D- VTd (n=543) VTd (n=542) Valor de p b Evaluación de la respuesta el día 100 después
4. DATOS CLÍNICOS 1 Indicaciones terapéuticas
188-192_C68690.indd 188 3/11/13 4:42 PM
(Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:189188-192_C68690.indd 189 3/11/13 4:42 PM
188 Ba l a nced r aw
aBout the author Index
tina leigh is the founder of Haute Health, a company devoted to supporting whole body transformation through therapeutic nutrition counseling and customized holistic health services. She is a natural foods chef, nutrition con-sultant, and certified holistic health counselor. She was the recipe developer for The Complete Idiot’s Guide to Low-Fat Vegan Cooking, and has been featured on Fox News, The Food Network, and in Cooking Light. A lover of fresh foods and all things natural since child-hood, the Portland, Oregon, native pursued a career as a chef at age twenty-one. Rather than going to work in a res-taurant, she chose the path of private health chef where she could use her intuitive gifts and nutrition education to nurture her clientele with therapeutic foods.
After attending college in southern Utah, where she stud-ied business management and nutrition, she launched a meal delivery service, Urban Cuisine, in Salt Lake City, and later moved her operation to Southern California.
Though her business was booming, she struggled to stay active and focused as mysterious illnesses, plaguing her since youth, kept showing up. For years, Tina had looked to conventional doctors for treatment of a long list of medical conditions. They would address symptoms with medica-tion and send her away, only to have her soon visit again with another ailment.
After working with more than twenty doctors over the course of twenty-two years, and amassing a nearly six-fig-ure debt, she was determined to take her health into her own hands and discover what was keeping her from living a vibrant life. She attended seminars and conferences and read every book and case study she could get her hands on about barriers to health such as chemical, radioactive, and environmental toxins, body acidity, antibiotics and hor-mones, food additives and preservatives, stress, and unre-solved emotional pain.
Extensive research combined with experimentation led her to self-heal through eating a whole foods plant-based diet, routinely practicing yoga and meditation, by incorpo-rating herbal medicine, and learning to heal emotional wounds, which she discovered had manifested into many of her physical illnesses. After an intense four-year recov-ery, she was free of almost every condition. Her wellness transformation was so powerful she was inspired to help others in their journey to health and wholeness; she attended the Institute for Integrative Nutrition to receive certification as a holistic health counselor.
Today, she works with restaurateurs to enhance their menus with fresh juices, and gluten-free and vegan cui-sine, consults wellness organizations on how to develop services that will best nurture and transform the health of their clients, and shares inspirational messages of health and whole-being transformation through e-newsletters and her blog at www.hautehealthnow.com.
80:10:10 macronutrient ratio, 22
amino acids, 24–25, 93, 94 amylase, 15
Celery Root and Leek Soup with Green Apple, 77
Holiday Apple Pie Smoothie, 117 artichokes, 32
arugula, 32 Asian diets, 10, 22 asparagus, 32
Asparagus Ribbons with Lentils and Citrus Vinaigrette, 140
Red Cabbage, Asparagus, and Radish Slaw, 64
aspartame, 50 assimilation, 10, 14–15 avocado, 32, 52–53
Fennel, Avocado, and Rocket Salad with Lemon-Caper Vinaigrette, 114 Fiesta Millet Salad with Smoky Avocado
Cream, 152
health benefits of, 10–11, 16, 19 maintenance phase, 173–181
(Text) (Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:188188-192_C68690.indd 188 3/11/13 4:42 PM
aBout the author
189
Index
After working with more than twenty doctors over the course of twenty-two years, and amassing a nearly six-fig-ure debt, she was determined to take her health into her own hands and discover what was keeping her from living a vibrant life. She attended seminars and conferences and read every book and case study she could get her hands on about barriers to health such as chemical, radioactive, and environmental toxins, body acidity, antibiotics and hor-mones, food additives and preservatives, stress, and unre-solved emotional pain.
Extensive research combined with experimentation led her to self-heal through eating a whole foods plant-based diet, routinely practicing yoga and meditation, by incorpo-rating herbal medicine, and learning to heal emotional wounds, which she discovered had manifested into many of her physical illnesses. After an intense four-year recov-ery, she was free of almost every condition. Her wellness transformation was so powerful she was inspired to help others in their journey to health and wholeness; she attended the Institute for Integrative Nutrition to receive certification as a holistic health counselor.
