Reasonably Raw

Reasonably Raw
Reasonably Raw
Eating Your Way to Health, Happiness,
& Wholeness
Dr. Frank J. Ferendo
P ROCESS P UBLISHING C OMPANY

W ESTERLY, R HODE I SLAND
Copyright © 2008 by Frank Ferendo
All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system or transmitted in any form or by any means, electronic, mechanical,
photocopying, recording, or otherwise without prior written permission of the copyright
holder, except brief quotations.
Disclaimer: This publication contains the ideas and opinions of the author. It is intended
to provide helpful information only. The book is not intended as medical advice.
The author disclaims any responsibility for liability or loss incurred as a result of the use
and application of the contents of this book.
Published by Cover and book design by

Process Publishing Company Jill Shorrock
10 Sunny Dr.
Westerly, R.I. 02891
Library of Congress Cataloging-in-Publication Data
Ferendo, Frank
Reasonably Raw: Eating Your Way to Health, Happiness, and Wholeness
By Dr. Frank J. Ferendo
p. cm.
ISBN-978-0-9795180-2-7
LCCN: 2008933869
Library of Congress subject heading:

1. Raw food diet. 2. Raw foods. I. Title.
The author may be contacted at fjferendo@cox.net.

Videos for recipes and inspiration may be accessed at reasonablyraw.blogspot.com.
More information may be found at frankferendo.com.
Printed in the United States of America

This book is dedicated to my children:
Gina—the inspiration for this book and so much more.
Frankie—creative passionate wild genius.
Angela—so much like her dad.
You are the true loves of my life and my precious teachers!
A CKNOWLEDGMENTS
I would like to thank Gina and Steven Law

for getting me started on the raw food journey
and keeping me inspired.
I would like to thank Frankie and Angela
for their inspiration—
and you too, Megan and Andy.
I would like to thank my editor Cherie Gingerich
and book and cover designer Jill Shorrock.
C ONTENTS
Preface .................................................................................. 11
Introduction .......................................................................... 13
1. The Long-Living People . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
2. The China Study . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
3. Victoria Boutenko and Green Smoothies . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
4. Climate Change and Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
5. Victoria Boutenko and 12 Steps to Raw Foods . . . . . . . . . . . . . . . . . . . 47
6. Carnivores, Omnivores, and Herbivores . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
7. Ann Wigmore and the Hippocrates Health Institute . . . . . . . . . . . 61
8. Brainwashed! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75
9. David Wolfe, Superfoods, and the Best Day Ever ............... 83
10. The Ethical Considerations of Eating Animals . . . . . . . . . . . . . . . . . . . 93
11. Douglas Graham and Natural Hygiene . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
12. Gabriel Cousens and Conscious Eating ............................ 115
13. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123
14. The Change Process: Becoming Raw . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131
15. Recipes to Live For ........................................................ 153
16. A Holistic Perspective . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 165
PREFACE
I’d like to share with you some things I’ve learned over the past several
years that are quite amazing and can bring you much happiness and
health. What I have learned has so changed my life that I am extremely
excited to be sharing it with you. The ideas in this book can make you
healthier and happier than you ever thought possible.
Much of what we believe about food is wrong. Our ideas of what
is good and bad for us come from corporations that benefit financially
from our eating their foods and not eating others. We have been taught
(brainwashed is more accurate) by these companies since the 1940’s,
when it was first discovered that eating animals was maybe not such a
good thing. Ever since then, the food industries have used all their
power and resources to convince us otherwise.
You should know that from scientific research (unbiased research)
we now know that eating cooked foods causes our stomachs and
intestines to have coatings of thick mucus to protect against toxins and
acids. Our pancreases have become about twice the size of that of a
horse. When we eat cooked foods, our body thinks it has an infection
and begins making white blood cells.
Cooked food fiber passes slowly through our digestive system and
partially rots, ferments, and putrefies. Our bodies work hard and get
little. Cooking destroys the nutrients in foods. But you probably
already know that. Raw foods contain enzymes that survive the
11
hydrochloric acid of the stomach and enter our blood and organs.
These enzymes act as catalysts to feed our cells, along with the organic
vitamins, minerals, proteins, and fats found in uncooked foods.
I have purposely kept this book short. I’ve waded through many
books and articles, weeded out the extra verbiage, and written down
the essential facts and truths about healthful cultures around the world,
the food industry, and the raw vegan diet. I have included what I felt
was the best of the best and what works.
While keeping this book short, I have added much more
information on my website. You can also go to my youtube channel,
www.youtube.com/user/frankferendo, and see how to make many of
the recipes in the book. You can visit my website, frankferendo.com,
and find much more information and many more resources. In addition,
just google “raw foods” and you will find many more helpful websites,
blogs, newsletters, and discussion groups. I highly recommend using
youtube to find plenty of interesting raw food recipe demonstrations.
They will inspire you!
Becoming more aware of how your food and diet beliefs have
been carefully cultivated by the food industry will open you up to the
possibility that there may be a better way to eat. Becoming more aware
of how good you can feel eating more raw foods may inspire you to
give it a try. And seeing how easy it is to gradually add raw foods to
your life, as demonstrated by the videos, you will be glad that you took
the time to consider being reasonably raw.
12
I NTRODUCTION
“Take care of your body with steadfast fidelity. The soul must
see through these eyes alone, and if they are dim, the whole
world is clouded.”
–JOHANN WOLFGANG VON GOETHE
I am not sure how or why I became interested in healthy living.

My upbringing would not have suggested it. The only thing that
comes to mind is that it must have been through reading some book
or magazine. And then during college I began a daily running routine.
The first time I ran, barely making a mile, I came home coughing,
wheezing, and coughing up phlegm.
Several years later, in 1977, Jim Fixx’s The Complete Book of
Running came out and I got serious about exercise. Eventually I
worked up to my current practice of jogging five miles a day. I’ve since
added some weight training.
My first experiments in improving my diet involved making a
breakfast drink of brewer’s yeast and milk. In 1987 the book Fit For
Life by Harvey and Marilyn Diamond became a best seller. Based on
the principles of Natural Hygiene, which is one of the raw food branches
covered in this book, the Diamonds encouraged people to eat lots of
fruit on an empty stomach, as well as eating live high-water content
13
foods, along with proper food combining (an example would be not
eating a protein and a carbohydrate together in one meal). I read the
Diamonds’ book and tried to follow its teachings. The end result was
that ever since then I have always eaten fruit for breakfast.
Two years later, the Juiceman, Jay Kordich, came through town
telling his story of how juicing raw fruits and vegetables saved him
from cancer. I heard him on the radio and promptly bought a juice
machine. I didn’t stop at one juicer; I kept buying them until I was
convinced I had the best one. I juiced carrots everyday for about ten
years. (I also forced carrot juice on my kids, with uncertain results,
although all three are health-conscious now and my oldest daughter
makes juices for my grandchildren.)
I was getting the message about health everywhere I turned. Then
in the late 80’s I met a woman well beyond seventy years old. She
looked years younger and told me of her thirty-year-old boyfriend who
could not keep up with her. She said that yoga was her secret. So I started
doing yoga. She also told me to read John Robbins’s Diet for a New
America. The book tells of the horrors of the meat and dairy industry
and advocates a vegan diet.
So convincing was the book that I became a vegetarian for one year.
My daughter Gina became one permanently. I desperately wanted to
stop eating animals and dairy products, but I did not have the will
power. I felt guilty about the slaughtering of animals, but my desire for
hamburgers was greater. I knew that the animal food industry was a
significant polluter of our environment. Still, I couldn’t make myself
change my diet.
14
“Transformation is through the body, not away from it.”
–ECKHART TOLLE
For nearly twenty years I did not make any more health changes.
I ran every day, I ate my fruits and vegetables, I was very conscious of
what I put into my mouth. I should have been very healthy. I was
doing much better than the average American, I thought. And then I
went for a physical and the doctor told me, practically with glee in his
voice, that my cholesterol was 242.
How could this be? “Doc, I eat healthy foods; I run.” To which he
replied, “It’s probably your genes. If you can’t get your cholesterol
down by changing your diet, we’ll have to put you on Lipitor.”
You have got to be kidding me! I am not taking a pill. There is no
way I am going on a drug. Putting a foreign substance into my body is
not natural. Lipitor may make my cholesterol level go down, but will
it make me healthier? If I don’t change my diet, have I really made
things better or have I just masked the problem? It seems to me that
drug companies make a lot of money, and all one gets is the false sense
of security that you have done something when in reality that isn’t the
case. Eliminating the symptom doesn’t get rid of the cause.
Meanwhile, my vegetarian daughter Gina informed me that she
15
and her husband were “going raw.”
“What do you mean? You’re not eating cooked foods anymore?
Gina, I’ve always admired you for not eating meat, but this is crazy.
What will you eat?” I forget what she said, but I walked away thinking
that she had gone too far. I knew I shouldn’t have made her drink
carrot juice.
A month later I saw her and my son-in-law Stephen—they were
literally glowing. I could not believe it. They were radiating health.
Now I was interested. I asked her for a book on this raw food stuff (of
course, I need a book) and she gave me Victoria Boutenko’s Green for
Life. I read the book, fooled around for a bit with green smoothies and
salads, but then gave it up. I could not stop eating hamburgers and
French fries, pizza, ice cream, and you name it. I’ll live with the high
cholesterol. I run five miles a day, there is no way I can have heart
disease, I thought. I decided to take my chances—but the seed had
been planted.
In the spring of 2007 I came down with a cold that just wouldn’t
go away. Finally I went to a doctor for an antibiotic to put an end to it.
The nurse took my blood pressure. “Your blood pressure is 160 over 100.”
She tried my other arm. Just as bad. Now I have high blood pressure
along with the cholesterol.
That was it. There was no longer any denying that, given all that I
was doing for my health, I still had problems. Since I refused to start
taking pills, I decided I had to do something. I began reading and
everything I read pointed to “going raw.”
16
In the beginning it wasn’t even about being raw that got me thinking
and motivated. Three books ended up on my desk. They were about
how to make changes, how the food industry in America works, and
the ethics of eating animals. So before I even began the process of trying
to eat raw foods, the universe, in all its wisdom, gave me a few tools to
turn away from a cooked, animal-based diet and taught me about how
to go about making these changes.
Changing For Good by James Prochaska, John Norcross, and Carlo
Diclemente explained to me that change is a process; it does not come
all at once through will power. There are stages of change. We move little
by little. Change involves consciousness-raising, finding alternatives to
old behaviors, expressing and accessing feelings and emotions, taking
action, enjoying the rewards of change, and helping relationships.
There is a reasonable way to go about making changes.
And then I found myself reading Michael Pollan’s bestseller
The Omnivore’s Dilemma. Here I discovered how many of our food
attitudes and beliefs are controlled and influenced by big business
interests. We as a country are suffering from a national eating disorder,
and it is fueled by the marketing of corporations and their influence
over the legislative process through lobbyists. We don’t eat what we
would naturally eat, we eat what we have been manipulated into eating.
The book that kicked me over the edge into action was The Way
We Eat: Why Our Food Choices Matter by Peter Singer and Jim Mason.
I was confronted with the impact of my food choices and how they
affected people, animals, and the planet. Singer and Mason describe
17
the incredible cruelty that factory farming inflicts on the animals we
eat. They reveal the lengths that the food industry goes to hide what
actually goes on in those farms. Most alarming of all was the destruction
to the environment caused by the food industry and the amount of
natural resources consumed. (If Americans gave up eating animals,
the oil saved would be like taking every car in America off the road.)
By this time, my emotions had joined what I knew in my head. I was
ready to change.
Now I was ready to begin reading and experimenting with the raw
food diet. I did more than experiment; I used the skills that I acquired
in getting my doctorate to research what was out there on becoming a
“raw fooder.” There are numerous people promoting various programs
for eating a raw, living-foods diet, and many of them don’t agree with
each other on what is best. I soon found that I needed to determine
who was helpful and who wasn’t. I needed to find out what was
scientifically based and what was just self-promotion and marketing.
I read everything I could get my hands on. To me, this was a life
and death situation. I wanted the truth. I wanted to discount what was
motivated by what people were selling; and people do have products to
sell even in the raw food movement. I went to the Raw Spirit Festival
in Sedona, Arizona and saw firsthand enough marketing and
contradictory approaches to health to make my head hurt. (I had to
escape and have a burger late at night when no one was looking!)
Ultimately, I felt I had to write a book so that I could put all that
I learned in one place and get my thoughts around what the best
18
approach to getting my health back was. I am totally convinced that
eating raw food is the way to go. Does that mean going 100 percent as
most advocate? That is something you have to decide for yourself.
I’ve tried to assemble the best of what is out there in this book. And
I’ve tried to point out the best that each person has to offer. The
answers to life’s challenges are not black and white. I think an eclectic
approach works best; why not take what makes sense to you from
everything that is out there? That is what I have done here. I’ve tried
to find the common thread that runs through all the approaches to raw
food. I hope it works for you.
This book is the result of what I found out as I made a serious com-
mitment to change my diet, to change my thoughts about food, and to
change my mind about what it is to live a healthy life. In the following
chapters I take information from all the many books I read and all the
experimenting I did and try to give to you a simple guide to beginning
a raw food journey. I’ve tried to inspire and motivate so you don’t have
to one day be on your deathbed saying, “Geez, I really wish I had taken
better care of myself.”
Eating more raw foods can save your life, give you more energy
than you ever dreamed, and if you learn how to make some of the
cacao recipes, you will certainly smile a whole lot more than you ever
did. I know I do.
19
Reasonably Raw
Books to Get You Motivated:
The Way We Eat: Why Our Food Choices Matter, by Peter Singer and Jim Mason.
2006. Rodale (Holtzbrinck Publishers).
Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss, by Joel
Fuhrman, M.D. 2003. Little, Brown and Company.
The Food Revolution: How Your Diet Can Help Save Your Life and Our World, by
John Robbins. 2001. Conari Press.
The Omnivore’s Dilemma: A Natural History of Four Meals, by Michael Pollan.

2006. The Penguin Press.
20
Chapter 1
The Long-Living People
“How would you like to live in a land where cancer has not
yet been invented? A land where an optometrist discovers to
his amazement that everyone has perfect 20-20 vision? A land
where cardiologists cannot find a single trace of coronary
heart disease? How would you like to live in a land where no
one ever gets ulcers, appendicitis or gout? A land where men
of 80 and 90 father children, and there's nothing unusual
about men and women enjoying vigorous life at the age of
100 or 120?”
–JANE KINDERLEHRER
Considering the natural diets of our closest relatives in the wild, the
primates, is one way to think about what we would eat if we were not
influenced by culture or people selling a product for profit. It seems
logical that a natural diet would be best. We will explore that in several
chapters, but for now I’d like to look at people and societies that live
the longest and have the healthiest lives.
In the next two chapters we will do exactly that. First we look at
four cultures where people live to be extremely old and healthy at the
same time. Then we will examine one of the largest studies concerning
the relation of diet to health ever conducted—the China Study.
21
Reasonably Raw
The Abkhasians
In the Caucasus Mountains of southern Russia live the Abkhasians. In

the 1960’s the Soviets made claims that the people there were living to
be well into their 100’s. One Abkhasian got his picture on a postage
stamp for being 168 years old. The Dannon yogurt company went out
there and made a popular commercial featuring a 110-year-old mother
telling her 89-year-old son to eat his yogurt.
It turns out that these people were not as old as they claimed. They
were probably “only” in their 90’s and early 100’s. More important
than their years was their physical fitness and mental alertness.
Researchers found them to be enjoying extremely good health. Only
the very oldest had wrinkles. Few needed glasses and most still had
their own teeth.
What was their secret? How did they keep healthy into old age?
The Abkhasians get a lot of exercise living in the mountains. There is
no question that physical activity is essential. They maintained their
physical fitness into old age by not retiring and working in the orchards
and gardens.
The other factor contributing to their health is diet. Breakfast consists
of fresh salad, cornmeal porridge, and a fermented drink made from
goat’s milk. Between meals they eat a great deal of fruit. Nuts are
also an important part of their diet. They eat almost no meat. They do
not eat fatty foods, sugar, salt, or butter. Overeating is considered
socially inappropriate.
The Abkhasians do not eat yogurt despite the Dannon commercials.
22
Chapter One – T H E L O N G - L I V I N G P E O P L E
The average cholesterol level of those over age 100 is below 100. There
is one more thing that may contribute to their long productive lives—
the elders are respected and revered simply for being old.
The Vilcabambans
Three hundred miles to the south of Quito, Ecuador, high in the

Andes mountains, is the village of Vilcabamba; it is also called the
Valley of Longevity. Here the inhabitants frequently live into their
100’s with youthful vigor and vitality. Degenerative diseases do not
exist there. No cancer, no diabetes, no osteoporosis, no Alzheimer’s.
No heart disease or high blood pressure.
International scientists have studied the Vilcabambanas for half a
century and the conclusion has been that their health is the result of
their diet and high levels of physical activity. There are no supermarkets
in Vilcabamba, no processed foods. Vegetables and fruits are picked
fresh daily and eaten on the spot. Occasionally they have milk or eggs,
but their diet is essentially fruits, vegetables, seeds, nuts, beans, and
whole grains.
It is interesting to note that their protein comes from vegetables,
whole grains, and beans. Their fat comes from avocados, seeds, and
nuts. They do not consume a large amount of calories compared to
American standards. Overweight people cannot be found in
Vilcabamba. Because of where they live, fresh fruit and vegetables are
available year round.
23
Reasonably Raw
The Hunza
Twenty thousand feet up in the Himalayan Mountains in

northwestern Pakistan is Hunza. Probably the most famous of all for
being a place where the people live well past 100 and where they have
perfect eyesight, no cancer, no heart disease, and no crime. (Also, no
money, no banks, no taxes, and no stores.)
It isn’t that these people just are not sickly, they are strong and
active their whole lives. They swim in ice-covered streams, they build
retaining walls for their gardens; they play wild games of volleyball and
polo. What makes them so healthy?
A look at their diet shows that it is quite different from what we
have been told is necessary for health by the food industry and our
government. They eat less than half the protein and a third of the fat
that we do. And it all comes from fruits, vegetables, and grains. They
do not eat animals. No food is processed and it is all fresh. The closest
they come to processing is drying their fruits. They have a law against
spraying their gardens with pesticide.
The Hunzas eat a lot of apricots, and a lot of sprouts. Served at
every meal is their bread called “chappti.” They call it a bread, but it is
not really baked. After grinding fresh wheat, barley, or millet, they
knead it with only water, no yeast, and then place it on a grill for a
moment, just long enough to warm it.
The Hunzas and the other long-living people didn’t eat a mostly
raw vegetarian diet because they wanted to—they didn’t really have a
choice. High up in the mountains there isn’t a lot of wood for cooking
24
and food to keep animals. So, they mostly eat plants and eat them raw.
It isn’t just that these people live to be old, it’s that they are disease-
free that is most impressive. The old do not suffer from fatigue, poor
eyesight, high blood pressure, or obesity. Very much like the
people of Abkhasia and Vilcabamba.
Besides extraordinary good health their diets are quite similar.
Approximately 70% of their calories come from carbohydrates (in the
form of fresh fruits, vegetables, and whole grains), 20% from fat (from
nuts and seeds), and 10% from protein. The Abkhasia include about
10% animal products, but the Vilcabamba and Hunza only 1%.
Almost no salt is used and there is no use of sugar or processed food.
Okinawa
Birth records have been meticulously kept in Okinawa since 1879. So

the ages of these long-lived people on this southernmost Japanese
island chain are not disputable. Every city and town has a family register
dating back well over a hundred years. And since 1975 the Japan
government has been studying the health and longevity of these people.
There are 800 centenarians out of a population of 1.3 million. The
Okinawans do not retire. Is this what keeps them healthy, or do they
not retire because they are so healthy? According to researchers there
are four reasons for their extraordinary well being. Social support,
psycho-spiritual attitudes, diet, and exercise.
Until relatively recently Okinawa was a separate country from
Japan and evolved with a different culture, diet, and religious beliefs.
25
Reasonably Raw
And their incidence of disease is also different from Japan (and the West).
Like the Abkhasians, Vilcabambans, and the Hunza, heart disease,
cancer, diabetes, and other diseases are rare among these people.
The Okinawan diet consists of a lot of sweet potato, green leafy
vegetables, and protein from soy foods such as tofu and miso. They do
eat fish. But diet alone is not the secret to their success. They get a good
night’s sleep. That may be related to what they eat because it is hard
to sleep well when your stomach is busy digesting a heavy meal.
The Okinawans also have a strong sense of responsibility and hold
themselves accountable for their lives.
Probably more than anything, and similar to the other long-lived
people in this chapter is that the Okinawans do not consume a lot of
calories compared to the standard American diet. By consuming mostly
fruits, vegetables, and grains, they get the nutrition they need without
the calories.
Living Long
Maybe we could learn something from people who live long, active,
disease-free lives. It only makes sense to pay attention to others who are
succeeding at something. In this case it is something near and dear to
all of us—our health.
It seems to me that exercise and working outdoors is primary.
Eating a plant-based diet is also essential. Having some kind of spiritual
practice is important. And staying connected to other people is also
important. None of these alone is sufficient. All of the long-lived peoples
26
of the world incorporate all of these components into their lives.

