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TOC
Welcome 1
Medical Disclaimer 2
Introduction 3
Knowledge is Power 4
Let’s Get Alkaline 5
Stay Hydrated 11
Drink Green Juice 14
Start Your Day 17
Secret Santa 19
Recipes 23
A Solution for You 29
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Welcome
Hello and welcome to Renewed Living!
“Our mission is to provide access to valuable information, recipes, technologies and
programs that you can use to reverse the damages created by toxic environments
and take control of your health. We aim to make it simple and fun.”
The holiday season can be filled with excitement, wonder, festivities and yes, stress!
In times of stress, I always turn to my basic knowledge regarding how to live a
disease free life of abundance and joy.
Want to learn how to get through the holiday season with yummy foods that make
you feeling healthy and not guilty?
Tips & Recipes for a Healthalicious Holiday is created to share this basic
foundation with you so that you too can be armed with awareness and the ability to
make educated choices. Enjoy powerful tips and delectable treats for a safe joyful holiday.
Tips & Recipes for a Healthalicious Holiday will keep you healthy and singing.
From our home to yours...
“Tis the season to be jolly……………….AND healthy fa-la-la-la-la
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Medical DisclaimerThe techniques and advice described in this book represent the opinions of the author
based on her experience. The author expressly disclaims any responsibility for any
liability, loss or risk, personal or otherwise, which is incurred as a result of using any
of the techniques, recipes or recommendations suggested herein. If in any doubt, or
if requiring medical advice, please contact the appropriate health professional.
Meet Elaine and Nevin GibsonI Beat Stage IV Cancer!
My (Elaine’s) journey was paved with misinformation by many well intentioned profession-
als. In the end, I had to find my own way to disease prevention
and optimum health. Today, I am enjoying a cancer- free life,
with a renewed optimism and a renewed commitment to help
others overcome and avoid what I had to go through.
Elaine is a Raw Food Educator, Chef and Cancer Victor
Nevin & Elaine are Green Technology Specialists and have 12 grandchildren.
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IntroductionWhen we take care of ourselves little by little, every day — no matter what our age —
we can live fuller and more joyful lives. These small but significant changes in our lives
eventually add up to big improvements.
How well can you serve others if you are emotionally or physically tapped, nutritionally
and hormonally imbalanced, ill or just plain worn out?
My holiday advice is simple...
admit that you are the engine that’s pulling the train
and allow yourself the time to learn how to refuel.
Right now, today, in the midst of this holiday crunch,
decide that you will help and love others best
by giving yourself and your health
a place at the table.
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Knowledge is PowerWhether you want to lose weight, have more energy or find relief from aches, pains or
even chronic illness, the mouth watering recipes and knowledge you will learn here will
help you achieve all this, and more.
If you’ve tried all the different diets, detoxes and healthy advice from the “experts”
and still feel awful, it’s a miserable place to be. I know – I’ve been there.
I never fully understood or appreciated the concept of alkalinity until I entered my health
journey in March 2008. In 2001 I had a brief encounter with early-stage non-Hodgkin’s
lymphoma. All was good... so I thought. Alkalinity never came up. In February 2008 it
returned with a vengeance. Stave IV! I thought I was leading a healthy lifestyle. It was
time to learn more.
Here is what I learned...The food we eat the water we drink and even the air we breathe can throw off our
body’s natural balance, interfere with our health and accelerate the aging process.
All roads to health and vitality are paved with an optimum pH balance.
This means the proper balance of alkalinity and oxygen for the cells,
blood and tissues:
Oxygenated cells which are the foundation of health and the basis for a life free.
Oxygenated cells strengthen our ability to prevent illness, preserve vitality and maintain youth.
Once you understand this basic truth you are ready to take complete control.
Renewed Living is here to help you do just that.
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Let’s Get Alkaline!
5
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Let’s Get AlkalineEvery day I ask one question, how keep my body alkaline and filled with oxygen?
Strive for 80% alkaline and up your raw foods.
This first tip provides:
An alkaline food chart
The 7 most alkaline foods
Armed with this information you can begin to
construct a strong foundation of an extraordinary
lifestyle by incorporating small incremental steps
as we move forward.