Today, she works with restaurateurs to enhance their menus with fresh juices, and gluten-free and vegan cui-sine, consults wellness organizations on how to develop services that will best nurture and transform the health of their clients, and shares inspirational messages of health and whole-being transformation through e-newsletters and her blog at www.hautehealthnow.com.
80:10:10 macronutrient ratio, 22
amino acids, 24–25, 93, 94 amylase, 15
Celery Root and Leek Soup with Green Apple, 77
Holiday Apple Pie Smoothie, 117 artichokes, 32
arugula, 32 Asian diets, 10, 22 asparagus, 32
Asparagus Ribbons with Lentils and Citrus Vinaigrette, 140
Red Cabbage, Asparagus, and Radish Slaw, 64
aspartame, 50 assimilation, 10, 14–15 avocado, 32, 52–53
Fennel, Avocado, and Rocket Salad with Lemon-Caper Vinaigrette, 114 Fiesta Millet Salad with Smoky Avocado
Cream, 152
health benefits of, 10–11, 16, 19 maintenance phase, 173–181
Bean Sprouts, Cabbage, and Miso-Ginger Sauce, Carrot Noodles with, 86 beets, 23, 32
Ruby Rabbit Pressed Juice, 113 bell peppers, 32
berries, 33
Blue Green Smoothie, 73 Raspberry Lime Chia Cooler, 118 beta-carotene, 16, 24
beverages. See juices; smoothies and shakes bio-uniqueness, 19
Thai Buckwheat Noodle Soup, 148 bulk items, 29
Burger, Balanced Raw, 160 butylated hydroxyanisole (BHA), 50 B vitamins, 93, 179–180
cabbage, 33
Carrot Noodles with Bean Sprouts, Cabbage, and Miso-Ginger Sauce, 86 Pretty in Pink Cabbage Salad, 124 Red Cabbage, Asparagus, and Radish
Slaw, 64 cacao powder, 31 caffeine, 54–55, 178 Campbell, T. Colin, 20, 58, 133 canned foods, 48
Carrot Noodles with Bean Sprouts, Cabbage, and Miso-Ginger Sauce, 86 Cleansing Coconut and Carrot Soup, 103 Quinoa, Carrot, and Currant Bowl, 151 Ruby Rabbit Pressed Juice, 113 casein, 58, 133
cashews, 22 cauliflower, 33
Cauliflower Rice Collard Wrap with Crunchy Vegetables and Lemon Tahini Sauce, 67
Indian Spiced Cream of Cauliflower Soup, 104
Moroccan Cauliflower and Sweet Potato Stew, 147
celery, 33 celery root, 34, 59
Celery Root and Leek Soup with Green Apple, 77
Citrus, Pomegranate, and Celeriac Salad, Shaved Roots and Herbed Parsnip Stack, 109 celiac disease, 5885
Pumpkin Spice Morning Chia Porridge, Raspberry Lime Chia Cooler, 11870 chickpeas
Balanced Raw Burger, 160
Steamed Collard Rolls with Falafel and Mint Chutney, 143
chiles, 37 chlorella, 25, 60
Chocolate Shake, Hidden Greens, 89 cholecystokinin, 12
Citrus, Pomegranate, and Celeriac Salad, Citrus Vinaigrette, 140109
(Text) (Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:189188-192_C68690.indd 189 3/11/13 4:42 PM
(Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:188188-192_C68690.indd 188 3/11/13 4:42 PM
(Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:189188-192_C68690.indd 189 3/11/13 4:42 PM
188 Ba l a nced r aw
aBout the author Index
tina leigh is the founder of Haute Health, a company devoted to supporting whole body transformation through therapeutic nutrition counseling and customized holistic health services. She is a natural foods chef, nutrition con-sultant, and certified holistic health counselor. She was the recipe developer for The Complete Idiot’s Guide to Low-Fat Vegan Cooking, and has been featured on Fox News, The Food Network, and in Cooking Light. A lover of fresh foods and all things natural since child-hood, the Portland, Oregon, native pursued a career as a chef at age twenty-one. Rather than going to work in a res-taurant, she chose the path of private health chef where she could use her intuitive gifts and nutrition education to nurture her clientele with therapeutic foods.
After attending college in southern Utah, where she stud-ied business management and nutrition, she launched a meal delivery service, Urban Cuisine, in Salt Lake City, and later moved her operation to Southern California.
Though her business was booming, she struggled to stay active and focused as mysterious illnesses, plaguing her since youth, kept showing up. For years, Tina had looked to conventional doctors for treatment of a long list of medical conditions. They would address symptoms with medica-tion and send her away, only to have her soon visit again with another ailment.