A life-style based on these principles, and not on those of advertisers
and promoters, would surely be an improvement for all of us.
Additional Reading on the Long-Living People
Healthy at 100: How You Can—at any age—Dramatically Increase Your Life Span
and Your Health Span by John Robbins. 2007. Ballantine Books.
27
28
Chapter 2
The China Study
“…the Grand Prix of all epidemiological studies…the most

comprehensive large study ever undertaken of the relationship
between diet and the risk of developing disease.”
–THE NEW YORK TIMES
He began his career as a researcher at MIT promoting better health

through eating more meat, eggs, and milk. Growing up on a farm, he
believed that high quality animal protein was necessary for good
health. But later on, while researching why so many Filipino children
were getting liver cancer, Dr. T. Colin Campbell discovered that the
children who ate the most protein were the ones contracting the cancer.
Campbell became involved in a twenty-year research project, a
partnership between Cornell University, Oxford University, and the
Chinese Academy of Preventive Medicine, and the results became
known as the China Study. The study researched the connection
between diseases and lifestyle factors in rural China and Taiwan. As the
New York Times article states, it is “the most comprehensive large
study ever undertaken of the relationship between diet and the risk of
developing disease.”
29
Reasonably Raw
The findings were startling, more than 8,000 statistically significant

associations between diet and disease. The people who ate the most
animal-based foods got the most disease. The people who ate the most
plant-based foods got the least. The most important finding out of
Dr. Campbell’s research is that the greatest threat to good health
is animal protein. It’s not fat, it’s not carbohydrates, it’s animal
protein. That includes chicken and fish and dairy.
The China Project
The China Project studied the death rates from twelve different
kinds of cancer in more than 2,400 counties, and 880 million citizens,
comprising nearly 96 percent of the population of those counties.
More than 650,000 people worked on the project, the largest ever of
its kind. The results showed massive variations in the cancer rates
among the different counties. What makes this study so significant is
that those being studied came from similar genetic backgrounds. This
suggests that cancer is caused by lifestyle and environmental factors
and not genetics. In some cases cancers were found to be 100 times
greater in one county compared to another.
What makes this study so useful is that within China there are wide
ranges of diets. It is unique because diet as studied in the West usually
involves the contrast between those rich in animal-based foods and
those very rich. In China many diets include mostly plant-based foods.
This led to comparing incidence of disease in China to the West.
People in the study were chosen from rural and semi-rural parts of
30
Chapter Two – T H E C H I N A S T U D Y
China in order to be assured that the participants lived in the same area
for most of their lives.
Blood Cholesterol
A comparison of the prevalence of cancers, heart disease, and diabetes in

each county studied in China with lifestyle and diet indicated that
blood cholesterol is linked to these diseases with more than a 99 percent
certainty. Lower blood cholesterol levels indicate lower rates of cancer
and heart disease.
What was very interesting was that low cholesterol in China is not
what we think of in America. In America we are told to keep it below
200. The average level in China was below 130. In some areas women
had cholesterol levels of below 90.
Other studies show that the consumption of animal protein
increases blood cholesterol. We have been told that saturated fat and
dietary cholesterol, raise cholesterol levels, which is true, but animal
protein is even more effective at doing the job. You think you are eating
healthy by eating lean chicken. It’s the protein that is responsible for
cholesterol more than the fat.
Protein
Protein, yes, we all need lots of protein to build strong bodies.

That’s what we’ve been told. It is interesting that when the human
body is at its most active stage of growth, the first several years, it is
31
Reasonably Raw
feeding naturally on breast milk. The protein percentage of breast milk

is about 7 percent. Only 7 percent of a baby’s diet consists of protein.
The typical American diet contains three times as much.
If a baby doesn’t need all that protein, why do adults? The answer
probably does not have anything to do with good health. I believe that
we have been brainwashed and conditioned to think we need huge
amounts of protein our entire lives.
Let’s go back to Dr. Campbell’s work. While trying to find out why
the more wealthy children in the Philippines were getting cancer and the
poorer were not, he came across an Indian research paper that pointed
to protein as being the answer. Laboratory rats, predisposed to get liver
cancer by being given aflatoxin, when fed a diet of 20 percent protein;
all developed cancer. Those rats fed a diet of 5 percent protein devel-
oped not one case. This led Dr. Campbell to examine more closely the
diets of the Filipino children. It turns out that the more “wellfed” children
consumed considerably more protein than their poorer counterparts.
Cancer and Protein
To get a better understanding of this, let’s look at how cancer

develops. Cancer grows like a lawn. First the seeds get planted, then
they sprout and mature, and then they spread and go wild. When we
ingest carcinogens we plant the seeds of cancer. Carcinogens mutate
healthy cells into cancer-prone cells. The seeds are there in our bodies
ready to germinate. That in itself does no damage to the body and goes
on all the time.
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The germination stage can last a long time. In fact, without the
right conditions, the cancer will not ever sprout. Just as grass seeds
need water and warmth to grow, cancer also needs the right ingredients.
It is also known that, like in the growth of a lawn, if the right
conditions are removed, the growth can be stopped. This is critical to
our understanding of cancer and how to prevent its taking hold.
If the favorable conditions persist we have cancer cell growth
spreading out of control, creating tumors and moving to other tissues
in the body. What does all this have to do with protein? Funded by the
National Institutes of Health (NIH), the American Cancer Society,
and the American Institute for Cancer Research, Campbell and others
have spent the last twenty years studying cancer and nutrition. This is
what they found:
Protein creates the conditions for the germination of the cancer
seeds by increasing enzyme activity that allows carcinogens to bind to
and mutate DNA. Campbell and his associates found that low protein
diets protected against cancer growth by allowing fewer carcinogens
into cells. Furthermore, low protein diets actually reduced tumors.
Cell clusters that are precursors to tumor development, called foci,
are entirely dependent upon protein to grow. Even the consumption of
carcinogens did not result in tumors unless there was sufficient protein.
In their tests with rats, carcinogenic foci did not develop until protein
levels reached 10 percent. Above that level tumor development took
off. Below that level not one rat developed cancer.
Further studies showed that not all proteins had the same effect on
33
the cancerous cells. Plant protein, even at high levels, did not promote
growth. Protein from cow’s milk, however, was the worst. Why have we
not heard of this until now? I would suspect that the cattle and dairy
lobbyists are doing their job.
Fats and Cancer
In America we consume more than 35 percent of our calories from fat.

Scientists have been saying that this is too much. But they haven’t
pushed to go much below the 30 percent figure. Studies show a close
correlation between fat intake and breast cancer. The China Study
disclosed that fat consumption varied between 6 and 24 percent of
calories from fat. And even at that level there was a significant reduction
in risk at the lower levels. In other words, to be protected from risks of
cancer, dietary fat needs to be down to around 10 percent. Dr. Doug
Graham, a proponent of raw food, teaches in his books that a healthy
diet consists of 80 percent carbohydrates, 10 percent protein, and 10
percent fats. We will be discussing this in a later chapter.
Diet
So where does all of this leave us? Quite simply: the food we eat and
our nutrition play a very big role in the triggering of disease.
Plant-based foods lower blood cholesterol. Lower blood cholesterol is
related to lower rates of disease. Animal based foods increase blood
cholesterol. Higher blood cholesterol is related to higher rates of disease.
What the China Study points out is that it is not enough to simply
eat more fruits and vegetables…and keep eating our burgers, and
chicken, and steaks, and salmon. A salad before a meal and bowl of
fruit for desert does not begin scratch the surface. In order to enjoy the
protection of good nutrition there needs to be a radical change. Even a
little animal protein can trigger cancer in humans. Blood cholesterol
has to be drastically lowered to prevent heart disease. Protein has to be
reduced to prevent cancer.
Fat and cholesterol are factors in all kinds of illness, but what we
miss in all of this is that it is the animal protein that we bring into
our bodies that cause fat and cholesterol to be there in the first
place. The meat and dairy industries want us to think we can lower
our fat and cholesterol and eat their products at the same time. That
just is not possible. All the lean hamburger, lean chicken, and lean fish
in the world is not going to protect you. The problem isn’t in the fat;
it’s in the protein. The lesson of the China study suggests that we need
to eliminate protein from our diets. We have to stop eating animals.
By the way, plant protein and plant fat, are good for you. In fact,
they lower your risks of heart disease and cancer. It is also interesting
that the Chinese in the study, consuming a plant-based diet, were
ingesting more calories per pound of body weight than us Americans—
and they are slimmer. Why? Because a plant-based diet allows the body
to burn calories as body heat instead of storing them as body fat as do
the calories from an animal-based diet. In addition, carbohydrates
from plants provide more energy fuel than a more heavy and fatty food
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from animals. It is no wonder that when you read about people turning
to a more live food way of eating they proclaim they have so much
more energy, need less sleep, have fewer aches and pains—the human
body likes the lightness of a plant-based diet.
Principles of Good Health
In summary, Dr. Campbell promotes eight principles for good health

as a result of his years of scientific research:
1. The nutrients in food are packaged together, they work in

concert; it is too simplistic to think that one specific nutrient by
itself will provide a benefit.
2. That is why supplements will not save you. Isolating nutrients
will not provide the benefits that whole foods provide.
3. Plants provide all their nutrients in a more absorbable and
useful way than animals.
4. Research shows that genes do not determine disease alone.
In most cases it takes poor environment and diet to express
and trigger them.
5. Nutrition trumps toxic chemicals. Cancer causing chemicals
are all around us. But research shows that nutrition determines
if the chemicals cause disease.
6. Nutrition can halt or reverse disease in its later stages.
7. Good nutrition supports health across the board.
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8. Good health is a holistic undertaking: it requires exercise,

the caring for emotional and mental needs, and concern for
the places where we live.
To learn more about The China Study:
The China Study: Startling Implications for Diet, Weight Loss and Long- Term Health,
by Campbell, T. Colin, Ph.D. and Campbell, Thomas M. II. (2004) Benbella
Books.
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Chapter 3
Victoria Boutenko and Green Smoothies
“Even if you are eating Snickers and Mountain Dew…you can

still benefit from a green smoothie…get on board!”
– FROM THE HAPPY FOODY BLOG
My daughter Gina and son-in-law Steven had been eating raw for
several months and I had seen the difference it was making in their
health. I asked Gina to recommend a book to get me started and she
suggested two books by Victoria Boutenko, 12 Steps to Raw Foods and
Green For Life. The Green For Life book was shorter and had a more
interesting cover so I chose that one. Plus I wasn’t really trying to step
into raw foods. It turns out that that book was the ideal place for me
to begin.
Green For Life by Boutenko is not about giving up cooked foods
and only eating raw; it is not about giving up anything, only adding
green smoothies to one’s daily diet. While I wanted to get healthy,
as were my children, I did not want to give up my hamburgers and
french fries.
Boutenko and her family started eating raw foods back in 1993
when they all were experiencing major health problems at the same
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time. Victoria herself weighted 280 pounds and suffered from arrhythmia
(irregular heartbeat). Her husband had hyperthyroidism, rheumatoid
arthritis, and a constant heartbeat of more than 140. Her daughter
Valya had asthma and allergies. And her son Sergei was just diagnosed
with diabetes. It was the thought of insulin shots and the eventual
side-effects (kidney and eyesight failure) that pushed Victoria over
the edge. She searched everywhere for an alternative for her son.
Several months later she found out about raw foods from a woman
who claimed to be cured of cancer twenty years ago by changing her
diet. This was enough for Victoria and after overcoming her husband’s
initial resistance (he refused to give up eating his meat and potatoes
until his doctors told him that he needed to have his thyroid removed,
otherwise he would die—he decided to try raw foods instead) she
threw out all of their cooked and processed food and the whole family
ate only raw food from then on.
Obviously it was not easy going cold turkey, but the seriousness of
their illnesses was a great motivator and they have continued to eat
only raw food ever since. Victoria has written several books about her
family’s experience, all of which I highly recommend. Which brings us
back to Green For Life.
While eating raw foods is a good thing, it is not easy to transition
into, of course, unless you and your family are facing life and death
health issues. Most of us are not motivated enough to give up the foods
we have enjoyed all our lives. While I certainly wanted to enjoy the
health that I was seeing my daughter achieve, I did not want to change
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Chapter Three – V I C T O R I A B O U T E N K O AND GREEN SMOOTHIES
my diet all that much. And that is why I feel that I was fortunate to
begin my raw food journey with the Green For Life book.
Green For Life is not about giving up anything. It is about making
one simple addition to your diet—a green smoothie. The Boutenko
family had been eating raw for about ten years, but they began to
experience a plateau. While their old illnesses never returned, they felt
that they could be healthier.
Victoria began researching ways to improve their diet even more.
She wanted to find out if there was anything missing from her raw diet
that could make a difference. Her search led her to investigate the
eating habits of our closest relatives in the animal kingdom.
Chimpanzees share more than 99 percent of our DNA sequence.
Believing that humans have lost their natural way of eating, maybe
chimpanzees could point her back in the right direction.
It turns out that a chimp diet in the wild consists of roughly 50
percent fruits, 40 percent greens, 7 percent seeds, nuts, pith, and bark,
and about 3 percent insects. This was not how the Boutenko family
and most other raw foodists were eating (particularly the insects).
Many people in the raw food movement tend to eat fewer greens and
more nuts, seeds, and oils.
Boutenko also discovered that chimpanzees mostly feed on fruit in
the morning, take a nap or play, then eat mostly greens in the afternoon.
They stop eating for the day by late afternoon. This is a pattern that
I am sure would benefit most of us. How many overweight chimps
have you seen lately? I found it interesting that I had without thinking
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fallen into a similar pattern, eating fruits for breakfast and having most
of my greens in a salad as part of dinner.
Once Victoria understood the importance of getting more greens
into her diet, the problem became how to do it. Just chewing them
would be a lot of work. Besides the fact that they require being ground
into a creamy consistency to become absorbable by the body, many
people have low levels of hydrochloric acid in their stomachs.
Nutrients cannot be assimilated without both thorough chewing and a
stomach pH level of between 1 and 2. Years of eating processed foods
make this pH level unlikely. Also, as we age our bodies produce less
hydrochloric acid.
Instead of trying to eat large quantities of greens Victoria
experimented with “chewing” them in a blender. Initial results were
disastrous. The smell and taste were just too nasty. However, she tried
adding some bananas to the mixture and the fruit changed everything.
Her first green smoothies consisted of one bunch of kale, four bananas,
and a quart of water. She and her family loved them.
The result was impressive. They all began to see a difference.
Boutenko claims that wrinkles disappeared, her nails became stronger,
her vision improved, her energy increased and she felt lighter than she
had in years. For weeks Victoria lived on nothing but green smoothies.
She stopped craving fatty foods and salt. In the end she lost all cravings
for unhealthy foods.
That was my introduction to raw foods. As you can see, it was not
about giving up anything that I was eating. I simply added the green
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Chapter Three – V I C T O R I A B O U T E N K O AND GREEN SMOOTHIES
smoothie to my diet. For me this was easy. For years I ate only fruit for
breakfast, knowing that it is best to eat fruit on an empty stomach, oth-
erwise it tends to ferment behind other slow moving food.
Several years ago I bought a Vita-Mixer blender. This high-powered
machine is an essential kitchen appliance for the health conscious
human. I knew that blending ruptures plant cells at the microscopic
level, making them more available for digestion and more absorbable.
I soon was making fruit smoothies every day for breakfast. Now all I
had to do was adjust the fruit a little and add greens.
My original green smoothies were simple: two cups of water, four
bananas, a handful of kale, and maybe some frozen blueberries or
whatever else was in the house. I could never taste the kale. Spinach
and romaine lettuce are pretty tasteless, too. Other lettuce may change
the fruity flavor so I mostly stuck to the kale, romaine, and spinach.
Now, here is the good part. While not trying hard to give up eating
meats and fish, I slowly began to lose interest in them. It wasn’t that I
didn’t want to eat hamburgers anymore; it was simply that they were
less attractive by about a half. I didn’t want fried food as much either.
At this point I was by no means a raw food person or advocate. I just
began to feel a little better and the whole experience made me more
interested in seeing what other improvements I could make to my diet
without causing myself any pain or giving up favorite foods.
I strongly suggest that if you are considering raw foods or any
healthy change in your diet, that your first step be that of having one
green smoothie a day. Ideally that would be for breakfast, if possible,
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but it could be later in the day; just try to drink it on an empty stomach
because of the fruit. It’s painless, it tastes great, and you will feel better
by just making that one change.
Additional Reading:
Green For Life. Victoria Boutenko. 2005. Raw Family Publishing.
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Chapter 4
Climate Change and Diet
“Livestock are one of the most significant contributors to

today’s most serious environmental problems. Urgent action is
required to remedy the situation.”
–HENNING STEINFELD, SENIOR UN FAO OFFICIAL
Did you know that, according to a United Nations report issued in

2006, cattle produce more global warming greenhouse gases than all
the cars, trucks, airplanes, buses, and trains combined? Did you know
that livestock now use up more than 30 percent of the planet’s entire
land surface? And I bet you didn’t know that producing animal products
is damaging the environment through land erosion by overgrazing,
depletion of scarce fresh water sources, water pollution, and deforestation
(South American rainforest in exchange for American hamburgers).
Methane is 50 times more damaging to the environment than
carbon dioxide. Cows, all 1.3 billion of them on the planet, produce
more than 100 million tons of the stuff every year. This is the equivalent
of 5 billion tons of CO2. Cows, being the ruminants that they are,
break down their food by fermenting it. Every time a cow burps and
farts, there you go, methane.
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Eating animals contributes significantly to global warming. Eating

animals contributes to the deforestation of our planet. Eating animals
contributes to the destruction of farmland that could be used for feeding
human beings. And eating animals contributes to the pollution of our
waters. Isn’ this a good reason to at least consider changing your diet?
The average person who consumes meats and dairy products
requires 20 times the acreage of that of a vegan. The average non-vegan
requires 100 times the amount of fresh water to raise the livestock that
they will eat. Eating animals has become more than an ethical choice
regarding cruelty to other sentient beings, it’s about destroying the
planet that we live on.
If all of this were not enough, consider that two-thirds of all
antibiotics in the United States are given to animals. This is necessary
just to keep them alive long enough to get to the slaughterhouse after
we have confined them for so long in our factory farms. The overuse
of antibiotics is generating a new class of superbugs that are becoming
resistant to antibiotics. What happens when antibiotics are no longer
of any use?
If we in America stopped eating meat, we would save enough
food to feed the 60 million people who starve to death each year
on this planet—ten times over! Granted, there are political problems
to be overcome, but this gives you an idea of the amount of food we
are wasting.
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Chapter 5
Victoria Boutenko
and 12 Steps to Raw Foods
“…I did not fully understand the addictive power of

cooked foods.”
–GABRIEL COUSENS, M.D.
I enjoyed the simplicity and inspiration of Boutenko’s first book

so much that I decided to give her raw food book a try. Not that I
was intending to become a raw food person, but I was interested in
improving my eating habits. One doesn’t have to give up cooked foods
entirely to benefit from including more raw foods in their diet.
The subtitle of her book is How to End Your Dependency on
Cooked Food. It is kind of like a 12-step program for food abusers. And
most of us, whether we know it or not, do eat food the way addicts
consume drugs and alcohol. If you don’t believe me, try giving up
cooked foods cold turkey for a day and see how fast you start craving
your favorite cooked foods, any cooked foods.
I think I was in a good place to begin considering incorporating
more raw foods into my life. I knew I needed to lose some weight.
I knew from going to my doctor for a physical that my cholesterol was
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high. And I wanted more energy in my life. Besides, I had seen what it
was doing for my daughter and son-in-law.
Part one of Boutenko’s book is about how cooking food destroys
nutrients and increases the risk for heart disease, diabetes, and cancer.
She explains how cooking creates advanced glycoxidation end products
(AGEs), very toxic molecules that get absorbed by the body and do
such nasty things as stiffen muscles (including the heart), reduce
flexibility in tendons and ligaments, cause inflammation, and speed up
the aging process.
In part two of her book Victoria discusses how we have become
addicted to food. We have become dependent on processed cereals and
breads, pasteurized drinks, grilled meats and fish. I was amazed at how
little I was eating was a living food anymore. Salad and fruit and that’s
about it for most of us, and those are only side dishes in our diets. Our
main meals are almost always cooked foods.
These days I have to laugh to myself when I hear someone describe
to me their healthy diets. They’ll say “I have hot oatmeal for breakfast
with berries on top. Then I have a chicken salad for lunch and fish with
rice for dinner.” Or something like that. I say to myself, don’t they
understand that the oatmeal is cooked to a mush, the chicken is filled
with antibiotics, and the fish is most likely farmed and they have
antibiotics (along with other things), too? Of course, the rice is cooked
to death. All this protein is dangerous. What makes all of this even
more frustrating is that the so-called nutrition experts on television
reinforce this fake healthy diet idea.
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Chapter Five – V I C T O R I A B O U T E N K O AND 12 STEPS TO RAW F O O D S
The realization that eating cooked food is an addiction is a major

