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Core Nutrition

Topics

Why Raw? Why Plant Based Foods? Why Sprout? How To Sprout Seed Sprouting Chart Why Dehydrate? Live Foods Protein Good Sources of Protein Transitional Diet Acid and Alkaline Foods Probiotics and Prebiotics Fermented Foods Beyond Nutrition

Nutrition is a core principle for a happy, healthy life. Do we want to be happier and healthier? Of course! Can we change how we eat? Of course! Ease Oldham, Founder of Easy Living Foods, has learned many lessons “the hard way” through dis – ease. When diagnosed with 4th stage throat cancer in 2007, her alternative doctors and practitioners said, “You’re going vegan and raw if you can.” Ease had been a person who ate animal protein at every meal; after all, with an “O” blood type, she needed lots of protein. She ate organic food, much of what she grew herself, and had been doing so for twenty-five years. She knew a lot, she thought, about eating healthy food. But with this new medical recommendation, Ease learned to embrace healing from raw vegan foods and began to learn a whole new way of living.

Here’s one approach for changing our core nutrition:

  1. Start with a core need. Answer the question, “Why change?” Studies on change show that change occurs most often 1) when a person has to change i.e. dis-ease or life circumstances and 2) when a person is passionate about and committed to the change.
  2. The next step is awareness. Ask yourself, “How do I eat currently?” Keeping a record for a week is a great way to observe your habits. Remember to observe with kindness –no judging. Write down what you eat, when you eat it, what you drink, when you drink it, and how you feel before and after eating.
  3. While becoming aware, dream of how you’d like to feel and look, and what you’d like your life to be like. Write this down too.
  4. Gain knowledge of how to improve your nutrition. Learn about vegan, raw, allergen friendly lifestyles. Gather resources.
  5. Make a plan for a period of time. Set goals and make a chart to measure your success. It takes 10 to 14 days to change our taste buds so look forward to that.
  6. Ask for help from your family, friends and support network.
  7. Discover what works for you. Some people find balance at 80% raw/ 20% cooked, while others find that it depends on the seasons. Transitional percentages may be 50/50, or one might begin with just one meal per week or day that is vegan. There is no right way, only your personal way!
  8. Be happy. A habit can change only if we see the benefit of what we’re doing differently every day. One way to do this is by enjoying the changes we’re making.

Ease Oldham has studied “change” as a personal phenomenon in her career. She was responsible for change in the workplace in the 1990’s for a company of 5,000 people, and reengineered the workplace.
She believes we can easily have the life we dream of “Where Life Sprouts”.

Why Raw?

The benefits of raw are many:

  • — Immediate betterment of health.
  • — Healing from a disease or health challenge.
  • — Looking and feeling better.
  • — More energy and life-force.
  • — Getting the most nutrition possible from our food.
  • — Providing food for family and friends who eat raw.
  • — Delicious whole food tastes and textures.
  • — Great for detoxing and purifying.

A raw diet includes delicious and satisfying foods, often mimicking traditional cooked foods. Foods include fruits, vegetables, herbs, spices, legumes, nuts, seeds and grains. Raw foods are plant-based foods. Sprouting seeds, nuts, legumes and grains are an integral part of eating raw as they maximize the bioavailability of foods (making them easier to digest, with more nutrients being absorbed.) Raw foods have the highest amounts of nutrients, vitamins, minerals and phytonutrients. Eating a plant at its most nutritious point in its lifecycle gives us the most flavor and nutrition. With raw, you can eat half as much food to get the same amount of nutrients as cooked food, including protein.

Foods not included: processed or refined products, animal products and cooked food.

Enzymes are mainly responsible for making raw foods so beneficial. Enzymes are preserved when foods are eaten raw, allowing the body to digest and absorb all of the nutrients in the food.

Phytonutrients in foods are a natural immune system builder. Phytonutrients in plants protect the plant from dis-ease –from insects, fungus or molds, from too little or too much water and sun. The phytonutrients in plants are strongest when plants are germinating and sprouting, as this is when they are most vulnerable to the environment around them. Interestingly, the phytonutrients in plants give the same protections to humans when we consume them. (Nature is miraculous in providing just what we need.) Phytonutrients are sensitive to heat above 118 degrees F.

Cooking harms foods. Vitamins and phytonutrients are broken down as food is cooked above 118 degrees F. The bioavailability of vitamins and phytonutrients are lost depending on the temperature and cooking time. Heat also breaks down proteins so they are unable to become absorbed by the body. High heat also creates carcinogenic toxins. Many enzymes in our food are eliminated at temperatures above 118 degrees F. The life found in raw food is what gives us the most life and nutrients directly to our cells. Cooking kills so much of what food offers and turns food into calories with little nutrition.

In summary, nutrients from raw foods are delivered through the blood stream to your cells, resulting in cleaner blood and healthier cells. Superior nutrition will return your cells to their more youthful functioning. Because raw foods are easily digestible, this frees up energy for healing and cleansing. In addition, raw food supports your body in critical ways: the enzymes in raw food aid the functioning in the body; it nourishes the immune system; and it helps create an alkaline body to keep it free of disease.

People who follow this diet have the highest energy, clarity of mind, endorphin and neurotransmitter production and optimal joy in life.

Why Plant-Based Foods?

The benefits of Plant-Based Foods are many:

  1. Get nutrition naturally. Vitamins and supplements do not give you long-term protection against disease. A plant-based diet does.
  2. Keep your mind sharp. Antioxidants, found only in fruits and vegetables, are linked to better mental performance in old age.
  3. Reduce your risk of cancer. Consuming plant-based foods can decrease the risk of cancer. The effect of animal protein on cancerous growth is so powerful that changing the levels consumed can effectively turn cancerous growth on or off.
  4. Get the real story. The authors of the USDA Food Guide Pyramid have had many political ties to the meat industry. Their recommendations reflect this, and even when the guidelines are strictly followed, they still promote chronic disease.
  5. Live long and healthy. People who eat the most animal-based foods get the most chronic diseases. People who eat the most plant-based foods are the healthiest and tend to avoid chronic disease.
  6. Many of the vitamins, pigments, and phytochemicals in fruits and vegetables contribute to healthy skin; whereas saturated fats from animal products clog skin pores.
  7. Plant-based diets are low in saturated fat and help prevent obesity. When combined with an exercise program, plant-based diets bring weight within normal limits and maintain it there. Making healthy choices such as limiting sugar, chemicals and salt also go a long way in controlling obesity. Vegetables, whole grains and fruits are the primary staples of a plant-based diet and contain high amounts of dietary fiber, which makes them very filling. Plant-based diets keep those who follow them feeling full for hours, which helps eliminate the problem of overeating.
  8. Harvard researchers tracked the health habits of about 110,000 people for 14 years, and found that the higher a person’s intake of fruits and vegetables, the lower their chances are of developing cardiovascular disease. Specifically, people who averaged eight-plus servings of fruits and veggies a day were 30 percent less likely to have a heart attack or stroke, compared to those who had less than 1.5 daily servings.
  9. Improve athletic performance. A growing number of the world’s top performing athletes eat a plant-based diet, including Carl Lewis, Tony Gonzales, and Brenden Brazier.
  10. Keep bones healthy and strong. High animal protein intake increases metabolic acid, causing the body to draw calcium from the bones, weakening them and leading to osteoporosis and bone fractures.
  11. Reduce cholesterol. High blood cholesterol is associated with not only heart disease but also cancer. Consuming plant foods helps reduce blood cholesterol and health risks, while consuming animal foods increases blood cholesterol and subsequent risks.
  12. Fiber keeps you “regular” by aiding in digestion and preventing constipation. Plus, it may also lower cholesterol and blood sugar levels. Following a plant-based diet means eating foods packed with fiber.
  13. Reduce your risk of breast cancer. Breast cancer is related to levels of female hormones in the blood, which are determined by the foods we eat.
  14. Type 2 diabetes is entirely preventable, and plenty of research suggests a plant-based diet can help ward off the disease.
  15. Lower blood pressure has been shown from a diet high in fruits and vegetables.

With raw foods, the life of the plant directly gives us life. Eating a plant as close to fresh as possible gives us the most energy and bioavailable nutrition.

Why Sprout?

Easy Living Foods LLC is all about sprouting. The life of a sprout enters right into our cells, giving us life. Dormant seeds have digestive inhibitors which protect the seeds. After seeds germinate, the digestive inhibitors are released and the nutrients become fully bioavailable. Because the sprouting phase is when a plant needs the most protection from pests, disease and weather to grow to maturity, it is also when the first leaves appear that plant phytochemicals are strongest in most sprouts, giving them their highest nutritional value for consumption.

Sprouts contain the largest amount of nutrients per unit of any food known. Enzymes that initiate and control most chemical reactions in our body are activated in the sprouting process. Sprouting helps convert proteins into amino acids, starch into glucose, and increases the value of vitamins.

A sprouted seed bursting with life contains the necessary elements the body needs. Sprouting or germination increases the amount of nutrients available to your body by 50-400% (compared to not sprouting). Germination removes enzyme inhibitors that are present in grains, seeds, nuts, and legumes. Cooking also removes these enzyme inhibitors, but it destroys beneficial enzymes at the same time.

Germination through the soaking of seeds transforms the dormant seed or grain into a living, enzyme rich, protein rich, and mineral rich food. The sprouting process converts fat, starches, and proteins to a predigested, easily assimilated food source. The digestion of starch begins when water molecules seep into the starch and push apart its glucose molecules, transforming the raw starch into a softer starch that our enzymes can easily digest.

Sprouting also releases minerals from the complexes in which they are bound. Soaking breaks down phytic acid, so that calcium, phosphorus, and other minerals are released, and become ready to be absorbed by our bodies. Phytic acid is an anti-nutrient that blocks mineral absorption, and is also an anti-oxidant.

Sprouting is a quick, easy, and inexpensive way to access fresh greens throughout the year. They will grow in any climate, require no soil or sunshine, and cause no waste in preparation. Sprouted grains and legumes supply all eight essential amino acids. Dr. Pottenger of Price Pottenger Nutrition Foundation found that sprouted grains are a complete food, able to support human life by themselves if need be. Another benefit of sprouts is that they are shelf stable. They retain their amazing nutritive values even after dehydration or freezing.

All nuts, seeds, grains, and legumes become enzymatically active after soaking for 4 to 48 hours in filtered water. However, not all will grow into sprouts. Beans are easy to sprout, but only some grains and nuts visibly sprout. Sprouts are versatile and can easily be incorporated into your meals and recipes. The vegetable sources of complete protein are: alfalfa, clover, buckwheat, chickpeas, sunflower seed, mung beans, soy beans, sesame seeds, millet, lentil, quinoa, almond, and pumpkin seeds.

How To Sprout

Equipment: Wide mouth jars, rubber bands, stainless steel mesh or cheesecloth, seeds, draining rack

  1. Fill Jar with lukewarm pure water ½ full.
  2. Let seed soak per chart time. (See chart below)
  3. Drain off water and rinse seeds till foam is gone.
  4. Leave jar at a 45 degree angle upside down with screen on top of jar. Cover with a towel or keep in a dark room as sprouts need darkness to sprout best.
  5. Rinse sprouts 2-3 times a day. Rinse properly to wash off molds. Rinse small seeds in a basin to cleanse off hulls.
  6. Remove the cover of the sprouts jar after 3-4 days. Put in the light (if chlorophyll is desired) for at least four hours.
  7. Harvest according to chart below.
  8. Remove hulls before storing in the refrigerator (will last 7-10 days in there).
  9. You can mix sprouts within their own categories: small seeds, beans, and grains.

Remember:

  • — Sprouts mature quicker in warmer weather- soak less, and rinse more
  • — In colder weather, sprouts may need to soak longer and rinse less
  • — Soak small seeds for 4-6 hours, and beans for 8-12 hrs, generally
  • — Small seeds should cover the bottom of the jar and large seeds fill to 1/8th full.

Seed Sprouting Chart

Seeds Dry
Quantity
Yield Daily
Rinses
Grow
Time
(days)
Final
Length
(in)
Suggestions
Adzuki 1 cup 2 3–5 ½ –1 Easy; try long and short
Alfalfa 2 Tbsp. 1 quart 2 5 1–2 For salads; place in light 1–2 days before harvest to develop chlorophyll
Almond 1 cup 12 to 24 hrs Swells, does not sprout
Barley 3 1 Soft and chewy for salads
Black Bean ½ cup 2 3–4
Broccoli 1 Tbsp. 2 cups 2 4 1
Cabbage ⅓ cup 2 4–5 1 Develops chlorophyll when mature
Chia 1 Tbsp ¼ cup Soak 30 min minimum 1 Keeps in fridge for 7 days, soak 1 part chia to 4 parts water
Chickpea 1cup 2–3 ½ Mix with lentil, reduces cooking time to sprout
Fenugreek ¼ cup 4 cups 2 5 3 Pungent; mix with other seeds
Green Pea 1 cup 3 cups 2–3 ½ Use whole peas.
Lentil ½ cup 1 ½ cup 3–5 ¼ – ¾ Earthy flavor, versatile.
Millet 1 cup 3 cups 2–3 Use unhulled.
Mung 1 cup 4 cups 4 3-4 2-3 Grow in dark. When rinsing, soak in cold water for 1 minute.
Mustard ¼ cup 2 4-5 1 Spicy; mix with other seeds
Oats 1 cup 2 2-3 ¼ – ½ Use whole sprouting type
Radish 1 Tbsp. 2 cups 2 3-5 ½ – 1 Spicy; mix with other seeds. Develops chlorophyll
Red Clover 3 Tbsp. 1 quart 2 3-5 When green Mix with other seeds. Develops chlorophyll.
Rye 1 cup 1 cup 3 cups 2-3 ¼ – ½ Mix with wheat and lentils.
Sesame 1 cup 2 1-2 0 Tiny sprout, turns bitter if left long
Soybean ½ cup 2 ½ Rinse often.
Sunflower 1 cup 3 cups 2 1 ½ Use hulled seeds. Mix with Alfalfa and grow 4-5 days.
Watercress 4 Tbsp. 2 4-5 ½ Spicy; Mix with other seeds.
Wheat 1 cup 4 cups 3 3 ½ Try long and short. Mix with other seeds.
Cashew,
Pecan,
Walnut
1 cup 2-3 ¼ – ½ Use whole nuts, store in refrigerator. No visible sprout.
Chive ¼ cup 2 7-14 Mix with Alfalfa.
Onion Seed

Why dehydrate

Dehydration at a temperature of 105 degrees F. is a method of preservation in which the enzymes present in raw food remain viable and alive. Cooking at temperatures above 118 degrees F. destroys enzymes as well as vitamins and minerals. Essentially, dehydrated foods are dry living foods containing enzymes.
Dehydration is a great way to preserve food without using chemicals, and to store seasonal fruit for periods when they are not available. Dehydration of food also lessens its weight, making it a convenient option for travelling. Because it is in very concentrated form, a small amount can yield high nutrition. It is important to remember to drink lots of liquids when eating dehydrated foods.

Methods of storing dehydrated foods are simple yet important: store them in cool, dark, dry places such as a refrigerator, or use vacuum sealed containers or glass containers. You can additionally absorb moisture using silica gel bags. The dryer the food is, the longer it stores safely.

You can dehydrate many things, including fresh fruits and vegetables. Other tasty snacks include sprouted nuts and seeds with seasonings. It is important to follow the directions listed on your dehydrator for correct timings and turns.

Live Foods Protein

Living foods are energy-filled, life-giving, enzyme packed, powerfully vitalizing, easily digested, healing, body rebuilding and nurturing foods. They allow you to experience the creative love force vibrating through your entire being and to express it passionately and compassionately in service or…just for FUN!

Living food consist of sprouted seeds, nuts, beans, and grains blended with fresh greens, seaweeds, herbs, vegetables and fruits in a wide array of bright flavors packed full of liquid blood-chlorophyll, which means increased oxygen and increased energy. Sprouted seeds, nuts, beans and grains are enzyme rich and easily digested due to the removal of the enzyme inhibitors that are naturally present for the purpose of storage. Seeds provide nourishment for all beings when called forth to life by sprouting.

Living food is alkalizing. This is important for disease prevention and healing. Basically, acidic foods such as meat, dairy, cooked grains, un-sprouted nuts and seeds use a lot of energy to become digested by the body. Acidic food also releases excessive acid-hydrogen ions which use up available oxygen. This causes oxygen, the most effective energy producing molecule in the system, to neutralize by producing water-H2O. The result is a constant depletion of internal oxygen, leading to suboptimal metabolic processes which bring on degeneration. In an alkaline oxygen-rich environment, disease is unable to grow.

Cooked foods use up the energy needed by your white blood cells (your immune system), which are extremely important in preventing all illness, including cancer and heart disease. Cooked foods also lack the living enzymes needed to help digest them.

Raw foods are difficult for persons with weak digestive systems to digest due to the dense fiber which make the enzymes less available for easy digestion. Sprouted foods convert the proteins, complex carbohydrates, and fats into their basic building blocks of amino acids, simple sugars and fatty acids which are ready to be used by your body to feed and rebuild.

People who have consumed a lot of cooked foods, animal and dairy products and wish to transition to living foods must gently transition by increasing the amount of living foods in the diet from 20 to 40 to50%. When reaching a diet that is 50% living foods, the immune systems is no longer needed to help digest your food. Most specialists in the living foods industry suggest a diet of 80% raw and 20% cooked. One must find their own balance to achieve peak vitality. For those who can only tolerate cooked foods due to weak digestive systems, taking enzyme supplements may help. One may wish to transition into living foods by beginning with the energy soup developed by Ann Wigmore, D.D., N.D.. See Energy Soup Recipe.

The question that often concerns those who wish to transition to a living foods diet is whether it will provide them with sufficient protein. Protein is the most concentrated form of nourishment. It creates the enzymes that are responsible for the building and breaking down of nutrient sources in the body, digestion of food, cell to cell communication and immune system function.

Protein also requires an enormous amount of energy for the body to digest. Under average circumstances, the body excretes less than 1 ounce of protein per day. Taking in a lot of protein actually decreases vitality and increases the risk of cardiovascular disease and cancer. The increased circulation of acidic metabolic waste uses our most efficient energy-producing molecule and neutralizes it- oxygen.

Animal protein contains higher levels of toxic chemicals and heavy metals which damage the function of cell enzymes systems at all levels and leads to fatigue and disease. All of this puts undue stress on the liver, which is a primary regulator of protein building blocks and amino acids to the system, as well as the main detoxifier for the body. It is now known that all essential amino acids are not needed to be taken in a single meal. The body circulates them until they are needed.

Most fruits and vegetables contain all 8 essential amino acids. In sprouted form, the amino acids are more readily available and easily digested and assimilated; this is also true for carbohydrates and fatty acids. Traditional oriental diets which contain little animal protein, if any, produce lower rates of heart disease and cancer, proving that large amounts of animal protein are not needed to sustain life or to have a longer, healthier life. It is ironic that people believe that we need animal protein to be strong, when the largest and strongest animals in this world, elephants and oxen, live on vegetation and cereal grasses!

Good Sources Or Protein

  • — Soaked and sprouted legumes, 19 to 26 grams of protein per 100g of raw food.
  • — Soaked Chia seeds are extremely high in protein, 17grams of protein per 100g of raw food.
  • — Energy Soup has all the protein, minerals, fats and carbohydrates needed to maintain a blood sugar balance. (See recipe)

Protein in Seeds, Nuts, Legumes, Grains and Vegetables per 100g (3.5oz)

Food, Raw UNSPROUTED
Protein(g)
per 100g
(3.5oz)
Almonds 21
Brazil Nuts 14
Broccoli 3
Brussel Sprouts 3
Cashews 18
Cauliflower 2
Chia Seeds 17
Coconut Meat 3
Coconut Flour 25
Flax Seeds 18
Garbanzo Beans 19
Hazelnuts 15
Kale 4
Kidney Beans 23
Lentils 26
Millet 11
Mung Beans 24
Mushrooms 3
Nutritional Yeast 50
Peas 25

Transitional Diet

A transitional diet is one where you transition from a conventional diet of meat, processed foods, white sugar, white flour, etc. to a living diet of vegetables, fruit, sprouts and fermented nuts and seeds. The purpose of a transitional diet is to allow time for your body to gradually cleanse itself of accumulated waste until your entire diet is made up of living foods.

In the first phase, you should attempt to eliminate drugs, medicines, and other chemicals; meats; tobacco and alcohol; and all processed foods (white flour, white sugar, coffee, etc.). This step is the most radical one for many people. A suggested approach is to “decrease and substitute” wherever possible. For example, if you eat meat every day, substitute with fish and decrease to twice a week. Try to substitute using living foods, like using dates instead of sugar, or whole grains instead of white flour. Remember, you aren’t giving anything up –you are really choosing something better.

The second phase is to eliminate mucus-forming foods: all dairy products (butter, cheese, eggs, milk, yogurt). Substitute using almond milk and nut/seed yogurt. This stage is also where you can try fasting on juices once a week or more.

The final phase in the transition is eliminating all cooked foods from the diet. This includes all grains, cooked fruits and vegetables, bread, etc. The duration of the transition diet can take from weeks to months or even years, depending on you.

Tips for a transitioning diet:

  1. Have three juice/puree meals, accompanied by a salad, to nourish your body with easily digested raw foods.
  2. Take wheatgrass juice to clean out your colon.
  3. If you do cook or steam vegetables, do it at the lowest temperature for the shortest amount of time.
  4. Eat the living foods before any cooked ones.
  5. Try not to drink liquids for one hour after meals.
  6. Chew foods very well.
  7. Learn about food combinations and digestion, so you can start eating foods that are easily digested.

Probiotics and Prebiotics

The World Health Organization’s 2001 definition of probiotics is “live micro-organisms which, when administered in adequate amounts, confer a health benefit on the host”. Many of us take and eat fermented foods or pro and prebiotics to improve our gastrointestinal
microflora. That is to increase the “good” bacteria in our gut. The sanitized food we eat has less and less beneficial bacteria and so we supplement with foods that provide a broad spectrum of “good” bacteria strains to improve our digestion and our immune system.
Chlorinated water and processed foods have changed the amount of benefical bacteria strains that we consume everyday. So many things can upset the amount and the balance of our microflora – like stress, alcohol, medications, travel. Many health challenges begin in the
digestive tract, in fact 75% of the immune system resides in the G.I. tract.

Probiotic are said to be beneficial for allergies, diarrhea, lactose intolerance, cholesterol, blood pressure, immune function and infections, Helicobacter Pylori, Inflammation, stress effects, Irritable bowel syndrome, colitis, vitamin synthesize, Eczema, vaginal
health and others. This list comes from “Probiotics” in Wikipedia.

A prebiotic is a fiber that stimulates the growth of good bacteria in the gastrointestinal microflora specifically the large colon. A prebiotic helps the effectiveness of a probiotic to grow beneficial bacteria. Inulin is the most commonly referred to prebiotic which is found in chicory, dandelion greens, onions, bananas, garlic, yacon and asparagus. The more specific name is immunosaccharides.

Broad spectrum pre and probiotics are important as our microflora has many many strains of “good” bacteria. Eating many different types of foods containing pre and probiotics is an effective way to support a wider range of our gut bacteria. Fermented foods contain four main bacteria strains, kefirs other strains.

Acid And Alkaline Foods

One of the most important biochemical balances in the body is the blood pH balance. Human blood pH is usually at 7.0-7.2, which is a little above neutral, or slightly alkaline. Foods that help maintain a more alkaline body are known as ‘alkaline forming’; those that contribute to an acidic body are called ‘acid forming’. Generally, raw foods are the former, and cooked foods fall under the latter category.

This is a chart of acid-forming and alkaline-forming foods. A fruit that is acidic may not remain so in the body. It can turn alkaline. Honey and raw sugar become acid-formers. It’s best to eat 80% alkaline and 20% acid for better health (in terms of volume consumed).

Those fruits marked with an * are best not to eat with any other fruit.

Alkaline Fruits Acid Fruits Alkaline Veggies Acid Veggies Alkaline Nuts Acid Misc. Acid Nuts
Apples /Cider Preserves Alfalfa Asparagus tips Almond Alcohol All
Apricots Canned –sugared Artichoke Beans, dried Chestnut roasted Coca Coconut dried
Avocados Cranberries Asparagus Brussels Sprouts Coconut fresh Coffee
Bananas Dried –Sulphured Bamboo Shoots Garbanzos Alkaline Misc. Indian tea
Berries Glazed Beans Lentils Agar Dressing
Cantaloupe* Olives Beets Rhubarb Coffee subst. Drugs
Carob-pod Pickles Broccoli Honey Eggs
Cherries Cabbage Kelp edible Mayo
Citron Carrots Tea herbal Tapioca
Currants Celery Tobacco
Dates Cauliflower Vinegar
Figs Chard
Grapes Chicory
Guavas Coconut
Kumquats Corn
Lemons* Cucumber
Loquats Dock
Mangoes Dulse
Melons* Eggplant
Nectarines Endive
Olives-sun dried Escarole
Oranges* Garlic
Papayas Horseradish
Passion Fruit Sunchoke
Peaches Kale
Pears Leek
Persimmons Lettuce
Pineapple Mushrooms
Plums Okra
Pomegranates Onion
Quince Parsley
Raisins Parsnips
Tamarind Peppers sweet
Tangerines Potatoes
Pumpkin
Radish
Romaine
Rutabagas
Sauerkraut
Soybean
Spinach
Squash
Turnips
Water Chestnuts
Watercress

Fermented Foods

In addition to raw fruits and vegetables, fermented foods are important in the diet because they are rich in enzymes, predigested protein, and lactobacillus bacteria. In a healthy body, enzymes are manufactured within; as you age, the body loses its ability to synthesize new enzymes. People known for longevity often use fermented foods such as yogurt, sour bread, sour milk, sauerkraut and sour pickles. Dr. Kuhl, a German researcher says, “The natural lactic acid and fermentive enzymes which are produced during the fermentation process have a beneficial effect of the metabolism and curative effect on disease. Lactic acid destroys harmful intestinal bacteria and contributes to the better digestion and assimilation of the nutrients.”

Rejuvelac is a fermented drink that adds enzymes to your body, which help develop lactic acid, a natural astringent. Lactic acid helps your large intestine maintain its natural, healthy, vitamin producing environment. Rejuvelac is a pre-digested food, where the proteins are broken down into amino acids, and the carbohydrates into simple sugars, so that the nutrients are easily absorbed by your body with little energy spent.

The basic recipe to make rejuvelac is to combine 1 part organic wheat varieties or brown rice to 2 parts spring or filtered water. After washing seeds, leave them to soak for 48 hours. The liquid becomes your rejuvelac, which you can use for up to several days. You can add more water to your wheat or brown rice and soak for 24 hours, extract your rejuvelac, and repeat the process for 3 days.

Another important fermented food is sauerkraut. It has historically been a vitamin-producing food that provides us with the full benefits of eating a green and leafy vegetable throughout the year. Sauerkraut offers food lime and iron (which are bone and blood builders) in addition to offering other vitamins and minerals. Sauerkraut is easier to digest for people who have trouble digesting cabbage.

Fermented seed dishes are a way to incorporate more substantial fermented foods into your diet. Examples include seed loaf, seed cream, nut cheese, and fermented nut or seed sauce. Protein is a very concentrated food that taxes your digestive organs. By eating ‘predigested’ forms of protein through fermentation, your body can easily absorb the amino acid components.

To make fermented seed dishes, follow the chart below. Mix ingredients, adding finely chopped vegetables either before fermenting or after. Adding them before will yield more pronounced flavors. Allow fermentation to occur at room temperature. In summer, less time is needed. Always use organic seed, and grind to a fine meal before fermenting.

If you use spring water instead of rejuvelac, triple the fermentation time. The less time a food is fermented, the less tart it will taste. All fermented dishes will keep refrigerated for at least 3-5 days.

Fermented Seed and Nut Recipes

Sauce Cheese Loaf
Ground Seed or Nut 1 cup 2 cups 2 cups
Rejuvelac 2 cups 2 cups ⅓ cup
Mix to a consistency of Pancake batter Thick cottage cheese Thick dough
Fermenting Time 4-8 hours 12-24 hours 24-28 hours
Container Put in bowl, cover with plate Put in bowl, cover with plate Form a loaf, cover with cloth
Yield 2 cups sauce 2 cups cheese 1 small loaf

Beyond Nutrition

Living food diets go back thousands of years to groups of people eating mostly fruit, vegetables, nuts and seeds; some people following it for longer life and some for enlightenment. The Mormons, including Joseph Smith ate primarily live foods to enhance spiritual sensitivity and development. Dr. Gerson and Dr. Norman Walker discovered the healing power of live foods and their work continues to help many people around the world. In the mid 1900’s, Dr. Szekely’s use of live foods was successful with people with incurable diseases. Dr Szekely categorized food into four energetic groups:

  1. Biogenic – foods that have the highest degree of life force. Foods just picked, live high enzyme foods such as sprouts, and baby greens. These foods have the capacity to revitalize and regenerate.
  2. Bioactive– these are foods capable of sustaining a healthy life force. These include fresh, raw fruits and vegetables and are not as vital or just off the vine.
  3. Biostatic– these are fresh, organic, cooked foods, which in the long term will deplete the life force.
  4. Biocidic–these are life destroying foods consisting of highly processed commercial foods full of preservatives, pesticides, hormones and often have been microwaved, irradiated, and genetically engineered.

Measuring the life force or bioelectricity of foods is another way of understanding the benefits of live foods. Professor Hans Eppinger found that a live food diet raised the electrical potential throughout the body. He also discovered that live foods could restore the microelectrical potential of cells, thus allowing cellular regeneration.

In 1984, German researcher Dr. F.A. Popp discovered biophotons, which are emitted from living systems. He found that the healthiest people have the highest biophoton emissions and people who are the sickest have the lowest number of emissions. Dr. Popp found that wild, organic foods emitted twice as much biophoton energy as cultivated organic crops, and that cultivated organic foods gave off five times as much biophoton energy as commercially grown foods. He also discovered that cooked and irradiated foods gave off almost no biophoton energy. Dr. Popp, now of the International Institute of Biophysics, states, “We know that man is essentially a being of light.”

Could this light be what many paths call prana, chi, life force, spiritual energy, breath of life, manna, cosmic energy and/or earth energy? Developing these “energies” or “light” can enable us to increase our sensitivity to the Divine. Live foods can be used a means for spiritual development and reaching our full potential.

“As we go deeper into the physics of it, we begin to understand that live food has the highest amount of quality nutrient concentrates, the highest amount of phytonutrients, vitamins and minerals, the highest amount of bioelectrical energy, the highest amount of biologically active water, the highest amount of pi electrons, the highest amount of biophotons, and the highest amount of subtle organizing energy field energy”, Gabriel Cousens, M.D., In Rainbow Green Live-Food Cuisine, 2003 North Atlantic Books, Berkeley, CA.