After working with more than twenty doctors over the course of twenty-two years, and amassing a nearly six-fig-ure debt, she was determined to take her health into her own hands and discover what was keeping her from living a vibrant life. She attended seminars and conferences and read every book and case study she could get her hands on about barriers to health such as chemical, radioactive, and environmental toxins, body acidity, antibiotics and hor-mones, food additives and preservatives, stress, and unre-solved emotional pain.
Extensive research combined with experimentation led her to self-heal through eating a whole foods plant-based diet, routinely practicing yoga and meditation, by incorpo-rating herbal medicine, and learning to heal emotional wounds, which she discovered had manifested into many of her physical illnesses. After an intense four-year recov-ery, she was free of almost every condition. Her wellness transformation was so powerful she was inspired to help others in their journey to health and wholeness; she attended the Institute for Integrative Nutrition to receive certification as a holistic health counselor.
Today, she works with restaurateurs to enhance their menus with fresh juices, and gluten-free and vegan cui-sine, consults wellness organizations on how to develop services that will best nurture and transform the health of their clients, and shares inspirational messages of health and whole-being transformation through e-newsletters and her blog at www.hautehealthnow.com.
80:10:10 macronutrient ratio, 22
amino acids, 24–25, 93, 94 amylase, 15
Celery Root and Leek Soup with Green Apple, 77
Holiday Apple Pie Smoothie, 117 artichokes, 32
arugula, 32 Asian diets, 10, 22 asparagus, 32
Asparagus Ribbons with Lentils and Citrus Vinaigrette, 140
Red Cabbage, Asparagus, and Radish Slaw, 64
aspartame, 50 assimilation, 10, 14–15 avocado, 32, 52–53
Fennel, Avocado, and Rocket Salad with Lemon-Caper Vinaigrette, 114 Fiesta Millet Salad with Smoky Avocado
Cream, 152
health benefits of, 10–11, 16, 19 maintenance phase, 173–181
(Text) (Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:188188-192_C68690.indd 188 3/11/13 4:42 PM
aBout the author
189
Index
After working with more than twenty doctors over the course of twenty-two years, and amassing a nearly six-fig-ure debt, she was determined to take her health into her own hands and discover what was keeping her from living a vibrant life. She attended seminars and conferences and read every book and case study she could get her hands on about barriers to health such as chemical, radioactive, and environmental toxins, body acidity, antibiotics and hor-mones, food additives and preservatives, stress, and unre-solved emotional pain.
Extensive research combined with experimentation led her to self-heal through eating a whole foods plant-based diet, routinely practicing yoga and meditation, by incorpo-rating herbal medicine, and learning to heal emotional wounds, which she discovered had manifested into many of her physical illnesses. After an intense four-year recov-ery, she was free of almost every condition. Her wellness transformation was so powerful she was inspired to help others in their journey to health and wholeness; she attended the Institute for Integrative Nutrition to receive certification as a holistic health counselor.
Today, she works with restaurateurs to enhance their menus with fresh juices, and gluten-free and vegan cui-sine, consults wellness organizations on how to develop services that will best nurture and transform the health of their clients, and shares inspirational messages of health and whole-being transformation through e-newsletters and her blog at www.hautehealthnow.com.
