VictoriaBoutenko 12 Steps To Raw Foods How To End Your Dependency On Cooked Food Text

HEALTH AND NUTRITION
T
triend
his
y recommend it to anyone who Westyle to any teacher of live
destined to become a classic. tor the opportunity to write its foreword

is is
book
am grateful
who
needs support at
wonderful contribution with this book. this breakthrough!"

I
the most supportive and nurturing offerings in the live food movement I ve seen in years. Victoria Boutenko has made a
I
and I strongmoving into a live food foods, and to any live food any level. This book is one of
am
grateful for
How
mm
the foreword by Gabriel Cousens, M.D.,
Director ol the Tree of Life Rejuvenation Center, Author otComtioJs Eatmgand Spiritual Nutrition and The Rainbow Diet
MD
(H)
to End Your Addiction to Cooked Food
"Because of Victoria's 12 Step program ence more out of life than we ever
my family
and
experi-
dreamed
more life force. Raw
possible, with even
is
the best
way to be."
Herbalist, Colonic
I
Linda Bruno, Medical
kmumt.
Iridolooist
"As a result of Victoria's 12 Step program I came to realize that I could be eating healthier, and enjoy vibrant health and energy."
Sue A&erle
without a doubt, that Victoria's 12 Step program and the support that meets around it, has changed my life and has kept
"I
say,
can
The author,
Victoria
Boutenko
me on
the
raw food path."
_ Gary Garver
Raw
^
Family Publishing
book printed on recycled paper
<.n foe (Von!
ISBN D- ci7DMan-3-M
5
1195
This
Photography
cover
In-
Dragomir Vukovk
9
Victoria
780970"48193r
Cover design by I.ightboume
Boutenko
Foreword by Gabriel Cousens, M.D., M.D. (H)
Copyright
2002 by Victoria Boutenko
All rights reserved.
No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical. including photocopying, recording, or by any information storage
retrieval
and
system, without the express written permission of the publisher, except for the inclusion of brief quotations in a review.
dedicate this book
to
Donald O. Haughcy
this
Raw
Family Publishing
without whose encouragement
book
2253 Highway 99 North, #58

Ashland,
would not be possible.
OR
97520, U.S.A.
www.RawFam ily.com
Photography on the front cover by Dragomir Vukovic

lid i ted
by Jane C. Picknell
interior design by
Cover and
Lightbourne
Library of Congress Catalog Card
Number
2001
18915
ISBN 0-9704819-3-4
Disclaimer:
The information contained
as medical advice. Victoria
in ibis book is not intended Boutenko does not recommend cooked foods
or standard medical practices. The authors, publishers and/or distributors will not assume responsibility for any adverse consequences resulting
from adopting the
lifestyle
described herein.
While the
12 Steps, identified were inspired by the Twelve Steps of A. A., thev are not really an adaptation. Rather, they were created specifically for this publication, and should not be construed otherwise. A.A.. which is a program concerned only with recovery from alcoholism, and is not in anv
way
affiliated
with this publication
Acknowledgements
I
thank
all
who
1
inspired
my dear friends throughout the world me to present thinking.

,
thank
all
Editors, Readers
and
Artists
for their kindness
and patience.
Special thanks to
Donald O. Haughey and

Elizabeth and David Bechtold
for financing
my
book.
CONTENTS
Foreword by Gabriel Cousens
viii
12
Steps lo Raw Food
Chapter Twelve Chapter Thirteen
Step Five Step Six

Step Seven Step Eight Step Nine
91
103
Chapter Fourteen Chapter Fifteen

Chapter Sixteen
107
Foreword
115
121
Chapter Seventeen Step Ten Chapter Eighteen

Step Eleven
by Gabriel Cousens
125
Chapter Nineteen Step Twelve Chapter Twenty
129
133
Gourmet Recipes
Resources
Twelve Steps to Raw Food is

live
breakthrough work for the

is
food movement. The breakthrough
the underfor the
Don Haughey,
the
owner of CHI
167
168
standing,
first
humbly
articulated
by Victoria Boutenko
The Value of Support
time, that there are
many people who
are literally addict-
ed to cooked food. Because of this addiction to cooked food

they have a very difficult time transitioning gracefully to a
full live
food
diet.
This book
is
an answer to their problems.
Victoria, in a very thoughtful

lines a
and compassionate way, outShe takes much of
breakthrough 12 Step program to support people suc-
cessfully in their transition to live foods.
her understanding about the idea of cooked food addiction
from the tradition of 12 Step programs. Starting with

a base, she has
this as
formulated a very compassionate system for
helping people
make
a successful transition to live foods.
As
a holistic physician, psychiatrist, family therapist,
and
a person
live foods since 1983, and who has been helping thousands of people shift towards live foods, this
on 100%
book provided
me
with a tremendous
new
insight. In
my
ix
12
Steps lo Raw Food
Foreword
XI
own
life,
my
transition to live foods
was motivated by an
It is
this crystallization
of this potent issue in the
live
food
I
intense spiritual focus
and
my
transition
I
was done without

was personally fortu-
movement
that
personally didn't quite understand until
the help of others or
much
I
knowledge.
began talking
to Victoria
I
about
it
and had an opportunity

this
to
nate in
tion.
tiiat
never really experienced the difficulties of addic-
read her book.
applaud Victoria and
book
for this
Because of this,
simply didn't have
this insight to help
breakthrough.
ket.
I
am
very happy that this book
is
on the marthat
understand the
ing
difficulties that
many
of
my clients
were hav-
will
be recommending this book to
my clients
I
come
making the
transition to live foods. At the Tree of Life

live
to the Tree
of Life.
It
speaks to a problem that perhaps not
Rejuvenation Center, a
Patagonia, AZ, where
I
food rejuvenation center

director,
in
everyone has, but that

that
it
many, many people do have.
believe
am
we incorporate many of
will
provide a vocabulary, understanding and a compas-
the steps Victoria talks about for helping clients succeed with
live
sion that will serve

Victoria,
difficulties
many
people.
stories
foods, but not with the clarity that she creates in this
Yes,
by sharing the
of her
own
it
transition
and
book.
we
teach Step
2,
that vegan live foods are the

yes,
and
that of her family,
makes
very personable
dietary blueprint for the
coming age of peace; and

raw
recipes,
we
use;
book. Her anecdotes give people something concrete and
teach Step
3,
the basic
skills,
and equipment
human
ness
that people can identify with.

this
Her genuine humblestories of her
we
share Step 4, compassion and tolerance for people

5,
who
eat
makes
book even more powerful. The
cooked food; Step
of
how
8,
to avoid temptation; Step 6, cre-
tamily's transition, of their struggles,
and of the growth
that
ating support groups; Step

eating;
7,
finding alternative activities to
they
all
experienced in this process, are an inspiration. The
we
address Step
personality repatterning and Step 9,
reading of this
their
book
for
many people
is
really a
reading of
the psychology of food addiction, giving healing techniques
own
struggles
and
a solution, or at least a pathway, to
and processes with a special course called Zero Point for over-
success.
coming
these food addictions; Step 10,
we show people
to
1 1,
Although the most important contribution to

is is
this
book
'
trust their intuition
with food; encourage and inspire Step
the joy of spiritual awakening in our function as a spiritual
sanctuary,
and Step
12,
we encourage
the general growtii of
many people, cooked food an addiction, Victoria gives a very solid overview of the importance of live foods for our health and our well being.
She also shares insights into food preparation that are foun-
the clean, clear insight that for
the live food
movement, giving support with books, and even
offering a live food University Master's Degree course. But,
we
missed the punch
line,
Step
1,
helping those with difficulties
to realize their uncontrollable addiction to
cooked foods and

1
my opinion, are absolutely perfect in terms of getting people to understand that it's not about the recipes but about understanding and playing with food in a way that
encourages us to make our ways to meet our
dational and, in
the actual need for a formal 12 Step approach! Step
gives
own
I
creations in the sjmplest
power
to all the other steps.

clear.
This breakthrough makes this book so valuable and
needs. As
read her
book
ins
really appreciate
S0 P hi sticated
understanding of the
and outs of the
XII
12
Steps to Raw Food
Foreword
xjj
transition to live foods. For example, she
makes the point

in the
food
lifestyle,
to
any teacher of live foods, and

at
to
any
is
live
that
raw food has to be delicious, particularly
food
begin-
friend
who needs support
any
level.
Tins book
one of the
food
ning, because people need the psychological comfort of
most supportive and nurturing offerings
in the live
gourmet
quality to
make
the transition. At the
same time
live
movement
made
to a
for this
that I've seen in years. Victoria

this
Bountenko has
I
pointing out that once people are more involved in the
wonderful contribution with

breakdirough!
book.
am
food way of
gives people
grateful
life,
there's less
need for the gourmet
level.
She
gems
to
in
which they can hang on to help them
Blessings to your health, well-being,
and
spiritual joy,
be very successful
becoming raw food people.

is
Perhaps one of the most important elements

passion that comes through in her writing based
her com-
Gabriel Cousens, M.D.,
M.D. (H)
Rainbow
Diet.
on her own
experiences and that of her family. She helps us look at the

cultural attachments, social pressures, the
Director of the Tree of Life Rejuvenation Center, author of Conscious Ealing and Spiritual Nutrition and The
programming from
of these
birth, the addictive quality of particularly the processed food,
and
artfully gives
people ways to deal with

this
all
issues.
Another aspect that makes

people
is its
book very
positive for
support for turning people into their

all fields
own
best
expert. There's a lot of confusion in

nutrition,
involved in
whether
this
is
it's
live
foods or not.
And
her clear way of
approaching
encouraging people, once they're through
the detoxification, to trust their

these cravings often
tell
own body
cravings because
really
a person
what they
need for
their bodily health at that
moment. Another on
aspect to her
work
toms
is
a very excellent chapter
detoxification as part of
all
the transition to healing. She skillfully covers

that people
the
symp^m
commonly have and

is
turns the detox into a
celebration. In fact, she turns this
whole transition process,
which for so many people

bration - a celebration of
not the easiest thing, into a cele-
life
and of love
for ourselves.
I
This book
is
destined to
become
a classic.
am
grateful for
the opportunity to write an introduction and
strongly recinto a live
ommend
it
to
anyone who
is
helping others
move
Note from the Author
Dear Reader,
I
believe that
you cannot remember
my thoughts
or
my
words. You can
remember only your own thoughts that you have while reading or listening. Then these are your own discoveries,
and you
shift
I
yourself in your
own
way. That
1
when
teach classes
always create a dialogue.
why form some

is
key questions and ask

answers.
I
my
audience to give
me
honest
will
be asking you too,
my
reader,
some important quesI
tions in
tliis
book
as if
you are
in
my class.
as
feel that to
be
honest
you
important for you. Not for me, because will never see. Please be as honest
is
you
Promise
ogue.
many of can. And

I
to
be as honest as
is
can. This
sincere dialogue
I
the best
way we will have a diaway to follow the truth.

is
my People laugh. When

say in
I
hen
classes that
cooked food
addictive
say
we should
have "Cooked Food
jJJJW" people laugh even more. But in fact Most people

y.
this is not go on raw food for someêrious reasons, my husband and my children To me go ng lint choosing life over death. I was dying, I went on
.
^^
xv
xvi
12
Steps to Raw Food
raw food and

that
1
am
alive,
healthy and happy.
am
grateful
had support from
my
is
family.
When
I
was watching
other people trying to be raw fooders,

ing
have found that stay-
on the raw food

food,
diet
difficult
without support.
When
is
we go on raw
we
are acting against everything that
PART ONE
considered normal and expected around eating.
Out of compassion
ties
to
all
people
who
experience difficul-
staying
I
on
raw food
diet,
with the support from

1
my
one
family,
have created
this 12
Step program.
it
tried
it
for
year in
many
classes before putting
into a book.
have been
Why
Eat
Raw?
teaching 12 Steps to
addiction. Students
successfully to eat
stay
Raw Food, that treats cooked food as an who have taken tins program are staying
They
are experiencing
100%
raw.
no temptation
cooked food.
lust
none. These 12 Steps help people to

this
on raw food, no matter what. They work! Now, using
own weekly support Raw Food in Seattle, Eugene, groups. They study 12 Steps to Silver Spring, San Mateo and many other cities. These groups
program, people are organizing their
are
growing every
day. If
you want
this
to contact
them
please see
the information in the
end of
book.
We wanted
this
to try this
program longer before publishing
book, but we received such an avalanche of requests

all
from
over the world for
it,
that
we decided
to publish the
book now.
We will continue to work on

to publish a
the 12 Step
program
and are planning

future.
more complete
will discuss
edition in the
In Part
One
of
diis
book, we
why
eating raw
food
is
the most healthy and nutritious

will explore
way
to eat. In Part
diet using
Two we
how
to stay
on the raw food
the 12 Steps to
Raw Food program.
CHAPTER ONE
Life
and Energy
When people
We
the
life
1
talk
about raw food, they usually
talk
life.
about enzymes. Enzymes are energy. Enzymes are
cannot see enzymes with our naked eye, but we can see
and energy
take
that
is
the result of enzymes. For
exam-
ple, if
two almonds, one raw and one roasted, and

weeks the roasted
plant
them
in the soil, within three
almond
almond
will have disintegrated into the soil.

will
The raw
snow
have
tree,
remain where
planted
it.
In spring the
melts on the
mountain and flows down
to water the soil,

it
inhibitors will be unlocked in the
almond and
will
the potential to give birth to a beautiful big
almond
which will give birth to thousands more beautiful almonds.

5 this illustration shows, the difference between the roasted
almond and the raw almond is life and death. One has enzymes and one does not. One carries within the potential
f bre, the other has had
'
life
cooked out.
if 1
were to take
vV,i
almonds (one raw and one roasted)
to a scientist
and
,lsk for
an analysis of both almonds, the scientist will see

difference between the two almonds. Both
no
nu tnt tonal
12
Steps to Raw Food
Life
and Energy
almonds have the same amount of calcium, potassium,
sodi-
um, magnesium,
carries
zinc
and copper
as if they are absolutely
equivalent nutritionally. However, as the example shows, one

life in
picked and ate raw last weekend. But it is not. This apple has been cooked and the enzymes are destroyed.
You
bite into the
sweet baked apple, caramel and cinnataste
enzymes while the other does not.
In order to understand better

fantasize a story.
how enzymes
mon
work,
let
stimulate your
finish
little
buds creating a pleasant sensation.

lie
us
On
You
your serving and then go to

sluggish
down. You
are feel-
a beautiful June day
you are walking

ing a
and
tired. Inside
your body your own
through an apple orchard. You look for apples, but they are
still
enzymes have
liver,
to leave their
work, maybe cleaning the
green and hiding in the leaves. You cannot see them
protecting you from tumors
and evacuating toxins here
easily
and they don't
really smell.
You return
to the orchard
great.
and
there, to
come
its
digest the
cooked apple that does not have

this apple finally leaves
in July.
The apples
are big
and red and they smell
The
any enzymes of
body, into the
own.
When
your
apples seem to be calling to you, "See me, smell me, eat me."
toilet, it is filled
with your
own enzymes. These

live
You
realize that to
an apple, being eaten by an animal or a

life.
enzymes are gone
forever.
Cooked food does not contain

leave
human
filled
being means the continuation of

a large red apple.
live
You reach out

is
enzymes and so takes enzymes from your body to digest the

food. These
and pick
You take
a bite.
The apple
enzymes then
your body, leaving you with
with
enzymes. As you enjoy the flavor and texture

little
fewer enzymes than
you
started with. Dr.
Edward Howell,
American
of the apple, the enzymes (likened to

suitcases full of
handy-men with
as a
leading nutritionist, suggested that the average

the age of 40, has only
at
still
magic healing
tools)
work on your body. As

You
good
30%
of their enzymes
but
left.
We
can
you walk along, the enzymes work through your body

healing team, repairing what needs attention.
feel
walk, talk
and think
at this point,
left,
when we have only
30%
their
of our enzymes
plus they have to give about
75%
of
and
full
of energy because the apple carries the enzymes

to digest itself.
energy to detoxify the body, we become
less sensitive to
within
it
Your body does not have to put out
extra effort to digest the apple. Later the apple leaves your
other people, and to ourselves. not spiritually
We may survive physically but
body
in the
form of
fertilizer
and continues
to live.
You
have participated in the

It is
circle
of life. Everything
is circular.
a universal law.
The good news is that even if we have only 30% of our enzymes left, we still can live our portion of life, if we go on a raw diet and let the body purify itself.
is a lot of misunderstanding and confusion in the of enzymes. In fact many licensed nutritionists don't understand the importance of enzymes in our food. If you * 't to have a proper diet, gaining
The following weekend you return
to the orchard
and
here
pick a basket of apples. You take the apples
home
to
make
leld
baked apples with caramel and cinnamon,
just like
your
it
grandmother used
to
make. You create your dish and put
into the oven to cook.
The baked apple looks
pretty
and
smells delicious.
It.
looks as nutritious as that apple you
complete clarity about oucStL For example, let's look at the difference betw. ?en raw fat and cooked fat. Why
"ymes
is
does
fat exist?
We all
12
Steps
to
Raw Food
Life
and Energy
need
fat to lubricate
it is
our eyes so we can

to lubricate
see, to lubricate
our
skin so
soft
and
our
hair.
We need
fat to
Sesame seeds are the richest in calcium among all other Sesame milk is delicious and can easily seeds and nuts.
replace cow's milk.
said earlier,
lubricate our joints, so
whenever we move our joints we
don't squeak like an old garage door.
We
can't get live fat
As
enzymes
are
life
and
energy.
We
are
from pasteurized milk,

because
fat.
it is all
butter, sour
cream or roasted nuts

real
cooked!
We
could be very obese but lack
Our bodies
are desperate for
raw
live fat.
The
best sources
human beings and we are spiritual beings. We need energy so we move and work and also love, share, communicate and be sensitive to each other. Every time we eat cooked food we
loose enzymes. In our
of
live fat
are avocado,
young coconut, durian,

oil.
olives, nuts,
cooked food
filled
bodies, our
seeds and cold pressed extra virgin olive

I
remember when
I
was very obese.
I
I
was 120 pounds

started to crave avoday. Before that, to
1
enzymes are doing hard work. Because cooked food does not have enzymes, our body cannot use it. Therefore, the body
treats
more than
cados.
1
am
now. During that time
cooked food
it.
as a toxin
and
is
only concerned with get-
was able to eat eight avocados a

like soap.
faster.
ting rid of
me, they tasted

ed
to lose
When
is
was eating avocados,
startfat
Can we replenish
ions
fixed
lost
enzymes? There are different opinall
weight
This
because the enzyme in the
on
that. Dr.
Howell says that
living creatures have a
of avocados,
lipase,
was able
to penetrate
my
saturated fat
enzyme
if
potential
and cannot replenish them. Often
deposits, break
them
into smaller pieces,
and take them out
people ask
ments.
I
they could replenish their enzymes with supple-
of
my
body.
Isn't that
amazing?
is
believe
we
cannot.
The enzyme supplements
that are
Another example
calcium.
When we
I
lack calcium,
we
sold in the store are
nothing but dehydrated raw food. For
are advised by advertising to drink pasteurized milk. You've

all
example, the supplements sold to help digest cooked beef

steak are
I understand cooked beefsteak has a different nutritional content than the raw dehydrated beef liver.
seen the ads that ask "Got Milk?"

calcium, the
would argue
that
is to
made of raw dehydrated beef liver.
when we need
milk
more appropriate question
that the
ask "Got wheat grass?" or "Got sesame seed milk?" Cow's

is
not intended for

it
human consumption;
it
does have
Can we
believe that
eat a lot of apples
and
store
up the enzymes?
calcium, but
also contains very concentrated protein and
we cannot
take the
enzymes from an apple and
produces excessive mucus. Secondly, pasteurized milk has
keep
been heated
until the
enzyme
activity has stopped.

is
The
enzymes are destroyed; there

absorbs empty
lifeless shells
is
no
life.
The body only

and
is
in our body. They enter our body and do some *ork while they are there, but they don't stay there. This is "mon based on my reading and experience, but no one
them
my
yet
"ows
of calcium molecules.
gets her calcium
lhe
]
âct truth about replenishing enzymes.

rebuilt
can
tell
Wheat
phyll
grass
where a cow
easy
U that
: :
'
my own
health not because

I
got enzymes
digested by the
and the
human body because the molecule of chloromolecule of human blood are almost identical-
't'tside,
but because
preserve
Lm S cooked food.
my own enzymes by not
My
enzymes are no longer overloaded
12
Steps lo Raw Food
with the work of digesting cooked food and

ant health and an abundance of energy.
1
experience radi-
C CHAPTER TWO
also believe that to
if
we
follow our heart and
do what we
are
meant
do with
this
life,
then
we become
dedicated
spiritual beings,
and we
can be granted an extra portion of
energy from the universe.
The Human Body Never Makes Mistakes
We
own
say so.
needs.
each need to trust our
own
body.
encourage you to
follow your
1
experience.
intuition, your own feeling and your do not want you to do anything because I
own
We are each unique individuals with different body We need to be our own best expert. If you change
so,
it
your diet because Victoria says

only
idea
last until
won't
last.
Or,
it
may
the next "expert" presents you with a different

I
on health.
feel
it is
suggest that you
do something only because
you
right for you.
Une
many good teachers in the world today. Let's imagine following each suggestion every good teacher makes.
nutritionist advises us to avoid eating fruits, because
There are
fruits
have sugar that can lead to cancer. Another popular
moxmt advises us to eat only fruits and no vegetables. Yet another argues that nightshades and citruses will cause
11 llus
ln 0Llr
bo <ty and
will ruin
our bones. Dr. Hilton
10
12
Steps to Raw Food
II
Hotema, who
lived to
be 100 years
old, tells us not to eat
prout
body.
it
and
eat
it.
What
else
could
do?
need to follow
my
green cabbage, kale or greens because they are from the
My body knows
best. Listen to
your body and your
opium family and are toxic. Another nutritionist has written a new sprouting book in which she states that sprouts are so
toxic not even animals will eat them.
intuition for
health and happiness.
Please believe in your
own
intuition
else
and don't make the

better about
Another
brilliant
man
mistake of thinking that
someone
knows
and
good friend of mine, warns us not

tell
to eat grains as they
cause brain damage. Hygienists

dried fruits because
"it is
us not to eat nuts or

I
your body than you do. Your body is so beautiful and so wise. Every cell of the 35 trillion cells in your body has its own soul
concentrated food."
heard another
and
its
own wisdom and knows what

of dust
is
to do. Let's eye.
imagine
eye
popular teacher of raw
foods say not to eat carrots, turnips or
that a piece
will blink?
falling into
your right Your
Which
roots because they are hybrids and the body does not recognize
Your
right eye, of course.
left
eye won't blink
them
as food. If
we
follow the advice of

left
all
of these good
by mistake, because your body never makes mistakes. Your
teachers,
do we have anything
to eat? Instead of a
raw
mother gave birth
to a perfect baby.
Our bodies
are perfect.
fooder I could become breatherian (one who lives by only breathing the air). How confusing. The only solution is to listen to
When we start bossing our bodies around and not listening to our own wisdom, we get into trouble. For example, what
the standard response to fever in
is
your own
body.
If
our culture? Aspirin.

