉES CURRIED SQUASH 3 cloves Garlic, sliced 2 Serrano or Thai Chili Peppers, seeded or diced ½ can unsweetened Coconut or Almond Milk 1 med. Yellow Onion, quartered 2-4 Sun-dried Tomatoes, minced 1 Tbs. fresh Ginger Root, minced 2 tsp. Garam Masala 1 tsp. ground Cumin ½ tsp. Cinnamon ¼ tsp. ground Coriander Combine first twelve ingredients and 3 Tbs. of stock or water in a blender. Puree mixture to a paste while scraping down the sides of the blender a couple of times. In a large saucepan, heat oil. Add the spice paste and cook. Stir often for 10 minutes. Add remaining stock, butternut squash, and tomatoes. Cook over medium heat while stirring often. Cook until squash is just tender or about 20 minutes. Mix in black-eyed beans, spinach, and green peas. Continue to cook while stirring often. Cook until spinach is tender, about 10 more minutes. Remove from heat. Adjust seasonings to taste. Just before serving stir in the mint. 1 tsp. Salt ¼ tsp. Turmeric 2 cups Vegetable Stock or Water 1 Tbs. Udo Choice Oil or Olive Oil 4 cups Butternut Squash, peeled and diced 2 cups fresh Tomatoes, diced 2 cups Black-eyed Beans or Lentils, cooked 2 cups Spinach or Kale, chopped 1 cup Green Peas 3 Tbs. Mint, minced HARVEST CASSEROLE 1 each med Green and Red Pepper, cut into 1” strips 2 large Onions, cut and separated into rings ¾” thick 1 cup sprouted Barley, partially cooked (save 1 cup water) 1 cup Barley Water (saved above) 4 Tbs. Vegetable Broth mix 2 med. Zucchini cut into 1 1/2inch chunks 2 large Tomatoes, peeled and quartered 3 med. Carrots, cut into chunks Steam-fry green peppers and onion. In a casserole dish combine all ingredients and cover. Bake at 350 degrees for 1 hour. Barley should be tender. 3 med. Carrots, cut into chunks ½ head Cauliflower florets 1 lb. Green Beans, snapped in half 2 cloves Garlic, crushed 1 tsp. Paprika ¼ cup Parsley, chopped 1 Tbs. Salt ¼ tsp. Black Pepper
  51. 51. ALKALIZING RECIPIES P.27 ENTRÉES VEGGIE PAD THAI 1 package tofu 3 Tbs. almond butter 1/3 cup lime juice or lemon juice 1/3 cup Bragg's Liquid Aminos 1/2 teaspoon red pepper flakes 1 small onion (chopped) 1 small bunch green onions (chopped) 2 cups of mixed vegetables (steamed, stir-fried, or microwave) Prepare rice noodles. Drain and set aside. Squeeze tofu until completely dry. Cut tofu in 1/4" to 1/2" squares. Set aside. Mix almond butter, lime or lemon juice, Bragg's Liquid Aminos and red pepper flakes. Set aside. Stir-fry garlic and tofu in 1 tablespoon of sesame oil in a wok, until garlic and tofu slightly turn brown. Add in remaining oil, ginger, and onions. Stir-fry for two minutes. Add in vegetables and almond mixture. Stir-fry until all vegetables are covered in almond mixture. Add in noodles and bean sprouts. Stir-fry until sauce thickens and vegetables and noodles are hot. Use sliced lemons for garnish. VEGGIE ENCHILADA TORTILLAS 4 sprouted whole wheat tortillas 4 oz. soy Monterey Jack Cheese (shredded) 1/2 cup onion (diced) 1/2 cup green bell peppers (diced) 1/4 cup red bell pepper (diced) 2 tsp. canned green chilies (chopped) Place tortilla in microwave with a paper towel cover. Microwave on high for 15 seconds. If preferred, place in toaster oven for 2 minutes or warm on a dry fry pan and flip each top to bottom until all are warmed through. Set aside. In a bowl, mix cheese, onion, peppers, and chilies. Split the mixture among the tortillas. Roll tortillas and place seam side down on a plate. Top the tortilla rolls with cheese. Bake at 350 F for 5 minutes or until cheese melts. Serve hot. Serves: 4, preparation time: 15 min, cook time: 5 min 8 oz. rice noodles 2 cups bean sprouts 3/4 tsp. garlic powder 1" piece of ginger (minced or powdered ginger) 2 Tbs. sesame oil Sliced lemons Water as needed