80:10:10 macronutrient ratio, 22
amino acids, 24–25, 93, 94 amylase, 15
Celery Root and Leek Soup with Green Apple, 77
Holiday Apple Pie Smoothie, 117 artichokes, 32
arugula, 32 Asian diets, 10, 22 asparagus, 32
Asparagus Ribbons with Lentils and Citrus Vinaigrette, 140
Red Cabbage, Asparagus, and Radish Slaw, 64
aspartame, 50 assimilation, 10, 14–15 avocado, 32, 52–53
Fennel, Avocado, and Rocket Salad with Lemon-Caper Vinaigrette, 114 Fiesta Millet Salad with Smoky Avocado
Cream, 152
health benefits of, 10–11, 16, 19 maintenance phase, 173–181
Bean Sprouts, Cabbage, and Miso-Ginger Sauce, Carrot Noodles with, 86 beets, 23, 32
Ruby Rabbit Pressed Juice, 113 bell peppers, 32
berries, 33
Blue Green Smoothie, 73 Raspberry Lime Chia Cooler, 118 beta-carotene, 16, 24
beverages. See juices; smoothies and shakes bio-uniqueness, 19
Thai Buckwheat Noodle Soup, 148 bulk items, 29
Burger, Balanced Raw, 160 butylated hydroxyanisole (BHA), 50 B vitamins, 93, 179–180
cabbage, 33
Carrot Noodles with Bean Sprouts, Cabbage, and Miso-Ginger Sauce, 86 Pretty in Pink Cabbage Salad, 124 Red Cabbage, Asparagus, and Radish
Slaw, 64 cacao powder, 31 caffeine, 54–55, 178 Campbell, T. Colin, 20, 58, 133 canned foods, 48
Carrot Noodles with Bean Sprouts, Cabbage, and Miso-Ginger Sauce, 86 Cleansing Coconut and Carrot Soup, 103 Quinoa, Carrot, and Currant Bowl, 151 Ruby Rabbit Pressed Juice, 113 casein, 58, 133
cashews, 22 cauliflower, 33
Cauliflower Rice Collard Wrap with Crunchy Vegetables and Lemon Tahini Sauce, 67
Indian Spiced Cream of Cauliflower Soup, 104
Moroccan Cauliflower and Sweet Potato Stew, 147
celery, 33 celery root, 34, 59
Celery Root and Leek Soup with Green Apple, 77
Citrus, Pomegranate, and Celeriac Salad, Shaved Roots and Herbed Parsnip Stack, 109 celiac disease, 5885
Pumpkin Spice Morning Chia Porridge, Raspberry Lime Chia Cooler, 11870 chickpeas
Balanced Raw Burger, 160
Steamed Collard Rolls with Falafel and Mint Chutney, 143
chiles, 37 chlorella, 25, 60
Chocolate Shake, Hidden Greens, 89 cholecystokinin, 12
Citrus, Pomegranate, and Celeriac Salad, Citrus Vinaigrette, 140109
(Text) (Ray)
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(Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:190188-192_C68690.indd 190 3/11/13 4:42 PM
(Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:191188-192_C68690.indd 191 3/11/13 4:42 PM
190 Ba l a nced r aw Ruby Rabbit Pressed Juice, 113 citrus press, 41
Cleansing Coconut and Carrot Soup, 103 Curried Cucumber and Coconut Toss, Detoxify Me Smoothie, 121156
Minty Piña Fresca, 110 Raspberry Lime Chia Cooler, 118 shredded, 31
Spirulina Coconut Truffles, 81 coconut oil, 14, 52
coffee grinder, 42 collard greens
Cauliflower Rice Collard Wrap with Crunchy Vegetables and Lemon Tahini Sauce, 67
Steamed Collard Rolls with Falafel and Mint Chutney, 143
color additives, 49, 50 comfort foods, 136 commitment, 28 condiments, 39–40
cooked foods, 10–11, 16, 95, 137–138, 175–176 cooking methods, 17–19
corn, 34, 56–57, 137 cortisol, 54 Crowe, Joseph, 22 cucumbers, 34
Curried Cucumber and Coconut Toss, Currant Bowl, Quinoa, Carrot, and, 151156 cutting boards, 41 detoxification process, 44–45, 51, 91–98
See also cleansing phase digestion, 10, 14–16, 60–61, 95, 176 digestive enzymes, 15, 16
Creamy Garlic and Spirulina Dressing, homemade, 2169
evaluating and extracting current foods in, 48
fruit consumption during, 60 meal plan, 62–63
organizing and restocking pantry in, 55–59
recipes for, 47, 64–89
removing processed foods during, 48–55 vegetable consumption during, 59–62 enzymes, 11, 15, 16
epinephrine, 54
Esselstyn, Caldwell B., 22, 133 essential fatty acids (EFAs), 13–14, 58 exercise, 175