I
Let's do an experiment.
you went
to an organic fruit
Right.
believe that if
my body
body
has created a fever, then
stand right
now and
Is
picked out one

fig,
fruit,
what would
it
be?
need a
ing
I
fever.
When
the
creates diarrhea, the
body
is
sayis
pear, apple, orange,
papaya, banana, grape, avocado,

this
mango
same
or cherry?
everyone reading
book picking
the
need diarrhea. Taking medication to stop the diarrhea working against the wisdom of the body. Our body never
fruit?
Probably not.
We
are
all
individuals.
Your body
is
makes mistakes.
to our body.
We
all
know what we need

on raw food
to
do
if
we
listen
knows what you

what your body
your body what
need. Whatever fruit you choose, that

is
it
ordering from you today. Your job

needs.
is
to get the
When my
my
J
family had been
for
two months, and
Tomorrow your body may want

for eight years.
children began craving different fruits. Sergei asked for

olives
same
time
fruit
or something new. Let your body lead.
mangoes and blueberries and Valya asked for

this
gs.
I've
I
been following
my body
During
The
have attended
many
excellent lectures
where the
<eep
ate
ll
speakers have argued against eating one type of food or

another.
grains.
er, "I
1
remember one teacher arguing

I
against eating
I
thinking that would

ae
:
were so strong, I had to hustle to up with them. For example, I gave Sergei a mango. He and wante ^ more. I bought him a whole case of manlast
kids' cravings
him
That day
was craving quinoa, so
said to the speak-
the entire case in
one day, skin
He sat down and and all. He then said "I

week.
appreciate your opinion and your research, but

is
my
ease
I
body
my boss." When my body
says
it
wants quinoa,
Th*same
"** m W
mangoes " so l t>ought him another thing happened with blueberries. I bought
\2
12
Steps to Raw Food
13
him
ting.
figs.
two-pound bag of blueberries and he

figs.
ate
it
in
one
sit-
store, leaving a
puzzled cashier staring after me.
went
Valya liked
She'd ask for fresh

figs;
figs,
dry
figs,
black
She could never have enough
she also liked eating

visited
olives.
During our
travels that spring,
we
our friend
olives
scallions with avocados and ate them all in home, mixed the and asked Dr. Jensen what he could tell one sitting- 1 called about my scallion attack. After all, had read that hygien-
me
Marlene. Mariene had a beautiful olive
tree.
There were
ists
say not to eat onions or garlic because they irritate our Dr. Jensen told
underneath the
to try them.
tree already starting to rot. Valya said, "I
want
they
mucus membranes.
people have a lot of
me
that
sometimes when
like
Oh, they
are delicious."
tried
them. To
me
mucus
their
body craves something
were too
bitter.
Valya enjoyed the olives so
much
that she
onions that will help to dissolve the
mucus and bring

in nature,
it
out.
calci-
gathered them up in plastic bags to take with us.
Have you ever craved sweets?

Bernard
Dr.
in
When
our body needs
The next
stop on our trip was a
visit to Dr.
um, we actually crave sweets. Calcium,

taste. If
has a sweet
Jensen, a world
famous
clinical nutritionist.
We asked
we
plant strawberries
on
a soil rich in calcium, the

in
Jensen what Sergei needed to eat for diabetes.

his
He looked
is
strawberries will be very sweet.
Sometimes we are so low

to sweets.
I
books and
told us that the best thing for diabetes
calcium that
we become addicted
I
had a hard time

I
mangoes and
blueberries.
Wow. Then we asked him what
getting off sweets.

in
did not eat them, but every time
went
Valya needed to eat to help her asthma.

olives.
I
He
said figs
and
the store
had to cover
to the
my eyes
so
wouldn't see them

If
I
told
him
that
was exactly what our children were
while on
my way
I
produce section.
to
looked
at
I
asking
were.
I
for.
Then
him
Dr. Jensen asked

that
1
me what my cravings
I
the sweets
suffered
from wanting
go and try them.
told
didn't
know because
always was
shared with a friend
how much
craved sweets.
He
said,
eating what was on sale.

I
understood then that our
bodies crave certain foods
"Victoria, you are just craving calcium." He told me to soak sesame seeds and make sesame milk and drink it every day
for
because of need.
Our
children's bodies talked to
them soone
I
two weeks on an empty stomach.

I
than our adult bodies. After several
more
weeks, Igor and

I
followed his instructions. First,
made sesame milk

I
developed cravings.
lion attack.
at
I
remember one day when

and
had a
I
seal-
from sesame seeds with honey. In a few days

to
didn't
I I
want
it
suddenly sensed scallions everywhere.

I
looked
I
be as sweet, so
at all.
added
I
less
honey. After a week

a bitter taste, so
I
didn't
the green wallpaper,
thought, "1 want scallions."

scallions. I
want honey
Then
wanted
switched
went to the store and bought ten bunches of

craved scallions so strongly that by the time
register,
I
I
brown sesame
without
seeds. For
two weeks
didn't go
anywhere
got to the cash

couldn't explain
my
big
had only nine bunches remaining.
fead offered
mug of sesame milk. Two weeks later another me a medjool date. love medjool dates!
I
to the surprised cashier
why
had eaten an unwashed bunui

I
^0
sTe
.one bite and

'
could not swallow
it! It,
was too sweet
for
of scallions between the produce section and check out.

paid for the scallions, including the ones
I'd eaten,
balanCC n
1
and
left
h llngs
changed. J didn't want anymore, not even good sweet things. Fantastic!
my bod y had
14
12
Steps to Raw Food
The Human Bodv Never Makes Mistakes
15
Grapes were
in season that
is
summer and
didn't
want grapes
at were not bitter
all. I
took a big bucket and

that
filled
it
with
Sesame milk
the
champion of calcium.
first
the dandelions.
told
my guests
we were having
very
When
Sergei broke his clavicle, the

juice,
thing he craved
special lunch.
put
six
avocados and lemon juice into the

a dressing.
I
was wheat grass sesame milk.

I
and the second thing he craved was

after
to food processor
the dandelions
this
make
poured the dressing over

and
came home
being gone
all
day
to Valya
and mixed with
my hands
I
saying "Talk to him! He's exploiting me! He's forcing
me to
I
piece of art
on the
is
table.
My guests tried
I
my love. put my new dish

I
make him sesame milk every 30 minutes!

thing!
I
cannot do anyplay,
and exclaimed, "This

creation
skin
all
all
so bitter!"
cannot do
my homework,
all
cannot go and
by myself. The next

yellow.
my new morning woke up and my

ended up eating
was white and
pasty.
have to
make sesame milk
day long for
this guy!"
Because
was
My dish
feast
I
created a great liver cleanse.
Sergei had a broken clavicle, he
was craving sesame milk.
Before the dandelion cleanse,

Since that
I
my skin
When he healed,
told
he didn't need physical therapy.

it
We were
dandelion
have rosy cheeks.
My body knew
body
for
by doctors that
would
take about eight to twelve weeks
needed dandelions.
for Sergei to heal, but Sergei healed

that because of the
much more
rapidly than
Sergei's
to
The human body

granted.
I
is
so beautiful, yet
a
we
take our
sesame milk. In only two weeks
want
to tell
in
you
few things about our miraculous

is
body grew the
calcified ball
which causes the bones
grow
body.
paint;
was told
floats in
school that blood
something
like
red
together so they can begin to heal.

If
it
our body because of gravity pushing down,
you don't know what your body

to do. She'd
is
craving, you'll do
and then the heart
what Valya used

it
open the
fridge,
I
and defrost
down, and
it
pumps it back up, and it keeps flowing pumps it back just like red paint. No! Blood is
is
standing there, wondering
"What do
want?" She couldn't
not red paint. Blood
miraculous river of
at
life
that travels
find anything that she wanted, so she'd close the fridge. She
through trillions of vessels
cosmic speed.
It
does not just
knew
she wanted something, but she just didn't

too, will crave
know
what.
flow because of gravity. Blood goes in any direction necessary
Sometimes you,
tried in
something you have never
according to the universal laws that

stand.
we cannot even underdirt out.
your
life.
You'll look at the array of food offered and
When
cut
my
finger, the
blood washes the
nothing will look appealing, because you crave something

that's
Then
scab
not there.
identify cravings,
the blood clots and seals the wound. The blood forms a and when this scab peels off, I have new skin where the
To help you and vegetables

well for
you can
tried yet.
start
buying
fruits
cut was.
that
you have not
What works
went out
very
1
!he
human body
The hand
is
so fascinating. Take our
hand
for
one person doesn't always work

to
for everyone.
I
Once
into
I
Sample.
was supposed
make lunch
for
25 people.
my
r
f,
consists of 27 very intricate bones. My can grab an apple, peel a banana, pul^roots from the
yard and suddenly the dandelions looked so
yummy. So
decided to try one. The dandelions tasted sweet to me. They
Und or hcl P me to climb a tree. When I put my hand in me water t-u c > rne water does not penetrate the skin, yet if my
16
12
Steps to Raw Food
body needs
lous that
gle hair
to sweat,
can sweat through
my hand
that just a
minute ago seemed waterproof. Our bodies are so miracu-
CHAPTER THREE
we have
to
be fascinated and thankful for every

(before
sin-
we have on our head

to
we
lose
it)!
Our body wants

body wants
us to be beautiful. Every single person's

in the
be beautiful and healthy. What stands

I
way of the body?

I
once thought
I
that
had bad luck because
was born with an ugly body.
once thought that
my body
The Law of
Vital
was
just horrible. It always treated

I
me
with pain and pimples,

I've
and whatever
ate,
gained weight. Since

1
been on raw
I
Adjustment
foods, I've lost 120 pounds.
have more energy than
ever
had
in
my
life.
Now
is
can run and
jump and
I
play.
love
my
body. Yet, this
the
that
same body
I
that
had eight years
ago.
The same body The same body

changed?
tening to
I
thought was ugly and causing

thought
1
me pain.
get.
that
was
just
unlucky to
I
What
lis-
my "headucation" out of the way. started my body instead of my head. eat raw foods
got
I
The body of every living thing

matter what the obstacle. If the hurt and possibly killed or to
survival.
is
dedicated to the survival
of the owner or spirit that lives within.
The body does no

be
choices, to
because
healthy
that's
is
what
my body
needs.
The only insurance
to be
everything to protect itself and to keep the species going,
to learn
what your body wants and needs. Our
body has two

it
bodies want us to be beautiful and healthy. All

is
we need
to
do
survive,
will always
choose
have
listen to
our body's intuition, and then follow.
This
is
called the vital law of adjustment.
We
several
examples of this adjustment.

its environment. For examchange their fur from brown in the summer to
is
Every living thing adjusts to

ple, rabbits
We
The purpose of the change in fur color camoufl age the rabbit in the fields in summer and the
in winter.
S
in the winter.
This camouflage increases the chances of the
sho
SLlrviva l against predators. If

'" tht>
we jump
into a very hot
totojf
momin S> we
are likety to get scalded. If

>
&e Wat
WitH moderatel hot water and then turn UP >' gradually, we can make it really hot without feeling
we
get
17
18
12
Steps to Raw Food
The Law of
Vital
Adjustment
19
discomfort.
in
The human body
adjusts to the gradual increase
don't get burned. After spending the winter in shoes, our feet hurt when walking bare foot on
gravel in the spring. Yet,
temperature and
we
Bernard conducted with birds. He showed that if a bird is bell-glass of such size that the air contained placed under a
within will permit the bird to live for three hours,
bird
is
and the
it
by the end of summer, our
feet have
removed
at the
end of the second hour, when
could
toughened up and
it's
easy and pain free to walk on gravel.
have survived another hour, and a fresh healthy bird

in place,
is
put
The micro muscles in our feet have become stronger and, when stepping on the gravel, the foot curves against and
around the
gravel.
the
latter will die at
once.
The second bird was not

that survived three
adjusted to the reduced oxygen.
The bird
The body has adjusted

and you
to take care of
us.
hours adjusted to the oxygen change slowly. This enabled the

first
Or
has this ever happened to you?

city
One day you
are driving
bird to survive longer.
The second
bird did not have
through the big
get stuck in a traffic jam.
You
time to adjust, the change was too abrupt.
turn on the radio to help pass the time.
The next morning
The point
is
that bodies adjust to survive.
you get up early

turn the key
so loud
is it
for
work and very
quietly go to your car,

is
bodies have adjusted to
in the ignition,
and auugh!! The music

did this happen?
order to survive.
tion
Our human many outside forces and stimuli in Think of all we humans adjusted to: radiaglasses,
hurts your ears.
How
The answer
from microwaves, wearing
wearing shoes, noise
interesting.
When you
were
in the city,
your hearing
pollution, air pollution,

deaf,
going to school, chlorinated
adjusted to the noise of the
traffic.
You
actually
became
water, violence, violent thoughts, the

the
same temperature
all
perhaps by 20%. Your body

noise
is
made
the
this
adjustment because
adjust you
time in a room, television, music, lack of sleep, dough-
very harmful and
if
body doesn't
nuts, lack
could get a headache. Your body adjusts to the noise and
of exercise, bad eating habits, electric lights, stress, pharmaceutical drugs, driving, synthetic clothes, living
lation, artificial foods, synthetic
in iso-
home to the Your body now readjusts

then you go
If
quiet neighborhood and sleep.

to the quietness of your
vitamins and
many more.
home,
When our
health.
bodies adjust to something,
however, your car doesn't.
We
we pay with our pay with our energy and lifespan.

to
you go
a day.
to Russia, the
men
find
there drink a bottle of

it is
What do we need
e "ergy
do
to get
more
lifespan
and more
vodka
They
sell
vodka next to the bread;
consid-
now? Be
as natural as possible. Stay happy.
End
pres-
ered part of the diet.
If
we
someone who never drank

glass
ses. Stop
the stress. Sleep outside.

-
Sometimes
trip.
is
get cold
and
alcohol like a healthy child or Australian aborigine vegetarian,
and we give him/her
just
one
of vodka, this person
%&
UtSlde and shiver

C 0ked
Go on
camping
We can
we eat. We can go on
food
...
change
raw food. This
doable.
could die of alcohol poisoning. Russian men, on the other
isn't
hand, have bodies that have adjusted to the ingestion of

alcohol. In the
boc lies,
how
the ideal nutritional source for our
did
we
book Man's Higher Consciousness by

I
Dr.
Our
>v
'
get to a diet of
'
90
95% cooked
food?
Hilton Hotema,
read about an experiment of Claude
g "Cat> gFeat ' grCat> great great S randfather was a fooT 200 - 5 er 000 years ago. I imagine, one day there
20
12
Steps to Raw Food
The Law of
Vital
Adjustment
21
and seeds were burned. There was no food. The family was hungry, so he went into the burnt woods and he found a piece of
all
was a big
fire in
the woods,
the tubers, plants,
entire digestive tract, to prevent us from absorbing covers our in cooked food that would make the body sick. the toxins
We
are afraid of e-coli, salmonella or other bacteria, so
cooked deer
foreign, but
there,
it's
and he thought
to himself, "Eating this
is
better than starving."
The cooked meat was

agreed
it
we cook, pasteurize and irradiate everything. Food is now and prepackaged. We eat a lot of cooked highly processed
food and, therefore, our body creates a lot of mucus.
brought
to
home and consumed. Everyone
was
better
change their
diet than to starve. Their bodies, reacting to
Naturopaths
of
call this
mucus
in the intestine
by the name
rubbery
this foreign substance,
had one of two choices, to
reject the
mucoid plaque.
Mucoid plaque looks
like a green,
cooked food and die of starvation, or to adjust

food and
live.
to the
cooked
hose about twenty-five yards long. Because of the
mucoid
The bodies
adjusted.
plaque, our nutrient assimilation becomes low. The mucoid
How does
creates
the body mucus and uses
adjust to cooked food?

this
The body
plaque protects us from absorbing toxins, but at the
mucus
as a
filter.
All the sur-
time
we cannot absorb
nutrients.
same The more mucus we have,
faces of the digestive tract that are designed to absorb the
the fewer nutrients
nutrients from the food

that protects blood
become covered with mucus

toxins.
all
film
at
eating
cies,
number of years of cooked food, we develop severe nutritional deficienreceive. After a
we can
from
The mucus
film begins
the tongue and continues
the way through the intestines.

their tongue. People
their intestines usually
like
become hungry and malnourished. We become hungrier and hungrier. We come

I
to die point,
table,
I
Many people can see this mucus on who have a thick mucus coating on
have white tongues as
if
did eight years ago, that
when
was leaving the
they just ate sour cream. The

to begin with, to filter out the
body
creates a
little
mucus,
was already hungry again. We're constantly hungry because our body is desperate for nutrients. Our cells are crying for U the 120 minerals we need. They are asking for sodium
and
from the cooked food. The more cooked food we consume, the more mucus the body produces as protection.
toxins
magnesium, and for copper and some potassium!
lor
zinc.
Oh
please,
want
The more harmful the food substances are to the body, more this mucous film builds up. As the years go by it
becomes thicker and harder.
the
"ê
We're constantly hungry for something, but eat onl a small percent can be assimilated. Y
>
Tien
^coid plaque can be
Our body
initially creates
mucus when we
eat
our
first
we go on raw food and

dissolved,
dissolve
it.
if
we
stay
on raw food,
is
this
men the time

>
right, the
cooked food as
a baby.
The
next time
we
eat
cooked food
the
8Ct
toxins in the food
do not penetrate the body completely

protection.
pleteT
The more we eat raw food, the more d,SS0lved If we 100% raw ^ goes away com-
because of the
mucus
You may
ask:
what
is
the
Ôo/ra W> We d nt neCd a "n un

be g''ns
Ur aSSimiJation
t0
oes U P-
When we d îde
to
go
Send#
tele S rarn to ail
our <*gsns
mucus made
creates the
of?
The human body,
brilliant as always,
itself!
Chang6,
to "f e lange right
mucus from the cooked food
This mucus
Ur b dy hears the messa e and

to celebrate. It
away and begins
22
12
Steps to Raw Food
says,
"Hey! He/she decided to go raw. Did you hear
that?
He/she's going
100%
our
raw!"
The following
food
table
shows how the amount of cooked
we
eat in
diet relates to the

is
amount of food
that
it is
is
assimilated in our body. This table

result
my
hypothesis,
the
of an extensive reading, together with a study of cases

people on a raw food
diet. Sadly,
I
of
many
don't have funds
to conduct scientific research
and prove
my theory.
Raw Food
Percentage Cooked Food to
Consumed & Percentage Nutrition Assimilated
% of raw food
24
12
Steps to Raw Food
The Law of
only raw foods, his assimilation becomes 30%. His tion has increased from 3.0% to 30% in just
Vital
Adjustment
25
assi na-
Alcoholics are encouraged at

sober. If
two
AA
months.
Why
to three
to
meetings to get 100%
did changing his diet from
99%
raw food
100% raw food make such a difference in his assimilation rate? The 1% is significant because his body's defense
cooked food
once
is
and say they are 99% because they drink only one shot of vodka sober, every other day, they will be told that they are not sober.
they return to the meeting
AA members
now taken
is
against
away.
He now
that's
begins to eat only
have noticed a long time ago that quitting

work.
"cold
If someone
99%
doesn't ever
a day, a small
bowl of salad,
it.
He
only needs one
small bowl because he
assimilating
30%. Remember when'
food and ate a lot to feed his starving body? At that point he was only assimilating .03%. Now on a 100% raw food diet, Jim is assimilating
Jim was eating
95% cooked
30%
amount of food to satisfy him. That's enough for this man. That's how much I eat. That's how much my husband eats. That's how much
a
nutrition. This
is
why he only needs
small
small it keep a body adjusted to being a drinker. We can use this analogy for cooked food too. For example Andrew has been consuming cooked rice since childhood his' body has adjusted biochemically and psychologically
is,
wants to quit drinking he/she needs to go turkey" or 100%. This last 1%, no matter how
will
to this
consumption.
is
One day Andrew became aware
that white rice
not healthy for him.
He decided
to stop eatina rice
As
my children eat. When my son Sergei, who

leaves at 6:30 a.m.
result
is
16,
goes snowboarding, he
S2T? ^
the
ra
at 7:00 p.m. He takes with him two organic oranges to eat on the shuttle bus. He
and comes home
eats one on the way up to the snow and one on the way home. That's enough because he assimilates 30%.
back
Sergei says that his snowboarding friends go several times
J* JWjiff Andrew would continue to eat

SecondWn
SJL T, Andrews body
Andrew's body has developed strong cravnng for cooked ChemiCaJ and em0tI' naJ expectations of body. ft. body ! has been adjusted to recdve carbohyes from cooked rice. Andrew started to consume carbohvSPr UtCd 8ralnS 3nd
Aft two readjusted and his rice cravings
rice
"*
even hftiny
lunch bags to drink hot chocolate and eat sand* because they get so hungry. They get hungry and have energy crashes and have to go eat. Meanwhile, Sergei is snowboardto their
ic
I
* ****** *** for rice
'
ing
all
day and
is
he's never tired,

is
and
all
this
on two
oranges.
VVe
The
secret
that he
assimilating
30%
while they are assim-
only between .03 and .1%. Going back to Jim as an example, why did the final 1%, shift from eating 99% to 10C raw food make such a difference in the assimilation rate? 1
ilating
Câ
to
fi
Jsh
h
Ur f d beCaUSe
that
^[^ *"* *-
'aught
f00d a wa
We
* that
children in
"**"
^ *row
^y
gleaned the answer to
this
from the Alcoholics Anonymou>
(AA)
or
literature.
'^ *% JZ n^ men we
1%> WC
** -
the door
'
are
that s
when we
P- to ****** or h
when we
overeat. That's
26
12
Steps to Raw Food
The Law of
Vital
Adjustment
27
indulge in eating cooked food, drinking alcohol, smoking or

taking drugs. Giving
is
up
the last
1%
of cooked food in the

all
diet
want it. I have met many people who have wa nt, when we food only to return to completely cooked -hieved 99% raw
later. This tiny 1% will inevitably lead us back food months cooked food. What I'm trying to say is that going cold
closing the door
on cooked food
together.
When we close
the
door on cooked food we close the door on temptation.
When
ago,
to
our family went on raw food 100% eight years

suffered for two
turkey
is
much
easier. Yes,
you might have
to suffer through
our dear friend Judy also went on raw food. But she
I
every temptation will create suffering. two months because

But after
went on raw food only 95%.

ing
months
dur-
two months,
all
life is easier.
my body's
adjustment of going completely off cooked

I
Take
temptations (cooked food, processed food, take
food and eating only raw food. After two months,

longer attracted to cooked food.
1
was no
out menus) out of your

rant,
house and don't go out
to the restau-
had
lost
my
appetite for
birthday parties
and cooked food potlucks
for at least
cooked food.
stopped paying attention to restaurants or to

I
two mondis. Create a temptation free zone. The easier way to
the smells of food or coffee.
have lived for three years

even know
the
in
become 100% raw become

a
is
to
make
the change consciously.