  52. 52. ALKALIZING RECIPIES P.28 ENTRÉES FALAFEL FRITTERS ¼ cup fresh Cilantro, coarsely chopped ¼ cup fresh Parsley, coarsely chopped 8 oz. (1 cup) Beans, soaked overnight (drain well and cook in boiling water for about 10 min- utes or you could use black-eyed beans, cranberry beans, or lima beans.) 1 ½ cups canned Chickpeas, rinsed and drained (15 oz. can) 1 clove Garlic, minced 1 tsp. Salt 1 tsp. Cumin 1 Red Hot Chili Pepper, seeds and ribs removed, minced ¼ cup Red Onion, chopped 1 tsp. Turmeric 1 Tbs. fresh Lime Juice 3 Tbs. Flour (spelt, millet, whole wheat) 2 heads Butter Lettuce or Savoy Cabbage, leaves separated, tear big ones in half 6 cherry Tomatoes, quartered; or 1 small tomato finely chopped Tahini Tofu Sauce (see recipe below) 1 Tbs. toasted or raw Sesame Seeds In the food processor bowl, process the cilantro and parsley until fine. Add the next nine ingredients. Pulse until the mixture forms a very thick, fairly smooth paste (you will need to scrape the sides down and process a few times.) Add the flour and pulse to combine. Place this mixture in a bowl and set aside. This mixture can be made a day ahead and refrigerated in an airtight container. Drop falafel mixture 1 Tbs. at a time on a non-stick cookie sheet. Bake at 350 degrees for 10-12 minutes. This can be brushed with olive oil and baked until golden brown if preferred. Each fritter should be served warm on a piece of lettuce or cabbage cup. Use the remaining onions, tomatoes, Tahini Tofu Sauce, and a sprinkling of sesame seeds to garnish. Wrap the cabbage around the fritter and eat like a finger food hors d'oeuvre.
  53. 53. • Muscle & Fitness Magazine • Muscle & Performance Magazine • Ironman Magazine • ICON Magazine • Thomas DeLauer is a well-known health and fitness coach that is most noted for his personal transformation and knowledge in the area of inflammation/nutrition. He has been featured on TV as well as some of the largest Health and Wellness magazines. The 24-Hour Reboot!
  54. 54. Please Read This Before Starting This is not a series of random foods, there is a valid reason behind why these specific foods at a given time How many times have you wanted to take control of your diet, but the daunting thoughts of how much you have to erase before you ever have a desire outcome seem to take over? You’re not alone. That’s how I felt… You are going to see some food combinations that may seem a bit unconventional, but I want you to find the motivation to stick through this for one day. The purpose of this reboot isn’t to necessarily help you lose a lot of weight in 1-day, but rather to help your body be in a prime position to transition into the right eating habits It is difficult to start eating well and have it make a difference when your body still has a negative balance of the unhealthy foods in your body. The first step is always to give yourself a clean slate to work with. Although you will likely see and feel some tremendous results with this 24 hour cleanse, just note that the magic takes place when you continue to eat an anti-inflammatory diet that allows you to get the most out of your nutrients. This program is a KICKSTART to the way you feel when you give yourself a clean slate to work with.