contribution to understanding how to improve our dietary habits.
No one would think that the typical diet is an addiction, but try to go
one day without cooked foods and you will see what I mean. This is a
very important point that should not be missed. Cooked foods are an
addiction, just as powerful cigarettes, alcohol, drugs, and relationships
can be. Knowing this will help you to make healthier food choices.
When I began adding raw foods to my diet it was not the raw food
that caused me problems. The more recipes I tried, the more fun I had.
My smoothies were delicious. My salads and the interesting dressings
that my daughter gave me were totally satisfying. And the mock tuna
salad, the flaxseed crackers, and cauliflower “mash potatoes” tasted
wonderful. But even with all of these foods, and not being hungry at
all, I still wanted to have something cooked at the end of the day, even
if it was only a piece of toast and butter. I also craved snacks in the
evening, the processed fatty, salty kind.
Victoria does argue that just like an alcoholic we should give up
cooked foods entirely, doing so is actually easier in the long run. And
I think for some people that would be the way to go. I cannot do this.
I don’t think I could bring myself to the point where I would never ever
want a hamburger again. I may not eat one, but for me knowing that
if I really want cooked food I can have it without feeling guilty is
important to my sense of freedom. After all, I am trying to be reasonably,
rationally, and realistically raw, not absolutely raw.
You may be thinking at this point that the analogy that food is
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addictive is helpful, but a little of an exaggeration. Well, Victoria points

out in her book that plenty of research shows that cooked foods contain
opioid peptides that reach the opiate receptors in our nervous systems.
These opioid peptides are particularly present in dairy products, meats,
poultry, and fish. (Another reason to eat a vegan diet.) Believe it or not,
cooked foods are at least somewhat physically addictive.
12 Steps to Raw Foods
Here are Boutenko’s 12 steps to transitioning to a raw food diet. I have

altered them a little, adding some of my own observations and trying
to be brief. I recommend reading the book itself.
1. Become aware that you do have an addiction to cooked foods.
Be honest. Can you get through a day without cooked foods
and not feel those cravings? Try it.
2. Add healthy foods to your diet; don’t think about giving
anything up and depriving yourself. Many of our food cravings
develop because we do not get enough nutrients. Add a green
smoothie and a large salad to your daily diet. Greens are the
most nutritious foods on the planet.
3. Learn how to prepare raw food recipes. Get some raw
cookbooks. Ask around for good ideas on what to eat. Find out
what other people do. Get the tools for making raw foods.
Buy a good blender and dehydrator. You probably already have
a food processor.
4. Don’t judge yourself or others for not eating raw foods. Take the
50
pressure off yourself, family, and friends. Have fun. Think of

this as adding something to your life, not taking anything away.
Be reasonable.
5. Avoid temptations. For me this means not keeping cooked
foods in the house and not going out to eat very often. I can’t
help it; if it is in the house I will most likely eat it, so if I don’t
want cooked foods I don’t buy them. It’s the same with restaurants.
You can only order salad so many times a week. I also find that
I am a lot less tempted on a stomach full of my green smoothie.
If you are going somewhere where you know you will be
tempted—eat first. (If you can’t be raw, at least be vegan.)
6. Get support. The encouragement and ideas from my daughter
Gina have helped me every step of the way. I could not have
made the changes to my diet without her support and help.
Support also comes from reading books, raw web sites, newsletters,
and attending festivals.
7. Gratitude and forgiveness. Be thankful for learning about this
healthy way of living. We may slip at times, but at least we are
on the path. We know about raw foods; most people are not
even aware of what they are doing to their bodies by eating
cooked food all the time. Forgiveness is essential, too. It is hard
to make the right choices when we hold grievances against other
people…and ourselves.
8. Actualize your dreams. Your life is going to change. You are
going to feel happier than you have ever felt before. You will have
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more energy and need less sleep. Now you can live your dreams.
And the best dreams are those that give back to others.
9. Utilize other healthy practices. Exercise is essential. Move your
body. Run, walk, do yoga, swim, incorporate some form of exercise
into your daily routine. Get some sunshine.
10. Gain clarity. Spend time with yourself just being aware.
Meditate, read; learn to live in the present moment.
11. Find your mission in life. True happiness comes from helping
others. Discover what you are meant to do. Where is your passion?
What is it that truly gets you excited? Almost every person I
know who begins eating a raw vegan diet finds a new sense of
spirituality in his or her lives. What does this mean for you?
12. Give support to others. When you help others you are helping
yourself. Every time you share what you have learned, you learn
it all over again, only better. Your life becomes so much richer.
We can’t live a healthy lifestyle alone.
I met Victoria and her daughter at the Raw Spirit Festival in

Arizona in 2007. Victoria gave an inspiring talk on how she discovered
the benefits of green smoothies. Her daughter Valya was working on a
raw food documentary, and we talked about how different people
experienced healing from various illnesses. I also attended a food
preparation demonstration given by Victoria’s son Sergei. The children
are adults now and were looking quite healthy.
I learned from Victoria Boutenko early on in my raw food journey
52
the importance of adding healthy raw foods to my diet and not to

think of this as giving up foods that I loved. I would not have taken the
first step had someone told me that I had to give up cooked foods all
together. But I could make a green smoothie, and by experimenting
they became so enjoyable I had to keep myself from drinking them
too fast.
By eating more green leafy vegetables my body became more
nourished and being more nourished desired less and less of the junk
food and animal foods that I was used to eating. Slowly my tastes we
changing. A raw food diet didn’t sound quite so strange.
Additional Reading:
12 Steps to Raw Foods: How to End Your Dependency on Cooked Food. Victoria
Boutenko. 2007. North Atlantic Books.
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Chapter 6
Carnivores, Omnivores,
and Herbivores
“Just because we can digest animals, that does not mean

we're supposed to, or that it will be good for us. We can digest
cardboard.”
–MICHAEL BLUEJAY, WRITER AND PUBLISHER
What foods should we eat? How can we know the truth about which
foods are healthiest for us? To whom do we listen to when there are so
many contradictory voices? Scientists? Nutritionists? Advertisers?
Who can we trust?
Ultimately, we have to trust ourselves. We cannot rely on anyone
else to give us the answers, because other people and their corporations
have their own motivations and agenda. We must think for ourselves.
Finding answers always begins with good questions. Here is a good
question to ask regarding which foods might make us healthy—for
what kind of foods is my body designed?
“We are meat eaters, why else do we have canine teeth.” I’ve heard
that said often enough. And, “We are omnivores because we can eat all
kinds of foods.” That is the most common perception about human
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beings, that we are omnivores. That is what I believed until I began my

research into how the human body is designed.
Natural Carnivores
Carnivores have certain characteristics. They have four feet and tails
and claws. They have rough tongues. Canine teeth, true canine teeth,
are made up of sharp pointy molars and fangs. The jaws of a carnivore
have no lateral movement. Carnivores have multiple teats. They sleep
between 18 and 20 hours a day. They perspire through their tongues.
Carnivores don’t drink water; they lap it up with their tongues.
The intestines of carnivores are short and smooth; this is so that
flesh does not rot inside them. They also have a high tolerance for
microbes in their intestines. The urine and saliva of carnivores is acidic.
They have a high tolerance for fat. Carnivores have proportionally
large livers, problems digesting sugars, and acid pH levels in their
stomachs more than ten times that of humans.
In nature, carnivores prey on other animals, as opposed to grazing
on plants. Their diet consists mainly of meat. A true carnivore (or
“obligate”) must eat meat to live. Guess where they get their vitamins
and minerals if they don’t eat plants? Two places—the intestines of the
animals that they eat is one. The other is the herbivore dung that they
also eat! Do either of those sources appeal to you? Thankfully there are
other ways to get your nutrients.
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Chapter Six – C A R N I V O R E S , O M N I V O R E S , AND HERBIVORES
Natural Omnivores
Omnivores share many design features of carnivores. They are capable

of running down their prey and eating it raw with their bare hands.
They have claws and talons. They do not chew their food but tear it
into chunks and swallow it whole.
Omnivores are designed to eat both plants and animals. But unlike
herbivores, they cannot digest many of the substances in grains or plants
that do not produce fruit. Bears are a good example of an omnivore.
As far as physical capabilities, omnivores are quite similar to carnivores.
Natural Herbivores
Herbivores are animals adapted to eat plants. The diet of an herbivore is

known to vary depending on the season and availability of food.
A subgroup within herbivores is frugivores, which mostly eat fruit.
(Primates are frugivores.)
Herbivores, not including frugivores and horses, have a
four-compartment digestive system, which is needed to digest green
leaves and vegetation. Herbivores have intestinal bacteria that aid in
digestion. And, differing from carnivores they have no incisors on their
upper jaws.
Frugivores
Primates (apes, chimps, man) do not really fit comfortably into any of
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the above categories. They are not adapted to eating significant

amounts of animal or plant matter. Their digestive systems are not
designed for meat or grass. But fruit is another thing altogether.
It is easily digested and supplies easily assimilated protein, vitamins,
and minerals. All frugivores supplement their diets with foliage.
(David J. Chivers, Symposium on Nutrition of Non-Ruminant
Herbivores, 1988) Humans would be more properly categorized as
frugivores rather than as omnivores or herbivores.
The Early Humans
There is no question that early human beings ate other animals. Design
or not, microwear on the teeth of specimens show that humans
consumed meat. But, there is a question that should be asked—why?
Was it out of natural need or was there something else going on?
If we look more closely we find that once humans left the tropics and
moved into less hospitable lands, they needed alternative sources of
nourishment. Seasonal variations in the food supply most likely forced
our ancestors to add meat to their diets.
Prior to the changing global climate and change of address,
hominids ate diets consisting of plant matter, leaves and fruits.
Somewhere between 1 and 2 million B.C. the first true humans
appeared and so did some kind of meat eating. It is not known whether
they killed their prey or scavenged for it.
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Chapter Six – C A R N I V O R E S , O M N I V O R E S , AND HERBIVORES
In his book The Rise and Fall of the Third Chimpanzee, Jared
Diamond tells of his “hunting” trip with a tribe in New Guinea that
hunts with Stone Age weapons. Apparently, while the men boast of
killing large animals, this is rarely the case. (Is this not typical of us
men?) The day’s hunt resulted in killing two baby birds, several frogs,
and a whole lot of mushrooms.
The stone tools used in the hunt were far more advanced than tools
found in prehistoric sites, which leads us to believe that back in the day
hunters could not have been much more successful. Basically, hunting
more likely meant finding carrion (road kill).
While we know that humans ate other animals out of necessity,

probably after watching other animals doing it, the human body
evolved over millions of years to eat primarily fruits and tender
green leaves.
The Omnivores Dilemma?
So what is all this talk about humans being omnivores? It’s simple,
we have confused the verb “to be able to” with the verb “to be.” Just
because we can eat animals doesn’t mean that we are animal eaters.
I say a lot of stupid things, that doesn’t mean I am a stupid person.
There is no omnivores dilemma, unless you are a grizzly bear, and
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even then you eat what is available. No, human beings have a body
designed for mostly eating fruits with greens thrown in for vitamins
and minerals.
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Chapter 7
Ann Wigmore and the Hippocrates

Health Program
“Let food be your medicine and let medicine be your food.”
–HIPPOCRATES OF COS
At midlife in the 1950’s Ann Wigmore was a mess. Suffering from

gangrene in her legs after a car accident and colon cancer as well, she
needed help. Doctors wanted to amputate her legs. She wanted an
alternative. Born in Lithuania, and raised partly by her grandmother,
she remembered how her grandmother treated wounded soldiers
returning from World War I with herbs and weeds.
Ann experimented with various grasses and live foods and eventually
healed herself of both the gangrene and the cancer. Not satisfied with
overcoming her illnesses, she began research into improving her health.
This led her to creating the Hippocrates Health Institute with the help
of Viktoras Kulvinskas in Boston in 1958.
Guided by the saying of Hippocrates, “Let food be your medicine,”
Ann went to work using living foods such as sprouts, juices made from
weeds and grass, and fermentation. Wheatgrass became the major
element because it was the easiest and cheapest to grow.
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Wigmore died in a fire at her institute at the age of 83. Her work
continues through institutes such as the Ann Wigmore National
Health Institute in Puerto Rico, the Ann Wigmore Foundation in
New Mexico, and the Hippocrates Health Institute, which she founded
and is currently under the direction of Brian Clement in West Palm
Beach, Florida.
The Hippocrates Health Program
The Hippocrates approach has developed over the years but has
primarily remained faithful to Wigmore’s original research. Enzymes
found in living foods are the cornerstone of a healthful diet. Since
enzymes are destroyed when food is heated to over 117 degrees, raw
uncooked foods are essential.
Vegetables play a key role also, more so than fruits in this program.
Young vegetables such as baby greens and sprouts are highly
recommended. Sprouts are grown from beans, grains, and seeds.
The sprouts are used in salads and juices. To get the most out of fruits
and vegetables without stressing the digestive system, juicing is often
utilized, especially when fasting.
The juice most associated with Ann Wigmore is wheatgrass juice.
Chlorophyll, which is considered the blood of the plant and has
characteristics of human blood, can be acquired in concentrated quan-
tities through juicing various grasses; grass grown from wheatberries
being the best.
Fermented foods were part of the Hippocrates program under
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Chapter Seven – A N N W I G M O R E AND THE H I P P O C RAT E S H E A LT H P R O G RA M
Wigmore’s direction, although they have fallen out of favor recently.

Rejuvelac, a fermented drink made of wheatberry, is still widely consumed.
Besides this selection of foods, the Hippocrates program includes
ideas regarding the proper combining of foods in a meal and cleansing.
Eating certain foods together can cause digestion problems and nutrients
not to be absorbed properly. Cleansing is needed to rid the body of
toxins acquired through years of eating the standard American diet.
Enzymes
Probably the best reason for wanting to eat raw foods is the enzymes.
Cooking food kills the enzymes in the food. According to the
Hippocrates theory, people are given only a certain amount of enzymes
at birth. We lose enzymes when our bodies fight illness, disease, and
stress. A deficiency in enzymes brings about many kinds of health
issues such as heart disease and certain cancers.
By eating raw foods we are able to replenish enzymes and rebuild
our bodies. Wigmore called enzymes the body’s labor force. Enzymes
are the life energy that is metabolism at work. The faster one uses up
one’s enzyme supply, the faster one dies.
Wigmore wrote that enzymes were the key to the Hippocrates
Diet. By predigesting and breaking down foods in the stomach, nutrients
are more readily absorbed and utilized by the body. Then the digestive
system does not have to work so hard, making more energy available
for living and protection from illness.
When a person eats a primarily raw diet, he or she is making it
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easier on themselves to cleanse, repair, and rebuild their bodies.

And enzymes are the reason. By not cooking food you preserve the
enzymes, which are needed for good health.
Wheatgrass
When you think of Ann Wigmore, you have to think wheatgrass.

Most of us do not know the major role that grass has and still does play
in the development of life on this planet. The grain that we make bread
from comes from the seeds of grass. And, of course, so many animals
survive on grass. Grasses have been used for centuries as medicine in
Eastern and Western cultures. Chlorophyll is the key ingredient in
grass that makes it so valuable.
Chlorophyll helps to oxygenate blood. Diets high in fat and protein
cause blood to be depleted of oxygen. This in turn causes people to
have less energy, poor digestion, and weaker immune systems. It may
also cause cancer.
Exercise certainly is important to get oxygen into the blood.
But foods too can help. Raw fruits, vegetables, juices, and sprouts
contain chlorophyll, which is nearly identical to human blood in the
sense that it carries oxygen.
Wigmore discovered that one of the best sources of chlorophyll was
wheatgrass juice. (Wheatgrass itself is too fibrous to eat.) Agricultural
chemist Charles Schnabel did the original research back in the 1930’s.
He dried the grass and sold it in cans. According to Wigmore’s
writings, the chlorophyll in wheatgrass is good for cleansing the blood,
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internal organs, and the digestive system. It also lowers blood pressure
by dilating arteries. The red blood cell count is increased, and metabolism
is stimulated.
Wheatgrass chlorophyll is concentrated with vitamins, minerals,
and living enzymes. Wigmore used it to treat ulcers and colitis, cleanse
the colon, and strengthen the immune system. She also used other
grasses and seeds to extract chlorophyll from plants.
Brian Clement, the current director of the Hippocrates Institute,
writes that wheatgrass chlorophyll cleanses the body of toxins and
suppresses bacterial growth. Wheatgrass juice is not very stable
and should be consumed shortly after preparation. Also, because it is
so strong it may cause nausea or indigestion.
Sprouts
Another key contribution that Ann Wigmore made to a better

understanding towards the components of a healthier diet is that
sprouts are a source of super nutrition. According to her theory,
enzymes reach their peak activity between the second and seventh day
after sprouting.
Historically, sprouts have been used in various cultures to heal
many illnesses. The Chinese discovered them thousands of years ago.
Sprouts contain significant levels of amino acids (the building blocks
of protein), high levels of vitamins and minerals, and when included
with other foods make them more nutritious.
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“Being eaten whilst extremely young, “alive” and rapidly

developing, sprouts have been acclaimed as the “most
enzyme-rich food on the planet”. Estimates suggest there can
be up to 100 times more enzymes in sprouts than in fruit and
vegetables, depending on the particular type of enzyme and
the variety of seed being sprouted. The period of greatest
enzyme activity in sprouts is generally between germination
and 7 days of age.”
–ISABELL SHIPARD, NATUROPATH
The germination of seeds, grains, nuts, and legumes, is a simple

first step in the sprouting process that anyone could easily incorporate
into their eating habits. Seeds contain metabolic inhibitors that protect
it while in its dormant state. These inhibitors make the seeds less
useable by the human body. Soaking, which begins the germination
process, removes the inhibitors and the seed begins to grow. At this
point starches become sugars, proteins become amino acids, and fats
become soluble fatty acids.
I soak various nuts and seeds, and I can tell you that they taste
much better after soaking. The only thing is that they turn moldy
quicker when traveling if you don’t keep them refrigerated.
The best thing about sprouts is that they can be grown at home
cheaply and easily. There are even automatic sprouters available
making this facet of building a healthy diet quite painless.
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Juices
While other people are more famous for promoting the value of drinking
fruit and vegetable juices, Wigmore was one of the first to actually
include juicing in her diet. Wheatgrass was not the only thing that she
extracted juice from.
Besides juicing fruits, vegetables and sprouts make an important
contribution to the Hippocrates diet. Sprouts are considered the ultimate
living food to juice because they are the most alive of all living foods.
Vegetables are added for flavor.
The benefit in juicing is that vitamins, minerals, enzymes, amino
acids, and sugars can be consumed without putting a lot of stress on
the digestive system. Juicing also adds electrolytes and oxygen to the
blood. Juices make the perfect drink to have when fasting. Juicing is
one way to supplement your diet without using supplements made in
a chemistry lab.
Fruits and Vegetables
The Hippocrates Health Program places a much greater emphasis

on vegetables than on fruits. In fact, vegetables make up the largest part
of the diet. It is recommended that large salads be eaten. What I mean
by large salads is that, according to Wigmore, it should take a half hour
to eat!
Besides the obvious benefit of vitamins, minerals, and protein,
vegetables provide the natural fiber needed to exercise the colon and
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remove waste from our systems. Baby greens are probably the best of
all vegetables to eat.
Sea vegetables play an important role in the Hippocrates diet.
Because they are grown in the ocean, they are able to make minerals
and trace elements available to humans which are not available from
land-grown plants. Dulse, kelp, nori, wakame, and others should be
eaten daily. A couple of tablespoons would be enough. Dulse and kelp
can be used to replace salt in your diet.
If you follow the Hippocrates plan you will not be eating a lot of
fruit; only two to five pieces a day are recommended. However,
Wigmore does recommend fruit, especially bananas, to lose weight.
My understanding is that while the emphasis is placed on eating
vegetables, significant consumption of fruit isn’t discouraged.
Rejuvelac
Grind up half a cup of sprouted wheatberries, put them in a couple of

jars full of water, cover with cheesecloth, and let it sit for three or four
days and you have Rejuvelac. Ann Wigmore recommended that eight
to sixteen ounces of this fermented beverage be consumed every day.
Wigmore felt that fermented foods were good for the colon. This,
however, has fallen out of favor at the Institute today, although
Rejuvelac is still popular among many raw fooders.
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Cleansing and Fasting
It often happens that when people begin eating a mostly raw food diet,
in the beginning, they go through a cleansing period and feel sick
instead of better. This is the cleaning stage. As the body rids itself of
toxins many symptoms of illness arise. This is just the discomfort of a
lot of accumulated waste leaving your system.
Wigmore recommended watermelon and watermelon juice for
breakfast, Rejuvelac or juices between meals, fruit, and two large salads
a day, in addition to supplementing the diet with wheatgrass juice, sea
vegetables, and green drinks made of sprouts and vegetables. Rest,
walking, and stretching, were also included.
Cleansing the colon is a big part of the Hippocrates program.
The colon is the primary organ of solid waste disposal for the body.
Years of eating foods that shouldn’t have been eaten leave it clogged up
and in poor shape to extract vital nutrients. In addition, most people
have little healthy bacteria and lots of the bad kind due to taking
antibiotics by prescription or consumed in the meat that we eat.
Besides eating raw foods, Wigmore was a big fan of enemas,
wheatgrass implants, and colonics. In some parts of the raw food
movement this has been taken to the extreme and it appears that some
people even get addicted to them. I don’t know how, but to hear them
talk about it, well, let’s not go there.
Fasting, while not originally recommended by Wigmore, is part of
the Hippocrates program today. A fast of one day a week on juices and
purified water is part of the detoxification process. Rather than fast on
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just water, which will release massive amounts of toxins from their
stored places in the body, a fruit and vegetable juice fast slows the
process down, making the faster more comfortable and in a less
weakened state.
Food Combining
A healthy diet is not only about what you eat, it also involves when
you eat it. Most of us eat more than one food at a time. Eating certain
foods together, known as food combining, can cause the digestive
process to become derailed, and then we will not absorb all the
nutrients that we could from what we are eating.
One objective of the Hippocrates diet is to allow foods to be
quickly and easily utilized by the body and then eliminated.
An understanding of proper food combining will help this to happen.
It is not enough to eat living foods; they have to be eaten in a health-
promoting combination.
Foods entering the body have to be digested to release their nutrients.
Two aspects of digestion are affected by how those foods are combined.
One is that protein foods entering the stomach require acidic juices to
be digested, while starchy foods need alkaline juices. When both kinds
of foods enter the stomach together, they tend to cancel out each
other’s digestive juices.
The other aspect of digestion is that different foods digest at
different rates. If a food that digests at a faster rate comes in after one
that digests at a slower rate, the faster food will not digest properly,
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causing digestion to slow down and poor absorption of nutrients.