feel
Do
not
Ashland, Oregon and

restaurant.
juice bar.
I
I
don't
know
three health food stores
name of one and I know a

Cooked
food not
I feel. I
raw fooder
until
you
completely ready.
is
When you
want
to stay
understand that cooked food
addictive,
you
don't pay attention to anything
else.
on 100% raw food. Becoming a raw fooder withis
looks like plastic to
me, inedible. That's how

it
am
out the necessary support
hard.
know some
people
who
tempted
to eat
cooked food because
no longer looks
like
food to me.
My
visit
friend, Judy, however,
is still
suffering.
She
stays
on
to
is good, and they became raw fooders and they stayed as long as six months, but at certain times they became hungry, or lonely, or depressed, or tired and
understand raw food
raw food
for
weeks
at a time,
and then company
will
come
they returned to
what
is
familiar to them,
cooked food.
and
she'll eat
cooked food again. She reports,
"I stayed
for
two weeks on
95%
raw food
diet
and then
my aunt came
I
to visit
it.
and she made

I
a beautiful
baked cake and

food.
I
had
I
to try
Then
started to eat
more cooked
decided
failed.
fell
back." She has
also said, "1

I
was doing very well

I
until
a
Thanksgiving, and then

after
would take
break
until
me until the second week in the February to reclaim my 95% raw food diet." By keeping door to cooked food open, even 1%, my dear friend Judy
Thanksgiving.
It
took
iJ
prolonging her suffering.
On 99% we
are
still
addicted and
we
allow ourselves
CHAPTER FOUR
Bacteria,
My
Favorite
Animal
In
The World
want to share with you

I
for bacteria.
my amusement and
respect for
it
appreciation
after read-
Maybe your
is
will
grow
ing this chapter. Bacteria

Please think
ter into
the world's greatest recycier.

all
about
it:
by transforming
dead organic mat-
the soil, bacteria recycle useless garbage into the origall
inal
source of
at the
elements. Bacteria
is
unique,
it is
tiny
and
huge
same time. Smaller than any

its
living cell, bacteria into zillions

gift to
can instantly increase
power by multiplying
and
more. Bacteria
r
^
is
God's
brilliant invention
us
all!
e are constantly trying to destroy as
many bacteria
as possi-
e because
we
don't understand
its
purpose on Earth. Let us
ttagme
,J
life
without bacteria. There would be rocks but no

to
ln
s
which
>
grow food.
All
dead
trees, animals, birds,
snakes,
human
bodies or any organic matter would

a clutter that
* 1>lled
1
mt0 huge mountains. What
would
be!
a natural setting, bacteria in the rotting cycle
does not
29
30
12
Steps to Raw Food
Bacteria.
Mv
Favorite Animal
in
the
World
31
cause an odor. Hard to believe? In the forest nobody rakes

die leaves,
in the
organic garden,
if
the soil
is
balanced, the slugs stay out.
The
nobody buries
the animals, everything
is
just left
left
worms
fallen
don't eat healthy tomatoes. Similarly, bacteria and
open. The droppings of animals and birds are

fallen.
parasites don't live off of healthy flesh.
We, as humans, have
where they've
You would think

ask you, the
I
the forest
would smell
away from being balanced inside by eating cooked

bacteria cause disease in
is is
really bad. So, let

forest,
me
last
time you were in the

is
food.
did
it
smell bad?
bet your answer
"no." In fact,
say,
Can
a
humans? Yes and

if
no. Yes,
is
if
when we go
to the forest,
we breathe
in
and
"Ah,
it
smells
human body
filled
with toxic waste. No,
body
clean
so good!" If bacteria acting on organic matter doesn't smell

in the natural habitat
inside. Bacteria
not interested in our muscles, heart, eyes
of the
forest,
then
why do we
associate
or brain but only in recycling toxins in our body.
The more
rotting with odor?
Why,
in the civilized world,

is
does bacteria
waste and toxic matter
we accumulate
is
in
the
body the more
begin to smell bad? This

recycling
because bacteria has a hard time

test this
we
attract bacteria.
That
why people who

easily. If
eat mostly
what we
create.
To
statement, you can do
cooked food get infections so

tious disease, the best thing
clean. Eating
you are
is
afraid of infec-
your own experiment. Put raw

compost. You
without
a
fruits
and vegetables into your

and disintegrate
you can do
to
keep your insides

this.
will notice that they will rot
raw food
is
good way
do
bad odor. Now, add
to
your compost some cooked
The same
clean, healthy
applies to
any
parasites. If we
keep our body

off
it
food such as cooked noodles, chicken soup or mashed potatoes. After a
and pure, parasites cannot

bite us.
live
and even
few days, you
will notice
will
an odor emanating
mosquitoes won't
in
Once my family went

is
to hike
from your compost. The smell

neighbors might
ate
it.
be so bad that your

will
Minnesota where the mosquito
the state bird. In the
call
the police.
You
not be able to toler-
Boundary Waters Wilderness the

mosquito nets around
one
live
forest rangers
had
to
wear
suffer
all
You
will
have to put dirt on top, because of the unbearsmell

is
their heads,
and we didn't even
able smell.
The
coming from
bacteria trying to break
bite.
There were
five
of us,
all
on 100% raw food. For

tents.
up cooked food.
Another interesting
anything that
fact
is
nights
we
didn't even put
up
We
were not
bitten.
that bacteria will never touch
We
think
we heard those mosquitoes
talking to each other
is still alive.
Gigantic redwood trees are 1,000 to
and saying, "These are strange people! They are alkaline!

Yuck!"
All parasites leave a
2,000 years old, yet they remain free of bacteria. Their roots
are always in the soil, yet bacteria does not touch them.
As
human
a
body,
when
it
becomes
soon
as the tree dies, however, the bacteria

soil.
moves
is
in to return
clean.
Here
is
an example
to illustrate this point. Just after
we
the tree back to the
Bacteria can
tell
what
living
and
began raw foods, we read
book about
the parasites
humans
what
is
dead and
it is
only interested in dead matter.
carry around in their bodies.
We^were so frightened by the
Looking
mistletoe
at nature as
an example, we see that moss,

live
thought of these parasites, that we decided to do a family
and lichens don't
on strong healthy
trees. In
an
parasite cleanse. For ten days
we
ate special tablets to cleanse
32
12
Steps lo Raw Food
Bacteria.
My
Favorite Animal
in
the
World
33
the
body of parasites. Two months

that the parasites
later
we took
a blood test
the cells, multiplies
and begins
to work. Bacteria
is
helping
and saw
were back. The
tablet cleanse only
our body get rid of toxins.
kept us clean for two months.
One and
a half years later, after
What
know
for sure
is
that people
who
eat
raw foods
being on a
100% raw food

test.
diet the entire time,

pristine!
we did
the
don't have parasites or harmful bacteria. People
who have
100% raw
same blood
sites at all!
cells,
Our blood was

cells.
There were no paracells;
been tested and told by doctors that they have parasites have
Our blood
consisted of only blood

That's
all
red blood
been able
food
diet.
to get rid
of these parasites by eating a
and white blood

bacteria.
that
was
there.
There
Doctors are surprised when parasites disappear

it is
was no
We were clean.
at a
because usually
hard to get rid of them (parasites exist in

if
When we
food,
look
person's blood
who
eats
cooked
all
kinds of shapes and different stages, and
you
kill
one
we can
usually see lots of bacteria floating in between
stage,
then another stage will continue to develop).
When we
the blood
cells.
Once
invited a specialist,
to
who performs
demonstrate
begin to eat raw food, our
body
cleanses itself of toxins.
Dark
live
Field Live
Blood Analysis,
my
class to
There
is
nothing
left
for the parasites to eat, so they leave.
blood
cell analysis.
He
took blood samples from three
volunteers.
One of the
volunteers was a young
man
of
19.
His
blood was so penetrated with parasites and bacteria

that he
became embarrassed!
said,
He
"But
take a
shower every
day."
in
said,
"Don't be
embarrassed, the parasites and bacteria
your blood have

take. Tell us
nothing to do with
how many showers you

"Oh, I'm getting
eat?
about
your
relax,
lifestyle."
He
said,
better."
We said, "Just
and
tell us,
what do you
What
1
are your habits?
How have you

He
said, "I've
I
been
living the last

I
9 years of your life?"

I
been taking drugs,
drink beer,
was diagnosed
1
with AIDS,
was diagnosed with

I
testicle cancer,
was smok-
ing marijuana,
food), and
I
was eating junk food
(pizza
was
my
favorite
never liked salads."

in his
We
could see this
blood.
No
matter
how much we
infected.
wash ourselves outside, inside we can be very

Bacteria
is
knows
right
its
away where the toxins
are. Bacteria
dedicated to
work. Without any pain (thank
God
it's
small!), bacteria penetrates inside the
human body and
into
CHAPTER
FIVE
Detoxification
as Healing
When we
mucus
lungs.
is
first
eat
cooked food,
first
as a baby, the
cooked
of the
while
food creates the
mucus
in the body.
Some
used to create
a film
along the digestive
tract
the excess
mucus is stored in the most convenient place, the Mucus is not supposed to stay in lungs permanently,
mechanism, similar
to peristalsis, to
little
so the lungs have a
move
the
mucus
out.
It
looks like millions of
fingers
on the
surface of the lungs that
work
as a
moving
belt to clear
mucus out
that the
the lungs. This
mechanism them
takes pieces of
mucus
out of the lungs and moves
to the
nose
then we see
baby has a runny nose.
When we
will
feed our baby

all
mucus-forming food, the baby

time as the body
have a runny nose
the
is trying to move the mucus out. That Would be perfectly okay from nature's point of view: all the
excess of
mucus
would, get evacuated through the baby's nose

clear. But,
and the lungs would stay
what do we do when
36
12
Steps to Raw Food
Detoxification as Healing
37
we
ed.
see a runny nose in
our baby? The
typical response
is
1
is,
might take another several months for the baby's body to

build
"Wow!
My baby has
I'll
runny nose. The skin

little
already irritat-
enough energy
for a
to create
another effort to detox.

in
He
has a rash around his poor

take
nose.
need to help
prescribes
Think
to
minute,
when
your
life
do you usually have
my
baby.
him
to the
doctor." The doctor
more energy than
average?
nose drops.
We
feel better
because we've done what
we can
go on vacation, or on the
You have more energy when you weekend if you are relaxing. When
said, "It
help our baby.

I
do you usually get sick? Have you ever
never
fails,
want
is
to argue that the nose drops are not necessary.
The
are
have
some time
it
off
and
get sick."
it
When
it is
your body receives

used for something
is
baby
not nose drop deficient.
The drops
the
are toxic.
They
extra energy,
else.
rushes to use
this
before
so toxic, that the
body
stops
moving
mucus out of the

get rid of the tox-
Your body uses
energy to detox. That
why we
tend
lungs and begins to concentrate on

ins
how to
to get sick
when we have "down" time.

fever.
is
from the nose drops. So, the body stops the cleaning
runny nose stops and the mucus goes back into
To hasten the removal of toxins the body creates

Fever
is
process, the
not just a high temperature of the body, but
a
to
the lungs.
worked.
We look at our baby and say, "Yes, those nose drops My baby is well." We don't realize that the nose
And
that the red
complex process that requires time and energy. In order

create a fever, the
body has
to
work
hard.
The
heart has to
All
stopped running because the body concentrated energy on

evacuating the toxic drops.
pump
the
20 to 30 heartbeats
faster per
minute than usual.

is
runny nose
plus the
is
hormonal glands have
to
do
extra work. That
why we
coated
not as dangerous as the lungs
filled
with
mucus
body
body
layer
feel tired.
To conserve the energy used
to digest food, the

is
weakend by
the toxic nose drops. Meanwhile, the
mucus
body
creates a no-appetite condition.
The tongue
gets thicker. It takes a lot of energy for the
to clear
with a thick layer of
mucus out of the

energy,
So,
it
lungs.
When
the
body has
built
up enough
nose
is
stuffed so
mucus so we cannot feel the taste; the we cannot be tempted by the smell of the
it is
will
begin to clear the
mucus
again.
rood; the tonsils are swollen so
hard to swallow.
What
about three months
later,
the baby will start to have a
happens when the body has

sweat so that the
runny nose again. What do we do?

nose
is
We
think,
"The runny
The body goes into a mucus can come out through the pores. Do
a fever?
back,
I'd
better call the doctor."

tells
We
take the baby to

this
the doctor
who
us that
we need stronger nose drops

this
you remember that particular sticky and smelly sweat that happens during high fever? The mucus becomes more liquefied
time because there
is
more mucus now, and

it
mucus
is
and we get very runny noses.
more concentrated,
so
makes the
tonsils swollen.
it
Mucus
tra-
also creates a hoarse voice, because
travels
through the
do
A common response to fever is to take an aspirin. Why we do that? We are not aspirin deficient. Aspirin is largely
and sulfur
is
chea, covering the vocal chords.
sulfur
is
bad
for us. >ur
body doesn't expect
that
The new, stronger medicine
so toxic, that the
body stops
It
kind of cruelty from

ply doesn't have
us. Sulfur is so toxic that the
body sim-
detoxing in order to focus on clearing out the medicine.
enough energy
to
continue evacuation of
38
12
Steps to Raw Food
39
mucus. The important process of healing

is
stops. All the
body
up, the
body might
create
pneumonia. The body

very
is
making
concerned with
it
now
is
aspirin in the blood.
A priority is to
is
heroic effort to clear itself of mucus. This takes even
more
get rid of
as
soon
as possible.
To do so the body
com-
energy than fever and we
feel
tired.
There
is
a gasping
pelled to
work so hard and
gets so
weak
that
it
cannot even
and raspy sound when we breathe.

nia,
When we have pneumomucus evacuation and

detox, except a
continue to maintain a normal body temperature.

perature then
falls
Our tem-
we use
For
penicillin.
This stops the
below normal.
We
have to stay in bed
further weakens the body.
because we
feel
weak. The body's response to aspirin makes
us feel so weak, not the fever.
little
"cold"
many years the body will have no more now and then, which is a very weak
to detox.
attempt by
To add
heavy food,
is
insult to injury,
like
when we
are feeling weak,
we
eat
the
body
and
The body will continue

is
to store the excess
chicken soup.
We
have no appetite.
Our body
mucus
left,
I
in the
lungs until there
about one-third lung space

cannot take any more.
liv-
saying, "Don't eat!"
And
yet,
we think we need
I
to eat chick-
at this point the lungs say, "I
en soup so that we
children.
I
will
say,
"have energy."
used to do that to
my
need
I
this one-third to
live
continue breathing, to continue
used to
"Have some chicken soup, you need

else
ing.
cannot
on
less
oxygen than
that."
There
is a little
energy," or I'd feed
them something
high in calories. In
if
extra storage in the sinuses
and
in the forehead.
The mucus
response to eating in this "Don't eat" stage,

a little bit of energy
will say,
If
left,
it
the
body
still
has
It
moves
to these areas. Next, the

to store the
body begins
to use a layer
will create a
throw-up
situation.
under the skin
mucus.
When we
silky.
have mucus and
"No, no not
this, 1
is
need
all
of
my energy
for healing."
toxins stored in a layer
under our
is
skin, first
we develop goose
and mucus
is
we
eat
when
die
body
in the
"Don't eat" stage, the blood
bumps
walk
or rough skin that
not very
Then when we
has to go into the stomach to process the chicken soup there-
just a little bit
we begin
to sweat a
little,
by taking the energy away from the detox. Eating takes

energy and can make us
feel
a lot of
begins to pour through our skin pores. This

it
mucus
acidic;
even weaker. This

us.
is
how
not
irritates
the skin. If you will pour lots of

it
lemon
juice
on
cooperating with our body can affect
your skin and rub
in,
you
will feel itchiness.
When
call it
this acid
Recovering from taking medication takes energy. After
mucus comes through, our

gy.
skin feels itchy.
We
it
an
aller-
one
illness,
we may
is
not get sick for a long time. That

in the
it
is
Why does an
allergy
happen?
Why does
say, "It
exist?
We
have
I
because there
has to store
again. That
no energy
body
for detox.
The body
lots
of toxins in the body. People
happens when
eat
up energy before
is
can begin a healing event
citrus." Citrus
only dissolves
this toxin,
and helps move

us.
it
why most
adults never have such a high fever
through the skin
as they did in their childhood.
faster. This is actually good for means we have an enormous amount of toxins.
This really
Meanwhile, the mucus in the lungs builds up. The fresh
Sometimes, we accumulate ao much mucus

that
in
our body
mucus
layer
is clear.
The older mucus
is
green, or dark
we develop
is
a condition of labored breathing with wheez-
orange, brown or yellow. To get rid of this heavy
mucus
build
ing that
called asthma.
We
cannot breathe.
We don't
have
40
12
Steps to Raw Food
41
enough oxygen.
so
filled
We don't
have enough space to breath we're
very happy.
The body
is
dedicated for you to be very healthy.

help your body by not eating food.
eat
with mucus. The mucus stored in the forehead, very
When you
way.
have a
fever,
close to the brain, causes headaches,
and potentially brain

filled
You probably wont want to
when you have

a fever, 1 never
a fever anyto eat,
tumors. That space was not meant to be permanently
When I was
little
and had
wanted
up with mucus.
I'll
and
a
my
mother was always trying

milk. Milk, with butter
to feed
me. She would give
give
you
simple way to
tell if
you have mucus
in
me hot
yucky
on the
top.
it.
And
all
kinds of
to help,
your lungs. Run around the block.

out of your nose, then you do.
If
If
you have mucus coming
stuff,
but
never wanted to eat
If
you want
you can run two times
you can do body wraps, or alternate cold and hot showers,

take a bath.
around the block, and you have no mucus running out of your nose, you have clean lungs. If you can breathe through
your nose when you're running, you don't have any mucus.
Do what your body wants. Your body

it
is
clear
about what
usually
wants.
I
You
either
want the covers off or on. But
when
took
Have you ever noticed
that professional runners have to spit
"Oh
no, no, no, keep that on. Don't get cold."
up phlegm when they
are in a race?
lots
They
eat their
cooked
like
doing what she

the best
my blanket off, my mother would say, My mother was thought was best for me. Now we know that
is
vegan or vegetarian diet with

rice
of high calorie meals
we can do
to listen to
is
our bodies. All of us have

effort to clear out
and baked potatoes which
are
mucus forming
foods.
I
toxins in our body. Detoxing

these toxins. Detoxing
healthy.
is
our body's
When
raw fooders run, they don't have any mucus.

fooders
know
unavoidable in order to become
many raw
who
run, and they don't have any problem

spit,
What
tell
I
are the major

this,
I
symptoms of detoxification?
to share with
with mucus, they don't need to
and they can breathe
Before
you
want
two
you a
story.
through their noses. They have enough oxygen to run and

talk.
When worked
guests
at the Creative
Health Institute (CHI),
Their lungs are clean.

cleaned by running.
is
would come
First they
for
to six
weeks to learn
how to
fast,
eat
Our body was meant to be

animals that are
have
a limited
We are
raw food.
were put on a two day juice
and
at least
supposed to walk. That

for the
why we
then they were fed wheat grass, sprouts and raw food. Every
amount of storage
mucus.
We were
the
day the guests met with the staff to assess and discuss the
built to
move.
We
have
this
mechanism, when we're moving

to
symptoms of detox
ness.
or healing events. Guests
would report
and weak-
and shaking, the lungs begin

out.
pump and push
mucus
to
symptoms of rash, headache,

symptoms
diarrhea, cold sores
But
it
we
don't run or rarely walk,
how do we
effort
expect our
There was usually one guest in every group

at all.
who had no
staff
body
to take out the
mucus? Instead of helping our body

short circuit
its
Rather than being good news, the

a
knew
rid itself
of mucus,
we
and take an
that having
no symptoms of detox was

guest's
warning
left to
sign.
It
aspirin.
meant that the

to be very strong to create a fever.
body hacUno energy

is
create a
The body has
When we
Be
healing condition. This
why want you

I
to celebrate the
are able to create a really
good
fever,
we should
celebrate!
symptoms of healing
events.
When you
go on raw foods,
42
12
Steps to Raw Food
43
you immediately
give lots of energy back to
your body. You

it, it
spend some extra energy." That's

Another symptom
white sugar in your
painkillers,
is
how
the
body works.
lot
are supposed to have a detox. If
you don't have
could be
headaches. If you have eaten a

if
of
the sign of
some problem.
to
So, if
any of you decide

if
to
go on
life
or had coffee or
you've taken
raw food, expect
have a healing event. Even
you have
a
you
will
probably experience headaches. These

last for
detox symptoms on an inconvenient day,

presentation or are at a conference,
grateful. If
it
when you have
headaches usually won't

but they
lie
more than two
or three days,
doesn't matter, be
to celebrate!
may seem
rest,
unbearable. To help yourself feel better,
you have detoxing
signs,
you need
down and
take a bath, sleep or give yourself an

listen.
Feel happy! Rejoice!
enema. Ask you body, "What do you need?" and
What
are the
most
common symptoms
of detox? About
Rashes are another
common symptom. About 90%

Our body
is
of
75%
of people,
when
they go on raw foods, experience cold

saliva
people experience a rash one to three times.

all
divides
sores in the
mouth. Cold sores happen because the

acidic, irritates the
the toxins into certain groups.

ears.
One group
eliminated
becomes very
sore.
gums and
creates a cold
through the
is
Another
is
easier to eliminate
through the
Cold sores are annoying, painful and
irritating.
There
nose.
Some
you
toxins have to be eliminated through the skin in
nothing you can do. You cannot wash or rinse or put on any
oil.
the sweat.
skin,
Whenever
the toxin
is
being released through the

rash.
You have
to wait until
your
is
saliva changes.
When you
first
will experience
is,
some kind of a
a rash?
The more
and
go on raw food, your body

by throwing
ates a
all
going to
start cleaning
you out
acidic the sweat
the
more unbearable
the rash will be.
accumulated waste into the blood. This cre-
What do you do when you have

sweat.
Take
a hot bath
temporary acidic condition. That's why when we are
Go
to the sauna. If
you go to the sauna, remember you

off.
I
fasting,
cally,
we smell
bad.
When we
fast
or change our diet radi-
need to wash the toxic sweat

because where
I
go to the sauna often,

I
we smell
like
ammonia.
is
live there
is
a sauna.
have watched people

all
Another type of detoxing symptom
weakness. Most
first
get into the sauna. Their

ins
off.
body works
to sweat out
air, sit
the tox-
people experience a few hours of weakness in the
week.
and then they go
in the
open, cold
all
down and dry
Once
in a while,
we
will get so
suddenly weak we cannot

it
The body then reabsorbs

is
those toxins back!
When
our
even move our
finger.
Then
just as suddenly,
goes away
pores are open, our body

thing back.
like a
sponge, absorbing every-
and we have more energy than we did

is felt
before.
The weakness
We
is
need to wash off the sweat and the toxins.
when
the
body
takes time
and energy
to clean certain
Cold water
best as the pores will squeeze extra toxins out
organs. Imagine a scanning machine looking through the
as they close.
whole body.
ing.
All of a
sudden
it
finds an organ that needs fixa
The next symptom

rhea,
is
diarrhea.
Some
it,
people have diarI
The scanning machine sends

It
message out
to the in
which
is
great.
once pray#d for diarrhea and
didn't
for six
body's energy center.