  55. 55. Purpose of the 1-Day Reboot When you have excess inflammation in your body, it can cause intestinal inflammation. This, in turn makes it difficult to absorb nutrients and therefore spikes cortisol levels, when this happens, your metabolism can slow down causing a whole world of problems! I’m not a huge believer in taking a bunch of supplements or drugs to fix a problem. The thing is, the science is there to prove that just by eating the right foods at the right time during the day can really turn things around. Look, this is a free program that I put out there to help as many people as possible. It’s effective, but it’s not going to turn around your health for you… you need to take that into your own hands. What this cleanse protocol CAN do for you is this: Give you the clean slate and lowered levels of inflammation that are required to get the most out of your diet! After this reboot you will likely be absorbing more nutrients, which means your metabolism will rage faster and if you choose the right steps at the end of the program, you can make leaps and bounds above what you would otherwise.
  56. 56. Rules That are VERY Important • Review the Entire Program before Starting so that You know what to get from the Store • Try to do about 15 Minutes of Easy Cardio on an empty stomach the day that you do your reboot (this mobilizes free fatty acids and helps your body burn a bit more fat) • The foods really should be all organic. I know they cost a bit more, but it is worth it, especially for one day! The thing is, organic foods don’t cause the inflammatory reaction within our bodies. • You’re going to have to STAY AWAY FROM GLUTEN, GRAINS and DAIRY for at least this one day! • There is a good chance you’ll feel typical detox symptoms during the reboot, but that’s okay. You might get a slight headache, you might even get a bit of an upset stomach, but that’s your body working overtime to fight inflammatory responses! • If you feel dizzy, or weak, give yourself a bit of honey or blueberries as a first measure of action. • Make Sure You Drink at least 0.75oz of Water per Lb of Bodyweight! As with any program, if you feel exceptionally dizzy or weak, contact a health professional.
  57. 57. How You Transition Out of The Reboot is Critical – PLEASE READ How many times have you done a cleanse and rebounded worse after the cleanse?? Let’s make sure that doesn’t happen! Look, as much as I would love to ask you to support what I do and try my full 7-day reboot, I really just want to make sure you have success with this program. Honestly, it pays dividends to see people have success with this program and get motivated to start making the right changes. Here’s a few tips on how to transition out of the Reboot: 1) Continue to Drink 0.75oz per Lb of Body Weight for 5 Days 2) Do Not consume more than 2500mg Sodium for 5 days (unless required for a condition) 3) SLOWLY increase the amount of food that you consume after coming off the reboot. DO NOT BOUNCE right back to old habits, that is a recipe for weight and bloat rebound 4) Phase out the high amounts of fruit, and begin to introduce more in the way of fats like coconut oil, almond butter, olive oil and even nuts like brazil nuts and walnuts. If You are interested in transitioning into the Full 7-Day Cleanse that helps you transition a bit more, I do recommend you give it a try. If it doesn’t work, I have a 100% quality assurance refund policy. Take Advantage of the 7-Day Organic Total Body Reboot by CLICKING HERE
  58. 58. Quick Shopping List For You * Organic Blueberries * Organic Honeydew Melon or Cantaloupe * Asparagus * Swiss Chard * Cucumber * Celery * 1 Organic Lemon * Protein of Choice (preferred Organic Cage Free Eggs * (For Vegetarians) Red Split Lentils * Coconut Oil * Agave Syrup or Honey * Cayenne Pepper * Cinnamon * Himalayan Pink Salt * Apple Cider Vinegar
  59. 59. Breakfast Breakfast: Start with 2 Tbsp Apple Cider Vinegar and Juice of 1 Lemon with 8oz Water • Organic Blueberries OR Organic Honeydew Melon 2oz TOTAL Fruit for every 50lbs of bodyweight! I know it sounds like a lot, but this is for GOOD REASON! You can blend these too! • 2 Stalks of Asparagus for Every 50lbs of Bodyweight This is to ensure that your kidneys get flushed of excess calcium so that magnesium stores in the body can do their magic. • 1 Tbsp of Organic Agave Nectar • SMALL Serving of Protein (Organic Eggs Preferred) Good Rule of Thumb is about 5g of Protein for every 50lbs of bodyweight. Protein is very important in this case. This is where lots of detox programs go wrong. You need protein to keep the metabolism functioning properly on a reboot. o Alternative for Vegetarians or Vegans – ½ Cup Red Split Lentils • 1 Tsp of Cinnamon On the Berries or in Smoothie to help carbohydrate metabolism • 1/2 Tsp Himalayan Pink Salt – This is to help keep your minerals balanced throughout the day and to help with adrenal function. • ½ Tsp of Cayenne Stimulates the metabolism to process the impurities and reduce inflammation.