Proper food combining includes the following guidelines:
1. Mono meals are the best. This means eating only one food
at a sitting. Watermelon for breakfast makes a great cleansing
mono meal.
2. All melons, because they are digested so much faster than any
other food, should always be eaten alone.
3. Fruits come in three categories: acid, subacid, and sweet.
They have different amounts of sugar and water and are digested
at different rates. Subacid fruits can be eaten with acidic or
sweet, but acidic and sweet should not be eaten together.
4. Don’t mix fruits and vegetables.
5. Don’t mix starches with proteins.
6. Don’t drink with a meal.
7. Eat raw foods before cooked.
Some of this may sound familiar to you if you have ever read Fit
For Life by Harvey and Marilyn Diamond. The Diamonds popularized
the idea of proper food combining back in 1985. Food combining is
also a part of the Natural Hygiene approach to raw foods.
The Three Phases
Part of the Hippocrates Health Program today includes the concept that
becoming a living-foods vegan is a twenty-one-year journey. It is holistic
in the sense that the program involves the body, mind, and spirit.
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Phase one answers the question: what am I made of? During the
first seven years you rebuild and energize your body. Physical changes
include more strength and flexibility, a better digestive system, proper
weight, and excellent health.
Phase two concerns the mind and answers the question: who am I?
After achieving a more comfortable physical presence, the practitioner
works for the next seven years toward better emotional health. Once
physical problems have been overcome, a person can then work on the
mental aspect. Some, including myself, would argue that the mental
should come before or at least at the same time.
The third phase asks the question: Why am I here? This is the
spiritual phase, and now that mind and body are healthy, one can begin
a spiritual journey. Again, it could be questioned whether it is necessary
to wait fourteen years before considering spirituality and health.
I believe that Brian Clement developed the concept of the three phases
and I am not sure that Ann Wigmore supported the idea.
The Best of Ann Wigmore and the Hippocrates Health Program
Ann Wigmore has to be appreciated for being a pioneer herald of raw

foods and living enzymes. I know intuitively that raw is better than
cooked, but why? It’s the enzymes. Knowing this makes it a little
easier to…digest.
Germinate seeds and get greater nutrition from them. It’s simple
and quick. Grow your own sprouts. Ann Wigmore’s focus on the
benefits of sprouts is something that most people overlook. It makes
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sense to germinate and sprout seeds right in our own homes. Sprouts
are a living food at its peak.
While I can’t say that wheatgrass juice is something everyone
should be drinking, I do applaud Wigmore for calling attention to the
benefits of chlorophyll. The consumption of green leafy plants cannot
be emphasized enough.
Lastly, and possibly most important, is the benefit of drinking
vegetable juice. I had been a big juicing fan back in the 1980’s thanks
to The Juiceman, Jay Kordich, but I stopped juicing a number of years
ago. I got tired of drinking five pound bags of carrots every day. But
Wigmore explains why we should juice all kinds of vegetables as a
healthy supplement to eating them. I also very much like the idea of
fasting one day a week on juices to give the digestive system a rest.
Further Reading:
The Hippocrates Diet and Health Program. Ann Wigmore. 1984.

Avery. (This book is an excellent introduction to Ann Wigmore’s
philosophy of health. It also contains instructions for growing sprouts,
gardening indoors, and many of her own recipes.)
Living Foods for Optimum Health: Your Complete Guide to the

Healing Power of Raw Foods. Brian R. Clement with Theresa Foy
DiGeronimo. 1998. Three Rivers Press. (Brian Clement has been the
director of the Hippocrates Institute for more than twenty-five years.
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Chapter 8
Brainwashed!
“Brainwashing: The application of a concentrated means of

persuasion, such as an advertising campaign or repeated
suggestion, in order to develop a specific belief or motivation.”
–THE AMERICAN HERITAGE DICTIONARY
Brainwashed is a strong, emotionally charged word. But it is

appropriate when we consider our beliefs about food. Ever since
the 1940’s, when Danish scientists discovered a link between the
consumption of animal products and disease, there has been a
concerted effort on the part of the food industry to brainwash the
American people.
The American Meat Institute, the National Dairy Council, the
National Dairy Promotion Board, the Cattlemen’s Beef Association,
among others, spend hundreds of millions of dollars every year with
the express purpose of increasing the demand for animal products.
They do this in incredibly devious ways.
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“For modern animal agriculture, the less the consumer knows-

about what’s happening before the meat hits the plate,
the better…”
–PETER CHEEKE, PROFESSOR OF ANIMAL SCIENCE
The obvious advertising that we see on television and in newsprint

is only the tip of the iceberg. The hideousness of the work being done
to convince you and me to eat more animals is executed behind
the scenes, in the committees that make up the reports that make
advertising more convincing and make the truth about what is healthy
to eat and what is not more confusing.
Did you know: In the waiting rooms of nearly all 50,000 family
doctor’s offices in the United States, sent free, published by the
American Academy of Family Physicians, lies a glossy 243 page magazine.
It is called Family Doctor: Your Essential Guide to Health and
Well-being. In one issue, on pages two and three, you will find an ad
for McDonald’s. Later in the publication, opposite an article on
“Pregnancy and Newborn” is an ad touting the benefits of eating tuna
fish. Logging into the Family Doctor’s web site you will find “proud”
sponsors such as the Atkins diet people (eat lots of meat and fat), Too
Tarts (selling spray candy of all things), Sinfully Delicious (candy
without calories), Bimbo (sugary pastries), PepsiCo (selling Lays
potato chips, Pepsi, Cheetos and Doritos), 3-A Day (pushing the benefits
of three servings a day of milk, cheese, and yogurt) and Wyeth
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Chapter Eight – B R A I N W A S H E D !
Pharmaceuticals (selling Advil and the antidepressant Effexor). All of

this from the people who claim to be “your essential guide to health
and well-being.”
Here is one area in how this brainwashing works: An Act of
Congress created the National Academy of Sciences (NAS) in 1863.
NAS created IOM (Institute of Medicine), which has the role of advising
the government on issues of health. A part of the IOM is the Food and
Nutrition Board (FNB), which makes recommendations concerning
food, nutrition, and health. Since 1940 the FNB has been establishing
principles and guidelines for adequate nutrition and the relationship
between food and health.
The Food and Nutrition Board publishes highly respected findings
telling the American people what is good to eat and what is not.
They have been doing this since before many of us were born. We grew
up with their published reports informing everything and everyone
about nutrition.
Just for fun I googled several of the current members of the board.
I started with the board chairman, pediatrician Dr. Dennis M. Bier.
This is what I found in his conflict of interest statement for the
American Journal of Clinical Nutrition: Dr. Bier consults for ConAgra
Foods (they produce many brands of processed foods and meat products),
Mars (the candy people), and McDonald’s (you know who they are).
The previous chairman was a paid consultant for the National
Dairy Council, Nestle, and Dannon. He is now a senior executive for
a large food corporation. You might suspect that this is a payoff for his
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good work on their agenda.

Next down the line, I looked up vice-chair Michael Doyle.
According to Integrity in Science, he has received numerous grants
from the American Meat Institute and is a paid consultant of Kraft
Foods.
Jim Riviere is a paid consultant for numerous drug companies.
Fergus Clydesdale receives funding from Kraft and owns stock in
several food companies. Six of the eleven members have direct ties
to the dairy industry.
While government scientists cannot receive personal compensation
from the food industry, these academics serving on the FNB board can.
Conflicts of interest abound. And these are the people given the
responsibility to “render authoritative judgment on the relationships
among food intake, nutrition, and health.”
“Although sponsorship by food companies is ubiquitous

among academics and practitioners in the fields of nutrition,
food, and agriculture, our community has paid scant atten-
tion to the conflicts of interest that might arise from this. Like
drug and tobacco companies, food companies often sponsor
academic work (and in fact many drug and tobacco compa-
nies own food companies).”
–MARION NESTLE, DEPT. OF FOOD AND NUTRITION, NYU
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It was this committee that in its most recent report made

recommendations stating that for good health adults should get 45%
to 65% of their calories from carbohydrates, 20% to 35% from fat,
and 10% to 35% from protein. They also said that it was okay to con-
sume up to 25% of total calories from added sugars found in soft
drinks, candy, pastries, and other sweets. We are told that by following
these guidelines we will minimize the risk for chronic disease.
That means that you could have a bowl of Fruit Loops and a
Snickers bar for breakfast, a cheeseburger for lunch, and pizza and soda
for dinner, and still be within the FNB guidelines. Essentially, they’re
telling you to eat whatever you want.
“My eight-year-old stepson, upon finding out that I don't eat

meat or anything coming from an animal, told me that
I will never develop any muscles because muscles come
from animals.”
–KIRSTEN, INTERNET E-MAIL POSTING
The FNB and committee members affect how people eat in a variety
of ways. They establish the Food Pyramid. They influence the National
School Lunch and Breakfast programs, the Food Stamp Program, and
the Women, Infants and Children Supplemental Feeding Program.
Approximately thirty-five million Americans are provided food by
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government programs based on what the Food and Nutrition Board

recommends. In addition, what we eat in hospitals and nursing homes
is determined by FNB.
The brainwashing doesn’t stop there. The food industry has its
hands in many other important avenues of influence. Nutrition journals
take money from the food industry and companies through corporate
sponsorships. The food companies also sponsor nutrition conferences
and the publication of academic papers. Sponsored papers are not even
subjected to peer-review.
The Dairy Council and the National Cattleman’s Beef Association
sponsor research sessions. Travel funds, gifts, and meals are used to gain
influence and interest in products being sold.
Associations themselves cooperate. The American Heart
Association receives money from Kellogg’s, and then gives its seal of
approval on foods like Frosted Flakes, Fruity Marshmallow Krispies,
and Pop-Tarts. The American Dietetic Association receives significant
funding from McDonald’s, Kellogg’s, and other food companies.
The entire system of official information about food is under the
control of the food industry. Is there any wonder why in America cancer,
heart disease, diabetes, and obesity have become epidemics? And if that
doesn’t kill you, the health care system will (the third leading cause of
death in the US). We are being brainwashed into eating foods that are
killing us, and the food industry profits from our illness. At the same
time big medicine is kept in business. They have major incentives to
keep their mouths shut; otherwise they would be out of work.
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The human mind is an interesting thing. It is capable of believing

whatever it wants to. We select what we want to see and hear and
believe. We want to believe that the big steak we are about to eat is
good for us, providing us with protein. If it isn’t the steak, well then,
the chicken, or the fish. Hey, pizza is a health food; after all it contains
all the food groups.
You will never hear the food experts on the Today Show or Good
Morning America tell you the truth about nutrition. Why? Because if
they did, their sponsors would stop advertising with them. Even here
the food industry manipulates the truth. The only place we find real
research answers is where there is no influence from money—books
and unsponsored Internet sites.
It is my hope that after reading this you will open your mind to
some new possibilities. Just being aware of how you have been lied to
and used all of these years will free you from much of the misinformation
that you have been fed. Now we will get to ideas that are not being
forced upon you so that someone, somewhere can make a buck.
Let’s get at the raw truth.
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Chapter 9
David Wolfe, Superfoods, and

the Best Day Ever
“Life is generous to those who pursue their destiny.”
–DAVID WOLFE
David Wolfe may very well be the most important figure in the raw
food movement. He is the rock star (drummer in the Healing Waters
Band), the super food king (Sunfood Nutrition), and the creator of the
Sunfood Diet Success System. David Wolfe is raw foods on steroids.
You have to like a guy who has made chocolate into a health food and
always celebrates the best day ever.
For all the hype (he claims to be the world’s leading voice on raw
nutrition), the groupies (Goji Girl, etc.), the nickname (Avocado), the
unusual hairstyle, the relentless promotion of products (the world’s
largest distributor of anything to do with raw food), Wolfe is probably
the best overall resource and inspiration when it comes to raw foods.
His book The Sunfood Diet Success System is one of the most
comprehensive books on raw food available. He not only covers most
aspects of becoming a raw foodist, but he offers plenty of motivational
material besides.
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Wolfe gives nearly a hundred lectures a year along with raw adventure
retreats throughout the world. His goal, in his own words, is “to become
the greatest promoter of The Raw Food Diet in the history of the world.”
He maintains at least three different web sites to do this. To his credit
he seems to draw from many different raw food authorities and teachers.
While not being a Natural Hygienist, his diet tends to conform
closely to its precepts. According to Wolfe in an interview on the
Living and Raw Foods website, his diet is made up of 80 percent fruit,
15 percent vegetables, and 5 percent nuts. He promotes a modified
fruitarian diet and the more wild food, the better. He also believes in
just going raw cold turkey. Wolfe quotes Stephen Arlin, “You crave
whatever is in your bloodstream.” Better to get cooked food out sooner
rather than later. This is easier than becoming raw slowly.
Chocolate
You cannot talk about David Wolfe without first talking about choco-
late, or what the Aztecs called cachooatl and the Spaniards called cacao.
Cacao is the bean that chocolate is made from. But it isn’t chocolate
itself that raw foodists are interested in; it is the cacao bean and its
amazing health properties.
The cacao nut was so important in ancient Central America that it
was used as money. Workers were paid in cacao. Cacao was used as
standard currency in Mexico until 1887.
Magnesium is the main reason for eating cacao. According to
Wolfe magnesium is the most deficient dietary mineral in America.
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Chapter Nine – D A V I D W O L F E , S U P E R F O O D S , AND THE BEST DAY EVER
Cacao is the major source of magnesium in nature. Magnesium is

necessary for strong heart muscle, a healthy brain, muscle relaxation,
bone formation, and good bowel movements.
The cacao bean is one of the best sources of antioxidants, far
superior to blueberries. It also contains tryptophan in large quantities.
Tryptophan is necessary for the body to produce serotonin, which is a
wonderful mood enhancer. Wolfe calls cacao nature’s Prozac.
Superfoods
Cacao is a superfood, but not the only one that Wolfe considers
important to human health. Others include fresh water algae (spirulina
and blue-green algae), sea vegetables (kelp), maca, goji berries, aloe
vera, bee products, hemp seed, and Incan berries.
Superfoods are special because they contain high concentrations of
vitamins, minerals, trace minerals, enzymes, and proteins. According
to Wolfe, they make it easier to detoxify, maintain ideal weight, and
transition to a raw food diet. They eliminate the need for food
supplements. In a sense, they are food supplements.
Fresh water algae (Spirulina and Blue-Green Algae from Klamath
Lake) is a concentrated source of chlorophyll, protein, antioxidants,
and omega 3 fatty acids. Algae may be the most nutrient dense food in
the world. The soft cell walls make it easily absorbed and utilized by
the body. Algae is also a source of B12. In one form or another, algae
should be a daily addition to every diet.
Sea vegetables are basically seaweeds. They are neither plant
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nor animal and are another form of algae. Some sea vegetables
are kelp, dulse, sea lettuce, nori, and wakame. Sea Vegetables are the
foundation of the food chain and probably led to the formation of the
first invertebrates.
The essential elements and trace minerals found in sea vegetables
are important to our endocrine system and the regulation of the body’s
metabolism. Sea vegetables help cleanse the intestinal tract and lymph
system, stabilize blood sugar levels, purify and alkalize the blood,
and inhibit cancer cell growth. They also promote healthy thyroid
functioning, reduce cardiovascular problems, and have been shown to
be anti-inflammatory. Powdered sea vegetables can be used to replace
table salt and are excellent sprinkled on salads.
Maca is a superfood that is found high in the Andes of Peru. It is a
root vegetable and considered to have medicinal qualities. Maca is similar
to a radish or turnip. Consumption of the maca root powder is shown
to strengthen the immune system, increase energy, endurance and
libido. In tests mice have shown that it reduces enlarged prostates.
The major benefits of maca are reduced risk of prostate cancer,
increased stamina, improved memory, stress relief, and help in
overcoming depression. Maca is touted as an alternative to Viagra.
It also improves fertility.
Goji berries, known as wolfberry in America, are touted by David
Wolfe as possibly the most nutritionally dense food on the planet.
(I think he says this about a lot of fruits and vegetables.) In the Chinese
system of herbal medicine, Goji berries rank number one out of more
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than eight thousand. They have been used for healing for over two
thousand years.
The goji berry is a complete source of protein, containing all
eight essential amino acids. Goji berries have twice the amount of
antioxidants as blueberries. According to Wolfe, goji berries are the
only food known to stimulate the human growth hormone.
This makes the berry “the world’s greatest anti-aging superfood.”
The Food Triangle
David Wolfe teaches that the secret to succeeding on a raw food diet
and achieving high levels of health is a balance between three essential
classes of foods. Those classes make up the raw food triangle. Through
his experiences of meeting hundreds of raw foodists and studying what
works and what doesn’t, he discovered a pattern.
The three essential foods are green-leafy vegetables, sweet fruits,
and fatty foods. The three provide chlorophyll, sugars, and fats.
Lacking any of these foods results in nutritional imbalance. In Wolfe’s
travels, all successful raw foodists followed this pattern. People lacking
one of these food groups always ran into trouble.
In most cases Wolfe calls for the three foods to be eaten in equal
quantities. And for the best results, all three food classes should be
eaten every day. David personally suggests having sweet fruits as the
main meal in the morning, green-leafy vegetables at lunch, and fats in
the evening.
Green-leafy vegetables provide chlorophyll; chlorophyll is the
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“blood” of plants. Just like in the old Popeye cartoons, we get our
strength from spinach (and other greens). They provide us with calcium,
iron, magnesium, and other minerals. Greens help detoxify the liver.
They alkalize our body chemistry, balancing acid-forming minerals
found in nuts, seeds, avocados, and animal products.
Sugar comes to us through sweet fruits. Sugar is the fuel that runs
our bodies and brains. We need fruit for energy. However, too much
fruit can overstimulate the endocrine system and acidify the blood.
Therefore, fruit needs to be balanced with green-leafy vegetables and
fats. (This is something the natural hygiene people would disagree with.)
Wolfe warns us to avoid refined sugar, which should not come as a
surprise, but he also points out that hybrid fruits (seedless) should be
avoided. Seedless bananas, watermelon, grapes, oranges, etc. contain
sugar that can act like processed sugar. A diet high in these fruits can
lead to constipation, dehydration, and a slightly diabetic situation.
This is avoided with lots of dark green-leafy vegetables and exercise.
Natural raw fats are the third part of Wolfe’s health equation. Raw
plant foods such as avocados, durians, young coconuts, nuts, seeds,
and oils provide essential fatty acids needed to lubricate mucus linings
and the body joints. They also are critical for skin and hair beauty.
These plant foods also contain omega 6 and omega 3 fatty acids.
One benefit of having fat with fruits, or fatty fruits like avocado, is
that the fat slows the release of sugar into the digestive track. This
makes for a longer release time and more energy over a longer time.
Plant fats contain no cholesterol. Raw plant fats help the body
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access and absorb the minerals in green-leafy vegetables. They will not
cause excess weight gain as cooked fats do. Plant fats insulate the nerves
and counteract against environmental pollution.
Here is something that those of us new to the raw vegan diet need
to understand: when you are feeling hungry and feel the need for heavy
protein food, that is not what your body is asking for. At times like
these it is not protein that your body wants, it’s fat. Wolfe states that
plant fats are an excellent bridge from cooked foods to a raw food diet.
And if you are going to be eating nuts and seeds, it is best to soak them
first. This removes their enzyme inhibitors, their coverings that prevent
them from sprouting.
Superfood Smoothie
The cornerstone to David Wolfe’s raw food diet, in his own

personal life, is a superfood smoothie. In a number of videos and
interviews he discusses his daily smoothie and how he makes it.
The following recipe is taken from an interview demonstration
Wolfe gave on the Internet television show Healthy Living shown
on Supreme Master Television. The smoothie begins with a base of
coconut water taken from a young Thai coconut. As an alternative you
could use spring water, tea, or even coffee. Along with the water of the
coconut Wolfe adds the meat to the drink also.
Next comes cacao. Wolfe uses about a tablespoon of the cacao nibs,
a half tablespoon of the powder, and a half-tablespoon of the cacao butter.
Following the base of water and cacao Wolfe includes two cups of
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frozen berries—strawberries, raspberries and/or wild blueberries.