here.
I
says,
"Oops, there's something

I
need to spend some time in here, and
need
to
Once my months on and

get
it.
friend didn't pray for

off.
and he had
it
He
couldn't go to the movies because he
44
12
Steps lo Raw Food
was
afraid to go further than 100 feet

I
from the house. and

I
want-
ed diarrhea because
told that diarrhea
had
a prolapsed colon,
had been
is
CHAPTER SIX
would
straighten
my colon.
is
Diarrhea
not
bad and
is
not caused by bacteria. Diarrhea

itself.
caused by the
body
do
trying to clean
When you
is
experience detox symptoms, the

in the
first
thing to
will
to call
somebody
raw food community who

call
The Family
Fast
understand and talk with you. You can

er
another raw foodI
and
say,
"I'm calling you because I'm dying!

is
am
having
I
such a terrible headache, everything

weakness."
shaking, and
have
And your
friend,
understanding the detox process,

is
will say, "Congratulations,
your body
working!"
Why reach
Fasting
fast?
is
out to other raw fooders?
It is
important because, no matter
a privilege. Fasting
will
is
joy.
When
is
good time
to
how much
panic.
explain,
when
the actual detox happens

is
you
will
call
You
know
You
it is
time to
fast
when
everything
it
Everybody does. This
why it
is
very important to
becomes
untasty.
will eat
is
your
favorite
food and
just
someone who can

everything
If
reaffirm your choice for health

all right.
and
tell
that
won't taste good. That
the sign that your
body
is
ordering
can reassure you that you are

is
Someone
to
is
you
you to
I
fast.
okay and that what you are feeling

a healing event,
normal.
fasted
you are experiencing on water or
you may consider
days.
on water many times from one day to twenty-one Sometimes I do a several day juice fast. Our family of
fasting
juice for 24-36 hours. Fasting will speed
four enjoys fasting together. Often
we
fast
together one or
up the process of detoxification. Read books on fasting before you plan to do so. If you want to fast for a longer
od, going to a fasting clinic
two days while driving long distances

peri-
to
our workshops. That
makes our
day water
trips easier
and we don't
get tired.
As a family we
would be your
safest choice.
have done several seven day juice

fasts.
fasts
and many one or two
In February
of
this
year our family completed a fourteen
day water
fast. It
brought our family so close together! Every

at
day we gathered
home
to share all the things that
were
happening with our bodies.
same experience
experience this?
We were all going through the together. We askecieach other: "Do you Do you experience that? You do? Oh good."
all
On the third
day,
of us experienced physical weakness.
45
46
12
Steps lo Raw Food
The Family
Fast
47
Valya was answering the

hours.
phone while
was gone
for
two
"Do you want my

I'm going to read
skateboard?
Come
It's
and get
it! I
decided I'm
My phone is always
to
ringing. Valya
had
to
hold her
not going to skateboard anymore.
just a waste of time.

fast,
arm up
day just
answer the phone. Her arm hurt for the rest of the from holding the phone. Sergei was on the mountain
day.
more now." After

classes.
finishing the
Sergei
doubled his college

wrote an
snowboarding that
An hour after he
get
arrived,
he called
article for a
He doubled his music lessons. He magazine. He seemed to mature during

is
home, "Can you come and

board
in the
me,
can't even pull
my snow-
the fasting process.
Now he
fast,
teaching a raw food class in

little
snow." We decided that our weakness happened
our town. After the
he became a
wizard.
to
It
was
because our bodies were switching from feeding on actual

food, feeding on bodily internal reserves.
beautiful experience to observe. Valya
seemed
become
On
the fourth day

all
more confident
a
in herself after this fast,
she was constantly in
we
of
all
experienced energy. Sergei snowboarded

to
tell
day. Sergei
very happy, joyous mood.
was so excited
a
his friends that
he was on his third day
Towards the end of the
fast,
we began
to experience days
water
fast.
His friends didn't believe him.
One boy said
when some of us during

weakness. That's
healing.
different times
would experience
for
Sergei was just
making
it
up,
and that he
fifth
didn't look like he
when
the
lie
body needed some energy
hadn't eaten.
On
the evening of our

is
day we hugged
day!"
Then we would
down and
rest.
When
the energy
together as a family. "Guys, this
our
fifth
We
asked
returned
plete.
we knew
that the certain part of healing
was com-
one another, "Are we going
to fast
another week and a half as
planned? Gosh, another week and a half seems so long." Then
We had lots of energy. Oh, precious energy! On the thirteenth night of the fast, had a dream.
I
In the
we
started to notice
lot
how much
free
time
we
had. During the
dream
father
was
sitting
on
a tricycle.
was three years old and

I
my
day we saved a
of time that we normally would have spent
was spraying the garden with DDT.
got off
my bike
...
I
shopping, preparing and eating. Instead of food, for those
and walked behind

put
my dad
a
towards the box with poison and

It
two weeks, we decided we were going to go

a family, at
to the sauna, as
my
hands
in this
I
white powder.
smelled so bad
I
lunchtime every single day. Because we were
woke
up,
and
had
DDT taste in my mouth.

wash
It
went
to the
missing the nice smells of the food, we bought lemon tincture
bathroom and
taste
started to
my
mouth, but the chemical
and put
it
in the
sauna and smelled lemon.

right as the sun
We had
lots
wouldn't wash out.
came
together with the actual
of energy.
We woke up
see
came up and went
to
bed around midnight.

ures,
We
liked to observe each other's fig-
memory from my childhood, when my father was spraying the garden with DDT, with me sitting on the tricycle. also
I
and
what was
different
and how we were

It
all
getting
remembered
to ride
I
that there
was no asphalt
boards.
It is
for the street yet,
had
into shape.
We went swimming.
was
just a
wonderful experit-
my tricycle on just
this
interesting to
me
that
I
rience! Sergei said, "I never
knew I was
so
hooked on the
and
remembered
episode with
DDf spraying so vividly.

had
ual of eating."
know my body was now

fast,
clearing out. the poison that
Toward the end of the
Sergei called a friend
said,
been
in
my body since
was
three.
48
12
Steps to Raw Food
The Family Fast
49
we wondered how should we break have several fasting books and they each suggest a different way to break the fast. One tells us to break our fast with juice, another says, wheat grass, yet another says oranges, and another says peeled tomatoes. We decided to medrtate as a family and listen to our bodies to see what they wanted. Then we heard the answer, just in time, very clearly. We were going to have grated organic Fuji apples,
it?
In the end of the fast
We
the fast, she said,

third time
I
"You
bow Mom,
don't
know
if
can go a
and
really
couldn't really
do everything, because I felt sometimes hold my hands up for a long time. I wanted
the teacher would turn would put her hands down, and when the teacher turned back, she'd put them back up. I mixed a special drink for Valya. Half Thai
to sit
down and
just rest."
When
away, Valya
several
prunes.
chunks of organic pineapple and several pieces of Then we were going to stay on juices for
kids arrived
college by bus at 5-20 p a beautiful table with flowers in the
and half distilled water

her a
little bit
in a
coconut water cup had enough glucose to give

in the last
I
of energy. So, for the children

to
The
and
three days
few
home from
days, if they
needed
and I had midand everybody had a platter with a piie of grated apple chunks of pineapple, and soaked prunes, and the prune waler
Igor
dle,
go to an exercise
class,
gave them
one cup of this water mixed with coconut water, and it worked. Igor and didn't take any coconut water, but Valya and Sergei did.
I
When
poster "Congratulations Boutenko t-amiiy on Successfully Finishing Our 14 Day Water

Fast'"
>n the
middle.
made a
Fasting as a family was a beautiful experience. aged our kids to take notes and they
did.
encour-
Now Sergei says
the kids
came
in,
and they hadn't eaten
for
and they saw
two weeks
this beautiful table
with beautiful plates, and
the food smells. Wow!!!
We sat
Valya said.
as a family
and held hands
together. "Should
we
he would like to fast one or two times per year again as a family and write a book called Family Fasting. Both kids did lose almost 20 pounds each, and they did look thin, but they gained back 10 pounds within the first three days of
juicing.
It
really eat?" Sergei said. "I
was amazing.
wish we could wait another day'"
We
all
Then we
We
enjoyed our newest experience in fasting.
cannot wait
started to eat.
Oh,
until the next
it
was so good! None
tune we
fast as
a family again.
of us could finish even balf a plate.
achs had shrunk. Oh,

leave
,t
wish
We felt so full. Our stomcould eat more! We had to
you, all of you! We were just feeling such a tremendous thankfulness, and
togetherness,
later we finished everything we stood for a long time together, hugging and feeling how we were so glad we did it. Thank
for later.
couple hours
then
and
joy.
During the
had
really
Valya was taking jazz lessons where they vigorous exercises. After she went twice during
fast,
CHAPTER SEVEN
Why
Twelve Steps?
would
like to
ask you a question:
Is
food your number one
I pleasure? Before
rushing
celebrate special dates.
ding day or holidays?

occasions or do
about how we Do we fast on our birthdays, our wedDo we go for a walk to celebrate these
to say no, think
we make
feel
fancy and abundant feasts?

party,
When
we attend an anniversary
do we expect
if
to
be nicely fed?
offered?
How would we
Food
is
about the party
no food was
synonymous with celebration in our culture. For holiday dinners we plan delicious meals and buy the most
mouth-watering items
to eat.
We even
have special celebra-
tion dishes such as tortes, chocolate truffles, fancy cakes,
candy and appetizers that we associate with each holiday. look forward to eating as part of the holiday celebration!
We
How do you feel

honestly
sleepy, tired or
after a holiday dinner?

feels
Can you
describe
how your body

wrung
the next morning?
Do
you
feel
out?
Do you
does
need coffee? Have you
noticed that your
body tends
yes,
to fee^this
this
way
after big holiday
meals? Even
if
we answer
uncomfortable feeling
stop us from planning our next holiday meal?
53
5-1
12
Steps to Raw Food
Why Twelve
Steps?
55
If
we
ate just for nutrition,
would we
go to the
eat potato chips or

deli section
By the end of the
class,
everyone got very excited and said,

in
drink coffee or beer?
When we
and
the
plea-
"Oh, I'm not going to eat cooked food ever again

I'm going to eat only raw."
dents'
my
I
life.
admire the fancy dishes
in the deli case, are
we admiring
and
But
as
learned
later,
my new stumet
nutritional quality of the food or the taste potential
raw food
life
didn't last through breakfast either.
sure that the food offers?

pleasure.
Most of us would probably answer
When we
recognize that food
pleasure for the majority of us,

the fact that
number one we can then become aware of

is
the
two of my students in the store the next week and they were hiding their muffins behind their back and saying, "Sorry
Victoria,
we
couldn't
make
I
it." I
knew something was wrong

it
we consume food not
for
its
nutritional value,
with
my
teaching and
didn't like
that
1
but for pleasure.
hiding from
me
I
as if
were the
police!
my friends were decided to shut my

fol-
When we want
taste.
our food to bring us pleasure

is
first
and
mouth
low.
until
found
way
could teach so people would
nutrition second, then nutritional value
sacrificed for the
My goal
and
became
to
meet other raw food teachers and
Because of
this,
we end up with food

little
that has very
chefs
to learn
from them how to teach the raw food
stimulating taste and very

the two
ever,
I
nutritional value. These are
lifestyle successfully.
main
characteristics of
cooked food.
Raw
food,
how-
For two and a half years we traveled around the country
can give us both nutritional value and pleasure.

started to teach classes about
as
I
and visited many

several places
alternative healing centers.
We came
across
raw foods eight years ago.

I
where the raw
food lifestyle was taught. People

ill-
As soon
lost
and friends
in
my fust 30 pounds, gathered neighbors my house and started to tell them about the
I
with cancer, diabetes, allergies, asthma and other serious

nesses
came
The
to these health centers
from
all
over the world
health benefits
had experienced by
and decided
lasted
1
eating only
to
raw foods.
too.
and stayed, usually for two

lifestyle.
is it
to six weeks, to learn the
raw food
They got
really excited
become raw
staff
taught about raw food and explained
why
However, none of them
on raw food even through the

a couple
the best food for
humans. Guests were served beautiful
next morning's breakfast. days later at the store and

life.
met some of my students

asked them
raw meals.
At one such place, the CHI,
how was their raw

yet.
I
One
friend said, "I cannot
become raw
I
have to cook
1
CHI had
most
any
the ideal conditions
we stayed for nine months. for making a raw food diet

completely isolated from
in a beautiful
for
my
family."
Others tried to avoid me.
decided that
did
effective.
Guests of
CHI were
not do a good job teaching them

couldn't stay
how
to eat
raw
I
if
they
stress
and temptations and were
and
on
it. I
decided to study more.
visited different
I
homey atmosphere.
Most of the guests
fatal
alternative healing centers
and read day and

I
night.
started
to teach again
I
and
this
time
put
all
my talents
I
into the class.

I
disease such as
CHI had been diagnosed with a cancer. In most cases, they made their
at
re*sort.
sang,
danced Russian folk dances,

I
told jokes.
tried
decision to try raw food as a last
Most had already
everything
could to
make enzymes and
sprouts interesting.
gone through chemotherapy and radiation and then doctors
56
12
Steps to Raw Food
Why Twelve
could be done
Steps?
57
had
told
them
that there
was nothing
else that
could see
it all
so clearly.
Cooked food
is
an addiction! That
to help them.
is
why will power and

raw
lifestyle.
It
the best intentions do not keep one on

I
The
and
all
guests of
CHI were
in a
introduced to a
100% raw
diet
the
At
last
got the puzzle answered.
felt
so
132 guests reported feeling better. They observed their
happy!
I
was
a revelation!
tumors shrinking
matter of weeks, other

felt
symptoms of
went
to the public library
and asked
for
books on addicfull
disease were reduced

to stay
and they
it
good. The guests pledged

to feel better.
tions.
The
librarian
showed me many shelves

can
I
of books.
on raw food
families
as
had helped them
asked,
"How many books

I
check out?" The answer was,

all
When
raw
came
was
to visit, they
were also supportive of the

in their
"38 books." So,

tions,
ing.
I
checked out 38 books on
kinds of addic-
diet lifestyle as they

It
could see a difference
loved
from drugs and alcohol to overspending and overeatread

all.
one's health.
diet
clear to
many guests
that the
raw food
very happy
left,
all
38 books and returned for more until

librarian
I'd
read
was enabling them and

well.
to live longer.
We
were
all
them
The
I
was sure
had
BIG problem.
in
for the guests
their healing experiences.
As they
we
I
Next,
made
a trip to the biggest
bookstore
our town.
wished them
spent the whole day there reading and brought
more books
Don Haughey, owner of CHI, if he had done any research on how many of his guests actually stayed on the raw diet after they went home? He paused for a long moment, sighed and answered, "About 2%. When they go home they don't stay on the diet." I was mystified. "Do
As
a follow up,
I
asked
home. One book was written by two medical professors and

had
a universal questionnaire
on addiction
to
any chemical
three
substance. If a person answered "yes" on
more than
questions from the questionnaire, then that person had an

addiction to that particular addictive substance.
they choose to die?"
asked.
He
didn't answer, a tear
came
As an experiment
made
copy of the questionnaire,
down
ple
his cheek.
couldn't find an explanation as to
why peoand
mys-
whited out "chemical substance" and typed in "cooked

food."
I
were unable
to stay
on raw food even when they had perThis became a
gave
it
to
all
of
my
students in three classes and

I
sonally experienced the extraordinary health benefits
everybody answered "yes" to most of the questions.

thought, "Hallelujah, that's the proof,
it's
were dedicated to the raw

tery to
lifestyle.
real
an addiction.
off the
me and
I
wanted
to solve the puzzle.

I
Wow! That
classes.
is
so radical!"
felt
I
as if
jumped
Empire
As
thought over
this puzzle,
continued to teach
State Building.
But the more
gave
it
a thought, the
My students were
diet
more
it
always excited about going on a raw food
made
sense to me.
and
still
taught them
how
to prepare delicious
I
raw meals,
There are hundreds of thousands of people
who want
to
but
not
many
of them remained raw.
was becoming
be raw fooders. They have learned about the health benefits of eating raw foods and sincerely w#nt to change their
diets.
tired
and discouraged.
a friend invited
Then one day

was open
me
to
an
AA
meeting that
Some of
these people feel compelled to go

illness.
on
raw food
diet
to the public.
As
listened to the talk at the
meeting
by a serious
But when these people begin to eat raw
58
12
Steps to Raw Food
Why Twelve
Steps?
59
food they discover that to stay on a 100% raw diet

longer than
is
so hard,
than similarities in comparison with other 12 Step programs.

1
almost impossible! Only a few people actually stay 100% raw

a year.
believe that
cooked food
is
Even some of the well-known raw food
cruel,
more
subtle
and thus
much more cunning, more much more difficult to overand

is
teachers admit that they can't stay
100%
raw.
What seems
come.
easy from the
first
sight in reality appears to be extremely

is
Cooked food
is
a legal addiction, easy to acquire

It's
hard, because cooked food
addictive.
advertised everywhere.
not only accepted, but
is
encour-
Open
the
AA Big Book and

1,
you
will read that
only one
aged. Ingrained in our culture,
cooked food
is
thought to be
person out of maybe a

sheer will power alone.
000 could quit drinking alcohol by

will also read that 12 Step proI
normal, proper and healthy.
It
doesn't even occur to us that

a solu-
You
cooked food could be harmful, so we keep looking for

tion
grams have helped hundreds of thousands.

the 12 Step
it
believe that
if
somewhere
else until
we have looked everywhere and
program works
for people with other addictions,
don't find the right answer. All of us
who
turned to raw food
can also work for people with cooked food addiction.

I
had some serious reasons for doing

is
so, either health

it
prob-
understand
I
now
that
by teaching only
is
why raw food

1
lems, ethical, spiritual or other reasons. For me,
was the
good,
of
1,
could not help anybody. There
about
will
person out
matter of
life
and
death.
knew
would
die if
didn't seek
000 that can stay on raw food with

I
power and with-
that truth for myself. All
members of my
family had very

food.
out support.
able to stay
have met two or three people

for over
will
who have been

when
serious health problems before
we went on raw
We
on raw food
one year by using only
have described our family story in our book
Raw Family.
willpower.
The problem with

for comfort.
power
is
that in times
Addiction to cooked food
is
harder and stronger than any
you
feel angry,
hungry, lonely or depressed you turn to
other addiction. In most of the books on drugs they say the

earlier the
cooked food
That
is
drugs or chemical substance are taken, the harder

off.
precisely
why developed
I
12 Steps
this
to
Raw Food.
in
they are to get

food.
Think about the

likely
first
time you ate cooked

to a year old.
In the last year
and
a half
have taught
program
You were most
about
six
months
took a
Did
Washington, Minnesota, Oregon, Arizona, Maryland,
you
like
cooked food when you
first
bite?
Probably not.
to
Colorado and California. At
first
was
afraid.
didn't
know
it's
You don't remember. Let us make an analogy. Think back
how
people would
react.
thought,
"It's
so radical and
so
when you
acquired
ter"
first tried coffee.
How did
it
taste? Bitter.
is
Did you
an
bit-
different."
But then the majority of students

to
who went
have stayed on a
ask yourself,
"How
can adults drink this?" Coffee
through the 12 Steps
Raw Food program

months
a very powerful
taste.
We
is
ignored our body's response of "ugh,

coffee until
100% raw
and, as
diet for several

It's I
to over a year
and they are
and kept trying
we got used
to
it.
We
did this
continuing to be raw!
I
program already
because coffee
a social
drink and a*symbol of adulthood.
stated earlier,
keep working on improvements.

has
Did you
like
beer the
first
time you tried
it?
What about
a first
The
2 Steps to
Raw Food program
more
differences
cigarette?
Do
you remember your body's reaction? "No, get
60
12
Steps to Raw Food
that
away from me!"
When we
first
try anything that
is
not
first
healthy,
tried
rash.
our body always gives us a warning.

cried.
When yon
(
a
CH APTER
EIG
HT)
cooked food, you probably
Maybe you even had
But your mother thought you were teething. So your
mother, with the best intentions, continued to feed you
cooked food. Then you got used to

addicted to
it.
it
and then you got
Step
is
One
However, there
a big
problem
in calling
cooked food an
addiction. Addiction has a poor reputation in our society.
Addiction
is a word we don't like to associate with ourselves. None of us want to say, "I am an addict." We don't like others to look down on us. But the truth is that most of us are
addicted to something, be
it
shopping, accumulating
call
have lost control of my addiction to cooked food and my eating is becoming unmanageable.
I
admit that
tilings,
watching
TV or eating sweets, etc. We

like to call
these bad habits.
We don't
steal
I
them
addictions.
dirty
When we
hear the
word "addict" we imagine
and depressed people who

children.
It is
money and
want
hurt
women and
I
The
again.
to
I
first
step
is
the hardest one. This
is
the time in
my
and
classes
when some people

if this is
get up, leave die building

I
to apologize if
hurt anybody's feelings.

feel
not
slam the door on their way out.

apologize
the
never hear from them

feel.
my intention
What
I
to offend
is
you or make you
uncomfortable.
is
way you
do a
Please don't rush
have found
so incredible and
my
intention
to
make up your mind.
Let us
little
work.
share with you, for the
good of all.
Cooked Food Dependency Questionnaire

This
is
a questionnaire to
determine addiction to cooked
rood. Please answer "yes" or "no" to each of the following
questions. If you
"rare" then
want
to
answer "sometimes," "maybe" or

be honest.
answer
"yes." Please
If
you are not hungry, but someone
offers
you your
offer?
favorite delicious food,

2. If
do you, accept the
you know
is
that
it is
not good to eat before bedtime, but
there
some
delicious food
on
the table,
do you
eat
it?
&|
62
12
Steps to Raw Food
Step One
63
3. If
you are feeling
stressed,
do you
eat
more food man

feels
pleasurable things in
my
life.
no longer looked to food
for
usual?
4.
comfort.
If
you are
raw fooder and you answered yes on

the
Do you
ly fall?
continue eating until your stomach
complete-
three or
more questions on
You
are
"Cooked Food Dependency

your focus
after awhile.
Test," don't worry.
will shift
For
5.
6.
Do you Do you
eat
when you
are bored?
those of you
who
on raw foods 99%, you may consider

rest
notice restaurant signs even
when you
are not
food comforting and pleasurable for the
of your
life.
hungry?
7. If
Hanging on to
offer for a free dinner,
that
1% cooked
It's
food in your diet keeps you

quits drinking
Is
you are made an
do you always
craving cooked food.
like
someone who
accept the offer?