Alkalinity is the one and only thing that can create total balance in our body.
It’s all about choices. You can control your health by making simple lifestyle choices.
I learned to make better choices step by step and day by day. Soon I felt so good,
you could catch me singing!
My top 5 alkaline foods to use and add to my menu plan are:
1. ___________________________________________________
2. ___________________________________________________
3. ___________________________________________________
4. ___________________________________________________
5. ___________________________________________________
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7 Most Alkaline FoodsIn many ways, staying healthy and preventing disease is about making smart
preventative choices. Living well helps increase the strength of your natural
immune system and can help your body fight off sickness and damage. Having
a good diet is an integral part of staying healthy, energetic and young!
• Spinach – Spinach has some of the highest alkaline
concentration out of any food on Earth. Above and
beyond this, it has close to a dozen other vitamins that
are extremely important for the functioning of your body,
including vitamins K, A, B2, E, magnesium, iron, dietary
fiber, and more. It also has high concentrations of
chlorophyll; recent studies seem to indicate that this substance acts as an antioxidant and
is beneficial to ingest on a regular basis. Spinach also happens to be delicious and easily
available at grocery stores everywhere, and there are a ton of recipes you can use it in.
• Kale – Number two on our list of high alkaline foods
is kale. Like spinach, this is another large, leafy green,
which is not a coincidence. You will again find tons of
antioxidants and chlorophyll, just like with spinach. One
particular advantage Kale brings to the table is that it
contains at least 4 cancer-fighting agents, called gluco-
sinolates. Kale is also great for those who are on a program to treat their cholesterol;
steamed Kale is one of the best foods for those with cholesterol issues. Kale is
slightly less popular than spinach, but this is usually because people overcook
it; it is truly a delicious vegetable when prepared properly however.
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• Cucumbers – Cucumbers are the best choice for
those who are looking to detoxify and purify their systems
as well as add alkalines; this is because these vegetables
are upwards of 95% water. Because they are so incredibly
hydrating, they also carry chemical compounds that you
do not often find in other foods such as lignans. Lignans
have been linked to reduced risk of heart disease and cancer. Another popular use of
cucumbers is as the base for many types of vegetable soup, as well as smoothies and
juices. It provides a great tasting base juice that mixes easily with almost anything else.
• Broccoli – While definitely high in alkalines, broccoli
has some of the best across the board general nutrition of
any food. Containing substantial portions of a healthy daily
dose of close to two dozen different vitamins and minerals,
a growing number of nutritionists and savvy cooks are
trying to work broccoli in to the daily diet of their clients.
This shouldn’t be that difficult, because broccoli is immensely versatile as a food. It is deli-
cious raw, steamed, cooked, or added to almost any other food – you can even roast it.
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• Avocados – Avocado is another food that is probably
wouldn’t hurt to work into your daily diet. It gets a lot of
bad press because of its high fat content, but what most
people don’t realize is that these are ‘good’ fats, which
won’t really make you gain weight. Think of it like ‘good’
and ‘bad’ cholesterol; same principle. Avocado makes the
list because not only is it super-high in alkaline content and antioxidants, but it also has
more oleic acid than probably any other food. This compound promotes your metabolism,
helps fight bad cholesterol, and reduces the risk of heart disease.
• Celery – This is another food similar to cucumber, in
that it has a very high water content. You’ll find it used
more often as a juice and soup base than as a smoothie
because of the higher cellulose content. Celery is of course
loaded with alkalines but also surprisingly high in vitamin
C as well as compounds referred to as phthalides and
coumarins; again agents that inhibit cancer and improve heart health (a common
theme among all alkaline-heavy foods in case you haven’t noticed by now).
• Bell Peppers – Bell peppers are some of the
tastiest foods on this list, and also some of the highest
in different types of antioxidant families. They contain
literally dozens of distinct antioxidant compounds,
including some of the most complex ones in existence.
Bell peppers have over thirty different carotenoids
present, for example. They also have twice as much vitamin C as the
typical orange does.
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Stay Hydrated
11
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Stay HydratedWater is the single most important nutrient for our bodies.
Water is involved in every function of our bodies.
Water is the major ingredient in all liquids in our bodies.