  60. 60. 1 Day Reboot Lunch Eaten about 4-5 Hours Later: • Organic Swiss Chard Roughly about 1 cup, but can go as high as 2.5 cups) • PROTEIN, about HALF the size of your fist this meal • We don’t need much here, all we are trying to do is keep amino acid levels higher • 1oz of Berries or Melon for Every Lb. of Bodyweight • 1 Tbsp Organic Coconut Oil The purpose here is to give your body medium chain triglycerides that it needs to mobilize free fatty acids (helps you burn fat) • ½ tsp of Cayenne Pepper Sprinkled on protein OR Swiss Chard Alternative Lunch (Juice) If you’d feel better juicing your lunch, try this one out! If you don’t have a juicer, you’re better off opting for the whole-food meal above. • Juice of 2x Cucumbers (organic), 1x Small Knuckle of Ginger Root, Juice of 1 Beet(Organic), 1/2 Cup blueberries, 1 tsp Turmeric root, ½ Tsp Cayenne Pepper, 1x stalk of celery • Still consume the HALF of a FIST sized portion of protein (organic) or use organic PEA PROTEIN powder. 50 Lbs
  61. 61. 1 Day Reboot Dinner • No Protein with this Meal • Organic Blueberries or Honeydew/Cantaloupe Melon 2oz per 50lbs of bodyweight. If you opt for cantaloupe, eat the seeds as they are exceptionally high in Omega 3 Fatty Acids. • 1 tsp Cinnamon I recommend putting this on the berries or melon, it is to help with carbohydrate absorption and blood sugar. • 1 Tbsp Organic Coconut Oil Melted or as a plain spoonful. • Juice of 1x Cucumber plus 2x Stalks of Celery This can be eaten straight if you do not have a blender • 2 Tbsp Apple Cider Vinegar Before BEDTIME! Once you’ve completed the last meal of the day, be sure to drink a fair bit of water before going to bed. It is also a recommendation that you have a bit of magnesium (by way of capsule) to help your body balance out in the way of minerals and electrolytes. If you want to transition out of the Reboot with the right vitamins to refuel your body, you can get a special discount on my Vitamin and Supplement Bundle by Clicking Below. Get The Special Pricing on Vitamins for after the Reboot Here
  62. 62. Go to the Next Page to Look at the Next Steps! You’re Feeling Good, What’s Next? Now that you’ve helped reduce the inflammation within your body, you can go right back to eating the way that you were… Or… You can take the opportunity of having a clean system and a purified body and start making some easy changes. You see, now you’re experiencing some new-found energy, your body is absorbing what it needs in the way of nutrients and your metabolism is firing up. But you know the saying, “Rome wasn’t built in a day…” Well the same goes for reducing inflammation and getting healthy. I’ve created an expanded version of this program that walks you through Step- by-Step what you can do for 7-days to dramatically feel better and REALLY kick start your way to better health. It’s called my 7-Day Organic Total Body Reboot and you can get it by clicking right here! I designed this with a couple of ph.d friends of mine and it’s the same program that helped me get on my weight loss journey, but also what helped my wife beat her symptoms and get back to being the best version of herself in very little time. You’ve taken the Steps to get healthier, why not take the next step to really feel the way you should. Click Below and Get Started!