8.
but consumes one shot of vodka every Saturday.
this per-
At AU-You-Can-Eat restaurants, do you usually overeat?
son truly sober?
9.
Have you ever broken

before bedtime?
promise to yourself not
to eat
Have you heard the words "rock bottom?" Maybe you

heard that one has to "hit rock bottom" in order to end addic-
10.
Would you spend

favorite food?
the last $10 in your pocket
on your
tion?
Imagine people who have been drinking
for
many years,
ruined their health, lost their families and job, their loved
1.
Do
you reward yourself with food for accomplishing

food rather than letting
ones begged them to quit, but they couldn't. Then suddenly

they hit "rock bottom" and a miracle happened, they became
achievements?
12. 13.
Do you eat extra If you know that

enjoy will
it
go to waste?
sober for good. Have you ever thought about what happens
at
eating a certain food that

feel
ill
you
really
it?
"rock bottom" and
make you
later,
do you
still
eat
used to think that
why exactly that place is so powerful? the time when one hits "rock bottom"
depends on the depth of despair and closeness to death.

If
Do
is
you answered "yes"

a
to three or
more
questions, then
you
also think so?
Then
have good news for you; nothing

that everyone hits
you may have
cooked-food dependency.
to
further from the truth!
Have you noticed
Sometimes raw fooders answer "yes"

ing
more than three

are not stay-
"rock bottom" at different levels of addiction?

get
Some
people
questions. Usually that happens to people
who
emphysema
before they quit smoking,
some
are able to
lose every-
on 100% raw
raw. For
I
diet or they have just recently

a half years after as a
become
a
quit at a very early stage of addiction
and some
100%
still
one and
becoming
100%
I
thing and die but never quit. That
means
that hitting "rock
raw fooder,
still
viewed food
comforting element.
was
bottom"
thing
is
not connected to disease and despair but to some-
thinking that food was a sign of love, that love was
com-
else.
What? What
is
that
magic wand
that returns people
ing from food, and that food was the place to derive comfort
back to the fullness of life?

It is
and
pleasure. This view of food

a half year
changed when
point
I
reached the
called
THE POWER OF ADMITTING. In other

is
one and
mark. At
this
began to find other
words, facing the truth. This
the core of
all
the other 12
64
12
Steps to Raw Food
Step One
65
Step programs. Please try to understand clearly.
The "rock
lost
addiction makes
me stronger. J
have labeled
it.
it. I
know how
is
to
bottom" happens when people honestly face that they

control. Often a lifelong time of suffering
take care of myself because of identifying
Power
in
happens before a
knowing
and we
oneself.
is
person gets ready to admit. That shows that
many
people are
Cooked food
mango, we think,
i
so addictive. If
we go
it's
to the health store
scared of admitting the truth and don't understand
why
They
it is
see an organic
mango and
-oh boy- $2.99 for one

to
so important. Have you ever heard an alcoholic say, "Oh,
"How
expensive!"
Then we turn around
could stop drinking any time.
just don't
want
to."
is
he deli and there are fresh baked croissants for $2.99.
We
don't want to admit they are out of control. That

denial.
called
think,
"Oh
boy,
what a good
illusion of
deal, I'm hungry."
We buy the
numb somebe a raw
I
Or have you
I
heard a smoker
it
say, "I
could quit smoksee that this

is
croissant for
an
quick pleasure or to
ing but
really
enjoy
and
feel fine."
Do you
thing
empty
inside. That's
what we
call
unmanageability.
person
is
in denial?
We all know
is
that
smoking
harmful to
How many of us
fooder, but
for the
have
I
said, "I
would
really like to
the body. Admitting creates a

absolute clarity and there
relief.
By doing so we gain
to get into
when
come home and look
in the fridge,
reach
no need
deep sorrow
comfort food, not the raw food." Think about ques-
or
become
desperately
that
ill
in order to a
make
a change.
When
let
tion
two on the "Cooked Food Dependency Questionnaire."

eat late at night, even
we do admit
this
we have
that
is
problem, then we can
start fixing
Do you
Tins
is
problem and
when
later.
the shift happens. So

I
us hit
because your partner begins
when you aren't hungry, just to unwrap something yummy?

You have decided not
it
rock bottom sooner than

Hello,
will
go
first.
I
when we have
is there.
lost control.
to
my name
I
is
Victoria Boutenko, and
am
I
cooked
eat late at night before bed, but
you do
anyway because the
food addict and
have been clean for eight years.

I
relapsed
temptation
sure.
The
treat
promises us some kind of pleaus pleasure, so
only once, and though
don't want to eat cooked food right

try
We remember times when the treat gave

it.
now,
know
that
if
would
cooked food then

1
would
about
big giant
we want
rides
This
is
addiction,
when
the
want and need over-
start eating
and wanting cooked food.

that the desire for
in
know
that
is a
your decision not
to eat before bedtime. I've seen 132
myself.
know
cooked food
people
who had
cancer,
and they came
to the health institute
sleeping
somewhere
it is
my
body; sleeping right now, very
and they
stay raw.
lege.
felt better.
Their tumors shrank, and they decided to

to
soundly,
not interfering with
my experience
fully.
I
of being
They even applied
new
jobs and applied to colall
completely alive and living

I
my life
But
ate
also
know
I
that
this
it.
But when they went home, and Christmas came, they
am
cooked food addict, and,
that if
cooked food,
There,
tailed. All
left
of them died. They couldn't stay on raw food. They
big giant could

I
wake up and take over

over dead at
still
my
life.
said
children and loved ones behind because they couldn't
admitted to being a cooked food addict. The world
is still
resist
the addiction to cooked food^That
is
the truth.
here.
No one fell
me.
my
revelation.
All
is
My husband
Admitting
still
their
names.
knew
I
those people.
was teaching
know them how to

I
loves
My children
love
me.
well.
my
grow sprouts.
was talking
to their families. Their families
66
12
Steps to Raw Food
Step
One
67
supported them. But they couldn't resist their addiction to cooked food and they died. I remember Cynthia from Michigan who had support from her whole family. She was a schoolteacher. Her three sons told her, "Mom, we're going to
Linda:
for a very
think
hit
rock bottom.
had been on raw foods
long time. During Christmas

I
my family came
I
around and
to
decided
I
wanted
a traditional holiday.
I
wanted
and
make juice
alive."
do
all
the things
roca,
used to prepare.
did
for you. Just stay
pumpkin
pie
on
this
raw food
diet
and
stay
almond
it
and
all
Her husband
said, "Stay raw,
we
these comfort foods that they loved and

1
all
support you." She
gave
ill
me
couldn't stay on the raw food diet.

died.
great pleasure in preparing for them. Anyway,
got
Her cancer came back. She

cooked
very
after the holidays
Cooked food
stories
from eating
all
that
cooked food.
is
addictive.
life
That was
that the addiction to
It is
my
rock bottom.
definitely
These
food
fear
is
from
show
Dalia:
nitely
My eating is
stronger than the fear of death.
unmanageable, and
I
defi-
stronger than the
of disease, no matter
how great
have an addiction to cooked foods, and
think
it's
the suffering and pain.

is
because
The only way we can conquer cooked food

ing
my parents
introduced
me
to
cooked foods
at a
very
by understand-
how
young
age,
addictive
and reinforced behavior with cooked food.

That okay to have
it is,
by seeing that
it
has control over us

is
and by using a
ful force
I
Carol: I'm having a hard time with this one.

Victoria:
is
12 step
If
I
program. Support
the most power-
know.
hard time.
didn't have support in
my
a
family,
Carol:
would probably
die.
For a long time
guess I'm not at that point of admitting that I'm
didn't realize that in
my home
I
addicted.
Victoria: That's okay. Please feel
had an
AA
group that gives
me
hand whenever
I
been 100% raw for eight years. feel completely committed to eating raw. I have forgotten about
I've
feel
weak. Yes,
welcome anyway.
in that direction.
Carol: I'm really wanting to
move
But
cooked food.
When
I'm struggling with talking about

Victoria:
I
my
addiction.
walk down the
streets,
don't notice
I
restaurants any more.
When
appreciate your sharing with us.

it's
go to Barnes and Noble

I
don't pay attention to the coffee smell. But
Bryan: I'm definitely addicted, and

I
just unbelievable.
know that
if
got hurt and
had go
I
to the hospital
little bite,
I
where they don't have
raw food, and

be horrible.
took a
Kathleen: I've been on and off of raw foods for almost three years and I think it's really true that I am addicted.
I've seen this
know the outcome would happen to many of my friends.
When
always
I'm cooking tofu, or
rice,
or whatever for
it,
my family,
know
that
don't
Something happened and they went back on cooked food, even though they had been strong, solid 100% raw fooders
for a very long time.
want
to eat
diat I'd rather put

I
energy into creating something raw. But cooked dishes with them.
often
end up eating
So
know
for myself that addiction to
my body. The following fragment of sharing from a workshop demonstrates responses of different people to Step ]
is still
cooked food
in
c CHAPTER
NINE
Step
I
Two
believe that live vegan food

is
the most natural diet

for a
human being.
n Part
One
of
this
is
book,
we have
presented several reasons

diet for the
why raw food
the
most natural
We
discussed the importance of enzymes and
human body. how they

to adjust to
relate to health.
We
discussed
how
the
body has
cooked food by creating health-damaging mucus.
We dis-
cussed the relationship between raw food and bacteria, parasites
and
disease.
I
In addition,
would
like to
share
how raw food

we
all
has
changed the
life
of
I
my
family. Eight years ago
became very
depressed.
sick.
had arrhythmia and was severely

arthritis.
My
husband suffered from painful

for his hyperthyroid.
He
had surgery scheduled
My son
was
diagnosed with juvenile diabetes and was prescribed

insulin.
My
daughter had asthma*
All these illnesses are
considered incurable by medical doctors.
We
also
had
of
many
other problems
like indigestion, obesity, lack
69
70
12
Steps to Raw Food
energy,
mood
swings, dental problems and others.
("
CHAPTER TEN
However,
after
we
I
all
went on
raw
diet, all
four of us got
completely cured. Today

constant happiness.
we
experience radiant health and

is
believe that our health
beyond what
most people experience.

because we
ly
We don't
have any medical insurance
feel totally in
charge of our health.
We continualon
experience a high level of energy. Each one of us can run
Step Three
I
for
many
miles. In 1998
we hiked
across the United States
the Pacific Crest Trail. Other people
may
have doubts, but we
know all the changes in our we went on raw food.
health started to
happen when
shall gain necessary skills,
learn basic raw recipes and obtain
equipment to prepare live food.
How important
that for
is
tasty
raw food?
is
We have agreed earlier

first
most people eating
pleasure in
a
life.
Therefore most people
WILL NOT
stay
on
raw
diet if the
food
is
not delicious. Can the raw food be as tasty as cooked

I
food? Absolutely!
have learned
how
to
prepare very deli-
cious raw food, and

secrets of
my
family has been successfully teaching

to
raw gourmet dishes
hundreds of men and

last
women
of different ages. During the
few years
simply
stopped telling people that
Once
woman
called
my food is raw unless they asked. me and asked, "I heard you are a
She
I
good cook. Can you

was not in
1
cater for a wedding, for 50 people?"
did not ask for a raw wedding, but at that particular time
a position to refuse the extra cash.
3*tier
So
said, "Sure."
had so much fun preparing a

soups, salads, portabella
wedding
cake, appetiz-
ers,
mushroom
burgers, sundaes and
ice
creams! There were no raw fooders at that wedding. All
71
72
12
Steps to Raw Food
Step Three
73
guests were accustomed to a Standard
American Diet (SAD).
different frostings
Nobody complained! The only question everybody asked was, "How come everything is so delicious?" Guests loved
food and they wanted to meet the chef. When everybody that all the food was raw and
I
on them. She was talking about
this for the
entire day. "It's so simple!" she said.
the
to
ers.
My husband
He
said, "It
Igor was afraid to
make
live
gardenburg-
announced
all
was easy with

with oil But
a
real
I
meat, you just cut a

a
vegan,
people
tasty."
piece
and
fry
it
were very surprised "that healthy food could be so You're not going to turn into a raw chef just
ing, as
meat from carrots without

live
it
now am supposed to create cow?" He saw me preparing
by watch-
you cannot turn into a good swimmer by watching Olympic swimmers. In order to learn how to swim, you need to get wet, and cold, and get some water in your nose. If you want to become a good raw gourmet chef, you need to unpack your new blender, processor, juicer and
te!
just
gardenburger hundreds of times but he was afraid that was too complicated for him. For six years he never even
make one. Then we had an emergency situation when too many people showed up for a dinner. I was busy
tried to
preparing soup.
Who
will
make gardenburgers?
Igor didn't
dehydra-
have
and place them on the counter
own them,
It's
use them,
jump
in
your kitchen. Don't and get messy. Get your

in
it! Even before I finished making soup he was done. Since then I have never made another
a choice.
So he did
live
gardenburger. Igor took over.
hands
Now we
call this
dish
sticky. Spill the
the kitchen.
contents from the Vita-Mix aU over unavoidable, so the sooner the better.
If
"Igorburger."
Igor started to enjoy preparing raw food
your creation doesn't taste good yet, put it in your compost. AU earthworms from your neighborhood will gather into your garden attracted by your cuisine. You can only learn by trial and error how to
Experiment, have fun.
more and more.

Borodinsky
He
created
many of his own

all
dishes. His Russian
crackers are popular
over the world. In Iceland Igor was
demonstrating
how
to create a
raw sandwich. He put
live gar-
make
denburgers on crackers and decorated with dry olives and
delicious food.
five years
For
my
daughter Valya was afraid to make

"I
frost-
ing for the cake. She said,
When people tried his raw sandwiches they were amazed how delicious Igor's sandwiches were. One woman
paprika.
won't make
it.
It
won't
taste
exclaimed, "This sandwich

If
is
worth
living for!"
good." Once
was out of town and our close friend asked
you want
to learn
how to
Valya to prepare a cake for a birthday.
prepare delicious raw meals,

is
My daughter had
I
to
the entire cake by herself and she did. When home Valya told me "It was so easy! You just
make
please read attentively the rest of this chapter. There

cipal difference
a prinlive
got
between cooking meals and preparing
take nuts, dates
and water, and blend
it,
and
it's
a frosting! If you
want you
table will help you to understand preparing raw dishes we cannot rely on recipes.
iood.
The following
why
in
can create different flavors by adding vanilla, or carob, or lemon peel or other natural ingredients, but it's so
Valya showed
simple!"
me a good
dozen cute
little
teacakes with
74
12
Steps to Raw Food
Step Three
75
Comparison of cooking and preparing

Ingredients in cooked food
ingredients in raw food
follow every step, measure everything and turn out with
something different each time because of the variables inherent in live food.
always change their

taste as a result
initial
never change their

taste.
initial
Cooked
the
all
corn, cooked zucchini, cooked peas

taste
of cooking.
and other cooked vegetables

oil
almost the same and require

corn, zucchini, peas and
Cooked food has pale unattractive colors and textures.
and
salt
added,
at
least.
Raw
Raw food
is
very colorful
to
other raw vegetables,
and naturally appealing
have their
I
own unique
taste that
I
is
human
The
raw
original rich flavors of
fruits, vegetables,
impossible to confuse.
eyes.
When
prepare a raw dish
use recipes
only as ideas, as general guidelines or just for the ingredients.
The
raw
original rich flavors of

fruits, vegetables,
Then
adjust the final taste using a
method of five
tastes.
if
nuts
nuts
There are thousands of different
tastes in natural will
food but
and seeds disappear almost

completely after being heated.
and seeds
after
stay in the food
we could balance
live
major ones, the food
be so delicious
preparing without
that everyone will say,
"Wow!" These
five tastes are: sweet,
heating.
sour, salty, spicy

tastes,
Plain cooked food
you
will
is
tasteless,
Raw food
When you learn to balance the five make delicious food. When all five groups of
and
bitter.
is
naturally delilittle
requiring enhancement with

salt,
cious and requires very
the taste buds
on your tongue
are excited
you
will say,
"Wow!"
pepper and other condi-
or no condiments.
When you
sure that
attempt to un-cook a delicious meal, make

are present in the final taste
ments.
all five tastes

is
and not
even one
missing. People
for
The
taste
of cooked food
is
The
taste
of raw food
is
gourmet meals everyday

tell if
who have been preparing raw many months, definitely could

just tasting
determined by condiments.
determined by a bouquet of tastes of main ingredients.
one or two ingredients are missing by

to taste freshly
food
five
once or twice. Others have
made meals
Is
it
Condiments have permanent

taste.
times, asking each time a very simple question:
spicy
Raw
fruits, vegetables,
nuts
enough? enough?
Is it salty
Is it
enough?
Is
it
and seeds have wide spectrains of tastes.

cooked food,
is
sweet enough?
Is it
sour
bitter
enough? The
five tastes don't
have to be
strong but just
enough
for a particular dish. For example, the
When making
important.
When
preparing a raw dish,
strongest tastes in a gardenburger should be sweet, spicy and

salty
to follow a recipe
the
most
following a recipe doesn't
with only a touch of sour and
bitter,
but
all five
have to
guarantee a delicious
result.
be present. Otherwise the gardenburger will

Usually,
taste bland.
You need
the final
to always adjust
when you have

first
just
prepare^ a dish and go

tasting,
taste.
through your
round of five-spoon
two or three
tastes are missing.
Add
ingredients for the missing tastes,
mix
76
12
Steps to
Raw Food
Step Three
77
again and start five spoon tasting

until the five
call this
major
over again. Continue tastes are balanced in the nice bouquet

all
For a sweet
I
taste add:
taste." In the beginning adjusting can take longer than preparing. Don't be discouraged
process "adjusting the
raisins; fresh fruits
figs, dates, prunes such as ripe banana, mango, peach, pear;
Dry
fruit
such as
your pace
will
raw food
speed up with practice. A, the same time your
become unbeatable. Whether you prepare a cake, a dressing or

will
all five
nut
the bouquet of
cutlet,
tastes
some
cloesn
needs to be present
if
We
for
it
apple juice, orange juice, raw honey or fresh stevia leaves. For a spicy taste add: Garlic leaves or cloves, onion leaves or bulbs, ginger, mustard greens or seeds, radish, horseradish, cayenne pepper, wasabe sea weed, herbs fresh or dry such as basil, dill, cilantro, rosemary, cinnamon, nutmeg, vanilla or
reason, have this idea that

t
peppermint.
food
is
already healthy,
have to be delicious. So we throw the celery and lemon juice into the blender and mix and we don't even taste it. But when we begin to eat, it may be unbearably bitter or too sour. That's why we
!S
For a salty
taste add: Celery, cilantro, dill, parsley, sea veg-
etables such as dulce, kelp, nori,
arame or
Celtic sea salt.
For a bitter
taste
add: Parsley, celery tops, endive, garlic,

leaf, sage,
missing.
After approximately one
use the taste test and add what
onion, dandelion, bay

pepper.
poultry seasoning or cayenne
and a
raw food you
half years of consuming
700%
will start noticing that
you prefer
to eat
rather than prepared

all
whole food
wholefoods, if they are

in
bouquet of taste
more and more often:As a matter offact, ripe, already have the most balanced them naturally. However, their
cate that unfortunately, after
taste is so deli-
many years of consuming

taste
foodftUed w.thcond.ments, our taste. That is why we need a
cooked buds cannot enjoy natural
transition time.
The following
taste
is
is
groups. This
Planet Earth.
Many
of suggested ingredients for five only a fraction of what is available on

a list
You have to apply common sense and not add vanilla to the soup or garlic to the candy. Please be creative, these are
just ideas for
one or two
plants possess different tastes but have
that are dominate.
you
cider vinegar.
For a sour taste add: Lemons, rhubarb, lemon grass, sour grass, sorrel, tomatoes, rejuvelac, nut or seed yogurt or apple h
CHAPTER ELEVEN
Step Four
I
shall live in
harmony with
people
who eat cooked food.
have a question for you.
What emotions do you

you what
life
feel
do? You probably when another person was giving you advice and you didn't agree. What was your reaction? Can you remember a time when a friend said to you
to
when someone
is
telling
had many instances
in
your
something
like,
off these dread locks." Or, "Paula, you should stop smoking. You have children."
ting fat." Or,
"Gary, you need to "Tom, you should cut
start jogging. You're get-
Did these suggestions help you? Probably not. Remember when you were a kid and your mom or your dad said,
"You're running around in the streets too much, you really need to read more books." How did you feel?
drawn
Dad,
to
I'll
Did you feel books immediately? Did you say, "Oh, thank you, go and read right now?" Chances are you felt and resentful and the
go pick up a book,
sit
rebellious
last
thii^ you wanted to

read.
do was
to
down and
Here are
to
what
my students
said in the class
aboutmeir response
79
80
12
Steps to Raw Food
Step Four
other people's "unsolicited helpful suggestions."
81
Nancy:
would breathe
it.
We
I
need to do
a little smile, but
just the opposite.
of course
When you
decide to
wouldn't do
George:
I
become
to
raw, talk to your family as
soon
as possible. Explain
just smile
I
and ignore.
them, "You
is
know
I
darling, this
is
not about you. Eating raw

myself. I'm not asking
Dorothy:
would
rood
feel resistance,
and
the choice
am making for
really
hate that feeling.
you
to
would hate being forced and

Bryan:
to eat
I'd
raw food.
It's
have to
okay with
start
being dishonest.
me
that
you continue
I'd feel really sarcastic.

I
drink beer and smoke your cigarettes, and eat your favorite
steak.
I
Whitney:
wouldn't do
love
It's
it,
because
you the way you

not about you.
I
are. It's
it's
not their choice.
me
who's trying to
I'd
have resistance.
change.
don't expect you to follow me, to
Wendy:
want
I'll
to please.
want
to
do what they ask and be
me
be interested, or even to try

family asks
if it's
my
food." Don't wait until your

in front
to do, but then
be secretive about
okay to eat cooked food
of you.
it,
resentful.
Go
Carla: Depression, so bad.
ahead and
with
relief.
talk to
them
right away.
Watch how they will sigh
Sam: Sometimes when they think

thing even
that
I
should change someit,
if
know
right
We don't even
uncomfortable.
the
it's
right,
won't do
but
I'll
get
mad
of
have to speak to
make
those
we
love
know
it's
and I'm not doing

us that they
feel
Some
of us throw certain glances that convey
it. I
get a
little bit
anger too.
same meaning
as the
words discussed previously. For
When someone
what
is
tells
know
example, a
better than
we do
ly is
good
for us,
we
tend to
angry and upset,
woman in one of my classes said to me, "My famiangry with my raw foodism even though never pushed
I
like
they're trying to control us.
We feel
anybody
years.
to eat
raw food.
12
annoyed, negative, and
My husband
for
has been vegan for 30
we
shut them and their advice out.
We
My son
feel
is
and they always ask
me
to prepare
feel
attacked, hurt
and
cooked
diet.
uncomfortable.
meals.
I
When I cook food

much
them
go off my raw food

all
That
is
precisely
how your
don't
family
support.
is
going to
My son
makes
feel if
you
kinds of jokes
1
come home and show off and say, "I am raw now." An announcement of a family member to be a raw fooder can be a frightening thing for the rest of the family. Cooked food is what we all know and consider normal and expected in
our culture.
about
my green juices, and

I
he wonders
why have
to eat
my
cake with a spoon."

thing that irritates
said to her,
"You might be doing some-
Do you want
you
tell
those you love to feel rebellious,

is
aware of. Just watch and catch those moments. Don't watch others. Watch and see what you are doing to antagonize your famiyourself,
ly."
them
that you're not
negative, shut off, controlled or angry? This
exactly
how
it
The next week she came
to class
little
and
said, "Yeah.
caught
they will
feel if
them one
myself several times poking

places. I'd say
day, "I'm going to
pins in certain painful
be raw
out.
I
now, so don't
eat that crap in front of
me!
something hurtful
Just the look of
m look disgusted or put

my
family,
makes me
sick!"
changed
my
attitude
toward
it
and
they, in
turn, shifted
toward
me
and
only took one week.
When
82
12
Sleps to Raw Food
Step Four
83
started accepting them, then they accepted
husband
in bed.
is
making juice
says,
me back. Now my every morning and bringing it to me

want you
make."
classes
to stay
didn't
mention her
diet
change to them. One year passed.

by.
I
We
were driving through Denver and we stopped
saw Tina's
is
He
'Honey,
on raw food.'
and
husband, Sam, and he looked
different.
said,
"Sam,
some-
Suddenly
is
my
house has become

I
a peaceful place,
my son
and
if
thing wrong? You have changed."
He
replied with a grin, "I

is all
willing to try everything

I
became 100% raw one month

and the children are raw,
too."
ago.
I
The family
happy
am making my
told
living
by teaching raw food
asked,
"What happened?"
have been on a
100% raw food
diet for eight years.