Water helps carry nutrients and oxygen TO our cells and waste FROM our cells.
Water is essential for good health. Your cells, tissues
and organs require water to perform correctly. This
occurs when you are hydrated!!
Breathing, sweating and elimination all contribute to a loss of water each day.
Dehydration occurs when the amount of water leaving the body is greater than
the amount being taken in.
At birth we are approximately 95% water by weight.
As we age we become about 50% water by weight.
Symptoms of Dehydration May Include
Headache Dry, sticky mouth
Heartburn Sleepiness or tiredness —
Back pain children are likely to be less
Thirst active than usual
Decreased urine output Hunger
Dry skin
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Most people drink nowhere near enough
water and the water they do drink is
oxidizing, acid (low pH) and contributes to
premature aging. This has been proven in
thousands of clinical cases. Today, acidity
abounds due to improper eating and drinking
habits. This acidity sets the stage for almost
every illness you can name. You will be
amazed at the health goals you can achieve
when acidity is no longer ruling your body.
In the area of taking small incremental steps
that have an effect on the bigger picture of bringing you closer to an alkaline body, drinking
alkaline, antioxidant, ionized water is the easiest and, in my opinion, the most crucial step.
If you have not yet discovers alkaline water then use spring water rather than reverse
osmosis. Strive for ½ your body weight in ounces of water daily. Be sure to add
this to your menu planner.
I will begin drinking
more good water
and add to my
menu planner on: ______________________________________
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Drink Green Juice
14
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Drink Green JuiceGreen juices carry oxygen throughout your body, oxygenating every cell and tissue, facili-
tating an oxygen-rich environment, providing the playground for healing and health.
Consider green juice your new BFF!
Green juice is one of the most nutrient rich raw food
recipes that you can use to supercharge your body and
get the total amount of servings of vegetables that you
need in each day.
Drinking green juice regularly will not only help to give
you energy and give your body added nutrients to boost
your immune system, but when you drink green juice
on a regular basis you can actually start to work on disease prevention for your body. This
is because with all of the nutrients in green juice, your body will be ready to take on any
challenge and you will be healthier than you have ever been before.
Perhaps one of the biggest benefits to green juice is that it increases alkalinity.
Green juice is becoming one of the most popular raw food recipes for helping our bodies
increase the amount of alkaline and to balance our overall body pH which can help to give
us more energy as well as help with disease prevention. One of the best ways that you can
absorb these rich nutrients is through juicing. This means that you can get more nutrients
packed into a glass of green juice then you would into a green juice smoothie that you
would make in a blender. This method is far quicker than you actually eating raw
vegetables or even blended vegetables because your body simply doesn’t need
to break down the nutrients to absorb it. This is the main benefit to juicing.
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Yes I will admit it here... I am a total juiceaholic!
3 months into green juicing, I had lost 12 pounds and 2 sizes.
I thought I was really hot!
6 months into green juicing I had lost 20 pounds and 4 sizes.
Today I am 28 pounds lighter, 4-5 sized smaller, have
more energy than I could ever imagine and find myself
singing all day long. I feel as if I have woken up from
a deep sleep.
Personally, I believe that learning to add green juice in your menu plan is one of
the top most significant gifts you can give yourself and those you love.
As you spend more time with us here at Renewed Living, you will learn additional
information about this life changing action called green juice. It is a priority of our beliefs
and you will want to give it serious consideration. Truth be told, I actually prepare two
days worth of green juice at a time and store it in a glass mason jar with lemon.
Be sure to check out www.renewedlivinginc.com and review Green Juice 101
on the home page to get started.
I will check out Green Juice 101
at www.renewedlivinginc.com and
start to learn how to juice on: ____________________________
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Start Your Day
17
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Start Your DayEach morning I begin my day with a
cup of warm alkaline water with
lemon and cayenne pepper.
Even the picture is comforting and
makes me feel fantastic! Our bodies
recognize this combination as a
champion at stimulating the digestive
system, increasing hydration, helping with cleansing and detoxing, supporting your
immune system, increasing alkalinity, reducing stomach bloat and weight loss.
Between 4am and noon is when the body attempts to get rid of all of the by products
and leftovers created digesting and absorbing the food you ate the previous day.