He suggests that including foods of the full spectrum of color is best
because that provides all of the possible antioxidants. In addition to the
frozen fruit, acai and goji berries are used.
Wolfe then puts in a handful of cashews for fat and flavor along
with superfoods maca, hemp seeds, and spirulina. And that is it—
David Wolfe’s superfood smoothie. David usually has this as a late
morning breakfast. He has a large salad at 7 pm for his other meal of
the day and snacks on fruits, nuts and seeds, and juices in between.
The Best of David Wolfe
Chocolate. Superfoods. Passion. Chocolate added to a superfood

smoothie is heaven. When I began adding raw cacao powder to my
afternoon smoothies I simply began looking forward to them as if I
were having a real milk shake treat, not a substitute. While I don’t want
to overdo it with cacao, the addition of cacao to my smoothies and the
raw ice cream that I make with durian (another fruit introduced to me
by Wolfe) has made eating raw foods so much more enjoyable.
The addition of superfoods to my smoothies is another part of my
diet that David Wolfe has changed. In the past I took supplements in
the form of pills. Now I take them in the form of superfoods. A little
spirulina, maca, and dulse in addition to lots of green-leafy vegetables
and I feel that I cover all my bases.
Finally, I can’t talk about David Wolfe without talking about
passion for raw food. Listening to him or watching him is inspiring to
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the point of making one get up and doing something. If raw food can
make David so energetic, why can’t it do the same for me? I’ve sat
through one of his four-hour lectures and he just does not want to stop.
He is doing something right.
Additional Reading:
Naked Chocolate. David Wolfe and Shazzie. 2005. Maul Brothers Publishing.
The Sunfood Diet Success System. David Wolfe. 2006. Maul Brothers Publishing.
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Chapter 10
The Ethical Considerations

of Eating Animals
“If man's aspirations towards right living are serious... he will

first abstain from animal food because... its use is simply
immoral, as it requires the performance of an act which is
contrary to moral feeling - killing.”
–LEO TOLSTOY
On June 11, 1963 in downtown Saigon, a Buddhist monk, Thich

Quang Duc, burned himself to death protesting the persecution of
Buddhists by the South Vietnamese government. Was the monk’s suicide
an immoral act?
An ethical discussion is not about the absolute rightness or
wrongness of an action, because each act’s judgment is determined by
the intention of the person and the content of the situation.
When Thich Quang Duc killed himself, he was sacrificing his life
for a greater cause. Another person may be in so much pain that they
cannot stand to live for another day and therefore decide to commit
suicide. Yet another may do it accidentally with a drug overdose. And
still another may have a well thought out plan to just end their life.
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All with different intentions, all with different contexts. Ethical actions
are evaluated not as black and white, but within a spectrum of colors.
When we consider the ethics of eating animals, a number of
considerations and circumstances must be taken into account.
For a moment, let’s think about the first time a human being took
a bite of an animal. We know that primates evolved eating mostly
fruits, a modest amount of leaves, and an occasional insect or two
along with bark and other plant matter. What was it like to go from
this to eating that very first carcass?
A question more appropriate to our discussion would be—why eat
an animal in the first place? The answer probably wasn’t because of
being in the mood for a nice prime rib. They were probably starving
and had seen other animals doing it. They probably didn’t have a
choice, they did it to survive. As the human population increased and
moved out into less hospitable lands, eventually they needed another
source of food. And since humans could eat meat, they did.
Over time a way to make fire was discovered and cooking animals
must have made the experience much more palatable. Ethically speaking,
no one could fault eating animals under these circumstances. Human
beings became meateaters.
Fast-forward to today and wealthy societies eat more animals than
ever, even though we don’t need to. In America, in 2000, the average
American ate 195 pounds of red meat, poultry and fish.
When there are alternatives to eating other animals, as there are
now in America, then we have to ask the question if this is ethical.
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Chapter Ten – T H E E T H I C A L C O N S I D E R A T I O N S OF E AT I N G A N I M A L S
Again, there is no black or white answer. Some people just don’t think
about it, they have never even considered if it was wrong to eat
hamburgers or Chicken McNuggets. There is no intention there to do
wrong. Other people have thought about it and decided that there is
nothing wrong with killing other animals to eat them. End of story.
And if the killing of animals because we enjoy the taste of meat is
accepted, I’d like to make the stories that we tell ourselves so that
we will not feel guilt about it a little more complicated. Instead of an
all-or-nothing decision, why not look at our choice to eat animals as
one of good, better, and best. My ex-wife’s great aunt Zia used to
ask me if I liked to drink wine. She would say, “If-a-you drink wine,
that’s-a-good. If-a-you don’t, that’s-a-better.”
Maybe eating animals isn’t the worst thing in the world to do.
Certainly it’s not a crime. But maybe there are better ways of eating.
Is it better to eat 100 pounds of animals a year than 195? Is it better to
eat 100 pounds of shrimp than of veal? The philosopher Ken Wilber
says that it is better to eat a carrot than a cow. Why? Why is it better
to eat a carrot than a cow?
It’s better to eat a carrot than a cow because there is less suffering
involved. It’s better to eat a scallop than a chicken because there
is less suffering. If you are getting your animals the old-fashioned way,
hunting, you could argue this point, but if your food is coming from
the supermarket…
The purpose of this chapter is not to tell you what is right and
wrong. You must decide that. Our purpose here is just to consider the
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possibility that eating animals may be an unconscious conflict with our

moral precepts, which brings us unwanted consequences. The health of
the body is not only about the physical components; there is a mental
and spiritual side of the human experience. How we think and behave
ethically most assuredly shows up in our bodies.
“The greatness of a nation and its moral progress can be

judged by the way its animals are treated.”
–MAHATMA GANDHI
Why is it that dogs get Christmas presents and pigs get to be

Christmas ham?
Factory Farming
The earliest humans picked their food from trees. Living in the topics,
they comfortably ate wild fruit, leafy greens, some nuts, seeds, and a
few insects. As the population grew, this paradise could not support so
many people, and we began to expand into less hospitable territory.
It was at this time that we began eating other types of food. We had
no other choice. However, by then our digestive systems were already
formed. We were, and still are, naturally frugivores.
To survive, we began eating wild animals, then we learned to
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cultivate grains (the seeds of grasses). And most recently, we learned to

cultivate animals as well. Under pressure not just to feed a population
but to also make a profit, humankind developed what is now called
factory farming.
Cows
Since the 1980’s the beef industry has been run by four huge
corporations. Since there is no federal law governing the welfare of
farm animals, cruelty is perfectly acceptable, as long as you are a
farmer. This opens the door to the hideousness of factory farming.
After spending the first six months of life on the range feeding on
their natural food—grass, cattle are shipped to feedlots where they will
spend the rest of their lives eating unnatural food solely for the
purposes of marbleizing their flesh with fat. Instead of grass, cattle in
feedlots are fed corn. (Their feed also contains chicken and pig meat,
beef blood and fat, along with chicken litter, which contains fecal matter.
The average cow gets to eat over sixty pounds of this chicken litter.)
Why are cows fed corn? Economics. Corn, with its government
subsidies, is dirt-cheap. The only problem with this is that since cows
are not designed to eat corn, they must be kept alive by injecting
them with antibiotics. (They are also pumped up with synthetic
growth hormones.)
Stuffed into crowded feedlots, the cattle sleep in their own shit,
they breathe in air thick with bacteria and particulate matter, and need
more medication to fight respiratory disease. By the time they go in for
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slaughter, the manure is caked into their hides. Is it any wonder that
microbes like E. Coli are found in beef? Now they are irradiating the
meat to kill the microbes. I wonder which is worse.
We won’t get into the slaughtering process, which is so bad that
they will not let anyone in to see what they are doing. Beef, may be
“real food for real people,” but it’s a really miserable life if you happen
to be one. If you would like to see what does go on in the slaughter-
house, watch the youtube video entitled “Earthlings.”
Pigs
Pigs do not have it any better than cows. Factory farmed pigs (ninety
percent of all pork comes to us from these meat factories) spend their
entire lives inside, contained in steel pens. No straw, nothing to do all
day long. They stand or lie on concrete floors. Sows are kept in stalls
so small they cannot even turn around. These are intelligent, sensitive,
and social animals. Next time you order baby back ribs or bring home
the bacon, consider the suffering of these animals.
Chickens
Ninety-five percent of all chickens are raised under factory farm con-
ditions. They are kept in cages and allowed to live in a space the size of
an eight by eleven-inch piece of paper. They cannot move, they cannot
get away from more aggressive animals. They have nervous systems
similar to ours.
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The ammonia levels in the buildings cause respiratory disease.

They are in constant pain because they are bred for fast growth.
They become so big their bones cannot support their own weight. Like
cows, they stand in their own shit all day long. High intensity farming
like this is a breeding ground for illnesses like the avian flu. The birds
are pumped with antibiotics to keep them alive.
The sensitive beak, full of nerve endings, is seared off with a hot
blade to prevent fighting and pecking. When it comes time to die,
many of them are scalded alive. Unskilled, low-paid workers soon
become desensitized and treat them terribly.
Dairy Cows
Do you think that dairy cows live the idyllic lives depicted on milk
cartons? Think again. They are not allowed to graze on grass, but are
kept indoors. When kept outside, they live in dirt lots. They are bred
to produce as much milk as possible. They are given shots of BST,
bovine somatotrophin, a genetically engineered growth hormone,
every other week.
The natural life span of a cow is twenty years. Dairy cows don’t
make it past seven. When they can’t produce milk anymore, they are
sent out to become hamburger for fast-food restaurants.
Seafood
I bet you didn’t think that your wild Atlantic salmon was factory
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farmed. Fifty-thousand salmon are confined to a cage in the ocean.

They are artificially colored, fattened on fish meal and oil, and given
antibiotics and pesticides to reduce disease caused by such crowded
living conditions. These thirty-inch salmon live in a space the size of a
bathtub. Fish farming is the fastest growing form of food production
in the world.
Producing animal products is a big business; it is an industry driven
by the need for companies to make profits for their shareholders—just
like any other business. The question of ethics here isn’t about farmers
treating animals cruelly, it is the system that pits profitability against
animal welfare. And there is no way to avoid this—except by not eating
animals in the first place. I bring to your awareness the incredible cruelty
towards animals being produced to become food, not to cast judgment
on the industry, but to give you one very good reason and motivating
factor to consider turning away from eating animals and consuming a
plant-based diet. If eating animals causes you ethical concern, there
you have a good reason to think about the benefits of raw foods and
healthier eating choices.
Ethical Arguments
Peter Singer, the famed animal rights activist, has put forward the
marginal (newborns, senile) ethical argument for not eating animals.
It goes like this: In order to conclude that only humans have the
ethical right to live, they must have some property, P, that only humans
have. There are properties that only humans have, but not all humans
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have them. Any property that all humans have, so do most animals.
Therefore, we cannot conclude that only humans have the right to live.
In other words, if newborns and senile people have the right to live,
so do animals because they share the same properties.
Tom Regan, another intelligent writer on the topic of animal
welfare, takes a different approach, the animal rights argument. By eating
animals we are using them as a means to an end. Animals should be
treated as ends in their own right. We should not be using animals,
we should be respecting them. Why do humans have the right to life
and animals don’t? We give dogs and cats rights. What about whales?
And dolphins? Horses? Why not cows and pigs? How can we choose
some and not others? Can you not see the disparity of thought?
Ethical considerations comprise many reasons to be motivated to
eat a vegan diet. A reasonably raw diet makes being a vegan easier.
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Chapter 11
Douglas Graham and Natural Hygiene
“Your instincts will reject or embrace each food on its merits—

that is, its appeals to your senses and palate—the only crite-
ria that guided our food selection in ages past.”
–DR. DOUGLAS GRAHAM
As an approach to health, Natural Hygiene makes a lot of sense

to me, rationally, intellectually, and instinctually. It draws upon our
natural diet and instincts rather than what the human mind has
determined appropriate to eat. In addition, the Natural Hygiene people,
Douglas Graham in particular, take a strongly holistic approach
to nutrition.
The holistic view held by Graham and the Natural Hygiene
movement questions the value of isolating nutrients and their effect on
health. Instead, we need to understand that health-promoting food
comes packaged in a combination of elements more numerous than
we can know. Micronutrients, many not even discovered yet, work in
conjunction with each other. To isolate one vitamin or mineral and
think that more or less of it will improve health is to ignore the
natural package that nature has provided.
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It is possible that we have only discovered about 10 percent of the

plant nutrients in existence. This means that our health depends on a
lot more than getting what we often think of as all our vitamins and
minerals. For Graham, only a diet of whole foods will bring about a
healthy body. Supplements may reduce and relieve symptoms, but only
whole foods create health.
Eating By Design
Natural Hygiene makes the case, and a convincing one, that if you
want to know what you should be eating, consider what you are designed
to eat and what you would be eating naturally without cooking or
altering the food. Douglas Graham, in his book The 80/10/10 Diet,
points out that if you offer an animal all kinds of foods, in their
natural state the animal will eat what is best for itself. The same should
hold for humans.
In Graham’s book he explains that if we were carnivores, we
would relish the idea of catching an animal with our bare hands and
eating it, entrails, fat, blood, bones, flesh, and all. Also, our bodies
would be designed to eat other animals. (We’ve discussed this in a
previous chapter.)
So much for being a carnivore. But what about the other “vores?”
Herbivores forage on grass, weeds, and leaves. Unless that greenery is
flavored with a great dressing, we do not find it particularly appealing.
And it looks like it’s by design we are not really made to eat them
either, lacking the proper enzymes for digestion.
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Chapter Eleven – D O U G L A S G R A H A M AND N AT U RA L H Y G I E N E
Likewise humans, unlike birds, are not all that attracted to grains,
the seeds of grasses. We also don’t get all that excited about eating raw
tubers and legumes. Starches are just not very digestible by human
beings.
How about milk? Surely dairy products do taste good, don’t they?
At least in the form of ice cream and cheese. True, but when was the
last time you had the urge to suck on the breast of a wild animal, or
even a cow or goat? That aside, milk contains casein, possibly one of
the most active agents in the cause of cancer and heart disease. No
other animal in the world drinks the milk of another animal.
Dr. Graham also takes a swipe at nuts and all high-fat plants.
Humans have a difficult time digesting them and the fats are trapped
in the intestine for long periods of time, causing all kinds of problems.
Everyone knows that humans are omnivores. We can eat just about
anything. Yes, that may be the case, but a true omnivore thrives on
everything just mentioned. As was stated before, being able to do
something doesn’t mean it is the best thing to do. Just because I can eat
all of the above doesn’t mean that I should.
So, given that all of these foods are unnatural to humans, what
then are we to eat? Fruit. Fruit is the only food that in its natural state
is appealing to us. And, best of all, we are designed perfectly to digest
and utilize the plentiful carbohydrates in fruit. Fresh, ripe, raw fruit
comes wrapped with digestible fiber, making sure that the fruit sugars
enter our system gradually and for longer periods of time.
Humans, according to Graham, are frugivores, designed to live on
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fruit and tender greens. Think about it, fruits are the only food that all
on its own can attract human beings. We see fruit growing and eat it
just as it is. Certain greens have the ability to attract us also.
In my garden, I go for the tomatoes, a fruit. At the same time that
we are naturally attracted to the sweetness in fruit, we just happen to
be biologically designed to utilize and absorb the nutrients in fruits.
This is the argument that really gets me. Of all the diets out there,
the fruit diet makes the most sense logically and instinctually. We are
naturally attracted to fruit and our bodies easily digest and utilize fruit.
Fruit: Facts, Fears, and Fats
Large quantities and even small quantities of fruit consumption are

feared. Fruit is believed to cause high blood-sugar, which can cause
diabetes, candida, chronic fatigue, and other illnesses. Eating fruit puts
too much sugar into our blood. But Graham argues that fruit is not the
problem, but fats.
Fruit, when eaten naturally, becomes a sugar in our body and then
goes into the blood stream quickly and out of it into our cells, where
it provides us nourishment. No problem. Primates eat enormous
amounts of fruit in their natural habit.
The most significant contribution that Dr. Graham makes to our
conversation here is this: a high-fat diet, one which nearly all of us
have, makes it nearly impossible for fruit to get out of the blood stream
and into our cells. Too much fat in the blood makes it difficult for fruit
sugars to get out of our blood, causing high blood sugar.
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Fatty food, by making a thin coating of fat on the blood-vessel

walls, cell receptor sites, and sugar molecules themselves, in essence,
gum up the whole works. The fats in our diets prevent the fruit that we
eat from doing its job. And then fruit gets all the blame.
The thing is, we need the wonderful carbohydrates that fruit gives
us to do most of the things we do. Without healthy carbs all sorts of
disease and distress occur.
Fats take a long time to pass through the intestines, blood-stream,
and into the cells. The whole process can take up to twenty-four hours.
I used to think that I was safe if I ate fruit on an empty stomach.
Wrong. My stomach may be empty, but my blood is not. It may still
have fat floating around if I haven’t gotten my consumption down to
the level that Dr. Graham recommends.
If you remember anything at all from this chapter it is this: be very
careful about how much fat you eat. Too much sabotages the essential
work of fruit, and we all need lots of fruit. That is what we are designed
to eat. So, if in the past you have had problems with fruit, it wasn’t the
fruit, it was probably the fat.
Balancing Calories: 80/10/10
The cornerstone of Dr. Graham’s approach to excellent health

is the need to balance the source of calories in one’s diet. We get our
calories from carbohydrates, proteins, and fats. The ratio of these three
nutrients is vital to health, longevity, and energy. That ratio should be
80/10/10: a minimum 80 percent calories coming from carbohydrates,
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a maximum of 10 percent coming from protein, and a maximum 10

percent coming from fats.
This is the ratio that results when humans eat a mostly fruit diet.
In the wild, primates like ourselves thrive on mostly fruits and tender
greens. According to Graham, this ratio for chimps, bonobos, and
orangutans (our closest cousins genetically), is 88/7/5.
Another argument for this ratio is that the longest living peoples
approximate these percentages. The Abkhasians, the Vilcabambans,
and the Hunza all consume around 70 percent of their calories
in carbohydrates while obtaining about 15 percent from fat and 15
percent in protein.
Carbohydrates
Our bodies convert carbohydrates into simple sugars. Simple sugars,

like glucose, are the fuels that run the engines of our bodies. We need
carbohydrates for energy and health. Fresh fruits are the optimal
source. The water-soluble fiber in fruit allows the sugars to be absorbed
slowly into the blood stream.
There are other ways of obtaining carbohydrates, such as with
grains, tubers, and legumes being the most obvious sources. Corn, rice,
wheat, potatoes, carrots, beans, all make up a significant part of the
American diet. In fact, these are the carbohydrates that most people
think of when they think carbohydrates.
Many people are even aware that complex carbohydrates are better
than processed. Whole wheat bread is better than white bread. There
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is a problem though. Grains, primarily wheat, cause all kinds of