I
But
Sam
one
told day,
me the story of why

about
a
he became raw.
He
said that
at
somebody had
been so mad.
I
me
ten years ago to go raw,
would have
month
ago, he'd
gone
sat
to pick
up Tina
wasn't ready.
Cooked food
is
addictive.
work.
He arrived
a little early
and
down
within view of
Giving up cooked food

their
isn't easy.
Everyone must choose
her desk to wait.
He
noticed that his wife was so beautiful.
He
own
time.
is
saw the customers
flirting
with his wife.
He was
looking at
Another example
my friend
Tina from Denver. She had

she had to go to
her through
new
eyes.
He saw how she'd

I
gotten so healthy,
so inadequate.
a serious health problem. For
many months
to
sexy and beautiful. All of a sudden he

said, "I
felt
He
the hospital to undergo a procedure that was very embarrassing
ran to the restroom and
looked
at myself. I
saw
and painful
for her.
When we came
town
to visit, she
puffs
all
I
under
I
saw what we were eating and she was interested. She asked, "Can you show me how to do it? I'm willing to try because
have surgery
(a
over.
my eyes and a red face and gray hairs sticking up opened my shirt, and I looked at these pimples all
is
over
that
my chest. Nobody
going to
flirt
with me."
He
told
me
colostomy) scheduled in two weeks which

do."
would rather not
Within a matter of days, she started to
he realized Tina had been getting healthy and beautiful and he had just been aging. Sam decided he needed to make
a
have normal bowel movements. She went on raw food for
change so he could keep up with

I
his wife.
good. She avoided the surgery. Tina understood that for her,
there were only
health, or
way back home

raw
like you."
begged her to please help
He said, "On the me to become

raw, the children
two choices: raw food, no surgery,

At the time of our
life
and
Tina was happy to help her husband become
cooked food, colostomy and eventually death.

life.
raw. Tina told

said they
me
that as
soon as
Sam went
Tina chose
visit,
Tina's four children
were major junk food eaters and her husband enjoyed vodka,
steak,
wanted to be raw too! Her daughter became thin and beautiful and was now taking part in an audition for the
theater.
pork chops and

tell
pig's fat,
which he used
like
bologna.
Everything was just going wonderfully. Tina said that
Tina did not
her family that she was going raw. She kept

said, "I'm
she
felt a call
from God, and things happened

life.
like
never
cooking for them as she always did. She

keep
it
it
going to
before in their
a
Tina
is
quiet."
agreed with her.

irritate
said,
"Don't even mention
word
to her family about

it
woman. She didn't say becomin^raw. She made her food

very wise
to
them. Don't
them. Let them just leave you alone.

to
and enjoyed
ly.
without putting any expectations on her fami-
Tell
them
that
you don't expect them
do anything." Tina
Her body healed and her family observed the changes.
84
12
Steps to Raw Food
Step Four
85
Because of her good example, her family made the choice to

follow.
I
carried away.
that people
made
a lot of
enemies before
understood
need
to find their
own way and
decide their
own
can give you
many similar examples how important
that
show the
eat
path.
importance of living in peace with people

food".
who
it
cooked
crucial!
When we respect
afraid to
tell
other people's rights
we can
ask for sup-
Do you
understand
in
is? It is
port from our loved ones.
We
need to be sincere and not be

supI
What do we do
irritated
in
our
real life?
the peace around ourselves.
We do the opposite. We ruin We start the war. We make people

live
this.
them,
eat
"My darling, please help me. I need

raw food
I'm
I
port.
need to
I
with raw food. Please make a conscious choice to

all
cooked food
I
feel as if
my health, because when eat eat raw food, falling apart. When
for
I
peace with
around you. You can do
This in
when
the
feel
I
more energy and
have more love for you. Please help

I
miracles happen.
When
people are not afraid that you are
me.
ing
don't need you to be raw.
have an idea. Instead of buy-
going to put any pressure on them, they are willing to cooperate.
me
chocolates on Sunday, will you

exotic fruit
buy me
a ripe
mango?
I
We
have no right to control others.
We
have no right to
Or any
would be
a great
pleasure for me.
so
expect other people to change
when
they are not ready.
We
is
have no right
to tell
them what
to do. In fact,
our duty
to
explain to others that
we
don't expect
them
to change.
appreciate your thoughtfulness. Those cookies mat we have in the house, it would be so helpful to me if you'd keep them in your truck so that I can't eat them in a moment of weakness. I
Does that mean

ners?
say,
that there won't be
any more family din-
appreciate your support so much."
Why not? Go
let's
I'll
home,
sit
down
with your partner, and
Be firm with your

tives.
friends,
co-workers and
all
your
rela-
"Honey,
have a family dinner. You enjoy your pork
If
you
are not firm they will continue to offer

tell
It's
you
chops and
enjoy
my stuffed
bell pepper. We'll talk

all,
about
is
cooked food. Be vulnerable and

friends, "Listen
I
your family and close

very important for
our day and

about
love.
we'll
enjoy our time together." After

is
family
need your help.

I
me
Family
not about food.
When
your loved ones
and
I
my
health now, that

it.
go on raw food. Without your help

offer
know
that
you are not expecting anything from them, they
cannot do
Support me, don't
me
any cooked food.

it
can relax around you. They can support you without feeling
pressured to change.
ourselves
You can
eat absolutely
whatever you want but don't offer

is
to to
We raw fooders have made a choice for for serious reasons. We made the right choice for
food
I
me
we
please."
To ask
for support
different than to ask
them
go on raw food. People would love to be supportive, because

usually have love in our families
Millie
is
us, not the right choice for everyone.
and among
Millie
friends.
When I went on raw

advice to you.
food.
I
did just the opposite of
my
good example. When
was diagnosed
went around
telling
everyone
to
go on raw
was chasing overweight
ladies in Safeway, trying to

I
with breast cancer, she started raw food. Her whole family, three big sons and her husband were hostile and just hated
the
explain to
them how easy
it is
to lose weight.
was so excited
I
word "raw." Then
Millie attended the 12 Step class.
With
about the healthy changes
my
family was experiencing,
got
Step Four in mind, she went through and rearranged her
86
12
Steps to Raw Food
Step Four
&7
communication with her
family.
heard from her via email
some weeks
ly
thought of
after the class.
that." After
She
said,
"My husband
he gave
it
a thought,
it's
is
growing
he came
proud of me! Everything worked
and told
home
his
just miraculously!
My fami-
mother, "You know,
okay with
now
understands that
not going to try

said,
I
need support." Because she has
my diet." In
few days he
cancer, they understand she needs support, and since she doesn't want or demand them to be raw, she doesn't put
A miracle happened, Mom

met people who
started to
me if you're called me back and
wanted
to try
my food!"
pressure on them.
They
feel
very balanced and in peace.
No
benefit
how we would love the rest of the family to from raw food, we can control only one person in the
matter
It is
push their family on raw food even before they tried raw diet themselves. Like Linda and Jim. After Linda visited just one raw food
class she
not our business to control our children or our parents, even if they are dying from cancer. I
learned
world, ourselves.
came to the next class and complained that her husband didn't support her. Somehow she dragged Jim to the last class.
home and demanded
came
Jim go on raw food. She
He had
my lesson when my mother was

all
already developed strong prejudice
dying from cancer
and
resistance towards
and
flew
the
I
way
to Russia to put her
on raw food so she
was working very hard, going to the farmers market, buying carrots and juicing them all day long. On the third day as soon as I left to the market, my mother whispered to my brother, "Can you make me some scrambled
survive.
would
Jim became very two months Jim called me and told that he has been 100% raw for two months but Linda found
interested. In
it
raw food. After listening
to the lecture,
challeng-
ing
and went back

If
to eating
cooked food.
will try
people around you have any suspicion that you

raw, they will criticize
eggs? I'm starving!"

tilled
When
returned
my mother's room
it."
was
with the smell of scrambled eggs.
My brother said, "I

At that minute
I
don't
felt
is
want
to
lie
it
to you.
She asked for
make you go off raw food. Don't argue with them and don't try to prove scientifically that you are right. Instead you may tell
to
to
make them
you
them, "I
am
how cruel
feel
deeply
teel
was
for
me
to
it
push
do?
not ready, what good does
my mother. If she really We have already discussed

we
are not
moved by your concern about me but

your plate and
I
believe
me,
very well. As always, food will continue to unite us.

will eat
Now
how we
ready
I
you
when someone
will eat
tells
us something
mine, and we
will
still
eat together."
for.
When you make
your food, don't
just put a
will
is
know one young man from Seattle who told me that he really sorry for his mother who is suffering from tremen-
bunch of sprouts on your plate because your partner think you are deprived of pleasures. Make
nice looking dish. Later, your friends
yourself some very

will
dous pain. He told

people
me
that
he and
his
mother are the

asked him,
and partners
be
closest
in the world.
He
said, "I
wish she would go on raw

I
food so she wouldn't have to
suffer."
"Do you
some of your food because it looks Then they will try it once and say, "It's not bad."
to try
their loved
drawn
so nice.
know how you make

she
is
her suffer even
more from
feeling that
not meeting your expectation?"
He
said, "I
never
Sometimes raw fooders put ettremely high pressure on ones demanding them, to change. In Phoenix
Arizona, three anti-raw husbands united and organized a
8$
12
Steps to Raw Food
Step Four
89
club for oppressed husbands of raw food wives.
They meet
chapter
this.
doing.
They thought
was turning into a crazy

they
capitalist or
once
will
week and
eat a
cooked pizza. Hopefully
this
something. But
when
knew how important raw food

I
I
prevent the need for
more
organizations such as
was
to
What about
cooked foods,
the children in your house that
you need
prepare meals for?
We
have already hooked our children on

to slowly increase the ratio of
fruits
me and love them, was able to explain to them that it's for my health. I showed them my picture before and after. When looked quite different two
to
me, because they love
and we have
raw
years apart, they could

before.
tell
really
I
was better off than
was
food to cooked food. Have plenty of raw
and vegetables
They never knew

you are
that
could look so good.
How to
be able to
handy
for snacks.
Learn
how to make
live ice
creams, nut
avoid insulting the relatives?

find this out if
If
It's
up
to you.
You
will
milks, nut-milk shakes, smoothies, live candies, cakes
and
really
looking for answers.

in
other kid-friendly foods.

derful. Invite
Show them raw food can be wonat a
there
is
a loving
atmosphere
the family,
we can
told
for
your children into preparing raw food together.

garage
sale.
always
work
things out. Eight years ago

that
I
when
first
Buy them
cheap blender
But the most

a big fuss see.
my husband
to
wanted
to try to
go on raw food
two
important, be a good example and don't
make
months, he told me, "No way, I'm a Russian man, I'm used
Russian borscht with
its
about raw foods. Remember, kids learn what they
Show
fragrance of beef and pork and

if
them harmony and love around

about food.
I
the- table.
We
can
all sit
is
spices."
He
said,
"Food unites people and
you're going
together and enjoy one another's company. Family
not
to
go on
this diet alone, you'll see, we're

first
going to get
divorced." That was his
reaction.
I
understood where
if
am
often asked
how to
1
not insult the relatives
who
asso-
my husband came
was
really
from. But
knew
would
that
the raw food
ciate
food with love and
to refuse their will say that
food
is
disrespectful
1
important for me,

I
find the
for
words
to
to them.
will
To answer
that,
next time we meet

if
explain
food.
I
how
I
felt
felt
that there
was no
life
me
without raw
for
bring a huge gallon of vodka, and
you don't drink
it
clearly
that raw food
was a solution
food gave
me
hope
with
me
will
right away, while standing
up with
a toast for health,
because
was
I
literally dying.
Raw
me
a big
you disrespect me,

you
as a native Russian. I
assume
that
most of
of survival.
knew
that
would find words
to explain this.
have no problem find
my
correct words for refusing
my
offer
without insulting me.

I
When went to Russia and refused traditional Russian food my relatives felt offended for a while, but then when they knew how serious raw food was to me and my health,
they weren't offended any more. Yes,
friendships, but gained so
I
did lose
some
people's
many more
other friendships.
I
My
family in Russia didn't completely understand what
was
CHAPTER TWELVE
Step Five
I
shall stay
away from temptations.
Imagine
raw island where
all
people are raw fooders.

street,
There are no smells of cooked food on the

or ovens in the kitchens,
no
stoves
all
nobody cooks The
their food
and
the
restaurants serve only live cuisine.
billboards ask, "Got
wheat-grass juice?" and

fruits for
all
children get baskets of exotic

it
Halloween. Wouldn't
be easy for us
island
to live
on raw
food there?
Why is
is
that easy
on the raw
and hard in
our
our
real life?
There are no temptations on the raw island and

penetrated with them.
gain clarity on the
real life
Let us
first
word "temptation." What

I
is
temptation? Please try to find answers by yourself.
will help
you with
a series
of questions.
Is
there a difference between
temptation and desire? Temptation includes desire but what

else is there?
to pet a
When we
desire to eat a
cucumber or
if
we want
puppy, we don't expect anything bad to happen,

far as
eight?
call
it
As
desire.
we know. We ddn't call it temptation, we When do we call desire "temptation?" What
does the word "temptation" have, that the word "desire"
VI
92
12
Steps lo Raw Food
Step Five
93
doesn't? Please try to think so that
you have complete
clarity
Is
bread, pizza, pasta, rice, cookies, cake,
and potato
about temptation.
chips.
Let's
go to the root.
We
have to discover.
Most people
are aware of their weaknesses. If
you have
there anything negative in temptation at
all?
We know we
shouldn't have
it.
Why? We
trouble figuring out which cooked food could possibly tempt
call
temptation something that

long run, we will have
you, the following questions might help.
we know
is
going to hurt
us. In the
cooked
life will
you miss most of all?

slip off in
Which part of the Which cooked food
either pain or disease or death or other problems.
Sounds
could possibly
make you
for
the raw diet?
awful, but
why is
What
is
the
that tempting?
Because
it
promises us pleaplea-
most frightening
you
sure in the short term.

sure? Instantly.
How quickly do we experience

it
going on raw food? Knowing our
biggest temptations helps us to
How quickly does

is
become aware of the
places of
the punishment happen? In
temptations.
I'd like to give
you two examples.

is
the long run, sometimes

So, temptation
feels like never.
Say your biggest temptation

of
popcorn. Then the places
a desire for something that promises us
pleasure in the short term with the awareness of negative
consequences
is
later.
We
we
temptations for you are the movie theaters and sometimes other public places. I classify this temptation as avoidable. Of
course,
if
anticipate fast pleasure. This pleasure

get tempted.
is
you have
call
it
popcorn machine
at
your work
place,
so dear to us that
Now
that
we
clearly
then
would
unavoidable.
is
understand what temptation

desire,
and how
it is
different
from
If
your biggest temptation
coffee,
we can
I,
then the places of

all deli
learn
how to
successfully avoid temptation.

fight
Do you
power?
temptations are: Coffee shops, such as Starbucks,

will
believe that
you can
temptation by your
shops,
all
gas stations,
Stores
some
parties,
some
offices,
even Barnes
I
know anybody who can stand temptations. I only meet people who know how to avoid temptations. That is why it's best for us not to be exposed
personally, don't
& Noble Book

er this
and many other public
places.
consid-
temptation unavoidable.
this exercise.
to
Do
Honestly try to remember
all
your
If
temptations.
temptations in the
there are too
take
field
of cooked food. Write them down.

in categories.
There are two kinds of temptations, avoidable and

unavoidable.
I
many of them, group them
Then
consider avoidable temptations those that you
two pieces of paper.
On one sheet
write "avoidable
can
realistically stay
I
away from
for at least a couple of

if
temptations" on the other "unavoidable temptations."

vertical line
side.
Draw
left
all
months.
call
temptations unavoidable
you cannot control
on both
pages. List your temptations
on the
their presence.
On
the right side of each temptation write
Do you know what
down
the
your biggest temptations are
in a field
places of temptation
you can think
of.
This exercise makes
of cooked food? They are always based on your personal weaknesses to some cooked dishes. Many students in my
classes
late,
you aware of all the places where you could be tempted, so you could get prepared to meet the challenge.
Let us
first
or more of the following: Coffee, chococorn chips, baked potato, popcorn, candies, cheese,
named one
discuss avoidable temptations.
Some examples
of avoidable temptations are pasta, cake, chocolate, specific
94
12
Steps to Raw Food
Step Five
95
national food,
all
kinds of chips, unless, of course, you work
be tempted by
stores that
all
the food screaming at you. Try to avoid

free
at the factory that
manufactures
this food.
When you
decide
hand out
samples of food
at
every
aisle. If
go on raw food, make a serious and conscious effort not to be exposed to these cooked products for about two
to
you
months
order to build up a resistance. Learn to substitute those foods with raw food dishes. Take all tempting cooked
in
or longer
raisins, nuts or raw Keep your mouth busy with raw food and shake your head "NO" when offered samples. The toughest time
have to go there, stuff your mouth with

crackers.
usually lasts about
two months.
that time.
Do what you
can to survive
I
foods out of your house, office and

stash of your favorite
car.
Don't leave a hidden
on raw food through

found that
Read some books on drugs.

yourself.
thought of
it
will
cooked food in the house, because the be chasing you until you eat it, you won't
helpful. Create a
is
raw island around
Remember, what
impossible in the presence of temptations

in a
be able to relax or concentrate on work.

gry, angry, lonely or depressed,
When we
are hun-
becomes very easy and enjoyable
temptation-free zone.
we
think that eating our
Now let
other
us talk about unavoidable temptations.

are:
Some
that
favorite food will help to
numb
us out and give us pleasure.

as
examples of unavoidable temptations
Cooked food
Avoid advertisements as
much
you can
for
about two
members of your
family eat, vending machines at your

street that smells every
months. Have you ever noticed that when advertisers pro-
office, a
bakery across the
morning,
mote drinking, they portray a good time where everyone is smiling. The advertisers leave out the negative consequences
of drinking such as hangovers, throwing up and
fights.
free coffee at free
your work, delicious presents from your friends,

at the store or in the mail, pizza
food samples
day
at
school, business lunches, free candies at your bank, bulk food
Magazines and
TV are filled
with advertisements of cooked
bins in the store, free cookies at your church, family reunions
or processed food.
happy social
events.
Most of the ads connect cooked food to The idea is that if you eat the product
happy and
fulfilled as the
and many
others.
When we
main
to
were dealing with avoidable temptations, our
advertised, you'll be as
people
strategy
was
is
to
withdraw ourselves from being exposed

strategy to the
appear to be
in the ad.
We
all
know
still
the ad
is
staged and the
them. There
no way to apply the same
people are just actors, but
we
crave the food and the
unavoidable temptations.
cipline
What
else
can we do? Use our dis-
FEELING
in the ad.
and
will
power?
We
have already mentioned that

will
we
Don't go to parties until you become firm. Go to raw food classes and potlucks instead. Spend your free time practicing how to prepare new raw food dishes. Later, when you
will learn
es,
cannot overcome temptations with

don't see temptations
fine
power.
When we
we
are sure that

reality,
by our
will
power. But in
we can stand them just when we are actually
put together a couple of raw gourmet dishyou could become a party celebrity as have many other
how to
lacing temptation,
we
fail
again.
raw fooders.
Feed yourself well before you go shopping so you won't
However, we can prepare ourtelves psychologically to handle unavoidable temptations without indulging in them.
In
order to
know what
to say in a situation
when somebody
96
12
Steps to Raw Food
Step Five
97
unexpectedly
is
offering us a tempting food,

to say,
we have
to think
ahead of time what we are going

react to that.
I
how we
are going to
I have health problems." Or have decided to quit drinking coffee." Or, "My doctor doesn't let me."
I
cannot drink coffee any more,
say, "I
teach a
game
in
my
classes that helps

this
people to deal with

students prac-
Karen: Lara, guess what!
was
at the Starbucks,
they have
unavoidable temptations. By playing

tice
game
an amazing sale there, and

Latte. Here!
bought you your
favorite coffee
saying
"No"
to temptations with grace. First students iden-
tify their
weakness. Then
we
role-play different situations
Lara:
Oh my God
Oh, Karen,
where they might be offered these foods.
When
is
unexpectedly
Victoria to Lara:
Lara:
What do you
this
is
I
say?
offered their favorite cooked food, people have to
know ahead
so nice of you!
Thank
you! But
of time what they will

playing this
say.
The following
an example of
Lara volun-
don't drink coffee anymore.
have high blood pressure. But
game during one of the workshops.
thank you!
Do you
it?
I
think you could find somebody else
who
teered to play the role of the "tempted" because she wants to
might enjoy
stop drinking coffee.
Now Lara
is
standing in front of the
class.
Karen: Sure!
understand.
father. Congratulations!
Victoria: Lara, are
you sure that you want
to quit drink-
Mike:
ited a
am
your
You have inher-
ing coffee?
Lara:
black coffee factory from us, your parents. You are
Oh
yes,
have been promising myself

I
to quit for
it
wealthy now. According to our old tradition, every morning
two years and the longest
was able
to
go without
was a
you
will taste the
company's
fresh coffee.
week. Just enough for the headache to pass.

Victoria: Lara,
Lara:
Mmm, thank you

let
father,
what
is
your favorite brand of coffee and

it?
doctor
is
seriously concerned
am so moved! But my about my blood pressure. Do

I
where do you usually

Lara: Latte.
I
get
it
you think we could

1
our manager try the coffee? Or maybe

it?
buy
myself at Starbucks.
could symbolically hold the cup without drinking

Mike:
I
Victoria to students: Please
make tempting
real
offers to Lara.
understand, daughter. We'll work something out.