Making sure this process completes smoothly is critical, because wastes that remain
begin to grow toxic to your system the longer they remain in your body. Disruption of
this cycle is the most common cause of metabolic and digestive issues that people
This tip is one of the easiest and most powerful enhancements you can make.
As someone who is always thinking about their immune system and how to
stay alkaline, this is a true home run. Some changes are harder than others to
incorporate but not this one. Your body will thank you.
I will begin having warm
water with lemon and
cayenne pepper on: _____________________________________
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Become aSecret Santa
19
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Become a Secret SantaThere are so many ingredients and super foods being discussed today that it can be challeng-
ing to figure out where to begin. Here are a few of my favorite choices to get you started:
Kelp
Kelp is among the most highly praised sea vegetables, mainly
because of its nutrients and content of proteins, which is
comparable in quality to the protein found in foods of animal
origin. This brown sea vegetable is able to help in the detoxi-
fication process because it has algin (sodium alginate) in its
composition. Algin will help eliminate any radioactive particles or
heavy metals that your body has made contact with. In addition,
kelp will: improve digestion, promote adrenal, pituitary and
thyroid health, purify the blood, and relieve arthritis symptoms.
Turmeric
Turmeric is a plant. You may know turmeric as the main spice
in curry. It has a warm, bitter taste and is frequently used to
flavor or color curry powders, mustards, butters, and cheeses.
But the root of turmeric is also used widely to make medicine.
Turmeric is used for arthritis, heartburn (dyspepsia), stomach
pain, diarrhea, intestinal gas, stomach bloating, loss of appetite,
jaundice, liver problems and gallbladder disorders. It is also used
for headaches, bronchitis, colds, lung infections, fibromyalgia,
leprosy, fever, menstrual problems, and cancer. Other uses include depression,
Alzheimer’s disease, water retention, worms, and kidney problems.
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Cacao
Cacao is a type of tropical tree, part of the evergreen family
that produces the world’s chocolate in raw form, before fat,
sugar, and other “sweeteners” are added. Cacao is not added
to dark chocolate; it actually is chocolate! Cacao is packed with
vitamins and antioxidants that make it almost a super food or
natural Multi-Vitamin! The beneficial ingredients found in the
Cacao nibs (raw chocolate) are antioxidants, essential minerals
and vitamins.
Ginger
Ginger is an herb. The rhizome (underground stem) is used as
a spice and also as a medicine. It can be used fresh, dried and
powdered, or as a juice or oil. Ginger is commonly used to treat
various types of “stomach problems,” including motion sickness,
morning sickness, colic, upset stomach, gas, diarrhea, nausea
caused by cancer treatment, nausea and vomiting after surgery,
as well as loss of appetite.
Enter Secret Santa!Shhhhhh, it is a secret but I add kelp, turmeric and ginger to many of my recipes and
never tell anyone! Yes, it is so easy and feels great knowing I am helping my friends
and family. I add kelp and turmeric to salads, salad dressing, sauces, dips,
entrees and even desserts. Ginger goes in all my juices and smoothies.
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The easiest way to develop this habit is to start with a couple of these ingredients and
experiment with a couple of new recipes. You could even put this on your menu planner.
The first 2 ingredients I will secretly add are:
1. ___________________________________________________________
2. ___________________________________________________________
The first 2 recipes I will use are: 1. ___________________________________________________________
2. ___________________________________________________________
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Recipes
23
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Energizing Green JuiceRefreshing, energizing and a must on any healthy plan.
Equipment:
Juicer (not blender)
Ingredients:
2 large cucumbers 2 stalks of celery
½ bunch of fresh spinach of celery
½ bunch kale 1 lemon
1 inch ginger
Handful of basil
Directions:
Wash all ingredients in alkaline water
Juice the cucumbers followed by the celery
Add spinach and kale reserving a couple of leaves out
Add lemon
Juice ginger by wrapping it up inside leaves
Elaine’s Tasty Tips:
Peel ginger with a spoon
Adjust the lemon and ginger to taste
You can double this recipe and store some in glass jars filled to the top with a slice of lemon
Personally I make about a quart at once daily and use it throughout the day
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Basic Chia Breakfast PuddingGreat way to start the day. This is a basic recipe and can be used to
create numerous recipes.