illnesses. Gluten intolerance is involved in the development of
diabetes, arthritis, asthma, constipation, fibromyalgia, and autism.
Refined carbohydrates are essentially junk food, providing
empty calories and leaving the body with no nutritional value. These
empty calories simply accelerate the aging process.
Fresh, whole fruits provide carbohydrates without the problems.
Easily digested and utilized, fruit should make up 80 percent of our
calorie intake. Fruit is the least toxic and most nutritious source of
energy for the human body. Human beings originated in the tropics,
where we evolved eating tropical foods, fruits. This is what we are
designed to eat, our natural diet.
Protein
The protein myth. A need created by the meat and dairy industry.
Protein, we must have our protein. Where do I get my protein if
I’m a vegan? The thing is: most of us eat way more than is good for us.
We are not in danger of getting too little protein, but we are in danger
of getting too much.
If anyone needs protein, it is a baby when growth is at its greatest.
So how much protein does breast milk contain, the baby’s natural
source of nutrition? Only 6 percent of its calories come from protein.
If we do not need a lot of protein as infants, why would we need more
as adults? How much does the typical diet provide us? Around 15 percent,
three times as much as we need. And the only reason it is as low as that
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is that the high protein foods we eat, meats and dairy products, have
even more amounts of fat.
The overconsumption of protein is a serious problem. Too much
protein causes too much acid to form in the human body. (This comes
from acidic minerals: chlorine, phosphorus, sulfur.) The body wants
the bloodstream to be in balance between acidity and alkalinity.
Protein throws the balance off and so the body takes calcium, an
alkaline mineral, from our bones and teeth, to restore this balance.
This results in arthritis, osteoporosis, liver and kidney problems,
autoimmune problems, and premature aging.
The thing is, animals are a bad source of protein anyhow. When we
cook meat, we destroy half of the protein. The body has to break down
what is left into amino acids. The body doesn’t make protein from
animal protein, but from amino acids. The advantage of getting
protein from fruits and vegetables is that the body doesn’t have to break
down the protein; it is already there in the form of amino acids.
The best part of plant-based protein is that you can eat a lot less of
it to get a lot more, more of what your body really needs. You are not
adding more toxicity to your body in the form of hormones, antibiotics,
and the drugs given to the animals that you eat. Eat your fruits and
vegetables and you don’t have to even think about protein again.
Fat
It is no surprise that a low fat diet is healthy. What is a surprise is how

low low is. According to the USDA, 20 to 35 percent of our calories
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should come from fats. Dr. Graham recommends no more than 10

percent. He is supported in this by Dr. Dean Ornish, the Pritikin
Longevity Center, and Dr. T. Colin Campbell in his book The China
Study. The only reason the USDA recommends more is a result of the
influence of the meat and dairy industries.
Besides causing weight and cholesterol problems, why should we
limit our fat intake? Because fat in our blood makes it difficult for oxygen
to reach our cells. It prevents fruits from delivering the sugars that we
need for energy and healthy bodily functions.
If you are going to consume fat, it should come from whole foods
and not oil. Oil is stripped of the fiber which keeps fats from going
rancid. Oil is pure fat. It is best to get your fats from fresh nuts, seeds,
and avocados. Oil is a processed food providing empty calories.
Dr. Graham takes a chapter of his book to warn that many people
who eat only raw food eat way too much fat. When people convert to
raw food diets, they tend to eat a lot of food with fat in order to feel
satisfied. Many raw food recipes use nuts and seeds to mimic cooked
foods. This negates all the benefits of eating raw foods. Also, by eating
so many fatty foods they end up not eating as much fruit as they need
to. Instead of feeling energized and healthy, their bodies become
clogged up with too much fat. (Many vegetarians are not all that
healthy because they consume a lot of dairy products.)
Making It Work
Natural Hygiene and the 80/10/10 diet are the most radical of all the
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approaches to raw food. They are the most difficult to implement.

Since they require the reduction and elimination of so much protein
and fat, a person trying to eat this way will starve and find it nearly
impossible to do unless they significantly increase the amount of
fruit eaten.
I believe that Natural Hygiene may be the healthiest way to go. Fats
do hinder fruits from providing the fuel that our bodies need. Protein,
besides causing all kinds of problems with too much acidity in the
blood and the depletion of calcium, is a major factor in heart disease
and cancer, as proven by the China Study. And fruits and vegetables are
what we humans are designed to eat.
There is one problem in this. Getting rid of fats and proteins and
living on only fruits and vegetables is an incredibly difficult task.
How does one do it? According to the Natural Hygiene forums and
testimonials it is done by gradually increasing the amount of fruit
consumed at every meal. Always eat your fruit first so it doesn’t get
stuck fermenting behind the heavier foods. Eat much more than you
think you should. Successful people on this type of diet typically eat
two pounds of fruit at a meal. They also eat a whole head of lettuce
at dinnertime.
There is one other word of caution I want to mention. There is
great controversy in the raw food movement regarding Natural
Hygiene. While at the Raw Spirit Festival in Arizona, I met a number
of people who had been on the diet and had health problems and had
to go back to a more conventional form of raw foodism. At the same
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time others swear by it. All I can say is try it and see how you feel.
Whether you incorporate the whole 80/10/10 diet or not, the ideas in
this program are valuable.
The Best of Douglas Graham
The most important lessons from the writing and research of Dr.
Graham are these: 1.) make fruit the central and largest part of your
diet 2.) seriously keep your consumption of fats to a minimum 3.)
avoid meats and dairy because they contain too much protein and fat.
We need to eat a lot more fruit than we think. We probably are eating
a lot more fat than we should. And a vegan diet is best because vegans
do not stuff their bodies with animal protein, toxic hormones, and
body-clogging fats.
While following Graham’s 80/10/10 diet may be hard to accomplish,
at least seeing it as a goal to reach, or an incentive, is better than being
ignorant of the ideal. I could see a time in my life, especially as I get
older, where a light diet, based on easily digested fruits, would be so
attractive. The less our bodies have to work on digesting food, the
more energy we have left over to live our lives to the fullest.
Further Reading:
The 80/10/10 Diet. Dr. Douglas Graham. 2006. FoodnSport Press.
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Chapter 12
Gabriel Cousens
and Conscious Eating
“The art of conscious eating lies in creating an individualized

diet that reflects and supports one’s realization of the highest
state of awareness, as well as one’s need to function in the
world of everyday life.”
–GABRIEL COUSENS
Gabriel Cousens has an M.D., an M.D. (H), and a D.D. He is a

psychiatrist, acupuncturist, Reiki Master, medical researcher,
Ayurvedic practitioner, and author. He is also the founder and director
of the Tree of Life Rejuvenation Center in Patagonia, Arizona. Dr.
Cousens has been a raw food vegan since 1983.
When it comes to the science of living foods and health, there isn’t
anyone more qualified to make statements and recommendations.
Besides his medical background Cousens has spent numerous years
studying spirituality with indigenous teachers (both Native Americans
and Indians), and he is an ordained Essene teacher.
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Self-composting
Taking a medical doctor’s approach, Cousens’ search for extraordinary

health begins with a close look at blood. He begins by drawing on
the research performed by Antoine Bechamp in the early 1900’s, and
concludes that the human body’s blood is not so much a liquid as it is
a flowing tissue. Looking closer at this system, Bechamp theorized that
microscopic and colloidal elements, smaller than cells, were living in
our bodies and fermenting sugar in our blood.
This microscopic digestion produced toxins, mycotoxins. These
toxins are the forerunners of degenerative disease—illness. When the
natural fermentation process speeds up due to excess sugar in the system,
these microzymas turn into bacteria, yeast, fungus, and mold. And that
is when health degenerates.
Acid foods, along with acid thoughts, environmental toxins, lack of
oxygen, all play a part in distorting what Cousens calls the “subtle
organizing energy field.” This energy exists in the space between cells,
which we know is relatively large. The body is continually recycling
itself. In a healthy state this goes on undisturbed. But when fermentation
begins, the body is essentially composting itself and a cycle of
degeneration initiates, allowing chronic disease to get a foothold.
Cousens teaches that a low-sweet, live-food, non-acidic diet can
turn off the self-composting process. This means eliminating junk
food, refined foods, and canned foods. We need to remove the causes
of yeast and fungus. That means steroids, antibiotics, birth control
pills, alcohol, and animal products. These acid-promoting foods create
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the conditions for mold and fungus to turn healthy blood into
oxygen-deprived clumps. Not a good system for delivering oxygen and
nutrients throughout the body.
In the end we are left with a greatly weakened immune system, a
pre-cancerous condition, as Cousens writes. The results: allergies,
fatigue, depression, anxiety, colds, poor mental capabilities, diabetes,
heartburn, vaginal yeast infections, joint pain, asthma, and food
cravings to name a few.
The Culprits
There are certain foods that contain large quantities of mycotoxins

and fungus. Anything with a high sugar content contributes to
self-composting. Other foods include animal fats, dairy products,
mushrooms, table salt, soy sauce, microwaved foods, and saturated
vegetable oils.
According to Cousens’ theory, foods high in sugar should be avoided
more than any other type of food. This includes not only processed
white sugar but also fruits with a high glycemic index. Sugar substitutes
such as corn sugar, sorbital, maple sugar, and honey are to be avoided.
High sugar fruits include melons, bananas, mangoes, pineapple,
papaya, kiwi, and apricots. Dried fruits are high in sugar content.
White flour, white rice, and white potatoes raise blood glucose. Apple
juice is the most dangerous of all because it contains a mycotoxin that
research shows to cause mammary tumors in mice.
The central concern of Cousens’ diet is to eliminate foods that
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stimulate the production of yeast, fungi, and molds. High sugar foods
and fruit are at the top of the list, grains come in second. This is
because they are stored for long periods of time and begin to ferment.
Non-stored grains, such as quinoa, buckwheat, millet, spelt, and wild
rice, are not a health hazard.
Grains are acid-forming, not a good thing. Grains also contain
coarse non-soluble fiber, which while being good for adding bulk
to the diet, is an irritant to the colon. Grain causes food to move too
rapidly through the intestines, reducing nutrient absorption.
The flour used to bake many products has been sitting around for
more than a year, breeding mold and fungus. And we know that the
government allows a certain percentage of insect parts and rodent fecal
matter.
Animal products are another breeding ground for mycotoxins.
First, animals are fed fungally infected feed. Secondly, we know that
meats and dairy acidify the blood. Third, meals consisting of animal
products contain more than a million times the pathogenic
microorganisms found in vegan meals.
Other foods high in mycotoxins and fungi are corn, peanuts,
cashews, oats, yeast (baker’s yeast, brewers yeast, and nutritional yeast),
caffeine, tobacco, and coffee. All cooked foods should be avoided.
Keep in mind that this composting process thrives on sugar, which
drives our food cravings. While sugar is found in the obvious places
like sweets and sweet fruits, processed flours and grains are easily
converted into sugars. The fungus living in our bodies creates the
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food cravings that many of us suffer from. Eliminate the fungus

and we eliminate the cravings.
The Optimal Diet
While no single diet is best for everyone, there are key principles
to healthy eating. First, eat organically grown food if at all possible.
This will reduce consumption of genetically modified organisms and
toxic chemicals. These foods contain more vitamins and minerals, taste
better, and have more phytochemicals. They are also better for
the environment. At Cousens’ Tree of Life Center they practice what
is called Nature Farming, where they attempt to build the soil and
compost exclusively with plant materials, modeling natural forests
and prairies.
The second aspect of a healthy diet is that it restricts calories.
There is a great deal of evidence showing that longevity is linked to
living on significantly fewer calories than we are used to. This is born
out in the long-living peoples such as the Hunzas, the Abkhasians, and
the Vilcabamban Indians. They live on roughly half the calories of the
typical American.
My first thought about this is that I’d have to starve myself and I’ll
be hungry all the time. However, according to Cousens’ research, and
others, the reason we consume the calories that we do is that cooking
destroys more than 50 percent of the nutrients in our foods. So we
crave more food, we have to eat more food to give our bodies what it
needs. By switching to a live-food, raw diet, we will eat less because we
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will want less. This is one of the most significant reasons for converting
as much of your diet to live-food as possible.
Finally, the optimal diet, according to the Cousens program, is pri-
marily one that includes low-glycemic fruits, vegetables, nuts, seeds,
sea vegetables, and algae. Of course, these are all prepared without
cooking. Low-glycemic fruits include blueberries, strawberries, goji
berries, grapefruit, cherries, and lemons. Moderately glycemic fruits are
allowed also, these include oranges, apples, peaches, pears, and plums.
Fruits containing high quantities of sugar, such as melons, bananas,
pineapple, grapes, mango, kiwi, and most dried fruits, should be avoid-
ed or eaten in moderation.
Vegetable fruits like avocados, tomatoes, cucumbers, and zucchini
are good to eat along with all vegetables (especially green leafy ones),
nuts and seeds, and sea vegetables (dulse, nori, kelp). Carrots are good,
as well as fresh coconut (both water and meat).
Conscious Eating
In Cousens’ tome Conscious Eating he offers his insights into a

more spiritual approach to eating, health, and nutrition. He writes that
conscious eating is being aware of how our food affects us holistically—
body, mind, emotions, and spirit. We become aware of how our food
choices affect other human beings, animals, and the entire planet.
Conscious eating involves an awareness of the Divine.
Cousens’ approach to conscious eating expands nutritional awareness
to include elements of the Hindu health care system known as
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Ayurveda, naturopathy, homeopathy, and acupuncture. Yoga, meditation,

breathing exercises, and other spiritual practices have a place in acquiring
a more healthy way of eating.
Conscious eating is the act of individualizing one’s diet. Each of us,
being unique, must find a diet that works for ourselves. There is no one
diet that applies to everyone. Creating a diet that works for us is helped
by trial-and-error, experimenting, and using our intelligence to find
the foods and their combinations most helpful to healthful living. In
presenting a broad range of the most successful raw food leaders, I have
attempted in this book to provide a sampling so that you could be
exposed to a number of paths to healthy eating and find one or more,
or a combination, that is best suited to your needs.
It is helpful when considering our diet to honor not only the needs
of our body, but also one that promotes a clear mind and unfettered
spirit. We want a diet that is in harmony with nature, considerate of
animals, and contributes to peace on the planet. Does it make sense to
add to the misery of sentient beings, both human and animal? Can we
expect health when we do this? We will reap what we sow, especially
when it comes to food, the very most basic element of life.
For Additional Readings on Conscious Eating:
Conscious Eating. Gabriel Cousens, M.D. 2000. North Atlantic Books.
Rainbow Green Live-Food Cuisine. Gabriel Cousens, M.D. and the Tree of Life Café
Chefs. 2003. North Atlantic Books.
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Chapter 13
Getting Started
“The secret of getting started is breaking your complex

overwhelming tasks into small manageable tasks, and then
starting on the first one.”
–MARK TWAIN
You want to change your diet. You know that eating animals is not a
good thing, for you, for them, or for the planet. You know now that
cooking foods might not be a good thing. It makes sense that living
beings live better on living foods. But you absolutely do not want to
give up the foods that you love. In fact, you really don’t want to make
any drastic changes to your life at all. Don’t feel bad—that makes you
like everyone else.
That is why I am going to help you get started with this chapter. I
am going to show you a painless and fairly simple way to get on the
path to great health, good karma, and a cleaner planet. Above all else
remember this—never, ever, ever, think about giving up the food that
you love. We are not going to try go give up anything. Trying to stop
eating foods does not work. We are going add things to your life. And
this you can do.
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First Things First
The first thing to add to your diet is a delicious green smoothie. You
want to start your day with the perfect food on an empty stomach—
fruit. We always want to eat fruit on an empty stomach, otherwise it
gets stuck behind slower digesting foods that cause the fruit not to
be absorbed very well. Eat your fruit first.
It is important to experiment a little when you begin making your
smoothies. We all have different tastes and likes. Make your smoothie
delicious for you. If your first attempt isn’t great, change it around the
next time. Put in fruits that you love, try different combinations. Make
your smoothie so good that you can’t wait to have it. I make mine so
good that I have to pace myself otherwise I will drink it down too fast,
and I have them everyday.
You want to put a little liquid into the blender first. Maybe some
water, fresh squeezed orange juice, or coconut water (my favorite).
Then put in your fruit (pineapple goes well with oranges and berries),
blend it up. In the beginning add only a small amount of dark leafy
greens. Two or three kale or romaine leafs, or a handful of spinach.
Later on you can add more; I put in twice that amount and cannot
taste it.
Put some frozen fruit in last. I like strawberries and blueberries.
I have found that the best fruits for smoothies are oranges, pineapples,
bananas, blueberries, watermelon, mangoes, and strawberries. As a
treat, a few times a week I throw in the water and meat of a young Thai
coconut. Your smoothie should be delicious, refreshing, and keep you
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full way past lunchtime. I usually make a quart and I am not hungry
until one or two o’clock in the afternoon. (There is a video on my
blog—reasonablyraw.blogspot.com—showing how I make my
smoothies. And there are lots of other videos on youtube demonstrating
many other possibilities. Just type in “green smoothies” in the search.)
Remember, you do not have to have an early breakfast. Most of us
think we have to eat first thing in the morning, but that is not true.
It is actually healthier to eat, or drink it, later on. This gives your body
more time to digest yesterday’s food. And you’ll have more energy early
on an empty stomach. If you are eating healthier, you most likely will
begin sleeping better and not wake up hungry.
Your Tastes Change
Once you have made green smoothies a regular part of your life,
something interesting happens. Now remember, you have not thought
about giving anything up at all. You are just adding smoothies. But
your body is changing. You are ingesting and your body is utilizing
nutrients that you haven’t had before—even if you thought you were
eating healthily. Your body begins to feel better and very subtly starts
asking for more of this good stuff. The cravings for meats and
processed foods diminish just a little, but enough for you to notice.
Now you are going to make another easy little addition to your eating
habits—a really big salad before dinner.
Green leafy vegetables are, along with fruits, the key to health. You
have gotten a small but potent dose of them in your morning smoothie,
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and now you are going to perfect that with a wonderful evening salad.
No iceberg lettuce here, only the dark leafy kind. And not a little bowl
but a good dinner-sized salad.
Suppose you don’t like salad. No problem. The secret to a great
salad is finding a dressing that you love. Again, experiment until your
mouth waters at the thought of the big salad you are going to have
tonight. I am a very fortunate man; my daughter Gina has given me
four recipes, which I include in the back of this book, that I totally
love. I rotate them around, as I am inclined. Some of them I also use
as a veggie dip for broccoli, peppers, carrots, and celery.
Do whatever it takes to love your big salad. Keep searching until
you have at least three or four dressings that you can’t live without.
Make the dressings yourself at home with fresh ingredients, never use
the store bought. Homemade dressings are so much better.
By adding a green smoothie for breakfast and a large salad before
dinner, you have given your body an incredible amount of nutrients.
You are feeding your body real food. Once again you will experience a
subtle change in your food desires. Not that you will want to give up
all your old foods. Years and years of eating animals and processed
foods are ingrained into your body and psyche. However, you will find
that while those foods still strongly dominate your mind, your body is
feeling different. You will have less and less physical craving for dead
food. And you still have not tried to give anything up.
The addition of a green smoothie and a big salad is really not a big
thing. No one has asked you to give up anything. There is no pain here.
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It doesn’t get much easier. There is no diet to go on. No calories to