exfoliation, 96
Falafel, Steamed Collard Rolls with, 143 fasting, 95
fatsessential fatty acids, 13–14, 58 percentage of, in diet, 10, 12–13, 52–53 in raw food diet, 13, 20
saturated, 52 unsaturated, 52 fennel, 34
Fennel, Avocado, and Rocket Salad with Lemon-Caper Vinaigrette, 114 fermented foods, 11, 18–19, 57 fiber, 96
free radicals, 14, 51–53, 92
fruit consumption, during elimination phase, 60
Fuhrman, Joel, 11, 12, 176
garlic, 35
genetically modified organisms (GMOs), 15, 56–57
avoiding, during elimination phase, 60–61
sprouting, 17–18 varieties of, 22–23 grapefruit, 35
Ruby Rabbit Pressed Juice, 113 grapes, 35
Glowing Greens and Hemp Soup, 78 Hidden Greens Chocolate Shake, 89 mixed, 36
Glowing Greens and Hemp Soup, 78 Van-Hemp-Nilla Bites, 167 herbs, 30–31
heterocyclic amines, 17 high-fat diet, 12–13
high-fructose corn syrup (HFCS), 50, 53 high raw diet, 10 Ruby Rabbit Pressed Juice, 113 Spiced Watermelon Tonic, 120 Sweet Sulfur Beautifying Juice, 105 Veggie Blast Fresh Pressed Juice, 74 Julienne peeler, 41
Junger, Alejandro, 95
junk foods, eliminating, 48–55, 175
kale, 35
Blue Green Smoothie, 73 Detoxify Me Smoothie, 121 Hidden Greens Chocolate Shake, 89 Mediterranean Herb Kale Salad, 128 Raw Zucchini Noodles with Fresh
Tomatoes, Sun-Dried Olives, and Kale Pesto, 68
Salt and Flame Kale Chips, 144 kidney health, 176
kitchen gadgets, 40–42 kitchen pantry
cleaning, 49
eliminating processed foods from, 48–55 organizing and restocking, 55–59
Celery Root and Leek Soup with Green Apple, 77 morning liver flush, 96, 175
Lentils and Citrus Vinaigrette, Asparagus Ribbons with, 140
medium-chain fatty acids (MCFAs), 14 melon, 36
Mercola, Joseph, 13
(Text) (Ray)
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191 I N DE x
garlic, 35
genetically modified organisms (GMOs), 15, 56–57
avoiding, during elimination phase, 60–61
sprouting, 17–18 varieties of, 22–23 grapefruit, 35
Ruby Rabbit Pressed Juice, 113 grapes, 35
Glowing Greens and Hemp Soup, 78 Hidden Greens Chocolate Shake, 89 mixed, 36
Glowing Greens and Hemp Soup, 78 Van-Hemp-Nilla Bites, 167 herbs, 30–31
heterocyclic amines, 17 high-fat diet, 12–13
high-fructose corn syrup (HFCS), 50, 53 high raw diet, 10 Ruby Rabbit Pressed Juice, 113 Spiced Watermelon Tonic, 120 Sweet Sulfur Beautifying Juice, 105 Veggie Blast Fresh Pressed Juice, 74 Julienne peeler, 41
Junger, Alejandro, 95
junk foods, eliminating, 48–55, 175
kale, 35
Blue Green Smoothie, 73 Detoxify Me Smoothie, 121 Hidden Greens Chocolate Shake, 89 Mediterranean Herb Kale Salad, 128 Raw Zucchini Noodles with Fresh
Tomatoes, Sun-Dried Olives, and Kale Pesto, 68
Salt and Flame Kale Chips, 144 kidney health, 176
kitchen gadgets, 40–42 kitchen pantry
cleaning, 49
eliminating processed foods from, 48–55 organizing and restocking, 55–59
Celery Root and Leek Soup with Green Apple, 77 morning liver flush, 96, 175
Lentils and Citrus Vinaigrette, Asparagus Ribbons with, 140
medium-chain fatty acids (MCFAs), 14 melon, 36
Fiesta Millet Salad with Smoky Avocado Cream, 152 morning liver flush, 96, 175 mortar and pestle, 42
Carrot Noodles with Bean Sprouts, Cabbage, and Miso-Ginger Sauce, 86 Raw Zucchini Noodles with Fresh
Tomatoes, Sun-Dried Olives, and Kale Pesto, 68
Tamarind Tossed Squash Noodles, 88 Thai Buckwheat Noodle Soup, 148 norepinephrine, 54
nori, 25
nutrients, 178–180 nutritional yeast, 31, 180
nuts, 11–13, 20–22, 52–53, 58–59, 137 oils, 13–14, 20–21, 52–53
Okinawans, 22, 60 olive oil, 52
omega-3 fatty acids, 13–14 omega-6 fatty acids, 13–14, 58 onions, 37
oranges, 37 organic foods, 15 oxidation, 52 Oz, Mehmet, 13
packaged foods. See processed foods pantry items, 29–42
parsley, 37
Anti-Inflammatory Parsley Salad, 130 parsnips, 23, 37
