The Health Seeker’s Kitchen

The Standard American Diet (SAD)

We are supposed to add a lot of color to our diet, but this is not what we are talking about. Everything we place into our mouths in the form of food or drink, affects the health of our physical bodies – either for good or for bad. Thus if we desire good health, we must carefully consider what we place into our bodies. What most people do not realize is that almost every physical problem they experience (other than accidents) has a diet-related cause.

The Changing American Diet• We are eating 2 ½ pounds more cheese than we did in 1970. 28 pounds

per person each year. One of the largest sources of saturated fats, next to ground beef.

• The average American consumes 195 pounds of meat, poultry, and fish every year. That's 18 pounds more than in 1970. It's also more than ever before. Chicken accounts for most of the rise: it has nearly doubled since 1970, while beef has fallen by about 20 percent. That's good news, given the link between red meat and heart disease and colon and prostate cancer.

• But things could be better. We still eat 115 pounds of red meat (beef, pork, veal, and lamb) each year, compared to 80 pounds of poultry and fish. What's more, much of that chicken is fried in unhealthy partially hydrogenated shortening. And more animal foods leave less room for fruits, vegetables, beans, and other plant foods that will cut the risk of cancer and heart disease.

America’s Shocking Sugar Consumption

• Today, an average American consumes 2-3 pounds of sugar each week. While at the end of the 19th century (1887-1890), the average American consumed only 5 lbs. per year.

• Over the last 20 years, sugar consumption in the U.S. has increased from 26 pounds to 135 lbs. of sugar per person per year.

• Hidden Culprits: Sugar consumption includes highly refined sugars that are incorporated into many of the foods we eat (bread, peanut butter, condiments, sauces, etc.). Some of these are better known as sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup.

• Insulin Impacts: Sugar raises insulin levels, inhibiting the release of growth hormones which depresses the immune system. Further, too much insulin promotes the storage of fat, so that when you eat foods that are high in sugar, you’re enabling rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease.

• Degenerative Disease: Sugar has no real nutritional value (minerals, vitamins and fiber) and as a result, has a deteriorating effect on the endocrine system, causing sugar consumption to be one of the causes of degenerative disease.

A Predominately Plant-Based Diet

A plant-based diet consists of raw fruits and vegetables, fresh vegetable juices, green juices, raw nuts and seeds, bread and cooked grains, cooked vegetables, beans, legumes and pasta.

What you get from plants include the most health promoting chemicals and nutrients known to man: Tons of fiber, phytonutrients, antioxidants, vitamins and minerals that are abundant in all plant foods.

What you are avoiding by consuming a high percentage of plant-based foods are: Saturated fats, dietary cholesterol, and other compounds that are detrimental to your health.

How do I Begin a Predominately Plant-Based Diet?

• There are certain transition foods you can substitute for different foods if you are just starting out or concerned about missing them.

• Grain burgers, plant-based cheeses, veggie ground round, chick’n scallopini, etc.

• Although they are not necessarily a health food, it is still a good substitute because you are getting yourself off some of the harmful compounds that are in the animal-based foods. And, they are okay to use in small amounts with all your good plant foods.

• People sometimes think about all the things they are going to miss when limiting animal foods. You really won’t miss anything when discover all that you can do with plant-based foods.

• The Health Seeker’s Kitchen recipes are designed to provide delicious plant-based options that are so delicious, you won’t miss all the stuff that isn’t good for you.

• 85% Raw, 15% cooked food is a good plan. Save cooked food for evening meal. 50% raw and 50% cooked for children.

Health Starts with Your Gut• 90% of disease starts here.• Your stomach and intestinal tract houses most of your immune system.• Boost your internal army with probiotics.• Most people have a 80% bad bacteria ratio to 20% good bacteria.• A good proportion would be 80% good/20% bad.• Everyone needs probiotics: -If you have ever taken an antibiotic. -If you have ever eaten meat. -One glass of milk can have a lot of antibiotics. - If you ever have had chlorinated water. -If you consume sugar.Help gain good bacteria by:Eat cultured products, pickles, kombuca, kimchi, sauerkraut, etc.A good probiotic – “Primal Defense” by Garden of Life

Preserve Your Enzyme Bank Account

• Dr. Edward Howell “Enzyme Nutrition” The Food Enzyme Concept. - You are not what you eat, but what you digest. - What you don’t digest can be used against you in a court of health. - Dr. Howells theory is that you have a certain amount of enzymes and

when they run out you are close to death.All raw food has the enzymes present to help digest it. When cooked you

destroy these enzymes and your body has to give up more of it’s own.How to preserve your own Enzymes: - Eat when hungry. - Chew food thoroughly - Eat more raw foods - Soak or sprout your grains, legumes, nuts & seeds. - Take a digestive enzyme.