  63. 63. Hey There! Alright, so the Organic Total Body Reboot has some weird foods in it, I’m not going to lie! But it’s the sequence in which you eat these foods that makes all the difference and helps you to reduce inflammation dramatically. So hear me out on some of these foods that I’m having you order, and especially the quantities of those berries… It sounds a bit crazy (and it kind of is), but the stellar results of over 40,000 awesome clients speaks for itself! Do you yourself a favor though, and look through the full program first. It’s good for you to get an idea of what you’re going to be eating so that you can get a good sense of how much to buy, and what not (it varies by how much you weigh and that is what makes this so effective (Because it’s a bit more personalized this way) 7-Day Organic Total Body Reboot Grocery Shopping List • Organic Lemons (You’re going to Need at least 7-14 of These) • Apple Cider Vinegar (One small bottle will suffice) • Organic Protein of Your Choice (Preferred Fish or Cage Free Eggs – You will consume about 0.25oz of Protein for Every Pound of Bodyweight each day) • Organic Berries (Blueberries, Raspberries, Blackberries, Strawberries – You will consume 4oz for every 50lbs of Bodyweight here, it’s A LOT of berries) • Asparagus (No need to be Organic, Asparagus is safe as NON-ORGANIC – You will need 2 stalks for every 50lbs of bodyweight • Organic Coconut Oil • Organic Local Honey • Cayenne Pepper • Organic Kale (or Baby Kale) • Organic Carrots (You’ll use these for juicing, so about 2-3 per day) • Ginger (About 1 Small Knuckle Per Day) • Organic Cucumbers 1-2 per Day • Turmeric Root • Raw Shredded Cabbage (Or Head of Cabbage you can cut up – ½ Cup per day) • Organic Broccoli or Baby Broccoli
  64. 64. Organic Health Protocol OHP 365 Basic shopping list that you can follow for this first week: Foods with an “**” Indicate a must have food type, others are optional for Best Options Potential Substitutions Carb Sources Carb Source Substitutes **Puffed Rice Cereal or Organic Rice Crispies (type) Organic Rice Cakes (unsweetened) **Organic White Rice Organic Brown Rice, Organic Quinoa **Red Potatoes White Potatoes, Fingerling Potatoes **Organic Black Beans Organic Pinto Beans, Organic Kidney Beans **Honey Agave Syrup **Sweet Potatoes Yams Tapioca Flour Coconut Flour Fat Sources Fat Source Substitutes **Coconut Oil Avocado Oil, Olive Oil, Palm Oil, Macadamia Nut Oil **Avocado There is no solid substitute for Avocado **Almond Butter Cashew Butter, Sunflower Nut Butter **Sprouted Almonds Sprouted Cashews **Sprouted Walnuts No Solid Substitute for Sprouted Walnuts ** Unsweetened Baking Chocolate No Substitute Coconut Cream (This is usually in a can) Protein Sources Protein Alternatives **Organic Chicken Breast Organic Turkey Breast **93% or 99% Lean Ground Chicken/Turkey No Substitute **93% Lean Organic or Grass Fed Ground Beef 93% Lean Ground Turkey **Wild Caught Alaskan Cod Dover Sole, Responsibly Raised Tilapia, Other White Fish (Wild Caught) **Wild Caught Salmon Wild Caught Sea Bass Higher Fat Cut of Steak (Ribeye, etc) Higher Fat Poultry (Chicken Thigh, Wing, etc) ORGANIC Breakfast Sausage (Low Sodium) Sub for LOW SODIUM Bacon or Tukery Bacon Pea Protein Powder Brown Rice Protein Powder NO WHEY PROTEIN Vegetables and Fruits Vegetable and Fruit Alternatives **Kale Spinach, Mixed Greens NO ICEBERG LETTUCE **Snap Peas Green Beans **Broccoli Sprouts Radish Sprouts, Other Sprouted Veggies **Cabbage Kimchi, Sauerkraut (this is for a pro-biotic) Zucchini Squash, Spaghetti Squash, Butternut Squash Olives **Blueberries Raspberries, Blackberries **Strawberries Apricots, Peaches, Nectarines