count. You are naturally going to make better food choices because
your body is feeling better.
Raw Dishes
Okay, you’ve made it this far, what’s next? First you get more recipes
for raw food dishes. Not a lot, but four or five that you can use for
lunch or dinner. I suggest buying a DVD demonstrating raw food
preparation; this is much easier than reading from a book and much
more inspiring. For me just one DVD gave me the confidence to
experiment on my own. (Alissa Cohen’s book and DVD Living On
Live Food are excellent.) Or you can go on youtube.com and you can
find just about anything there for free. The recipes are amazing.
Several of my favorite dinner time foods are guacamole, cauliflower
mashed potatoes, Cohen’s crepes, and a mock tuna salad. I’ve learned
to make a raw marinara sauce. Often I will just mash up an avocado
and add a heaping spoonful of the marinara sauce, and I’ve got a delicious
guacamole. It takes all of two minutes to prepare.
It is absolutely essential to take the time to learn a few good dishes;
otherwise you will never get past always having to have a cooked dinner.
Once you learn a few recipes you will be amazed at how good and
filling they are.
The biggest weapon I have in my arsenal is my durian ice cream
and mousse. Durian is a tropical fruit that comes from Southeast Asia.
You can buy it at most Asian markets. Durian is the perfect substitute
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for anything creamy, milky, or custardy. I use the durian as a base for
my chocolate ice cream, and if I don’t want to be bothered with using
the ice cream maker, I let the ingredients sit in the refrigerator and it
becomes a mousse. Warning—durian has a unique flavor and smell
and it takes two or three times eating it to get used to its specialness.
A Second Smoothie
Another step towards a more raw and healthful diet is the option to
add a second smoothie for lunch. I find this convenient and enjoyable.
The breakfast smoothie gives you a great shot of fruit to begin your
day, along with a little bit of greens. Why not a second smoothie?
Blending foods certainly makes it easier on the digestive system,
allowing you more energy to do want you want to do. The key here is
to make this smoothie taste significantly different from the first one.
I make my afternoon smoothie into a “superfood” smoothie.
It tastes totally different from my morning one; it’s more like a shake.
I use a base of water and bananas. I add in maca, hemp seed, spirulina,
dulse or kelp powder, coconut butter, and agave. Then, most important
of all, one heaping tablespoon of raw cacao powder for a delicious
chocolate flavor. This tastes like a chocolate milk shake. My smoothie,
filled with superfoods, powers me till dinnertime. And even by then
I’m not all that hungry after feeding my body with so many absorbable
nutrients. That is the key to eliminating overeating and eating
junk food.
With my fruit smoothie and superfood smoothie, I have found it
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so easy to stay raw all day. That leaves me with plenty of options for
dinner. The best thing is that I have more energy and I have given my
body so many nutrients. Both of my smoothies taste so good that I
absolutely look forward to drinking them. And they are both easily
portable. I pour my second one into a quart mason jar, put it in a small
cooler, and take it with me.
Go Slowly – Have Fun
If you focus only on adding healthy foods to your diet and not
taking anything away, I promise that you will succeed. Approach raw
eating from the perspective of adding healthy habits and not trying to
deny yourself the foods you think that you cannot live without. Do not
even worry about it. Little by little you will find that your tastes
change. Ever so slightly you will notice that you don’t need or want to
eat as much meat, or fish, or dairy. How easy could this be? As your
smoothies and salads and raw dishes nourish your body, it will crave
less and less the dead foods. This can be a totally painless process.
(The only pain comes when you try too hard to make yourself stop
eating things that for years you have been used to eating and found
pleasure in them. As strange as it sounds you will find great pleasure in
fruits and salads.)
This does not mean there will not be times when you feel miserable
and want that greasy burger and fries. You will take steps backwards.
This is the human condition. It is all part of our journey. So, while we
can make healthy living easier, we cannot make it easy. Sometimes
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we have to hoe the garden, pull the weeds, water the tomatoes.
I have found that by reading books on raw foods, visiting raw food
web sites, talking to friends about their successes and difficulties,
I get more motivated, more inspired. The more living foods I put in
my body, the better I feel and the less I want to eat junk foods. I sleep
better, I work better, I play better. So, be good to yourself. Be patient,
slowly add smoothies and salads and raw entrees to your diet, and you
will wake up one day feeling so light, so cheerful, and so refreshed,
you will wonder why everyone doesn’t live like this.
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Chapter 14
The Change Process: Becoming Raw
“If nothing ever changed, there'd be no butterflies.”
–AUTHOR UNKNOWN
“It is not the strongest of the species that survive, nor the most
intelligent, but the one most responsive to change.”
–AUTHOR UNKNOWN, COMMONLY MISATTRIBUTED TO CHARLES DARWIN
“If you would attain to what you are not yet, you must
always be displeased by what you are. For where you are
pleased with yourself there you have remained.”
–SAINT AUGUSTINE
You think you want to become a raw vegan. You want to try eating
more fruits and raw vegetables. You want to convince your friends and
family that raw food will make them healthier. You want to change.
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You know your past failures.

It is not easy to change; if it were everyone would be just the way
they want to be. Do you know anyone who is satisfied with who
they are, who doesn’t want to change some aspect of themselves?
Change is a lot of hard work and commitment. I am here to tell you
that anything worth having, including excellent health, comes at
a price. So don’t complain, just reach into your pocket and pull out
your wallet. But, there is hope, and it can be made easier.
One of the biggest obstacles that we face when we want to make
changes in our lives is to underestimate the difficulty in changing
and not understanding the change process. This all too easily leads to
frustration, pain, and the end of putting into place the changes we
want to make. This does not need to happen.
I have included this chapter on change so that you may find it
easier to implement what you have learned in this book and be able to
share your new insights with others in a more thoughtful and
intelligent way. Attaining a healthy, energetic body, saving our planet,
and reducing the suffering of other sentient beings is a sacred and
noble undertaking; it deserves a serious and well-planned attempt.
I hope to increase your chances of success by sharing with you my
research on the change process; together we will explore the stages and
processes of change.
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Chapter Fourteen – T H E C H A N G E P R O C E S S : B E C O M I N G R A W
The Stages of Change
There has been a great deal of research committed to the understanding

of how people are able to successfully change their behavior. Much of
the study in this area is focused on behavior involving drug abuse,
smoking, and mental health. But the lessons learned there are fully
applicable to changing eating patterns. In this chapter I draw from
the work of James O. Prochaska, Ph.D., professor of psychology at the
University of Rhode Island. His book, Changing For Good, describes
one of the most successful programs for implementing
personal change ever developed.
“Things do not change; we change.”
–HENRY DAVID THOREAU
In the raw food world, Victoria Boutenko says that we should go

cold turkey to change our diet. And David Wolfe likes to encourage
raw food progress by suggesting that we do it “little by little”; and that
we should focus on adding raw food into our diets and not to be
concerned with giving foods up. Who is to say which way is best?
We need to take into consideration that change is seldom a linear
process, most of the time it is cyclical, spiral, and circular. If you are a
“normal” human being, you will most likely take two steps forward and
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one step back. Sometimes you may take two steps back and one step
forward. That is the way we learn and grow. There is no sense in fighting
it, but it does help a lot if you are aware that relapse and setbacks are
common and that you expect your journey to health to be a spiral one.
We become who we want to be by working, consciously or
unconsciously, on life problems and finding their solutions. Change
happens through a series of stages. The reason that understanding the
stages of change is important is that each stage requires a different tool,
demands a different approach. Each stage of change has its own process
of change, as we will see shortly.
The six clearly-defined stages of change are: precontemplation,
contemplation, preparation, action, maintenance, and termination.
We will be discussing each stage and its corresponding process
shortly. Some of the processes that match certain stages of change
are: consciousness-raising, social liberation, emotional arousal,
self-reevaluation, commitment, countering, and environmental control.
What I want to stress now is that by understanding each stage,
by determining where we are (or where someone whom we want to
help make changes is), we can match the appropriate efforts and
processes to work through that stage to the next one and eventually
reach our goal of healthful eating.
The experiences at each stage are predictable for all people.
Each stage has its own task to be completed before moving on to the
next. Warning! It is possible to get stuck in one stage. However, if we
understand the stages and processes useful in each one, we will move
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through more quickly and easily. You will experience less guilt, shame,
anxiety, and pain.
Precontemplation
The precontemplation stage is characterized by denial. There is no

problem as far as one who is in precontemplation is concerned. The
food they eat, what it does to them, the environment, the suffering
caused, is not even on their radar screens. Total oblivion. A person in
the precontemplation stage will deny having a problem, even if it is
brought into their awareness. If they do not totally deny the problem
they will at least minimize it. “I eat lots of fruits and vegetables, and
have only chicken and fish for protein. What more can I do?”
When I was told that my cholesterol was 242, I first wondered how
that could be. My doctor said that if I couldn’t get it down by eating
better I’d have to take medication. I said I already am eating better.
(This was before I started eating raw.) Then I went online to satisfy
myself that 242 wasn’t all that bad after all and it was just the drug
companies trying to sell more drugs. It wasn’t until my blood pressure
became hypertensive that I finally admitted to myself that I had
a problem.
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“It is impossible for a man to learn what he thinks he already

knows.”
–EPICTETUS
Besides resistance, precontemplators are often demoralized. Since

there is no possibility for change, they feel hopeless. “How can one live
on just raw food? Where will I get my protein? What is the use in living
without the enjoyment of a good steak, or lobster, or hamburger?”
Most people, when approached with the proposition that a raw
food diet would be good for them, and the planet as well, will be in
this stage. (You, the reader, are most likely not. If you are reading this
book you and have gotten this far, you are at least at the contemplation
stage.) What to do?
There are two processes of change that work for helping the person
in the precontemplation stage—consciousness-raising and social
liberation. (Yikes, what the heck is social liberation?) The goal of
consciousness-raising is to increase information about the self and the
problem. The goal of social liberation is to increase social alternatives
to the old ways of living and eating.
Consciousness-raising
You have discovered the joy of raw food and the health that comes
with it. You want to share this with friends and family. Heck, you want
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to save the planet. Why not? So, how do you do this? First, assume
that everyone you meet is a precontemplator—at least as far as raw
food goes.
In psychology we talk about making the unconscious conscious.
Mental health is all about this and increasing awareness. (It is no
coincidence that meditation practices and spiritual development also
center around consciousness-raising. I strongly believe that our eating
habits affect our spirituality.) When we increase the level of awareness,
we are bringing new information to ourselves and others, increasing
the possibility of making better choices regarding what needs to
be changed.
"Change is hard because people overestimate the value of

what they have—and underestimate the value of what they
may gain by giving that up."
–JAMES BELASCO AND RALPH STAYER, FLIGHT OF THE BUFFALO
In short, in this stage we are increasing knowledge about nutrition,

the differences between cooked food and raw food, the health benefits,
the joy of eating raw food (and all the available options); we become
informed or we inform others. This is the goal.
The first step in change at this level is to bring into awareness the
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defenses of precontemplation—denial, minimization, rationalization,

projection, and internalization. The second step is to simply provide
information about what happens when we eat the Standard American
Diet and what happens when we begin eating more and more raw food.
That being said, it is essential not to rush anyone, including yourself,
toward action. The research on successful change makes it clear that
change must proceed through the stages. A raised consciousness about
raw food does not mean we are ready to change. It means we may be
ready to think about change. So let’s be patient with ourselves.
Social Liberation
Part of sharing the newfound joys of raw food involves sharing the
alternatives that are available. The idea of just eating raw food sounds
so utterly boring. I remember meeting my first raw food person while
I was away at a colloquium beginning my Ph. D. studies. I thought,
“What in the world is there for him to possibly eat?” Eating raw was
the last thing that I wanted to do.
However, several years later, along comes my daughter Gina. She
was the first person to tell me about the benefits (consciousness-raising)
of raw food and the first person to invite me to a raw potluck dinner
party (social liberation). Gina made me a number of tasty raw food
treats. At the potluck dinner I was able to experience and enjoy foods
that were totally satisfying and were every bit as tasty as the old cooked
foods I was so used to eating.
Besides the excellent food at these raw dinners, I enjoyed talking to
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other people about their experiences. Being part of a small community

like this also makes starting out on the raw journey seem not so crazy.
Talking to my daughter nearly every day about some aspect of being
raw helps to keep me motivated.
Contemplation
We reach the contemplation stage when we realize that we have a

problem. In some way we become aware that maybe the food we are
eating is not all that healthy. The evidence is too strong to deny, or
minimize, or rationalize away. We may have a health crisis. Or, we
might see something positive that awakens us. For me, seeing my
daughter and son-in-law after they had been on a raw diet for one
month, made me stop and think—they were literally glowing! (Even
today, the sight of my daughter looking so healthy and beautiful makes
me smile and thank God for the raw food movement.)
Openness is the essence of contemplation. We become curious.
However, while we may want to change, there remains resistance and
ambivalence—fear of the unknown. There is a sense of wishing we
could change, but not quite enough motivation to change. Sometimes
we try to change prematurely, and that can lead to failure and guilt.
The key to contemplation is that the contemplator begins to
acknowledge that there is a problem. Faced with the facts of my high
blood pressure, I had to admit that something was not right. It is in the
admitting process that the emotions kick in, and that is the necessary
requirement to begin work in this stage. This leads us to the next
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process of change—emotional arousal.
Emotional Arousal
Emotional arousal is the impetus to push along the change process.

It is the motivating force, the fuel that gets us ready to prepare and
then take action. For many people, coming face to face with a health
crisis jump-starts our interest in raw food. Nothing gets you emotionally
aroused liked pain, the fear of death, or even just looking fat. The loss
of youthful energy can inspire people to consider making changes in
their lives.
“Be the change you want to see in the world.”
–MAHATMA GANDHI
Fear is not often a good motivator—it is easily dismissed by our

defenses—so I do not recommend focusing on that. Instead, become
involved emotionally with the positive side of changing your diet.
The thought of losing weight, fitting into better looking clothes and,
having more energy can be inspiring. I like to think about not
supporting the meat and dairy industries, reducing the suffering of ani-
mals, polluting the planet less. The feel of my clothes and a slimmer
body motivate me still.
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In a sense, emotional arousal is consciousness-raising but on a

deeper, more personal level. At this stage it might be good to watch
movies and documentaries about the effects of an animal-based diet or
the benefits of eating raw food. Even better, go to a raw food festival.
Emotional arousal comes with whatever motivates you. Consciousness-
raising will only take you so far; if you remain at the intellectual level
you will never take action. Learn how to become motivated.
Self-reevaluation
Self-reevaluation also involves the emotions and deep personal

feelings. It involves an honest look at the life you are living and
determining if how you are living corresponds to your personal values.
Self-reevaluation is a time for asking tough questions. Do I really want
to contribute to the suffering of animals? Is that the kind of person
I am? Do I really want to contribute to the unnecessary waste of natural
resources and the harming of this planet? Is eating so much cooked
food worth an early death, or a life with barely enough energy to get by?
“It is not necessary to change. Survival is not mandatory.”
–W. EDWARDS DEMING
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If we are in the contemplative stage we will use this time to consider

the pros and cons of making the change. What is the cost of change?
Some of the cons of increasing the consumption of raw food are:
having to learn new ways of preparing meals, dealing with temptations
at restaurants, not eating all of the foods we have grown up loving and,
having to think about and plan meals in advance.
What, then, are the benefits and rewards of change? Some of the
pros are: having more energy, a better physical appearance, clearer
thinking, less pain from disease or worry about getting an illness. These
are all ideas that arise in the contemplative stage of change.
Considering these tough questions will prepare one for the time of
action that is coming.
But more than looking at the pros and cons, we take stock of
ourselves and honestly examine who we are and if we are living in
accordance with our values. This need not involve beating ourselves up
for what we have been doing. Instead, we can look at the future and
see how we can make our lives better. We think about the consequences
of eating differently.
Preparation
You have decided that it is time to change. Contemplation has brought

you to the point where enough is enough; you are committed to making
changes in your life. Hold on, admit it, there is a little ambivalence,
you are not totally sure you can do this, but you are ready to try.
Research shows that it is best to do a little planning, even develop
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a scheme for action, be clear in your mind what to expect and how to
succeed. Before jumping into the raw food world, be prepared. Your
consciousness is raised, you are emotionally involved, now you must
remove any ambivalence so that your commitment will be firm.
You are at the intersection of contemplation and action. Plan how
you will succeed. Read more books on raw food. Find out the pitfalls,
explore interesting recipe books, stock up on delicious raw foods and
spices. But most of all, be certain of your commitment.
Commitment
As I said before, change is hard, very hard. If it were easy, everyone

would be living wonderful lives—and most people are not. The most
important concept and idea that you must get into your head is this—
make eating healthily the most important thing in your life. Make
change a priority. Think about all of the benefits and let them motivate
you. Nothing is more important than your health, and making this
change comes first.
Some of the steps of preparation and commitment involve going
public (tell people your intentions). Nothing helps commitment like
stepping out on a limb and exposing yourself. Prepare yourself mentally.
I am a big fan of meditation and relaxation practices.
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“It doesn't work to leap a twenty-foot chasm in two

ten-foot jumps.”
–AMERICAN PROVERB
Probably more than anything, I believe reading books provides

more information about how to develop a plan of action than anything
else. Just reading this book will make a major difference in your
chances of success. Closely related to this are online articles and online
discussion groups. I highly endorse the yahoo group rawfood.
(Rawfood – Raw Food for Health and Happiness)
Action
We have stopped denying that we have a problem with the foods we

eat. We have learned that consuming more raw foods will make us and
the planet healthier. We are sick and tired of being sick and tired.
We have a plan to change what and how we eat. We are ready for action.
In the action stage we actually change our behavior. We change our
surroundings and make the move. This is where we really have to be
ready for problems. But, by having educated yourself about the stages
of change, you will be better prepared to deal with the inevitable
setbacks and frustrations.
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“In order to change we must be sick and tired of being sick

and tired.”
–AUTHOR UNKNOWN
Remember, the action stage is only one stage in the process of

changing and benefiting from a raw food diet. Also, our actions are
only part of the process; we continue to change our levels of awareness,
we involve our emotions, our thoughts, our self-images. Change is a
cyclical means of becoming someone new.
The fact that you are aware of the dangers inherent in trying to
change does not guarantee that you will be successful. In fact, I can
guarantee that you will curse the day that you ever heard about raw
foods. So, beware of taking the action step lightly, change costs; there
is no easy way to improve your diet. That being said, here are several
more processes that will help.
Countering
Countering is simply substituting healthy responses for poor

behavior. It is also the most important tool in your change process
toolbox. It does no good to give up eating animals and cooking most
of your food if you do not have something to replace those behaviors.
Countering is finding substitutes and healthy replacements. Here are a
few countering techniques:
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1. Relaxation and yoga, meditation and prayer.

2. Exercise. This is the most important thing you can do
to succeed.
3. Active diversion. Find something else to do: read, walk,
make love, etc.
4. Counterthinking. Change your way of thinking. Get positive.
5. Assertiveness. Don’t let other people keep you in your old way
of eating.
Who would think that meditation and prayer would play a part in
changing behavior? Certainly all of the people who have been helped
by the 12-Step Programs. I am not sure what comes first, eating
healthfully or a new interest in spirituality. Either way, the two seem to
go hand in hand. Eating more raw food has improved my meditation
practice and my meditation practice has helped me improve my eating
habits. Maybe both help me to see things more clearly. Whatever it is,
there seems to be a symbiotic relationship going on between these two
aspects of my life.
Meditation is also an aid in counterthinking, as it gives you the
tools to eliminate negative thoughts and replace them with positive.
It is all about becoming more self-aware of who we are and what we
are doing.
Exercise is essential to good health—physical and mental. (By the
way, if trying to change your behavior makes you despair, research
shows that vigorous exercise is the one thing that can be guaranteed to
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cure your depression.) I run five miles every morning before breakfast.
I would not think of not running. I cannot imagine being healthy
without a serious exercise program. Make it a top priority in your life.
Active diversion is simple: keep yourself busy, make your life
interesting—otherwise you will eat poorly out of boredom. Watching
television is not a good choice here.
Assertiveness is simply taking charge of your own life and not letting
others get in the way. External pressures have a way of helping us to slip
back into our old ways. I am sure that at first you will give in, but after
a few times of being frustrated by the results, you will let your
emotions give you the strength you need to assert what you want.
Environmental Control
Countering is an internal process; environmental control is external.

Do you want to eat healthy food? Throw out the chips; remove all the
food that you have chosen not to eat from your house. Replace the old
recipe books with new ones on raw uncooking.
When we change our surroundings, we make it easier to change
our actions. I find that if I have only healthy food in the house, I eat
healthy food. If I eliminate junk food, at night if I have a craving for
something processed and sugary, I will not get in my car to go out and
buy something. Instead, if all I have is fruit, and if I’m really hungry
and not just bored, I’ll eat that instead.
It is not cheating to modify your environment, it is smart planning.
Why rely on willpower? Avoidance is perfectly acceptable when you are
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trying to change. If you were giving up alcohol would you keep beer in
the refrigerator? Avoidance is not limited to objects; you can avoid peo-
ple and places, too.
Maintenance
In the beginning we are really excited about raw foods and the changes
in how we feel now that we are eating more healthily. It is
an exciting time. We may be motivated by fear; we’ve had a health
scare. We may be encouraged because we are losing weight fast.
We might be experiencing renewed energy. Whatever it is, we are
emotionally charged.
But the war is not won yet. We are only halfway there. To make
change permanent we have to understand that this is a long-term
effort. The changes we have made to our lifestyle need to be sustained,
and it takes time for them to be firmly established. We need to build
on what we started with.
First, realize that you will still be vulnerable. Habits take time to
become ingrained. If you slip, do not beat yourself up, just start over
again tomorrow.
Second, don’t forget to use the processes that got you here in the
first place. Use all the strategies from contemplation to action. Keep up
with the exercise, meeting with like-minded people, read, join a yahoo
raw foods group, go to a festival or retreat.
Third, keep controlling your environment. Avoid people, places,
and things that will make it easier to fall back into poor eating habits.
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This is not a sign of weakness, but one of intelligence.