Protein• All plant foods have protein-only food eaten by elephants, horse, and hippos. All

three have no trouble growing muscle, bone and the tissue they need.• Excess protein consumption causes the kidneys to pull large quantities of calcium

from the body, causing bones to weaken and kidney stones to form.• Scientists have found that animal proteins are particularly damaging to the body,

because so many of their amino acids contain sulfa, which is far more toxic to the liver and kidneys than vegetable proteins.

• One of the most time-honored approaches to healing the kidneys and liver, in fact, is to eat a low-protein diet, especially a diet low in animal proteins. When the protein content of the diet drops, kidneys are strengthened and very often healed.

• Americans have always had a love affair with animal protein - an affair that, unfortunately, is making us sick.

• Include more plant based protein- Quinoa, legumes, tempeh, beans, nuts, seeds, green foods, barley juice.

• Barley Juice has more protein per weight than a steak.

Calcium

• You build bone until you are 30 and then you start decreasing bone. • Osteoporosis is the silent thief. • What you don’t know will hurt you.• Newest Bone Health Report: By 2011, 50% of American adults men and women over 50 are at risk for bone

fractures.• Decrease bone: - Sodas, cooked foods (acid condition), sugar, no sunshine (need Vit. D to work with Calcium), lack of exercise

makes you loose calcium, high salt consumption, caffeine, smoking.• Increase bone: - People who eat plant-based diets and are active tend to have strong bones. - Sunshine (15 minutes daily) or take a vitamin D sublingual (under tongue) supplement. - 1 cup broccoli has as much calcium as a glass of milk. - Green Barley Juice has 10 times the calcium of milk. - Replace your milk with Barley Juice - Replace your milk with Carrot Juice - Beans are loaded with calcium. - Chia seeds, sunflower seeds, sesame seeds are good sources of calcium

Barley Juice

Young barley grass is one of the most nutrient-packed foods found in nature. With 10 times the calcium of milk, 5 times the iron in spinach, and more protein per weight than a steak, barley juice is a super food.

Loaded with every essential amino acid, over 12 minerals, and 13 different vitamins.

• Naturally improves energy• Rich in antioxidants• Improves digestion & regularity• Alkalizes the internal body• Helps rebuild the immune system• Provides raw building blocks for the hair, skin and nails• Contains cleansing properties•Anti-inflammatory ingredients•Promotes clear thinking

Carrot/Vegetable Juice

• Carrots are a rich source of beta carotene (two 8 oz. glasses give you 800% of your daily allowance of Vit. A) – Healthy mucus membranes and decreases illness due to dry environment.

• One 8 oz. glass gives 35% daily vitamin C• Rich source of B complex vitamins.• Its mineral content is also rich in calcium, copper, magnesium,

potassium, sodium, phosphorus, iron, sulfur, and chlorine. • 10% potassium needs (8 oz. glass)• Eight fluid ounces usually yields no more than 80 calories. Carrot

juice is an excellent nutritional supplement for dieters. It provides a rich source of vitamins and minerals which are readily available at the cellular level.

Flax Seed Nutrition• High in most of the B vitamins, magnesium, and manganese• Rich in Omega-3 Fatty Acids: Helps in the inflammation of our

bodies.• High in Fiber – You would be hard-pressed to find a food higher in

fiber (both soluble & non-soluble).• Cholesterol-lowering effects.• Promotes proper bowel function.• High in phytochemicals, including many antioxidants. • Balances female hormones.• Reduce peri-menopausal symptoms, possibly prevent breast cancer

and Type 2 diabetes.• Need to grind them, or they will just “pass through”.• Put on oatmeal, on top of yogurt, mix in apple juice.

The 20 Fruits and Vegetables with the Least Amount of Pesticides

• 1. Onion• 2. Avocado• 3. Sweet Corn (Frozen)• 4. Pineapples • 5. Mango• 6. Asparagus• 7. Sweet peas (Frozen)• 8. Kiwi • 9. Bananas• 10. Cabbage• 11. Broccoli• 12. Papaya• 13. Blueberries• 14. Cauliflower• 15. Winter squash• 16. Watermelon• 17. Sweet Potatoes• 18. Tomatoes• 19. Honeydew Melon• 20. Cantaloupe

The 20 Fruits and Vegetables with the Most Pesticides:

• 1. Peaches • 2. Apples• 3. Sweet Bell Peppers• 3. Celery• 5. Nectarines• 6. Strawberries• 7. Cherries• 8. Pears• 9. Grapes (Imported)• 10. Spinach• 11. Lettuce• 12. Potatoes• 13. Carrots• 14. Green Beans• 15. Hot Peppers• 16. Cucumbers• 17. Raspberries• 18. Plums• 19. Grapes (Domestic• 20. Oranges