Parsnip Rice Sushi with Sweet Tamarind Dipping Sauce, 171–172
Shaved Roots and Herbed Parsnip Stack, Za’atar Crusted Parsnip Chips, 16385 Pea and Mint Soup, Cooling Sweet, 100 peaches, 37
pears, 37 peelers, 40–41 peppers, 37
Hot Hot Pepper and Tomato Soup, 106 perspiration, 97, 175 probiotics, 19, 94, 136–137, 180 processed foods
eliminating, 11, 48–55, 175 oil-containing, 52 sugar in, 53–54
produce, preparation and storage of, 31–40 protease, 15
protein, 24–26, 94 protein synthesis, 92–93 psychological realignment, 42–44 pumpkin, 23
Pumpkin Spice Morning Chia Porridge, 70
quinoa, 22–23, 25, 30 Balanced Raw Burger, 160
Quinoa, Carrot, and Currant Bowl, 151 radishes, 37
Red Cabbage, Asparagus, and Radish Slaw, 64
Sugar Potato, Fiery Mushroom, and Chipotle Crème Tacos with Zesty Radish Slaw, 168
Sweet Sulfur Beautifying Juice, 105 rancidity, 52
raspberries, 37
Raspberry Lime Chia Cooler, 118 raw food diet, 9–12, 20
See also Balanced Raw diet red grapes, 16
red rice, 23, 30 resources, 182 restaurants, 138
(Text) (Ray)
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(Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:190188-192_C68690.indd 190 3/11/13 4:42 PM
(Ray)
(Fogra 39)Job:02-30055 Title:FW-Balanced Raw 03-C68690 #175 Dtp:225 Page:191188-192_C68690.indd 191 3/11/13 4:42 PM
190 Ba l a nced r aw Ruby Rabbit Pressed Juice, 113 citrus press, 41
Cleansing Coconut and Carrot Soup, 103 Curried Cucumber and Coconut Toss, Detoxify Me Smoothie, 121156
Minty Piña Fresca, 110 Raspberry Lime Chia Cooler, 118 shredded, 31
Spirulina Coconut Truffles, 81 coconut oil, 14, 52
coffee grinder, 42 collard greens
Cauliflower Rice Collard Wrap with Crunchy Vegetables and Lemon Tahini Sauce, 67
Steamed Collard Rolls with Falafel and Mint Chutney, 143
color additives, 49, 50 comfort foods, 136 commitment, 28 condiments, 39–40
cooked foods, 10–11, 16, 95, 137–138, 175–176 cooking methods, 17–19
corn, 34, 56–57, 137 cortisol, 54 Crowe, Joseph, 22 cucumbers, 34
Curried Cucumber and Coconut Toss, Currant Bowl, Quinoa, Carrot, and, 151156 cutting boards, 41 detoxification process, 44–45, 51, 91–98
See also cleansing phase digestion, 10, 14–16, 60–61, 95, 176 digestive enzymes, 15, 16
Creamy Garlic and Spirulina Dressing, homemade, 2169
evaluating and extracting current foods in, 48
fruit consumption during, 60 meal plan, 62–63
organizing and restocking pantry in, 55–59
recipes for, 47, 64–89
removing processed foods during, 48–55 vegetable consumption during, 59–62 enzymes, 11, 15, 16
epinephrine, 54
Esselstyn, Caldwell B., 22, 133 essential fatty acids (EFAs), 13–14, 58 exercise, 175
exfoliation, 96
Falafel, Steamed Collard Rolls with, 143 fasting, 95
fatsessential fatty acids, 13–14, 58 percentage of, in diet, 10, 12–13, 52–53 in raw food diet, 13, 20
saturated, 52 unsaturated, 52 fennel, 34
Fennel, Avocado, and Rocket Salad with Lemon-Caper Vinaigrette, 114 fermented foods, 11, 18–19, 57 fiber, 96
free radicals, 14, 51–53, 92
fruit consumption, during elimination phase, 60
Fuhrman, Joel, 11, 12, 176
garlic, 35
genetically modified organisms (GMOs), 15, 56–57
avoiding, during elimination phase, 60–61
sprouting, 17–18 varieties of, 22–23 grapefruit, 35
Ruby Rabbit Pressed Juice, 113 grapes, 35
Glowing Greens and Hemp Soup, 78 Hidden Greens Chocolate Shake, 89 mixed, 36
Glowing Greens and Hemp Soup, 78 Van-Hemp-Nilla Bites, 167 herbs, 30–31
heterocyclic amines, 17 high-fat diet, 12–13
high-fructose corn syrup (HFCS), 50, 53 high raw diet, 10 Ruby Rabbit Pressed Juice, 113 Spiced Watermelon Tonic, 120
high-fructose corn syrup (HFCS), 50, 53 high raw diet, 10 Ruby Rabbit Pressed Juice, 113 Spiced Watermelon Tonic, 120