Equipment:
Container to store chia pudding in
Ingredients:
2 cups almond milk
½ cup chia seeds
½ tsp vanilla
½ tsp cinnamon
Directions:
Soak all ingredients overnight, or at least an hour
Stir when you are ready to use
Elaine’s Tasty Tips:
Here are some options for creating breakfast puddings
Shredded coconut, goji berries and blueberries
Goji berries, hemp hearts and raw oats
Apple, goji berries and coconut flakes
I could go on and on but you get the idea
I like goji berries in this almost all the time
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Mock Salmon PateThis is a true staple in our home.
Equipment:
Blender
Ingredients:
2 cups walnuts
1 scallion
1 red bell pepper
1 teaspoon sea salt 2 stalks celery
Directions:
Combine all ingredients in a food processor until smooth
Elaine’s Tasty Tips:
This delicious pate can be served as, in a wrap, over a salad or with crackers
Sometimes I make celery or endive boats
Terrific to spoon on raw veggies sliced like cucumbers
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Elaine’s Favorite Salad DressingSo simple and yet so good.
Equipment:
Whisk
Citrus Squeezer
Ingredients:
Juice from half a lemon
One Tbs of olive oil
One tsp of capers
Dash of pepper
Little bit of kelp
Directions:
Whisk all ingredients together.
Elaine’s Tasty Tips:
This is one of those recipes where you can slip in kelp, dulce,
turmeric and know no one will know but you!
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Chocolate Truffles Rolled in CoconutThis is a terrific dessert to bring to someone’s party.
Equipment:
Food processor
Ingredients:
3 cups dry walnuts
2/3 cup raw cacao powder
¼ tsp sea salt
1/3 cup pitted Medjool dates
¼ cup shredded coconut 1 Tbs vanilla
Optional: ¼ cup fruit puree
Directions:
Combine everything except the dates in food processor. Do not over process!
Add dates and pulse until mixed well
Use a tsp of mixture and roll into a ball.
Roll in shredded coconut or cacao nibs.
Serve or place in an airtight container.
Elaine’s Tasty Tips:
I like to add a about ¼ cup of fruit puree.
Raspberry is my favorite but experiment
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A Solution for You
29
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TRUST ME, LIFE WILL NEVER BE THE SAME
ONCE YOU LEARN HOW TO MAKE GOOD HEALTHY CHOICES!
A Solution for YouI find that most clients who come to see me are confused about what to eat. Even
though we live in the age of information, the information that’s out there can be
overwhelming or even give conflicting advice.
It’s time to ditch the information
overload and figure out which foods
work for your unique body. I’ve already
created the blueprint for you in my
program Renewed Living Detox.
To learn how to tap into the wisdom
of your body and achieve endless energy
and optimal health, CLICK HERE.
In health and gratitude,
Elaine Gibson
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TestimonialsWhat is it like to work with me?
“I thought I didn’t have time to introduce new concepts into my life… I was wrong.”
It is never too late to make positive changes. Open your mind and your
heart and allow Elaine’s inspiration and knowledge be the catalyst for
the progression to a healthy you. I, like many others, lead a hectic life.
I thought I didn’t have time to introduce new concepts and activities into my life, it was
just too much effort. I was wrong. With Elaine’s assistance and understanding, the small
steps of change I took have now become an integral part of my routine. I no longer see
the future desired changes as large and unachievable.
Take care of yourself, you deserve it. And so do those who love you.
Marianne Baker, Annandale, VA. Clinical Project Manager
“Thanks for the help, lost 78 pounds.”
THANK YOU so much for the advice and information on green juic-
ing and smoothies, which I am absolutely addicted to. Your raw food
tips, coupled with simple steps to better health have helped me lose 78
pounds! Yes weight loss, although not the focus as you say-getting healthy is-was a direct
by-product. I have not felt better in years. My 2 year old thanks you; her daddy will be
around to see her milestones in life.
Thank you Elaine and the folks at Renewed Living!
Brian Ellsworth, Buffalo, NY Business Owner