Aggregate Nutrient Density Index• Andi Score: Aggregate Nutrient Density Index (To determine the scores all known vitamins and minerals

were considered and added in ) "Eat for Health" by Dr. Joel Fuhrman

• Top 10 vegetables, in terms of their ANDI scores:• Mustard greens, cooked (1,000) • Watercress, raw (1,000)• Kale, cooked (1,000)• Turnip greens, cooked (1,000) • Collard greens, cooked (1,000)• Bok choy, cooked (824)• Spinach, raw (739)• Spinach, cooked (697)• Brussels sprouts (672)• Swiss chard (670)

• The top 10 fruits and their ANDI scores:• Strawberries (212)• Pomegranate juice (193)• Plums (158)• Raspberries (145)• Blueberries (130)• Oranges (109)• Grapefruit (102)• Cantaloupe (100)• Kiwi (97)• Watermelon (91)

Typical Health Seeker DayBreakfast: Barley juice or green smoothieMid-Morning: 8 oz. glass of fresh vegetable juice 2/3

carrots, 1/3 greens, or piece of fresh fruit, broccoli, cauliflower florets or celery sticks with some raw almond butter.

Freshly ground flax seed in apple juice to help maintain proper bowel function.

Lunch: Barley juice, vegetable salad, pita pocket stuffed with veggies, fruit/veggie smoothie

Mid-Afternoon: Fresh Vegetable Juice –keep foods raw.Dinner: Barley Juice, salad (eat first)- include nuts, seeds,

avocados, etc. Cooked meal.Evening snack: Piece of fruit(Plan from: Hallelujah Acres)

Replacing Dairy

• Almond, oat, rice or coconut milk & cheeses.• Tempeh (fermented whole soybean)• Dried beans or peas

Refried beansFigsCorn TortillasBlack strap molassesTofu Processed with calcium AlmondsBroccoli KaleMustard GreensBok Choy

Green Juice

Making Almond Milk

Spiced Raw Almond MilkSpiced Almond Milk•1/2 cup almonds (soaked overnight)•4 cups filtered water•4-5 dates soaked in warm water for about 5 minutes and pitted•¼ tsp cinnamon•¼ tsp nutmeg• dash of cloves Place all ingredients in a high speed blender and blend until nuts are pulverized. Let mixture sit for about 10 minutes. Pour mixture through a nut milk bag or several layers of cheesecloth and squeeze all the liquid into a bowl. Transfer the almond milk to a glass jar and store in fridge for up to two days. ENJOY!

Barley Juice or Green Smoothie

1 tsp. Just Barley Organic Juice Powder 1 frozen banana

1/4 cup parsley or spinach1 cup waterBlend until smooth. Enjoy!

(You can add other frozen fruit if desired and switch up the parsley and spinach with kale, collards or cabbage)

Taking Lunch to Work

• Use large cooler type bag.• Pack food in glass containers.

Raw Jicama Chili Fries

Raw Nori with Spicy Almond-Asian Sauce

Cauli-Bean Tacos

Cauliflower, onion, Serrano pepper, low sodium black beans, lettuce, tomatoes, cilantro, lime, almond jalapeno jack cheese & homemade 100% whole wheat tacos.

Health Benefits on: www.thehealthseekerskitchen.com

Indian Samosa Wraps

Potatoes, onion, carrots, peas, sun-dried tomato, salt-free vegetable broth and homemade tortillas with coconut milk) www.thehealthseekerskitchen.com

Asian Tempeh Salad with Sesame Lime Dressing

Brown rice gluten-free noodles, carrot, celery, yellow squash, red leaf lettuce, parsley, plain fermented tempeh, lemon, apple cider vinegar, lime, sesame oil.

www.thehealthseekerskitchen.com

Green Chili Polenta with Red Sauce & Cucumber Slaw

Green chili & cilantro polenta, favorite red sauce, carrots, cucumber, green olives & apple. www.thehealthseekerskitchen.com

10 minutes from start to finish

Healthy Desserts

Raw Peach, Mango & Blueberry CrispLemon-Chia Fudge

Grilled Peaches with Blueberry Ice-cream

Toasted Almond-Cherry Ice-cream Low-Fat Whole Wheat Molasses Cookies

Healthy All-Purpose CleanerPeroxide - Non-toxic and effective wayTo kill germs.

• 32 oz. hydrogen peroxide bottle half full, and fill the other half with water (Kills bacteria, viruses & mold)• 8 drops lemon oil (lemon is an antibacterial, deodorizer and disinfectant)

8 drops tea tree oil (tea tree is an antiseptic, antibacterial, antiviral and antifungal)• 2-5 drops lavender oil (or you could use lemon, peppermint, orange, vanilla, etc.)

Shake well before use.*note: Make sure you use the brown bottle for the container. It looses it's strength when exposed to light.

You can also use peroxide in your toilets and spray on vegetables. Baking soda in a shaker for scrubbing out sinks, tubs and showers.

For tile floors: Equal parts of peroxide and hot water in a bowl with a dash of dish soap. Go easy on the soap.Benefits: No sinus problems, healthier & safer environment.