I
Be
creative, so that
your
offer
sounds
and hard
to refuse.
Sarah: Hey, Lara,
am
so glad that
have you as a friend,

a
I
Victoria to Lara: Lara, you will have to say, "No, thank
because
have just
won
I
a certificate
from Starbucks! For
you " plus you have

people down. In a
to
do
it
in such a
way
that
you don't put

is
year one can get free coffee of any kind.

don't drink coffee. So
Lara:
And you know
that
real situation,
when somebody
tell
whole-
am
giving
it
to you! Ta-ta!
heartedly giving you something, you don't
them, "Get out
That sounds so
great!
Thank you
friend
so much! But you

will
of here,
don't drink coffee." Sincerely express your appreci-
know, Sarah, you are

stand me.
I
my good
and you
under-
ation for their thoughtfulness

like,
and make an
alternative offer
have decided not

I
to
drink coffee any more for
"Thank you very much,

If
am
really
touched, but can
we
health reasons. But

give such a gift.
bet you can think of someone else to
drink juice instead?"
they
insist, stay firm, tell
them, "Sorry,
98
\1
Steps to Raw Food
Step Five
99
Sarah: Okay.
Jerry: Lara,
and
driving with you for several
feel sleepy,
easier.
can
telJ
now
that this
we have been
was
my
first
time when
I
really
was going
hours,
to say no. Before this
it's
2:00 a.m. and
we both
moment
feel like
I
have never have paved

real
but we have to
even
realistically
1
thought about
this.
drive. Let us stop at the gas station
and
will
buy for us some
my way. Now
situations.
coffee so
Lara:
we could continue driving. Thank you, Jerry, I don't mind

I
have a whole repertoire to draw from in

all
Thank you
for
your creative
effort.
it it
if
you buy coffee for nap while you
All
my students
yourself, but
know from my experience

So
1
find this
game
very helpful because

1
that coffee wouldn't

little
help
me anyway.
gives ideas for

in
many tough
at
situations.
would rather take a

I
recommend
to play
support groups and
are buying coffee.
Maybe
could
munch on some almonds.
the raw potiucks. Everyone should
have a chance to play at

Scientists
least once.
at
Marlene: Hi, Lara, are you ready for our monthly meeting a coffee shop? 1 have so much news to tell you! Let's go.
Lara:
1
who do
research about drugs and addictive
am
substances talk about a chain reaction.

to stop if to act.
The
reaction
is
sorry, Marlene, but
harder
cannot go
to the coffee
we
haven't decided beforehand
shop.
Marlene:
How can
For example, when an alcoholic has
you say
how we will choose money in his

on the corner,
that?
Are you not
my friend
1
any more?
Lara:
pocket to pay the rent, but he meets

he
is
his friend
Oh, Marlene, of course
not wait to hear everything, but

drink coffee anymore.
If
I
am your friend and canmy doctor doesn't let me

I
I
much more likely to follow that friend into a bar and spend the rent money on drinks. That's called the chain reaction.
When you
will
go to the coffee shop

I
might
into a
be tempted. Let us go to a juice bar instead and
vending machine, you're going to go chain reaction of wanting what you see unless you
see the
will treat
you
to a nice
smoothie.
it
Marlene: But we have always met there, same!

Lara: Listen, Marlene,
I
have already figured out your response. The safest time to figure out how you will react is when you are at home or at a
plaice where there are no possible temptations. This time to figure out what you are going to do.
is
won't be the
the
my best friend
stand me.
and
to offend you. You are need your support now. Please under-
don't
mean
Now go
that
back to your paper of unavoidable temptations
you
face in
your
life.
On
the right side across from each

ideas or strategies
temptation, write
let's
down your
Marlene: Okay,
go for
on how
to
a smoothie.
deal with them. For example,
you could decide
you please share with the group about any shifting inside of you during our game? Do you feel
Victoria: Lara, can
to stuff your
more empowered now?

Lara:
I
mouth with raisins before you get near the vending machine. Or if you live in a home where you are the only one on raw
food, you might designate a part of your kitchen as
a
am
truly
amazed how
tempta-
real
I felt. It
was hard
for
me
tion-free zone.
to say no, especially in the beginning.
Then
it
became
easier
When you
have built some resistance,
want
to encourage
100
12
Steps lo Raw Food
Step Five
101
you
to go out to the restaurants.
You don't have

is
to
sit
home
Jonathan's Card
feeling isolated forever.
To
socialize
important. In the
easier. If
beginning
to
go out with a friend would be
you have
EAT ONLY RAW, UNCOOKED FOODS.

I
three or four raw food friends

a
you may go out together once

meet, and then
call
would
like a salad or vegetable plate
week. Decide where you
will
ahead to
with only fresh, uncooked items:

lettuce
reserve a table. Everybody brings their

all
own
dressing,
and you
tomato
sprouts
scallions
avocado
carrot
celery
have a super time socializing and eating delicious raw
zucchini
broccoli
cucumber
radish
food. In addition,
sprouted seeds to
sit all
somebody can bring raw crackers or little put on top of everyone's salad and you all
onion
kale beets
cauliflower
parsley
cilantro
cabbage
bell
down and
need
enjoy your time together in the restaurant.
We
spinach
pepper
social pleasure.
mushrooms
to
bok choy
arugula
chard
If you don't yet
know how
make
delicious dressing,
mix equal proportions of Bragg's Liquid Aminos with good oil and apple cider vinegar, shake it well and that's your dressing. Have it always in the car. Tins dressing will stay
fresh for a long time.
Thank you for your creative
efforts!
Take
it
to the restaurant,
pour on top
Unfortunately, there are very few places that serve organic

food.
Still I
is
of your salad and enjoy your meal.
think that to go out once a week with your
To make going out
easier
and more enjoyable

that
recom-
friends
pizza.
better than to be so lonely that

get off your diet
you
will
go and eat
mend
that
you use the wonderful card
my friend
on
a
You won't
by eating an inorganic salad

will
Jonathan put together.

paper, cut
it
Copy
the following card

wallet.
I
hard
once
a week. In fact,
having the social interaction

lifestyle.
sup-
and keep
in
your
When go
I
out to the
port you in maintaining a raw food
restaurant alone or with friends,
don't have to feel embar-
By going out you

tations
will get
used to being exposed to temp-
rassed in front of everybody trying to explain to the fright-
and not thinking about them. You cannot always

in
ened waitress
with
a smile. I
my special
think
all
request. Instead
handle her a card
be cocooned
your
own
house. Sometime you have to step
the chefs appreciate a chance to be

beautiful.
outside and be able to handle that.

After a couple of
tions,
creative because
my dishes always come so
you
will notice that
months of staying away from temptayou stopped paying attention to

in general.
the restaurants
get
and any raw food
You might
is
also
an illusion that your addiction to cooked food

eat or try small pieces of
will try a bite
over and
in a
you can
while.
cooked food once
When you
of cooked food once, you
102
12
Steps to Raw Food
might not
feel
much. But on the next morning you might
notice that you will begin to think about cooked food and to
(chapter thirteen)
pay attention to whatever cooked food

give into temptation once more,
you'll see. If
you
will
you might
lose peace of
mind. Then you would have

story of our relapse in our
to start all over.
We described
book Raw
Family.
Step Six
I
shall create
support for myself.
In
to
simple words, find yourself a "raw buddy." All you need
do
is
to find
one person
in
your block,
in
your house-
hold or at your
work with
whom you
meet
daily to talk
to
and
share a meal together. This step might
seem
you
as not
important and hard to

sonal support
is
fulfill.
From my
for the
point of view, per-
crucial
both
beginning of your raw

a
foodism and for the long term. Becoming

out personal support seems to
raw fooder with-
me
next to impossible. At the

is
same time, staying raw with support
fun and easy.

is
The most important
is
that
your buddy
supportive of
what you are doing. You may
call this
person your support

anything you
like.
group, your buddy, raw brother, raw

If
sister
you are
really dedicated,
know you
will find the right per-
son for support. Everybody in
my
12 Steps classes found a

is
support person. In some cases, the buddy

fooder.
It
not even a raw
could be a relative wh<is supportive of the dear one

illness.
is
who
has an
For example, Aneta has cancer, and her
husband,
who
not a raw fooder, decided to be her buddy.
103
104
12
Steps to Raw Food
Step Six
105
How does support
work? Almost always, psychologically,
cookies and your
buddy
will
make
live pizza
or cake. Your
other people's opinions are more important for us than our own. To break the commitment we made to other people
is
buddy-ship
will
encourage you to learn

life
how to
say,
feel
be creative on
raw food and will make your
more
interesting.
much
harder for us than to break the
commitment we made
When you
don't have a
buddy and,
same
your friends are

lonely
is
to ourselves.
gathering for a cooked dinner, you
may
and
For example,
when you go
to a salad bar at a restaurant,
deprived and tempted.
If
the
situation
happening but
will give
you could
talk yourself into eating
something cooked. Your

the beans are really
you have a buddy, then

strength.
a nice
lunch or dinner
you
mind
says,
"Who knows
for sure
if
Support helps us to go through the healing
crisis
cooked, so go ahead and put them on your plate. And these beets, they could be raw. They may be just fermented.
without panic. Support helps us to see our

actions in a clearer light.
I
own
choices and
have seen that people with support
Fermentation
is
good
for you.
is less
So put
it
on your plate
also.
were able to stay on raw food for a long time and

er
And
it's
this
mayonnaise
than one percent of your meal, so
than people without a support group. Everyone
much easiknow
I
OK." But when you go

is
to the salad bar with

effort,
your friend
who
has maintained the raw food
lifestyle for several
years
who
least
it is
aware and supportive of your
then your mind

is
has had support.
shuts up
and behaves. The most
ideal situation
to share at
one meal a day with
this person. Please don't think that
anyway.
too hard to do. You are having at least three meals a day Why not share breakfast, lunch, dinner or a snack dining alone, you can
meal,
I
with your buddy?
When
prepare
a
will just eat
an
am too tired to apple." When there are two

say,
"Oh,
of you gathering for a dinner
you
will
have to prepare some-
thing
more
attractive.
Sometimes you might become more
inspired and create a special meal. Nicer dining will
make
your raw
life
more
is
pleasant.
One
alone.
person
limited in time
and energy, and cannot

pies
dehydrate, grow sprouts,
make raw
and cookies,
all
When
will
there are two people, both of
them
will
be
involved into food preparation. For example, in the begin-
be making salads and your buddy can bring a dressing. Later you can learn how to dehydrate crackers and
ning you
CHAPTER FOURTEEN
Step Seven
I
shall find alternative
activities
or hobbies.
My
existence was concentrated
around
eating.
realized
eat
that as
soon as
live
became a raw
fooder.
When we
cooked food, we
each snack.
from meal
to meal.
We
is
look forward to
We
reward ourselves with food.
When we want
planned
like this,
entertainment,
we
eat.
Very often our day
breakfast, work, snack, work, lunch, work, snack, work, dinner,
TV with
a snack, bed.
Most people have
little
or
no
play-
ing in their
life.
When you
weeks you
go on a raw food
diet,
within a couple of
will begin to
will notice that
your food intake
shrink. In a matter of
months your
around
eating could naturally
reduce to two meals

to
a day.
life
Then you simply cannot continue

eating. People
concentrate your
who
keep con-
centrating
on food begin
to feel deprived of joy

diet. If y<*i like to eat
and fan and
eventually get off die
raw
more than
sleep.
anything
On
you better change your hobby. raw food your body will require less time for
else,
107
108
12
Steps to Raw Food
Step Seven
109
Eating
energy.
less will
save
What
are
you money. You will also have more you going to do with all this extra energy,
to handle extra
Every single person has a dream that maybe has been
time and money? Please don't say with a smile, "No problem!" Yes,
pushed back due to lack of time.

shining dreams.
1
Now you
can pull out those
we know how
money. However,
recommend
If
that
It
you
also find
extra energy could
make
some form of physical

energy of your body
us too nervous. Extra time could
activity for yourself.
will balance the
lead us into deep depression or into another addiction.
and mind.
you had
I
Especially
available.
erly.
when the main pleasure in life, cooked food, is not Time and energy are treasures if we use them propnotice that you are eating
less,
negative experience with physical
exercise in the past,
have good news for you.

activities are
When
you go
When you
on raw food, any physical
going to be
much
stitches
your
life
can-
more
or
not concentrate around food any more. You need to find other things and build your life around them.
pleasant and easy for you to perform.

in
No more
cramps
your
side,
no more shortage of breath and

food
is still
hardly any injuries.

fessional athletes.
Raw
Think of your
Pay attention
to
be discovered by pro-
life
dream
that
you haven't pursued.
In
addition to fulfilling your dream, start a couple of hobbies.

to
what other people create out of inspiration.
Go
feel
to
your
local
YMCA or recreational center for ideas and

your
heart.
at
what
will attract
Below are some dreams mat people shared

shops.
to
my work-
do some
art
work;
to learn to to write a
speak French;
book;
to take flute lessons;

to
go on
a hike;
to
spend time with children;

yoga
classes;
to take to play
with animals;
to plant a garden;
to take Salsa dancing;
to travel; to learn
how
to sew;
c
to scuba-dive.
CHAPTER FIFTEEN
Step Eight
I
shall let
my higher self lead my life.
human beings, spiritual beings. We are not only human bodies. But human bodies are obvious and easv to feel. Our spiritual energy is not as obvious and we begin to ignore it. Our body runs on energy similarly to cellular
e are
phones run by electromagnetic waves.

by touch but we cannot
feel
We can
feel
the
phone
If
the electromagnetic waves.

useless.
we
would ignore these waves, our phones would be
When we
al self.
are
born we are perfectly tuned

to
to
our spiritufeel
As we grow we learn
behave not as we
but as
we
tic
are "supposed" to behave,
we
attain a second, materialisis
personality. This second personality
adjusted to the
life in
society so well that
we use
it
more and more. Then
we begin
to identify this second personality with our
own
sell. Finally,
we
forget
who we
really are.
When we
hear
someone saying that we are spiritual beings, we feel doubts. Our materialistic self demands proofs. All people are spiritual,
nobody
is
more
spiritual than the other.

that.
However,
most of us forgot about
'
112
'2
Steps to Raw Food
Step Eight
113
e ,c easier the career or
nT" ^ 'and wealth. There are many ** T*** ******

is
^
u
other bene-
speak sincerely your inner self speaks You could be greatly surprised by the power and wisdom in your own words. Also don't confuse
and
feelings.
When you
lips.
through your
pleasure. Pleasure
sincere talking with friendly chattering.

a
I
short-term emotion.
fee] pleasure.
dress or ea, a burrito
When I buy a " new

is
Communicate with
dear, etc. don't care
is
animals. Dogs, horses, cats, goats,
deling, a permanent state of being
Happiness
"ne
*7 become pleasure-oriented. becomeT Pleasures are why m order to quit addrctions we need
,n to
"
sp"
^ ^"^ P~%
addictive. to try
are dressed, how big your house are free of debt. But they can feel if you are at peace or angry. They appeal to your human
how you
and
if
you
nature and help
That
is
you to
our original
our best to
spiritual self.
f ere
re several
How can we do
a
P ntua awakening. But you should be able to feel a connec mnec tion with your real self. Spend several days in nature. Your .second personality will w. her away without worldly
way, None of them guarantees
^
lete
connected with your real self. Play with little children. They are less
feel
conditioned and
relax
less materialistic.
Your second personality can
around
com
them.
If
you meet a person who, you around such

a
feel, is
tuned
to his/her
spiritual self, being
person can awaken your
own
inner
spirit. Similarly,
staying
around very
support.
mteract with your
The energy of nature
materialistic
humanenergy and you wul beg
people
may shut down your spiritual self. When we are driven by a spiritual personality we
this state
eat.
feel
complete and happy. In
we look and what we

Fast
we simply forget about how When we are happy, we concentrate

of our
is life.
I
on water
on the most important

for seven days or
issues
Food alone
think to
let
is
dously ,creases your energy. You will
more. Fasting tremenfee, a
only a
small part of our existence.
That
why
our
Your spiritual self. Don >t how. fead books on fastmg or

Speak sincerely
onger.
on
stronger connec
fast if
you don't
kZ
higher self lead our
life is
very essential.
consult with a specialist before
to
another
human
Most people never spoke smcerely
being for rwo hours or

in their
so
To speak sincerely doesn't mean to say negative thing about yourself but to share your hidden feelings and pa! fon F ind a good fnend who wil, agree not to iud/e you tor
not easy. We confuse "sincerely" with
who
fe
"negatively"
2*
(chapter
SIXTEEN^)
Step Nine
I
shall
make a searching and fearless
inventory of the real reasons for seeking comfort and pleasure from cooked foods.
n this sharing from one of
my workshops you
the same path.
can hear the

it
1 dialogue
of other people
on
Maybe
will
help
you
to find
your
own
reasons for seeking comfort and
pleasure from cooked foods.

Victoria: I would like everyone to share about your real reasons for searching for comfort in food. I want to repeat
that
when you speak

it
sincerely everybody
is
interested in
lis-
tening to you,
are
are
all
all
triggers in us similarities that
we
have.
We
different in the
ways that we are conditioned, but we
one in the way we feel. When we are honest, other People, even though they are not ready to express themselves, recognize their feelings in our sharing
braver.
ln
and they become They might be thinking, "Oh, how dare he? He's sayI
g tilings that
am
afraid to sav/' After sincere sharing
we
all
feel a relief,
Paul:
we feel happier. The food's in my mouth

115
before
even think about
it.
116
12
Steps to Raw Food
Step Nine
117
numb myself out with food. have eighteen siblings. When I was ten, my mother died from cancer. That's when my desire to numb out started. Simon: I am addicted to ice cream. It's comforting to
Sharon:
I
want
to
Sharon:
My growing
I
up years were very structured and

At times
I
had to eat
at certain times.
was hungry but
had
be
to wait for dinner.
grew up with
I
fear that there wouldn't

I
any food
hungry.
Julie:
when
was hungry.
ate a lot so
wouldn't be
reinforce
who
think
am, even
if
don't really like
it.
The
addiction continues to define me.
lived in a family that

I
had
in
a lot
of control. Food
life.
Donna:
day
I
am
working long, hard

to give
days. At the
end of the
fill
was one way
could have control
my own
Nobody
just
want something
back to me, to
up the
could take away

Victoria:
my
food.
is
emptiness.
Victoria:
There
magic
trick in
what we are doing now.

seek comfort
it is,
Maybe you can
try other activities, like
growing
If
you can
clearly see the reason

if
why you
in
flowers or horseback riding?

after
You can look forward
to
them
cooked food and
you can pinpoint what

it
that reason
to stay
hard working days, right? Those hard times are

to
still
may
for
disappear.
Then
would be
easier for
you
on raw
going
be there sometimes. They don't disappear together
food. Please try to see clearly
and say
to
why you
are looking
with cooked food.

Paula:
I
comfort
in
cooked food. Try
be precise and don't be
crave chocolate cake because

I
am
lonely
and
I
afraid.
sometimes
really need.
am
afraid to stand
up
for myself
and say what
John:
feel
Whenever
I
come up
to
against
vulnerable,
Victoria:
want sugar
you know
my core numb me out.
emotions or
John:
ing.
When
need energy
turn to food instead of
rest-
Do
how
I
to take care of these feelings
without sugar?
Linda:
When
was
I
young
child
my grandmother
I
nur-
John:
time.
want
to
do
it,
but
keep postponing
until next
tured
me
with food.
realize
now that
can nurture myself
in a different way.
Victoria: If we don't
laziness
know how
to deal with feeling lonely
Mike:
eat
from
and boredom. and bored.
or sad without cooked food or sugar,

there. act as
we
are going to be stuck
Victoria:
Why do you
get lazy
We are trying to
an alternative.
is
figure out for ourselves
how we
can
Mike:
live alone.
Victoria: Is living alone
enough
to be bored?
Do you
Thank
you,
Simon: That
pointment"
food.
Victoria:
in
true. Recently
it
had one "major disap-
think that relationships will bring health and happiness? If

we're lonely alone, we'll be lonely in relationship.
my life and
are
caused
my
returning to cooked
Mike, for sharing and being open to discussion. So
why do
What
you trying
to
numb
or to comfort?
tasty?
we want
to eat
cooked food?
Why do
fort?
you
in particular
want something
For com-
Simon: Comfort.
From what? Does everyone understand
the question?
118
12
Steps lo Raw Food
Step Nine
119
We
we
are searching fearlessly
and
sincerely for the cause of why
about.
this
We
can
live
without the heavy feeling that we must do
search for comfort in food. Like,
we
don't have
enough
and
that.
pleasure from just being alive?
Susan:
to break out of this routine.
Life
is
I
When
was a young child
had
I
to keep so
many
Donna: I'm bored and

Victoria:
want
secrets.
I felt
a safety in
being mediocre.
don't want to be
Why is your life just routine?

from routine into
life.
beautiful!
noticed or to stand out.