Lastly, remind yourself every day, as I do, that this is the most
important thing you can do for yourself. Health, energy, and fitness
have to be worked at, they do not just happen. Let your mind help you.
Cultivate consciousness.
Slips, Relapses, and Recycling
It is going to happen, you might as well be prepared. Most

importantly, do not feel guilty, do not let others make you feel guilty;
do not become discouraged. You have no idea how many times I have
given in to my cravings. Do I feel bad? No. I looked at each slip as
information, as a lesson in what was not working. The next day I tried
something different. I have always had the attitude that my life is
an experiment in living—healthy eating is no different. The only
failure is to quit.
It certainly helps to think about what happened when you do slip up.
Think about what you could have done differently. Learn from your
mistakes. Understand that while trial and error will eventually get you
there, it is not a very efficient way to change. Better to utilize the
wisdom of those who have already made the change. That is why I am
always reading what others have written about raw food. Besides learning
new ideas, it is extremely motivating.
You should also understand that change, radical change as in
becoming a raw food person, is more difficult than you expect in the
beginning. You have a whole lifetime of being brainwashed to overcome.
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Willpower is not enough, you will need all of the processes discussed
above and you will need them over and over again.
Termination
A word on termination—don’t worry about it. There will come a day

when you do not have to think about how you are eating. It will be
effortless. I do not know this in the world of raw food, but I do know
it from changing other behaviors. Looking back on the changes that I
have made in my life I can see the various stages and processes. I went
through them without being aware of what I was doing—imagine how
much easier it will be when we have a ready-made outline of the course
ahead of time.
Personal Transformation
Change is not just a mechanical “do this and this will result” kind of
thing. In other words, change is not a science, it is an art. Even more
than that, change has a spiritual dimension—it is about personal
growth and transformation. When the food that you eat causes less
suffering for animals, less destruction of the planet, and more energy
and health for you, it is not just your body that benefits. You will
become a different person. I think your soul, the essence of who you
are, will shine more and you and others will become aware of that.
I did my doctoral dissertation on personal transformation. After a
year of research, writing, and reflecting, I discovered a few things about
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the process of change in human beings. Personal transformation is

messy, it is mysterious, and it is multi-dimensional. As much as we like
to think we are in control of our lives—we are not.
I found that while we cannot control the processes and events of
our lives, we can chose to cooperate with them. We can surrender to
the flow of life and the evolutionary forces at work on this planet.
Change is chaotic and mysterious, paradoxical and transformational.
But there are things that we can do, having more to do with attitude
than with action.
We can learn to quiet our minds and become more aware—more
aware of what is going on, on a deeper level. We can ask ourselves what
is it that we are meant to be learning through this experience. We can
surrender to the events and circumstances of our lives, changing what
we can, accepting what we can’t. We can learn through our suffering.
Pain is a wonderful motivator. I find that when I am in pain, I really try
harder to be self-aware. All of this points to life and our life experiences
as what really changes us. Are we really running our own lives?
The spiritual aspect of change is extremely significant.
“For most gulls, it is not flying that matters, but eating. For
this gull, though, it was not eating that mattered, but flight.”
–RICHARD BACH, FROM "JONATHAN LIVINGSTON SEAGULL"
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For Additional Reading on Change:
Changing for Good: A Revolutionary Six-stage Program for Overcoming Bad Habits
and Moving Your Life Positively Forward. Prochaska, James O., Norcross, John C.,
and Diclemente, Carlo C. (1994). Harper Collins.
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Chapter 15
Recipes to Live For
“Once I went raw, I felt, for the first time in my life, completely
liberated from food. I just don’t think about food the way
I used to.”
–ALISSA COHEN
Eating healthy foods is not as difficult as you might think. After all,
what is so inherently tasty about eating a cheeseburger, or salmon
steak, or filet mignon? What makes these foods taste good, while most
people do not get all excited about a tomato and romaine salad?
We know that we really don’t want to know what is in that ground
up meat, we don’t want to think about how that salmon (which is
advertised as Wild Atlantic, but is actually grown in a fish farm near
the coast) contains all kinds of antibiotics and parasites, and we
certainly don’t want to know how that cow was slaughtered and cut up
for our consumption.
Eating animal products is not an inherently enjoyable event.
We are just accustomed to it. My grandchildren have been raised as
vegans and when they want a treat they ask for veggies, smoothies,
fruit-based ice cream, nuts, and an assortment of other healthy foods.
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From the look on their faces it is obvious that they are enjoying
themselves. They would look on in disgust at a grilled sausage. It is
only habit and custom that stop us all from eating foods that make us
healthy, light, and happy.
The key and essential element to changing our dietary habits,
besides education, is to have at our disposal a bunch of great raw food
recipes. I am including in this chapter just those that I use for the main
part of my diet. These are my all-time favorites because they taste great
and are easy to make. The following recipes are a good start, but I
suggest several other books at the end of this chapter that I have found
particularly helpful. I also strongly suggest using youtube to search for
recipes. Seeing is so much better than reading. All of the following
recipes can be found on youtube.com and my blog.
Smoothies
Smoothies are the foundation and easy entrance into a world raw vegan
delights. Smoothies nourish your body and begin the painless work of
introducing your system to living foods. They are the advance army
building an information network that will make the smooth
transition to a healthy diet.
I offer two basic kinds of smoothies here: my morning green fruit
smoothie and my afternoon superfood green smoothie. I often have
both in a day. You could start out with one. Mix them up; alternate
days. Or have both. Smoothies are the best way to get lots of fruit
and green leafy vegetables into your diet without a lot of work.
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Chapter Fifteen – R E C I P E S TO LIVE FOR
Green Fruit Smoothie
1 cup liquid (water, coconut water, or tea)

2 oranges freshly squeezed
2 handfuls of goji berries
1
⁄2 cup pineapple
1
⁄2 cup frozen strawberries
1
⁄2 cup frozen wild blueberries
4-5 leaves of romaine, red or green leaf lettuce, kale, or a handful
or two of spinach
You can add your favorite fruits and subtract whatever you don’t
like. Experiment until the smoothie tastes great to you. Put the liquid
in the blender first, then the soft fruit, greens, and put the frozen fruit
in last. This smoothie makes a great breakfast. I highly suggest investing
in a Vita-Mix blender. They are expensive, but you will use them every
day, they will last forever, and you will find you can’t live without it.
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Superfood Green Smoothie
2 cups liquid (water, juice, tea, etc)

3 bananas (one frozen)
1 celery stalk (optional)
4-5 leaves of romaine, kale, collard greens, or Swiss chard
1 TBS raw cacao powder
1 TBS raw agave
1 TBS Spirulina or Blue Green Algae
1 TBS raw coconut butter
1
⁄2 TSP maca
1 TSP dulse, or nori, or kelp
1 TSP hemp seeds
Put the liquid in first, then the bananas, goji berries, leaves, super foods,
and the frozen banana last. The ingredients in this smoothie are not
cast in stone either. Experiment until you love the taste. Try other super
foods as well. This makes a great lunch to go.
Super Food Smoothie Leather (rollup)
Take the ingredients for the above Super Food Smoothie, except for the
water, and blend in a food processor. Pour onto Excalibur Paraflexx
non-stick sheets. Then put in a dehydrator for about 24 hours. You
now can take it with you on a plane or wherever you want to go. Stores
well for days.
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Salad Dressings
An arsenal of four or five delicious salad dressings is essential if you

are going to have one big salad every day. My recipes all come from my
daughter Gina. I don’t know what I would have done without her and
the dressings. As for the salads themselves, I don’t do anything fancy
because I don’t want to spend the time. I use green or red leaf lettuce,
or romaine. I usually throw in some baby spinach greens or arugula.
You can add in whatever else you like: peppers, cucumbers, tomatoes,
walnuts, sunflower seeds, ground flaxseeds, etc. An avocado will make
the salad very filling.
Gina’s Favorite
2 cups olive or flaxseed oil

2 TBS Nama Shoyu or raw soy sauce
2 TBS raw tahini
1 piece of ginger, about 2 inches long
1
⁄2 cup of lemon juice
6 cloves of garlic
nutritional yeast for flavor (amount depends on your taste)

(warning, too much nutritional yeast can cause headaches)
Put ingredients in blender and enjoy. This is my favorite salad
dressing, too.
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Sweet Italian Dressing
1 cup olive oil

1 cup raw apple cider vinegar
1
⁄2 cup raw agave
2 TBS dulse or kelp
Italian seasonings (optional)
This is my favorite light summer dressing when the weather gets hot.
Creamy Balsamic Vinegar
1
⁄2 cup tahini
1
⁄2 cup flaxseed or olive oil
1
⁄2 cup balsamic vinegar
2 TBS lemon juice
6 cloves garlic
raw agave to taste (optional)
raw mustard to taste (optional)
Put ingredients in the blender. Add water to achieve desired

consistency. This also makes for a great vegetable dip if served directly
from the refrigerator.
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Tahini Lemon Dressing
2
⁄3 cup tahini
1
⁄2 cup lemon juice
1
⁄4 cup flaxseed oil
1
⁄4 cup water
2 TBS raw agave
1 clove garlic
Put ingredients into the blender. This also makes for a great veggie dip.
Entrees
The following are not really entrees, but that is how I eat them. They
are what I have after I’ve had my smoothies and salads to top things off
for the day. These dishes tend to have more nuts and fats, which are
better consumed at this time. As a general principle think of having
fruits early in the day, then salads, then nuts, seeds, and fats.
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Cauliflower Mashed Potatoes
2 cups cauliflower
1
⁄2 cup cashews
1
⁄4 cup olive or flaxseed oil
1 TBS dulse or kelp
1 very small clove of garlic
black pepper
dill
hot pepper sesame oil (optional)
Throw everything into the food processor until it looks like mashed
potatoes. This is one of my all-time favorites.
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Chicken-Tuna Pretend Salad
1 1⁄2 cups soaked sunflower seeds

1 cup cashews
3
⁄4 cup of coconut water (or plain water)
1
⁄2 cup of lemon juice
2 stalks of celery, diced
2 TBS dulse or kelp
1
⁄4 cup dill
2 cloves of garlic
1 TBS thyme
1 TBS oregano
1 TBS sage
1 TBS ground mustard
Place all ingredients in a food processor and mix till done.

You can eat this plain or wrap in romaine leaves.
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Marinara Sauce
1 cup fresh tomatoes

1 cup sun dried tomatoes
1
⁄4 yellow onion
1
⁄2 cup lemon juice
3 dates
2 TBS olive or flaxseed oil
2 TBS soy sauce
3 cloves of garlic
1 TBS dulse or kelp
Put all ingredients in a food processor until smooth. This sauce is a

staple of my diet. I often mix a couple tablespoons with a mashed up
avocado to make a delicious guacamole and have it with my salad for
dinner. Or, I put a zucchini through a spiralizer, making raw spaghetti
and top it with the marinara sauce.
Dessert
The great thing about raw desserts is that you can eat them anytime and
as a replacement for a main meal. They are good for you.
162
Chocolate Ice Cream and Chocolate Mousse
2 cups durian (a delicious fruit sold in Asian markets)

2 cups cashews
1 cup water
1 cup raw agave
1
⁄4 cup coconut butter (or coconut oil, the same thing)
2 TBS vanilla extract
1
⁄2 TSP salt or dulse
Put everything in the blender, chill, and then put into an ice
cream maker.
After the ice cream is made I add in cacao nibs that taste like
chocolate chips and walnuts. Another option is to skip the ice cream
step and eat after chilling, this makes for a great mousse. Variations
are endless.
Cacao Durian Pudding
2 cups durian
1 cup water
1
⁄4 cup pitted dates
Mix in a blender, chill, and take this with you wherever you go.
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The options here are endless. Add in a banana, or strawberries.
My Favorite Raw “Cookbooks”
Living on Live Foods. Alissa Cohen. 2004. Cohen Publishing Company; Kittery, Me.
Raw Food Made Easy for 1 or 2 People. Jennifer Cornbleet. 2005. Book Publishing
Company; Summertown, TN.
RAWvolution: Gourmet Living Cuisine. Matt Amsden. 2006. HarperCollins

Publishers; New York, NY.
The Raw Revolution Diet. Cherie Soria, Brenda Davis, and Vesanto Melina. 2008.
Healthy Living Publications.
Everyday Raw. Mathew Kenney. 2008. Gibbs Smith.
164
Chapter 16
A Holistic Perspective
“In the seeing of who you are not, the reality of who you are
emerges by itself.”
–ECKHART TOLLE
Something interesting happens after your diet becomes more alive—

you become more alive. Something very interesting and wonderful is
going on. I can’t speak for everyone, but for many of the people I have
met on this journey, I find that this is true. First, you become happier.
I look back to how I felt before and how I feel now and I am definitely
happier. And it feels as if it comes from the food. Second, you become
more peaceful. And third, you connect a bit more with other people.
There is scientific research showing that green leafy vegetables supply
the body with lots of absorbable calcium. Besides building strong
bones, calcium has a wonderful calming effect on the body. It relieves
stress. We all know that chocolate enhances our moods and my
superfood smoothies contain plenty of raw cacao powder. It makes
sense that when you nourish your body, and when it doesn’t feel
deprived of what it needs, you will feel happier.
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Reasonably Raw
Another aspect of feeling happier, I think, involves the karma

(we reap what we sow) of a vegan diet. As our food choices result in
fewer animals dying and suffering, we can find pleasure in our eating
and enjoy the benefits of creating a better place for all creatures.
In addition, our vegan food choices result in less pollution and trashing
of our planet. This, too, must at some level come back to us as a sense
of living more wholesome, lightly, and happily.
This sense of being happier seems to open people up to more
spirituality. If there was no spirituality to begin with, then something
new happens. If it was already there, the spirituality seems to deepen.
I rarely meet people involved in this raw food journey who do not share
a sense of spiritual awakening and deepening. Is it that our bodies are no
longer weighted down with dead food particles? Can we see better, can
we see more, now that our blood is purer? Is there an unconscious loss
of guilt because we are contributing less to the suffering of animals?
Whatever it is, it seems to open doors.
So what does this deeper sense of spirituality look like? For me it
comes as awareness, awakening, a wider perspective. First, I am more
aware of my body. I feel what is happening inside more clearly. I notice
my feet and legs, muscle tightness, and the pleasure of stretching them
out. I enjoy yoga and feeling my body relax. It is impossible to eat raw
vegan foods and be fat. My lighter body is a joy to carry around now.
I’m not as self-conscious of its aging.
I am aware of the space inside my body. While I have come to
enjoy my body more, I have also come to realize that while I like this
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Chapter Sixteen – A H O L I S T I C P E R S P E C T I V E
body, I am not my body. I have this body, but who I am is something

so much larger than this physical living thing that I have always
thought was me, all of me. I sense my real self as something beyond
my body.
When I look at my body, when I am aware of my body, I also
become aware that there is a part of me that is aware, that is observing.
So, what is this observing thing? Am I the observer (my true self ) or
am I the observed (my body)? And this observing self, if it is not in the
body, where is it? It feels like it is everywhere. It feels like it never aged.
It feels like the little boy who loved making sandcastles at the beach and
still wants to be where the ocean makes love to the seashore endlessly.
This sense of awareness extends to my mind and my thoughts.
Who thinks about thoughts? I’m hungry, I eat. Now, I’m hungry and
I think. Something upsets me, and I become aware instead of just
reacting. Oh, that old woman in that car is going so slowly, and I’m in
such a hurry. Why am I in a hurry? Why am I driving so close to her?
Do I really want to make her nervous? I am aware of my life and my
thoughts. I love it. Instead of just being driven by what happens
outside of me, I now have choices. I don’t have to become sad because
I am by myself today. I can choose to enjoy the beauty of my world.
I can do this because I am aware of my thoughts.
If I am aware of my thoughts, then I must not be my thoughts.
Here we go again. So who am I? I have thoughts, but I am not my
thoughts. I am the thinker of my thoughts. I can choose to have other
thoughts. Even better, I can choose not to have any thoughts and just
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enjoy life as it is. Awareness of my thoughts is one of the most powerful

skills I have ever been given.
This raw vegan approach to life has helped me become more aware
of my body, my mind, and the spiritual aspect of my life as well. But
this is where it gets interesting. I am aware of my body and my
thoughts, but when it comes to my spirituality, that does not feel
accurate. It feels like our spirituality. I am not aware of my spirituality
because maybe there is no “my spirituality,” there is only “our”
spirituality. And this points to seeing the essence of spirituality itself.
Is it that the “I” who we usually refer to as ourselves may not really be
there at all? Maybe there is only “we” and no “I.”
When I become aware of my body and how I am not my body,
the observer in me does not feel like an isolated individual but a
connected being, connected to everything in the universe. It is the
same with the thinker of my thoughts. That thinker does not feel
singular but infinite. There is a transcendence going on.
So, how can one not be happy to discover all of this? This renewed
sense of spirituality is about being connected. I feel connected to this
planet, this universe, the plants, animals, sunsets. I feel connected to
my neighbors, here and on the other side of the world. My family has
no bounds. My life has no bounds. Awareness for me has become a
discovery that happiness comes from being a part of all that is, accepting
all that is, loving all that is.
Happiness is not a destination, it is a journey. I am not a one hundred
percent raw vegan person. Maybe I never will be. That is okay because
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Chapter Sixteen – A H O L I S T I C P E R S P E C T I V E
I am on the journey, just like you. I will make mistakes and will forget
who I am. I am sure I will have ice cream now and again, although my
durian ice cream is exceptionally good. But life is a journey, that is
where the fun is. Let’s not be too hard on ourselves. We learn by mistakes.
That is what forgiveness is for. Don’t worry, be reasonable, rational,
and realistically raw.
For Additional Readings on Holistic Perspectives:
Holistic Perspectives & Integral Theory: On Seeing What Is. Frank Ferendo, Ph.D.
2007. Process Publishing Company.
A New Earth: Awakening to Your Life’s Purpose. Eckhart Tolle. 2005.

Penguin Group.
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Reasonably Raw

Dr. Frank J. Ferendo

P ROCESS P UBLISHING C OMPANY

Published by Cover and book design by

Library of Congress Cataloging-in-Publication Data

Library of Congress subject heading:

The author may be contacted at fjferendo@cox.net.

Printed in the United States of America

I would like to thank Gina and Steven Law

–JOHANN WOLFGANG VON GOETHE

I am not sure how or why I became interested in healthy living.

Books to Get You Motivated:

The Omnivore’s Dilemma: A Natural History of Four Meals, by Michael Pollan.

The Long-Living People

In the Caucasus Mountains of southern Russia live the Abkhasians. In

Three hundred miles to the south of Quito, Ecuador, high in the

Twenty thousand feet up in the Himalayan Mountains in

Birth records have been meticulously kept in Okinawa since 1879. So

of the world incorporate all of these components into their lives.

Additional Reading on the Long-Living People

The China Study

“…the Grand Prix of all epidemiological studies…the most

–THE NEW YORK TIMES

He began his career as a researcher at MIT promoting better health

The findings were startling, more than 8,000 statistically significant

The China Project

A comparison of the prevalence of cancers, heart disease, and diabetes in

Protein, yes, we all need lots of protein to build strong bodies.

feeding naturally on breast milk. The protein percentage of breast milk

Cancer and Protein

To get a better understanding of this, let’s look at how cancer

Fats and Cancer

In America we consume more than 35 percent of our calories from fat.

Principles of Good Health

In summary, Dr. Campbell promotes eight principles for good health

1. The nutrients in food are packaged together, they work in

8. Good health is a holistic undertaking: it requires exercise,

To learn more about The China Study:

Victoria Boutenko and Green Smoothies

“Even if you are eating Snickers and Mountain Dew…you can

– FROM THE HAPPY FOODY BLOG

Green For Life. Victoria Boutenko. 2005. Raw Family Publishing.

Climate Change and Diet

“Livestock are one of the most significant contributors to

–HENNING STEINFELD, SENIOR UN FAO OFFICIAL

Did you know that, according to a United Nations report issued in

Eating animals contributes significantly to global warming. Eating

“…I did not fully understand the addictive power of

–GABRIEL COUSENS, M.D.

I enjoyed the simplicity and inspiration of Boutenko’s first book

The realization that eating cooked food is an addiction is a major

addictive is helpful, but a little of an exaggeration. Well, Victoria points

12 Steps to Raw Foods

Here are Boutenko’s 12 steps to transitioning to a raw food diet. I have

pressure off yourself, family, and friends. Have fun. Think of

I met Victoria and her daughter at the Raw Spirit Festival in

the importance of adding healthy raw foods to my diet and not to

“Just because we can digest animals, that does not mean

–MICHAEL BLUEJAY, WRITER AND PUBLISHER