  65. 65. Organic Health Protocol OHP 365 **Bananas Plantains Watermelon Cantaloupe, HoneyDew Others Others **Stevia MonkFruit Extract **Chile Powder Paprika, Bell Pepper Eggplant Spirulina Apple Cider Vinegar GET THE COMPLETE PROGRAM:
  66. 66. Organic Health Protocol OHP 365 Basic shopping list that you can follow for weeks 2-4 Foods with an “**” Indicate a must have food type, others are optional for Best Options Potential Substitutions Carb Sources Carb Source Substitutes **Organic White Rice Organic Brown Rice, Organic Quinoa **Red Potatoes White Potatoes, Fingerling Potatoes **Honey Agave Syrup **Sweet Potatoes Yams Tapioca Flour Coconut Flour Fat Sources Fat Source Substitutes **Coconut Oil Avocado Oil, Olive Oil, Palm Oil, Macadamia Nut Oil **Avocado There is no solid substitute for Avocado **Almond Butter Cashew Butter, Sunflower Nut Butter **Sprouted Almonds Sprouted Cashews **Sprouted Walnuts No Solid Substitute for Sprouted Walnuts ** Unsweetened Baking Chocolate No Substitute Coconut Cream (This is usually in a can) Protein Sources Protein Alternatives **Organic Chicken Breast Organic Turkey Breast **93% or 99% Lean Ground Chicken/Turkey No Substitute **93% Lean Organic or Grass Fed Ground Beef 93% Lean Ground Turkey **Wild Caught Alaskan Cod Dover Sole, Responsibly Raised Tilapia, Other White Fish (Wild Caught) Wild Caught Salmon Wild Caught Sea Bass **Lean Cut of Pork or Lean Ground Buffalo (Bison) This is to shock the body with a different source of protein. Venison or Elk (if available) Higher Fat Cut of Steak (Ribeye, etc) Higher Fat Poultry (Chicken Thigh, Wing, etc) Pea Protein Powder MAKE SURE IT DOESN’T CONTAIN BROWN RICE PROTEIN Vegetables and Fruits Vegetable and Fruit Alternatives **Kale Spinach, Mixed Greens NO ICEBERG LETTUCE **Snap Peas Green Beans **Broccoli Sprouts Radish Sprouts, Other Sprouted Veggies **Cabbage Kimchi, Sauerkraut (this is for a pro-biotic) Zucchini Squash, Spaghetti Squash, Butternut Squash Olives **Blueberries Raspberries, Blackberries **Strawberries Apricots, Peaches, Nectarines
  67. 67. Organic Health Protocol OHP 365 **Bananas Plantains Watermelon Cantaloupe, HoneyDew Others Others **Stevia MonkFruit Extract Spirulina Kombucha For Additional Pro-biotic Effect Kimchi, Sauerkraut Apple Cider Vinegar Maca Root Powder GET THE COMPLETE PROGRAM:
  68. 68. Organic Health Protocol OHP 365 Supplement/Vitamin Dose and Times per Day Purpose Krill Oil 1,250 mg 1 Capsule 3x Daily w/ Meals Omega 3 Fatty Acids without the Mercury Content Alpha Lipoic Acid 200mg 1 Capsule 3x Daily w/ Meals Powerful Antioxidant and Carbohydrate Metabolism Chromium Picolinate 200mcg 1x 200mcg tab with each meal Aids in carbohydrate and fat metabolism Maca Root Powder 1 Tsp – ½ Tbsp 1x per day from week 2 + Aids in healthy hormone function and metabolism Digestive Enzymes (Generic) 1 Digestive Enzyme with Each Meal Helps break down the food that you are consuming to further aid in nutrient absorption Probiotic Supplement or Acidophilus 2 capsules at end of the day Helps restore healthy gut bacteria to aid in digestion Vitamin B-12 Sublingual 1,000mcg 1x per day Helps nerve function and helps with energy while dieting Spirulina Greens 2 Tbsp at least once per day For an extra phytonutrient boost Vitamin C 500mg 2x Capsules 2x per day Helps lower cortisol levels so that you can preserve lean muscle Multivitamin 1x Capusle 1x per Day To ensure a healthy balance of minerals Potassium 200mg 1x Capsule 2x per Day To help with mineral and electrolyte balance Magnesium 500mg 1x Capsule 1x per Day Also helps electrolyte balance as nerve and bone function GET THE COMPLETE PROGRAM: