The world needs PEACE.

PLEASE read and share Will Tuttle’s World Peace Diet with everyone you know…peace really does start on your plate. I know many don’t like to look at that — it is easier to look at crimes against man around the globe…but the violence is manifest on our plates every day. We can each do something important to promote loving kindness and it starts with dinner.
http://www.amazon.com/World-Peace-Diet-Spiritual-Harmony/dp/1590560833/ref=sr_1_1?ie=UTF8&qid=1406766129&sr=8-1&keywords=world+peace+diet

FORBIDDEN BLACK RICE HIGH RAW VEGAN SUSHI BOWL WITH POBLANO PUMPKIN SEED PESTO

I hear from so many clients that they want to eat high raw and plant based, but that it is challenging to know how to prepare delicious meals that are healthy at the same time. Many people are frustrated with raw cookbooks which are typically fat-laden with recipes that include cupfuls of oil, combined with lots of nuts and seeds. While a high fat raw dessert is delicious and wonderful as a treat, eating raw lasagnas made with nut cheese, raw breads made entirely from nuts, and vegetables topped with oils is an unhealthy high fat route to travel. High fat is high fat, and it’s not healthy for anyone.

On the other hand, while there are definitely some great vegan cookbooks out there, many don’t have nearly enough fresh, raw foods. And many contain tons of recipes using wheat, bread, too high in grains and packaged processed foods like seitan and tofu, and are just as unhealthy.

So, I ended up creating a series of weekly meal plans for my personal clients so they would know how to prepare clean, fresh, oranic, high raw and low fat recipes with soy and wheat free. I ultimately decided to offer them to my Facebook community a while back. To this day they are still one of our most popular programs. I’ve been asked to do a “cook”book, but as of right now, my primary focus is on my Health Mastery Institute wellness coaching program and other endeavors. But I am happy that there are people around the world who are able to get a clean eating program with 12 weeks of meal plans.

If you’d like to check out the meal plans for yourself, go to www.rawfoodmealplans.com

I really can’t even describe this dish, except to say that after making a large batch for testing purposes, I went ahead and made a second batch, new sauce and all. It was just so good, we couldn’t get enough. Something about the heat and creaminess from the poblano pesto, matched up with the sweet juiciness of the mango and the crunch of the raw asparagus and cucumber, enveloped in the nutty depth of the black rice…it was truly one of the most flavorful bites I’ve ever taken. Culinary heaven!

The reason I came up with the “roll and bowl” idea was because on my first go-around, after all of the components were done, and I was ready to create my sushi roll, I realized we were out of Nori sheets! Crazy, I know. It’s a staple around here. But, we were.

So while I sent my husband out to pick up a new pack of raw nori sheets, I experimented with my stainless steel mold (you can use an empty can of beans or something similar to get the same visual effect) – sans the nori sheets – to create a stack. But then, I thought back to the days when I worked outside of the home, and realized that lot of busy working people who come home after a long day, may not have the time nor the inclination to carefully stack their food into a mold. And, although rolling sushi isn’t really hard, it can take a few tries to get the hang of it. So you can just layer all of the components into a bowl of choice and top with the sauce. Just be sure you get a bit of sauce with each bite!

Ingredients

• 1 cup black riceYou can substitute with brown or Jasmine rice
• 3 cups water
• 1 cucumber
• 2 carrots
• 1/2 avocado
• 1 mangoyou can substitute with melon or another sweet and juicy fruit
• 5 crimini mushroomsfeel free to substitute
• 1 bunch asparagus

POBLANO PUMPKIN PESTO

• 2 poblano peppers
• 2 cloves garlicminced
• 1/4 cup onionchopped
• 1 tsp coconut oil
• 1 cup basilfresh, packed loosely
• 1/2 cup pumpkin seeds
• 1 1/2 tsp Himalayan salt
• 1/4 cup hemp oilcan sub with melted coconut oil
• 1 Tbsp lemon juice

TO MAKE RICE
Black rice is a medium-grain rice that has a wonderful nutty flavor too it. Unlike most rices, black rice does not cook well in a rice cooker. Making black rice takes a little more water than making traditional rice or brown rice. I use a ratio of 2 and 1/2 cups of water to 1 cup of dry rice.

Rinse the rice a few times under cold running water. Then add 1 cup of dry rice and 2 and 1/2 cups of water in the pot. Stir and bring to a boil. Lower heat and cover, cooking until soft. You need to check the rice frequently to make sure it is not sticking to the bottom of the pan, and you may need to add a little more water if it looks like it is getting dry and is still hard. Cook covered for about 25 minutes. Set aside to cool a bit.

TO MAKE SAUCE:
Cut open poblano peppers and remove inside membrane and all seeds. Place chopped onions, minced garlic and poblanos in a small roasting dish and drizzle with 1 tsp of coconut oil and mix. Place in oven (I actually use my toaster oven for this because it’s such a small amount). Roast at 400 for about 10 minutes or less. (In the toaster it was under 10 minutes). You want to see a little char on the skin of the poblano and slight browning to the onions. Be careful not to burn it.

Place peppers, onions and garlic into food processor with pumpkin seeds, hemp oil, basil, salt, and lemon. Process until smooth and creamy. You may need to add a little more oil, or a little bit of water to get it to blend smooth. This sauce is only an accompaniment and not the main dish, so it’s ok if there is a little extra fat.

TO ASSEMBLE SUSHI:
Slice carrots and cucumber into matchsticks. Slice mushrooms, avocado, and mango very thin. Trim off the bottom of the asparagus so you have the tender top and middle parts. Lay out your nori wraps and spread about 3 TBSP of rice down the middle of the wrap. Then, add thin strips of carrot, cucumber, mango, avocado, mushrooms and your asparagus.Roll gently the long way, from side to side. Once rolled, use a very sharp knife (I use my ceramic knives) and cut into bit sized pieces. Spoon a bit of the Poblano Pumpkin Pesto on top of each bite, or simply put a spoonful in the middle of the plate and dip!

If you are going with the “BOWL” rather than the “ROLL”, just layer your items starting with the rice on the bottom, and go upwards, and top with the Pesto sauce. Enjoy!

EASY RAWGANIC VEGAN LASAGNA

This lasagna is one of my favorite personal creations. When I set out to create lasagna recipes (I have several!), I really wanted to create high raw low fat version. The raw versions I’ve seen and tasted in restaurants almost always have nut-based fillings in the middle, and the “noodles” are almost always soaking in unhealthy oils.

On the other hand, a lot of the cooked versions of vegan lasagna rely heavily on fake vegan ricotta, other fake cheeses and again, are over-fat. Strictly raw vegetable based lasagnas can be tasty, but taste more like a bunch of vegetables made to “look” like lasagna, but not really “taste” similar, and were not something my whole family (husband and kids included) would be satisfied with. So I developed this high raw low fat lasagna using raw veggies, white bean hummus based filling, and very little oil overall. I hope you love it as much as we do!

Although it may seem like a long list at first, you will soon see that this lasagna is super easy to make and assemble. You can use organic pre-made tomato sauce to make it even quicker, but to be honest, this raw tomato sauce whips up in literally one minute. The noodles take about 2 minutes to cut on the mandoline, and the hummus about another 3 minutes. And the marinated veggies, about 2 minutes. Assembly is about 5 minutes total for two individual servings. So overall, this entire meal can be from fridge to table in under 15 minutes.

Ingredients

LASAGNA NOODLES

• 3-4 zucchinisliced thin on mandoline or with knife

SPINACH BASIL HUMMUS FILLING

• 2 cupsSpinach
• 1 tbspbasildried
• 3 clovesgarlic
• 1 canwhite beansrinsed and drained
• 2 tbspcoconut oilmelted
• 1/4 cupwater
• 1/4 cupfresh lemon juice
• 2 teaspoonsHimalayan Salt

TOMATO SAUCE

• 1/2 lemonJuice from
• 1 garlic clove
• 1/3 cupsun-dried tomatoes
• 1 tomato
• 2 datespitted
• 1/4 cupwater

MARINATED VEGGIE LAYER

• 1 cupmushroomssliced thin
• 2 tomatoessliced thin
• 2 tablespoonsTamari
• 1 tablespooncoconut oil
• 1/2 teaspoonHimalayan salt
• 1 tspHimalayan Salt
• 2 tspBasil

MARINATED VEGGIES
Slice the mushrooms and tomatoes and put in a bowl. Toss with tamari, coconut oil, and salt. Saute in a pan on medium until mushrooms are slightly soft. Or, skip this step and use raw. An alternative is to use your dehydrator to tenderize the vegetables while you prepare the rest of the lasagna. Just place the bowl of marinated vegetables in the bottom of your dehydrator and warm at 105f until done with the remainder of the preparation.

TOMATO SAUCE
You can always use store bought organic sauce to save time! If you have the time, this sauce whips up in literally one minute. It is so easy. Just throw the tomatoes, garlic, salt, sundried tomatoes, dates, water and basil into your blender and blend until smooth!

ZUCCHINI PASTA
Cut your zucchini very thin on a mandoline or with a very sharp knife.

SPINACH BASIL HUMMUS
In the bowl of a food processor, place the spinach leaves, garlic, white beans, melted coconut oil, salt, basil, water, and lemon. Puree until smooth. Set aside.

ASSEMBLE:
Layer the pan with zucchini noodles, Spinach Basil Hummus, Tomato Sauce and repeat.

Enjoy! And if you’d like more Nutritionist guidance, with meal plans that cover you for a whole week, be sure to take advantage of our meal plan offerings at www.rawfoodmealplans.com

LIANA’S LEMON CLOUD BARS

Serves4

Wait until you sink your teeth into these lemony clouds of amazement! I’ve always been a fan of lemon bars, and have experimented with all sorts of cooked vegan and raw ingredients to get the right balance between tart and sweet, the melt in your mouth consistency, and all around goodness. I finally came up with what I believe to be the most sublime lemon bars…cooked or raw, vegan or not, that I have ever had. These are NOT low fat and are a dessert…so I recommend enjoying small bars as treats. This is a great dessert to serve at a party for kids and adults alike!

These bars totally work without the lemon essential oil and the coconut butter. But if you have both of those ingredients, definitely add them! They take lemon bars to a whole new level of creamy lemony heaven.

Ingredients

CRUST

• 12 datespitted
• 1/2 cupAlmond pulp
• 1/2 cupRolled Oats
• 1/2 cupwalnuts
• 3 tablespoonsmaple syrup
• 4-5 dropslemon essental oilI use Young Living

FILLING

• 1/2 cupcashewssoaked 1 hour
• 1/2 cupcoconut oil
• 1/4 cupcoconut butteroptional
• 1/2 cupmaple syrup
• 5 dropslemon essential oiloptional
• 1 1/2 lemonsjuiced
• 1 tspvanillaI use organic vanilla powder

MAKE CRUST
Put oats, almond pulp (or ground almonds), dates, maple syrup and lemon essential oil in food processor with the S blade. Process until it becomes completely incorporated. Press into small square pan. I used an 8X8 square pan lined with parchment paper. You can use different sized pans, springform pans, or even small cupcake or mini-muffin tins. Anything will work here, that is the beauty of raw food! The larger the pan obviously, the thinner your lemon bars! Chill crust while you prepare the lemon filling.

MAKE FILLING
Combine soaked (and drained) cashews, coconut oil, coconut butter (if using), lemon juice, maple syrup, vanilla and lemon oil (if using) in high speed blender or food processor. (I prefer my Vitamix for this.) Blend until smooth and creamy. Pour over chilled crust. Refrigerate for 3-4 hours before serving. Cut into bars and enjoy!

Full nutritionist-designed 7 day meal plans at www.rawfoodmealplans.com

DOUBLE FUDGE CHIP HUMMUS WITH APPLES

Serves4

Have you ever tried sweet hummus? It’s absolutely divine. I was pretty sure I would hate it the first time I experimented with it, because someone had tried to pass off multiple variations of those “black bean brownies” that are so ubiquitous on the internet. And to be honest, there’s just no way.

For a true dessert loving woman, I just found them gross. I tried several different recipes, and there was just no way they were ever going to pass in my family for a worthwhile dessert. The black beans just always ruin the texture and the taste, for my liking. I’d rather just make regular baked vegan brownies and eat a small piece for a treat than eat a bunch of calories of something that to me tastes like paste.

In general, I just don’t it like when desserts taste like they are trying too hard to be the real deal. So, I assumed the same would be the case with a sweet hummus, but I decided to give it a try. I’ve tried tons of different ideas and have found a few that are simply delicious. One of my favorites is this double chocolate chip hummus.

There’s no trying too hard here. It just tastes awesome, and sweet, and chocolatey. Some people think it tastes like double chocolate chip cookie dough, but I was never trying to make it taste like something it’s not. It’s just a sweet, chocolatey, delicious (and yes healthy) dessert spread.

I hope you enjoy it too!

Ingredients

• 1 canwhite beansdrained and rinsed
• 1/2 cupalmond butter
• 4 tbspcacao powder
• 1/4 cupmaple syrup
• 2 tspvanilla
• 1/8 teaspoonHimalayan Salt
• 1/2 cupvegan chocolate chips
• 2 green applessliced

Place everything except the chocolate chips and the apples into a food processor and blend until smooth. Transfer to a bowl and stir in the chocolate chips. Serve with sliced green apples. If you want a more creamy consistency, you can add a tiny bit of almond milk, a tablespoon at a time before adding in the chocolate chips.

RAWGANIC VEGAN CHILI

If you haven’t tried raw vegan chili, you are in for an incredible taste experience. I created this recipe to have a very similar taste and texture to traditional chili, but without any harmful toxic ingredients! Enjoy.

Serves 3-4

Ingredients

• 1  cup soaked walnuts
• 2 cups  carrots(cut up)
• 1 yellow bell pepperor red, (cut into chunks)
• 15 Shiitake mushroomsor 3 portabellas, (cut into pieces)
• 1 small onion(cut up into pieces)
• 1 jalapenono seeds (cut up into pieces)
• 1 cup soaked sundried tomatoes
• 3 regular tomatoes(cut into chunks)
• 1/2 cup soaked raisins(save the soak water)
• 1/2 medium sized onion(cut into chunks)

STEP 1: Put walnuts, carrots, bell pepper, mushrooms, onion and jalapeno in the food processor, and pulse until blended and chunky. (Cutting veggies gives you chunkier chili. If you skip that step, you will likely have to over-process and it will become more like a pate consistency). Set aside.

STEP 2: Make the sauce. Put the sundried tomatoes, regular tomatoes, raisins and onion into your vitamix with about 1/2 to 3/4 cup of the raisin soak water.

STEP 3: Put chili in bowl with sauce and mix together. Serve over cauliflower rice.*

*To make cauliflower rice, simply pulse chunks of cauliflower in the food processor.

THE REAL TRUTH ABOUT DAIRY

The truth about dairy milk has been slowly getting out to the general public, despite the challenge in overcoming the aftermath of the wildly successful “Got Milk” ad campaign.

The same ad firm that created campaigns for Frito-Lay, Haagen Dazs and Dreyer’s Ice Cream, was hired by the California Milk Processor Board for the Got Milk? campaign.

The Got Milk? campaign has been running since 1993, and is credited with large increases in consumption of milk. Sadly, this ad agency - named “agency of  the decade” -  was paid millions of dollars to brainwash millions of people into consuming a product that harms.

Here’s what you need to know about milk:

1. Milk contains: pituitary hormones, steroids, hypothalamic, and thyroid hormones.

2. Milk contains nerve and epidermal growth factors, and the growth inhibitors MDGI and MAF

3. Milk contains Recombinant Bovine Growth Hormone, r BGH: a genetically engineered hormone DIRECTLY linked to breast, colon and prostate cancer. 

4. Milk contains pus: National averages show at least 322 million cell-counts of pus per glass. This is well-above the human limit for pus-intake, (nice to know we have a pus-intake limit) and has been directly linked to Crohn’s disease. The pus comes from infected udders.

5. Milk contains Blood Cells: The USDA allows up to 1.5 million white blood cells per milliliter of commonly-sold milk. 

6. Milk contains Antibiotics: Cows are in a chronic state of disease and mistreatment that they must continually be injected with antibiotics and treated with chemical ointments to deal with their infections. As of today, the “regulators” only test for 4 of the 85 drugs used in dairy cows. 

7. The strenuous milking process that cows endure causes the cows to live in a permanent state of biochemical stress response and adrenal fatigue, which releases excessive amounts of cortisol (just as it does in humans). When we drink milk, we are then exposed to the millions of stress-response cells in the milk of cows. 

Some people turn to raw sources of milk as a result, but this is outlawed in many states to to potential deadly bacteria.

IS ORGANIC MILK ANY BETTER?
There are not many dairies producing organic milk. Therefore, organic milk usually travels long distances before it reaches consumers. So, organic milk is pasteurized at ultra-high temperatures (UHT) to kill all the bacteria in the milk. Unopened organic milk can be shelf stable for 6 to 9 months! It doesn’t even require refrigeration (although it is usually refrigerated in stores because manufacturers realized people distrust shelf stable milk).

According to microbiologist Lee Dexter and other scientists, UHT flattens milk molecules to a degree that if the proteins get into the bloodstream (common problem among those who get “leaky gut syndrome” from drinking milk), the human body mounts an immune response against them. This makes people sick tired, lacking in energy and can depress the immune response so it won’t work when we need it most. So, although organic milk cows are not fed rGBH, and only receive antibiotics when sick, it is still not a healthy option because ALL dairy contains cancer causing casein..

Drink nut or seed milks instead!

HOT AND SPICY CHICKPEA BURGERS

There are so many varieties of veggie burgers, the options are truly endless. This particular recipe is one of my favorite creations because it has a smooth and smoky hotness that comes across with each bite, and it’s an easy recipe. A lot of veggie burgers fall apart, and this one doesn’t -thanks to the coconut oil.

Ingredients

• 2 tbspcoconut oil
• 1/3 cupdiced onion
• 1/4 cupred bell pepper
• 2 15 oz cans chickpeas (or home cooked chickpeas)
  
• 1 tspthyme
• pinchcayenne pepper
• 1/4 tspChipotle spice
• 2 tbspchopped fresh parsley
• 1/4 cupoat flour(grind oats in food processor)
• 1/2 cupsalsaYour favorite kind!

Heat oven to 350.

Heat oil in a frying pan over medium heat. Saute onion and bell pepper for about 7 minutes until softened. Remove from heat. Place chickpeas in a food processor along with the cooked onions. Process until combined, but not too much. You don’t want it to be like hummus. Put chickpea mixture in a bowl and add spices and flour. Form into patties about the size of your palm, and place on parchment lined cookie trays. Bake for about 30 minutes until warmed throughout. Top with salsa and serve with a side green salad.

CHOCOSTACHIO PUDDING

I am always experimenting with raw chocolate puddings. I vary the base between avocados and fresh coconut meat. Both are delicious, but provide a different flavor profile. Coconuts take longer to blend into the smooth creamy consistency, but you need less sweetener. With avocado, you have to be sure your avocados are perfectly ripe, but not over-ripe and mushy or the final product will be too runny. Adding some pistachios and spices to my classic recipe turned out to be a delicious sweet surprise!

Ingredients

• 2 largeripe avocados (can use 1 ½ cups fresh coconut meat instead)
• 6 Medjool datespitted
• 1/4 cupmaple syrup
• 1/4 cuppistachios (or pistachio butter)
• 1/2 cup cacao powder 
• 2 teaspoonchipotle powder (optional)
  
• 1 tablespooncinnamon
• 1/2 cupwater

Place all ingredients in your food processor and pulse to combine. Run motor and add liquid. You may need to add a bit more water.  Stop and scrape the sides of the bowl, and turn on the motor again, adding more liquid if you need to. Chill and Serve.

ARE YOU SOAKING YOUR NUTS?

On my first couple of attempts raw, I was a bit intimidated by the whole issue of soaking and dehydrating nuts and seeds.  Nuts and seeds are an important part of a raw vegan lifestyle, and I wanted something more than just plain nuts and seeds sometimes, and I certainly did not enjoy spending $9.00 for a small bag of raw trail mix.  I also wanted to offer my husband and kids raw vegan treats and snacks that they would enjoy.  So, I eventually found a way to just simplify the whole thing.

1. For starters, raw recipes call for either “soaked nuts” or “dry nuts”. When using soaked nuts, they must be wet, which means they will blend easily.

2. When a recipe calls for dry nuts, or nut flour, you can either just use nuts straight from the bag, or nuts that have already been soaked and dehydrated. That’s what I use due to the digestion and health benefits. It’s an extra but important step. Nuts and seeds contain phytic acid that can eat away at the enamel of your teeth over time, as well as enzyme inhibitors that make digestion of the nuts and seeds difficult.

3. I bulk order raw (non-pasteurized) almonds online, because I can’t get the truly raw version here. The problem with California almonds being pasteurized is that often times chemicals are used, and if not, high heat is used, killing a lot of the nutrients. I store them in the freezer along with other nuts and seeds, in labeled bags.

4. About once every 2 weeks (not often at all) I soak a whole bunch of nuts, all at once. That’s easy. Put nuts in bowl, submerge in water, wait. (8 hours minimum for almonds).

4. Then, I rinse and drain. I will usually make some raw granola bars with the wet ones, and then stick the rest in the dehydrator at 115f overnight so they are available in a pinch for other recipes throughout the next couple of weeks, or for salad toppings, or for snacking.

All of the above is actually very easy, and much simpler than a lot of traditional “cooking”, it just takes some preparation ahead of time. It’s why being organized and well-stocked is a lifesaver on a raw plan.

Dehydrated foods that are pre-made can be a bit pricey in the store but making them yourself can cut back on the cost.

Remember, soaking the nuts or seeds creates very easily absorbed and digested fats; increases the enzymes and nutrients; makes the nut a complete protein and makes the nut very easy to digest, allowing the body to receive more energy from the nuts. 

LIVE A JUICY HEALTHY VIBRANT LIFE! These photos are amazing creations from my detox and cleanse program members! olenkoskitchen took several of the photos of her juice, I took several of my own, and students from Italy, London, North America and Australia took some! A perfect infusion of health into your cells! Join us :)  www.66dayhealthmastery.com

Join me this Thursday October 2 in the #fastagainstslaughter to show solidarity with living, sentient beings, who just want to live a happy life — just like the rest of us do. One day with no food, just water. Who’s in? :)

All Disease Begins In The Gut ~ Hippocrates

It has been said by many health researchers that supporting intestinal health and restoring the integrity of the gut barrier will be one of the most important things we can do for health in the 21st century.

Our gut is home to approximately 100 trillion microorganisms — a number our human mind can hardly comprehend. 

Our gut flora serves so many vital functions including: promoting normal digestive function, providing protection from infection, regulating our metabolism and comprising more than 75% of our immune system! 

Inadequate or imbalanced gut flora has been directly linked to everything from depression to thyroid conditions like Hashimoto’s, IBS, and even type 1 diabetes.

Our modern lifestyle and diet contributes to our unhealthy gut flora due to our exposure to:

• Antibiotics
• Birth Control Pills
• Diets high in refined carbohydrates, sugar and processed foods
• Diets low in fermentable fibers (yams, sweet potatoes etc…)
• Toxins like the gliadin protein in wheat and refined oils like canola
• Chronic stress

Our gut forms a protective barrier to keep harmful substances away from our internal organs - remember, the digestive system goes from your mouth, through the body, and ends at the anus.

When the intestinal barrier becomes permeable (called“leaky gut  syndrome”), large protein molecules escape into the bloodstream, and the body launches an immune response and attacks them. These ongoing immune responses create the conditions for the development of autoimmune diseases like Hashimoto’s and type 1 diabetes, among others.

So what can you do?

1. AVOID WHEAT. Avoiding wheat and other gluten containing grains is important in maintaining gut health. Gluten-containing grains have a substance called gliadin, which has been shown to increase a protein called zonulin, which leads to intestinal permeability. Please remember, wheat is a problem in the human gut. So, regardless of whether you may be noticing any outright symptoms of gluten intolerance, it is still necessary to avoid wheat for the best gut health.

2. EAT FERMENTABLE FIBER FOODS. Starches like sweet potatoes and yams help heal the gut due to the nature of their fiber.

3. HIGH QUALITY MUTLI-SPECIES PROBIOTIC. Taking a probiotic on an empty stomach morning and evening is one of the best things you can do for gut health. Many people were not breastfed as babies, and started off life without the appropriate gut flora, and it can never be recovered. Additionally, due to multiple courses of antibiotics, birth control pills, and over the counter NSAID’s like advil, the gut is in a rather compromised position for most people. Consider probiotic supplementation a life-long habit.

I love Dr. Ohirra’s professional probiotic. It is on the more pricey side, but well worth it. If that doesn’t fit into your budget, take a trip to your local health food store and get a refrigerated probiotic with an acceptable freshness date. And please don’t be suckered into the belief that you have to start fermenting everything in sight. While that is quite the fad right now, fermented vegetables often contribute to candida, a cause of leaky gut in and of itself. So, play it safe and stick to a high quality, broad-species probiotic.

4. DEAL WITH YOUR STRESS. Chronic stress is just a body-destroyer in every way imaginable. I know this one is easier said than done, I lived two lifetime’s worth of stress in my years as an attorney. But do what you can, take a few minutes each day to yourself, out in nature if possible. Meditate, yoga, or watch a really funny movie. Laughter really helps reduce stress.

5. PARASITE CLEANSE. Do a parasite cleanse at least once a year. In working with clients over the years, parasites are one of the most common underlying problems in health, yet remain one of the most undiagnosed. I’ve had clients who have had literally tens of thousands of dollars worth of diagnostic testing yielding no results, only to do a parasite cleanse and have their problems resolve. An easy fix for a serious problem.

Plant Foods Heal. <3

IT STARTS WITH THE FOOD.

Real Wellness begins with what we put in our bodies. It’s hard to have a healthy mindset, feel motivated, and feel positive when our bodies are full of toxins, chemicals, processed dairy, and heavy fats. We are holistic humans, and to be fully well, we have to start from the ground up and feed our bodies fuel that energizes our lives.

So many times in life we get wrapped up in work, school, daily activities and stress, and we let the eating go. We start off with some snack foods, perhaps a store bought granola bar, maybe a convenience meals, a muffin and coffee from Starbucks, some packaged foods, and processed dairy. We have just started the domino effect.

We eat some of those foods, thinking no big deal it’s just a little, and I’m busy — it’s ok. Then, we eat a little more. Then we feel bad about it. Then, we are starving because we are micronutrient-malnourished. Our bodies need nutrients, but that manifests as cravings for unhealthy foods. We eat more, and then a little more. We might feel bloated, gassy, or have a headache.

Then we are annoyed with our spouse, we find the kids to be louder
than usual, work seems more stressful and we seem to be more agitated. Then the negative self talk starts. “Why did I do this?” “What is wrong with me” etc… Where did our peace go?

It’s easier to have a positive, peaceful and productive day when we feed ourselves and our families real, whole, plant based, fresh, low fat foods. Making as many clean healthy food choices as we can is priceless in terms of influencing the quality of our lives in a huge way.

Try out a new recipe tonight for everyone in the family. I made this Butternut Squash Pasta Sauce over Zucchini Noodles last night. It’s really quite rich, and you would never know that it is not loaded with fat like alfredo pasta is.

Did you know that one serving of fettucine alfredo from Olive Garden packs a whopping 1220 calories and 75 fat grams? That’s about 2-3 days worth of fat for the average woman — all on one plate!

http://www.calorieking.com/foods/calories-in-pastas-dinner-classic-recipe-fettuccine-alfredo_f-ZmlkPTE2NzY4Nw.html

Serve this amazing sauce over raw zucchini noodles, and get a huge dose of fresh vegetables, and you have a dairy free, gluten free, nutrient packed dinner! It’s comforting and satisfying, and so easy to make.

3 cups butternut squash, cubed
1/2 large onion, sliced
4 cloves garlic
2 cups veggie broth (or water)
2 tsp sage
11/2 tsp Himalayan salt
1/4 cup Nutritional Yeast (I use Joel Fuhrman, M.D.'s version which contains no synthetic folic acid which has been linked to increased breast cancer risk in women)
pepper to taste
(can add some red chili pepper flakes for a spicy version)

Saute butternut squash and onions in 1 cup of the veggie broth until onions become translucent, about 10 minutes. Add remaining broth, garlic and spices. Cook on medium until the squash becomes soft, about 15 minutes. Once cooked, add to blender with nutritional yeast and pepper to taste. Blend until smooth and creamy. Pour over zucchini noodles.
www.healthmasteryinstitute.com

Have you ever seen kirlian photography of live, raw fruits and veggies? Here is a lemon for you. I hope YOU are alive, joyful, and doing things that make you happy and peaceful :)

FB/RawganicVegan

1 cup frozen raspberries

3 frozen bananas

2 tbsp carob powder

1/2 tsp vanilla powder

Perfection.

FB/RawganicVegan

KALE PUMPKIN SEED SALAD

SALAD:
Huge bunch of kale, washed, dried and picked from stem
1/2 cucumber sliced vertically
1 medium sized tomato

2 TBSP Pumpkin Seeds
1 TBSP Kelp Sprinkles

DRESSING:
1/2 cucumber peeled and cut into chunks
3/4 cup sprouted white beans (can use cooked)
1/2 tsp. chili powder
1 garlic clove
1/2 teaspoon sea salt
5 fresh basil leaves
2 TBSP Lemon
Put above ingredients in mini food processor and pulse until smooth.

Pour dressing over kale leaves and toss until well coated. Add sliced tomato, cucumber, pumpkin seeds and kelp sprinkles! **Maine Sea Coast Vegetables makes delicious kelp sprinkles that you can find in most health food stores, or online at Amazon. Great salt replacement!

THREE JUICES FOR BEAUTIFUL SKIN
Liana’s Sunny Day Juice

1 pineapple, skinned and cut lengthwise into quarters
1” piece of ginger
1 cucumber
Juice of 1 lemons

This drink will give you a glow! High in vitamin C to help strengthen collagen, and also high in water content. Hydration give you supple, glowing skin.

Liana’s Red and Green Skin Saver
1 fennel bulb (use fronds if you like the licorice taste)
4 plums, pit removed
1 red bell pepper, quartered, stem and core removed
1/2 beetroot
Juice of 1 lemon

This juice is also high in C and water content. Additionally, plums contain skin saving antioxidants, red bell peppers are high in C and E. And BEETS! Beets fight wrinkles and skin conditions naturally with folate, they help prevent age-related macular degeneration with vitamin A and carotenoids, and preserve brain function with nitrates that improve blood flow!!!!

Liana’s Skin Oxygenator
1 zucchini
1 yellow bell pepper
2 green apples
1 bunch parsley
2 cups of spinach
Juice of 1 lime

Green apples contain polyphenols which regulate skin growth. Yellow bell pepper is high in vitamin C— notice a theme here? Vitamin C and its ability to influence collagen is your skin’s best friend!!! Spinach contains selenium which can prevent unsightly brown age spots!

JUICE UP! www.juicefastguide.com