Victoria:
this.. .feeling
Turn your
life
Does what
am
saying
make
sense to you?
Yes,
Can you observe any other ways of dealing with safe? Maybe you can speak out all of that to
will feel safe.
Donna:
and sometimes I'm
there.
it.
want
to find out
somebody and you

Susan:
I
why
give myself permission to lose
have, for ten years in therapy.

there.
is
Victoria:
We are afraid that without

Where does
this
food
we
will feel
Donna: There's so much shame

Fear
Victoria: Let us look at
uncomfortable.
discomfort
come from?
shame. What
shame? Caring
is life
of what?
Linda: For me,
it's
what others think about us.

fear of emptiness.
I
How we
I
feel
about ourselves
all
do things
angry.
for oth-
important.
had so many
tilings
I
was ashamed of
it
my
ers but not for myself,
and then
become
and when
deal.
spoke them out,

I
found out that

I feel
was not a big
Victoria:
to say "no"
regret,
if
Thank you for pinpointing it! You are not able when you really want to say "no." Then you feel
to
Everybody
talked to said,
I
the
same way. There's

and
nothing extraordinary. But

self-esteem
kept secrets for years

I
my
I
and
see
it
comfort
that,
you
eat food.
it
It's
important that
was
low.
had to pretend
was better because

to you,
you
now, maybe you won't do
any more.
We
it
all res-
thought
was bad. Not anymore. Congratulations
onate with
that.
Many times when we

we
first
hear about raw
Susan, on your courage in speaking this in front of thirty

people, that's courage.
food we have a deep fear because

fulfill us.
think,
maybe
it
won't
We are afraid
I
not of the raw food,
doesn't bite.
We
Sharon:
had
a similar experience.
That
is
why
kept
are afraid of that emptiness.
weight on for a long time,
now I
have
lost
weight since I've

I
Mike: Sometimes
use food
when
don't want to
do
been raw.
felt
exactly
what you
are talking about,
was
it
try-
something
Julie:
I
else.
ing to avoid being

I
more
attractive,
more "out
I
there,"
was
agree that
also eat to avoid
doing other things
worth
it
to
go through
my
I
fears
because
finally
can be
need to do.
Victoria: Interesting that
happy
in
my body and
can
finally get
it.
I
through
this stuff
you use the words "things

I
need
instead of
running away from
have freedom.
to do." Several years ago
decided that
I
was not going
to
I
do
Victoria:
a real
We
have
made an
inventory and found out that

is
anymore of the "need"

"love" to do.
I
to do.
decided
to
only do what
reason for seeking comfort from cooked foods
to
had
to learn to clean
my house
It is
with love and
escape.
When we
we
seek pleasure in cooked food or any other
to have fun while filing
some
papers.
something to think
addiction,
are seeking escape from loneliness,
boredom,
120
12
Steps to Raw Food
low self-esteem, anger, fear and other negative emotions. escape to something from which we draw pleasure.
seeing the real reasons for searching comfort,
We
Clearly
CHAPTER SEVENTEEN^
our unfulfilled needs

food.
directly, instead
we can address of numbing them with
Step Ten
I
shall let
my intuition help me.
Why do we need
without
it?
intuition? Aren't we, people, smart
Don't
we have enough knowledge? Don't

can teach us
we have
specialists
who
how to
stay healthy?
Why can't we rely on

Intuition
instincts
is
the information from computers and
microscopes? Knowledge can
NEVER
replace intuition!
our natural instinct
for survival. Natural

in the perfect bal-
of all living things kept our planet

is
ance for billions of years. Intuition

gravity. Paradoxically,
a universal law,
same
as
we ignore
intuition
and
rely
on knowl-
edge.
We
don't believe in our

it.
own
intuition.
We
forgot
how
to follow
little silly
flour
worm
follows his instinct not to eat

is
rolled oats if they have
been steamed. That
the purpose of
steaming rolled oats, so that

flour
worm
has
worms would stay away. The no knowledge whatsoever, only instinct. He

and never eatsôoked
oats. Flour
follows his instinct
worms
to
are very healthy. People look at the.
package of rolled oats

eat
read the nutritional information.
Then they
cooked oats
121
122
'2
Steps to Raw Food
Step 10
123
ITT earn how

to test
it
Tf
you
really
want
to
to h st en to your intuition.
receive
become healthy you need
body's request for nutrients for today.

to
Tomorrow
it
might
owôwledge. When we
We cannot
change. Your responsibility

satisfied.
new
with our intuition.
WbSESS"
Is it soft?
is
blind v ft,?
People
live
who
sure these orders are are honoring the body's request are
lives.
is
to
make
allowed to
I
longer and healthier
Please touch your cheek with your hand.
want
to share with
you how
Touch
wilderness thanks to our intuition.

to hike the Pacific Crest Trail
You
my family survived in the When we had just started

to eat five
feel
that
your cheek
let
is
soft
.our b d
and the rug
b le to
you know that ?
surW
su, races.
X
and
U C
mP
Why d oyou do
rely
tR,St y Ur
on your hands
*
h3ndS
1
rough Hn,
'" deali S
feelings?
Do von
41000
su.t
a beaufhul tie
sti . MJM T rm
no
Your body
If
and speaks very

-
site is true
du
^
wm
t0
^ ^- "^
bei
scientificallv
aj
fa
we
trusted our intuition
we would
undemand
I
bv
c
ihat
o u ;b
eS
1 i 1S
our body
that ha
needs
Sri" ^ ^^
'
dy
C nStantly
tr)" n
*-2L ""-*
rely
on our body
with us
SenSati nS
t(>
Ur
old
we
"*
'
etS
puf
know
We
and they are all survivon a different diet. They're not dying They have something to eat. All the animals, without coming to my class, know what to eat. If they can survive, we
ing.
medjool were not used to eating only five dates a day. In the first two days we had eaten what we were supposed to eat in ten days and our next package was waiting for us seventy miles ahead at the next post office We had nothing left to eat except a little bit of oil and a tiny bag of sunflower seeds. So we thought, we will fast. On our fourth day out on the trail we felt very hungry. We observed that the forest is mil of animals. There are bears, squirrels, all kind of coyotes, lots of birds, insects
dates for each of us every day.
we planned
We
They're
all
began
us.
swater
to
m
teel
J
'
creates a sensation of fatigue. When the body water ft makes us thirsty. If , he body is filled Iftfttxmay reduce our ^Petite asking for , water fast
rest
around
can survive. develop a keen attentiveness to the plants Some of the plants started to look
yummy to
Looking under a rock, something looked thick and juicy, and fried it ... tasted medicinal ... like perfume. I gave everybody a bag and I said, "When you see something that looks good
just pick
it
us
tred,
we
don't take off high heels
when we
feel
pain in
Plants.
We
ected.
We
and
Soon we each had a big bag of down together and looked at what we had colrubbed the plants with our fingers,
eat."
up but don't
sat
smelled the
you would go around asking têy wou,d ,*e to eat today,

If
eaves
different people
tasted a
little
bit
en..
When
a answers
you crave
11 biddis
which
on our tongue.
We
the plants that didn't taste good,
threw away
bad.
a certain fruft or vegetable, that
Now we
wf re bitter or smelled
left
took the plants that were
your
and Igor
if
I
said "I will eat

feel
>0nie hrst
and
we>11 see
how
I feel
and
don't
anything
124
12
Steps to Raw Food
bad, then we will alJ eat it." Igor took a little taste, we waited about thirty minutes and then Igor said, "I'm hungry, let's eat more." So we all ate. The next day as we walked
CHAPTER EIGHTEEN
along
we
filled
our bags with whatever edible greens we found.

a bowl, sprinkled
it
We put
our edible greens into
with sunflower
It
seeds, several drops of oil

cious.
and tossed
it
up.
was so
salad.
deli-
We called
our dish the "Hungry Hiker"
When we
Step Eleven
Through
clarity
I
were eating the salad we all agreed that we wanted to continue eating this simply when we got back to town. In the forest we learned to rely on our intuition completely.
We
it.
lost
our
trail
many times.
will gain happiness.
After the third
month we
were not afraid
to lose the trail. lost the trail
One time we
it.
were always able to find and had to travel seven miles to
We
find
We climbed
peak.
to
a 7,000-foot
snow covered
trail
mountain arriving at the The map showed us that to recover the
If
you
will follow
your intuition for a while you might

life is shifting.
dis-
cover that your perception of

favorite beliefs will
Many
of your
go straight north from the mountain. However, straight north from the mountain was a deep canyon and it was storming and we all had heavy,
packs.
we needed
seem
to
you
as false.
Many
of your former
opinions will seem to lose sense. That won't scare you

because in place of your former knowledge the
will
We
after six
wet backignored the map, took the way that felt right, and hours we crossed the trail. Our intuition
led us
CLARITY
get.
come. Clarity
is
the biggest
gift
that
we could
When we
don't have clarity
we
are trying to accumulate

clarity.
I
through.
We met
so
many
different animals along the

intuition.
trail.
We were traveling as animals, relying on

food when we thought there was none.
knowledge. Knowledge could never substitute for

used to believe that "Knowledge
that
is
We
found
Power."
Now I am
life
aware
is
knowledge
is
On
when
out.
I it
not even information. Knowledge
a trail
developed such a keen intuition, was going to rain and when the sun was
I
could
tell
human's explanation and interpretation of

is
events. Clarity
cannot imagine
how
life. I
going to be could have lived without this
a state
of mind
when we could
see
life
events as they are,
without the distortion from knowledge. Very often having
intuition
most of my
in the
wouldn't trade
my intuition
for
knowledge prevents us from gaining a
real clarity.
Usually
we
any tiling
world.
confuse clarity of mind with clear explanation. For example,

if
I
memorized the book

have clarity about
Human Anajomy and

from that book,
it
could
explain clearly anything

that
I
doesn't
mean
at all
how
the
human body
works.
We
125
126
12
Steps to
Raw Food
Step Eleven
127
ESSS? "ge
follow our mtmt.on.
uncle stand the difference between the two, rather
not agatnst, but with nature. We become co-p o-creators with life That enables us to dearly feet harmony of the universe
ng
H *" *"* ^^ ^-S S

"!
Ve,T " tt,e
*"* ** we we
are
Kelly:
prefer to have
smile to
Jim:
used to be conditioned to think that everybody and please them.

I
have
to
When we
follow intuition
rtne't
used to be conditioned to being normal, just fit Laura: 1 used to be conditioned to being busy all the
I
in.
vLTZ P
time.
Mary:
^ bemr Wih Canty we can feel ^''^ natUre f bemg Wtth ?

r
W Wn
,
used to be conditioned to pull myself* apart from

excited.
the
we don t
5223
oneness with true happiness When

-
h ap P
other people, not to share myself with them, not to smile too
much, not to get

Sharon:
fect
I
all
look for pleasures.
- Only unhappy
is
living things 8
cused on pleasure, Happiness
people are
used to be conditioned to
make
everything per-
around the house.

Simon:
I
gam
a part
clarity practice
of natural law To
used to be conditioned to be angry. used to be conditioned to think that
de-conditioning
Donna:
superior to
Val:
I
men
are
We all have lots

to have
hrm opmions on
be uncondmoned means to
Mill v,ew every
of conditioning. To be conditioned means everything, to hve from the past

live
women.
I
the present. For
used to be conditioned to believe
am
fat,
ugly and
dumb.
Marlene:
pressive, that
I
exanl
that
mmute. After two months we stop noticing
used to be conditioned to be poor, to be inexcan never have extra money or afford to buy used to be conditioned to think
I
anything rather than necessity.
Shannon:
am
better
than others because
am from
on
wealthy family.
I
Sam:
used to be conditioned to be a workaholic,

vacation.
to dress nicely so
couldn't let myself go
Molly:
was conditioned
people would
you ideas of different conditionmg Victona: Please, everybody, share with us an instance where you saw you were conditioned and overcame
t
workshop mtg
give
think nicely about me.

Chris:
because children in Africa starve. Linda I was conditioned

:
~ bT
I
&at
am
used to be conditioned to be a pleaser, to think not worth it.

I
it
,f
'
used t0 be conditioned to
SE3
'
will
Victoria:
Thank you! You

all
see, there are so
tions that
thai
otherwise
am
bad person.
have to have good grades 8
have in common. I felt very me. Conditioning is like chains ^hat don't let us be
find those conditionings in us
is
we
many condimany of those

free.
in
To
to
our
benefit.
CHAPTER NINETEEN
Step Twelve
I
shall
provide support to
other raw fooders.
Qlease remember
I
the
first
person in your
first
about raw food.
Who
was your
life who told you raw food teacher?
Think of these people with gratitude. What was them? Why did you trust them? Were
thetic
special
about
they patient and
empa-
Now you
towards you? Did they share a delicious raw meal with you? How would your life be different if you never met them?
have finished
all
12 steps
and became
for
a strong
raw
fooder yourself.
The time has come
you
to
be patient and
empathetic towards other people.

to help those looking Being healthy and being a good example is the best support you can give to other people.
for better health?
What could be more joyous than
Remember your
others.
first
ed by the variety of dishes?
raw food potluck. Were you excitNow is your turn to encourage

to bring
Even if you eat simple now^try gourmet dishes to potlucks, don't

le aves
raw
just bring a couple kale
or a bowl of
fruit.
Take your time, spend an extra

129
130
12
Steps to Raw Food
$10-$ 15 and brighten

I
new raw
fooder's futures
believe that
we
all
we have
followers.
Who
dents? People
are great world teachers As teachers do you think would be your stu-
12
Step
STEPS TO
admit that
I
RAW FOOD
lost control
who
suffer
nosed with terminal
from pain? Your loved ones diag-
have
of
is
my
addic-
illnesses?
bom
your
From my experience
tion to cooked food
and
my eating
becoming
the truth. Help those

htestyle.
this is far
who
Become their "raw buddy." People who want know more about a raw food diet don't have
anybody
are directly asking you about

to
unmanageable.
Step 2 I
believe that live vegan food
is
the most nat-
count on. Spend time with them, talking and listening preparing meals together, going out to restaurants, and loan them your books. Being a raw buddy is the best support for you too.
else to
ural diet for a
human
being.
learn basic
Step 3 -
shall gain
necessary
skills,
raw
recipes
and obtain equipment
to prepare live
food.
How many people do you

ence
m your
life
by being
food.
people you touch in a day. All your neighbors, relatives, coworkers and people who see you buying and eating healthy
honestly think you will influa raw fooder? Think of all the
Step 4 -
shall live in
harmony with people who
eat
cooked food.
Step 5
shall stay
away from temptations.

support group.
The
bags of carrots, asks,
cashier at your local store, seeing you baying 50 lb
"Do you have
Step
6-1
1
shall create a
a horse?"
tell their teacher, "In our family we eat salad every day," don't they influence even the teacher?
dren go to school and
When
your
chil-
Step 7 Step 8
shall find alternative activities or hobbies.

shall let
had not gone on raw food? What would have happened to all of my students? Many of my former students are now making their living by teaching raw food classes You never know when you're
if
I
What
my higher
self lead
my
life.
Step 9 -
shall
make
a searching
and
fearless invento-
ry of the real reasons of seeking
comfort and plea-
many people
think, the
going to plant a seed. How can you influence in a lifetime? Eventually, I

planet.
sure from cooked foods.
whole
Step 10 Step 11 Step

-
shall let
my
intuition help me.

will gain happiness.
- Through
shall
clarity
12-1
provide support to other raw fooders.
131
CHAPTER TWENTY
Recipes
Raw Family Green Juice
Blend these ingredients well

1
in a blender:
large
bunch kale (chopped)

apples (chopped)
peel (chopped)
2
1
medium
lemon with
cup water
Strain the liquid through a nut milk bag or
sprouting bag.
Serves: 3-4 people.
<
133
134
'2
Steps to Raw Food
Recipes
135
Borscht
Blend these ingredients well 2 cups water
3 beets
1
Un - Chicken Noodle Soup

blender or Vita-Mix-
in a
small root ginger
(slice
it
first)
3-4 large cloves garlic 6-7 bay leaves
Rlend together very well for 1-2 minutes:

2 cups water
1/2
Pour the mixture into Blend the following

(about 30 seconds):
2
a big
bowl
cup coconut (shredded, unsulphered)
ingredients for a short time
Add the following and blend
for about
minute:
cups water
2 cups celery (chopped)

2 tablespoons Bragg's Liquid
1
2 carrots
2 stalks celery
Aminos
clove
garlic-
2 tablespoons apple cider vinegar 3-4 oranges, peeled with the seeds out (seeds will make very bitter taste) 1 tablespoon honey
1
pepper
to taste, if desired
Pour into a large bowl and add:

1
X
medium
carrot (grated)
cup
olive oii
U of a bunch
parsley (chopped)
potatoes, grated or
sea salt to taste
medium raw
Add % cup walnuts and blend on low speed very quickly o they break in small pieces but not blended. PourL the same bowl and stir.
Dice or grate:
'A
processed with Saladacco

sliced
mushrooms
(optional)
Serves
7.
head cabbage
1-2 carrots
1
bunch parsley
t0 the
JZiSZT*-
b,ended
s <
12
Steps to Raw Food
Recipes
137
Generic Recipe for Chowder
Chili
(P
cup coconut with cup of water for Vita-Mix or 2 minutes in regular blender.
1 1
Blend
minute
in
Blend the following ingredients in a blender:

1
cup water
Add
cup cashews and blend for another

cup water
1/2
minute.
2 cups fresh tomatoes (chopped)

l
Add
the rest of the following and blend well:

1
h cup
h cup
dates or raisins
extra virgin olive oil
'A
1
cup extra
virgin olive oil
cup sun-dried tomatoes
teaspoon honey cup chopped celery
1
1
cup dehydrated mushrooms cup chopped celery

or Bragg's Liquid
hot peppers to taste

2-5 cloves garlic
salt
Aminos
to taste
1-2 tablespoons spaghetti seasoning 1-2 tablespoons juice of lime or
lemon
Now you
have plain chowder. Pick the flavor:

taste add: dulce flakes

2-5 cloves garlic
1
For clam-chowder
For broccoli: chopped broccoli For mushroom: your favorite For tomato: chopped tomato For carrots: grated carrots
bunch
basil
mushrooms, dry or
fresh
Add
'/2
lb.
of bean, pea, or
lentil sprouts.
Don't blend!
Sprinkle with dry parsley flakes before serving.
For corn: cut corn off the cob or use frozen corn For pea: fresh or frozen peas
Note: chili will become

still
warm
because of much blending.

hot!)
It's
Your own creation
raw. (Just don't let
it
become
Warm
dishes are
com-

Note: this soup will become
ing.
It's still
lortiug in the cold wintertime. Serves 5-7.
warm
it
because of much blendhot!)

5.
raw. (fust don't let
become
Warm
soups are
comforting
in the cold
winter time. Serves
138
12
Steps to Raw Food
Recipes
139
Gazpacho
Generic Recipe for Dressing
Al7i>k
Blend the following ingredients

7?
'/->
in a blender until
smooth:
cup water
cup extra virgin
olive oil
blender: Blend the following until smooth in a Oil (any good oil, such as sesame,
olive, safflower).
Use enough
5 large ripe tomatoes 2 cloves garlic or spicy pepper to taste

1
to cover the blades of a blender.
teaspoon honey (or any other

natural sweetener, like raisins, banana,
tablespoon raw honey (dates or raisins work just as good)
2 tablespoons fresh
lemon
juice (or lime
% cup
7:
1
lemon
juice
salt
'/>
juice or apple cider vinegar)
teaspoon of sea
cup water
1
bunch
fresh basil
cup chopped or
fresh!
bunch herbs
preferably
(one or more
of: celery, parsley,
Now you
have the gazpacho liquid.

'/
cilantro, basil or
any other)
Cut the following vegetables into

1
inch cubes:
spice to taste (garlic, mustard, ginger,
large
avocado
bell
jalapeno, etc.)
medium
pepper
5 sticks celery
1
cup seeds or nuts (the most common are sunflower seeds and tahini; also: walnuts,
73
small onion
pumpkin
7:
seeds,
almonds,
etc.)
teaspoon,
salt (sea salt, kelp, dulce,
Braggs
Mix
ley.
all
ingredients in bowl
and sprinkle with chopped
pars-
Liquid Aminos) or to taste or no
salt at all
Serves: 4-5
Don't be afraid to improvise. You

liquid,
may sometime add more

If
it
or skip one ingredient completely.
tastes
good,
put
it
in.
Good
luck! Serves 7-10.
140
12
Steps to Raw Food
Recipes
141
Igor's Crackers
Valya's
Raw Bread
Grind
cups of flaxseed
in a
dry Vita-mix container.

1
Blend together:
1
cup ground
flaxseeds
for
1
cup water
large
1
1
cup kamut sprouted
day
onion (chopped)
1
cup walnuts soaked overnight cup chopped celery

teaspoons caraway seeds soaked overnight
3 stalks of celery (chopped)

2
4 cloves of garlic (medium)

2 tomatoes (optional)
1
2 tablespoons coriander
1
big onion
teaspoon caraway seed teaspoon coriander seed
h cup
h cup
cup
water
olive oil
teaspoon Celtic
salt
\fz
raisins
Mix ground
Juice of half a
flaxseed in blended
lemon
mix by hand.
1
teaspoon
salt
Cover the dough with a cheesecloth or bowl at a warm room temperature

slightly.
a towel
and
let sit in
Blend soaked walnuts,
kamut and onion
in the
food proces-
overnight to ferment
sor until finely chopped, transfer to a
bowl and mix with the
ground
flaxseeds.
Next blend
celery, olive oil, raisins,
and
salt,
on telex dehydrating sheets. Divide into squares of desired size. Dehydrate only until dry, but not crispy if you want it to taste like bread. Or dry it well for crispy crackers to keep them for a couple of months.
Using
water
a spatula, spread
in a
blender.
Combine both
mixtures.
Add
the
coriander,
lemon
juice,
and caraway and mix thoroughly.

teflex
Shape the mixture into small loafs and place on a

drator tray,
nuts or
for
dehy-
Makes
25-32
crackers.
make sure to decorate your loafs with crushed poppy seed. Place in the dehydrator at 100 degrees,
about 24-36 hours. You
may need
to flip the bread after
approximately 12-15 hours so that both sides dry evenly.
Make* 5-7 loafs.
142
12
Steps to Raw Food
Recipes
143
Live Gardenburgers
Portabella
Mushroom Burger
Combine
Juicer
k.
Grind
of your favorite nuts
Grind
lb.
of your favorite nuts in a food processor.
the following ingredients

lb.
and put through
Champion
with the blank plate in or grind in a food processor:

in a
food processor.
a
the following ingredients
and put through
Combine Champion Juicer
lb.
carrots
medium onion
tablespoon sweetener (honey, very ripe
with the blank plate in or grind in a food processor:

1
lb.
carrots
1
banana,
raisins)
oil
medium onion
tablespoon sweetener (honey, very ripe banana, raisins) tablespoon
oil
tablespoon
1-2 tablespoons poultry seasoning (or other
seasoning)
sea salt to taste
1-2 tablespoons poultry seasoning (or other
2-3 tablespoons nutritional yeast (optional)
seasoning)
sea salt to taste
[f
the mixture
is
not firm enough, add one or two of the

dill
fol-
2-3 tablespoons nutritional yeast (optional)
lowing thickeners:
weed, dried
garlic,
dried onion, dried
parsley flakes, nutritional yeast, psyllium
husk powder,
not firm enough, add one or two of the following thickeners: dill weed, dried garlic, dried onion, dried
is
If
the mixture
ground
flaxseeds.
parsley flakes, nutritional yeast, psyllium husk powder,
Form
ground
into 10 burgers. Slice 2 large, ripe tomatoes
and
large
flaxseeds.
red onion.
Have the following
ready:
Form
little
10 small (or 5 large) portabella

into balls, cutlets, or
fillets
and sprinkle with paprika a
mushroom
Assemble mushroom burgers
caps
before serving. 10 leaves fresh spinach

as follows:
put
Note:
If
you want "fishburger" add seaweed
(dulse, kelp,
upside
down on
a plate, put spinach leaf
mushroom cap on it, put burger on

slice
nori) to the mixture. Serves JO.
spinach, put slice of tomato
on burger, put
of onion on
tomato. You
Serves 10.
may secure your "saifdwich"
with toothpicks.
144
12
Steps to Raw Food
Recipes
,
4S
Live Fries
Mix ground flaxseed into blended mix by hand. Spread on
Slice
1
Jb.
jicama so
it
looks like French
fries.
dehydrating sheets with a spatula. Divide into squares of desired size. Dehydrate only until dry, but not crispy.
Combine
in a
bowl with:
tablespoon onion powder 2 tablespoons extra virgin olive
1
Topping:
oil
Blend the following ingredients with as

1
little
sea salt to taste

1
water as possible:
lb.
of any nuts
sun-dried tomatoes
raisins
1
tablespoon paprika
Serves
h cup h cup
5.
juice of
medium lemon
basil
2 tablespoons olive oil

1
tablespoon dry
Pour in a bowl. Add:
Live Pizza
tablespoon dry onion tablespoon dry garlic
2-3 tablespoons nutritional yeast

1
tablespoon miso
Mix
Crust:
well.
Making pizza:
Grind 2 cups of flaxseed Blend together:
1
a dry Vita-mix container.

Spread topping on squares of crust.
cup water
large
Decorate with grated yams, sliced cherry tomatoes, sliced
onion (chopped)
(chopped)
mushrooms,
"slices"
sliced olives
and chopped
parsley.
Makes nine
3 stalks celery
of pizza.
2 tomatoes
(medium)
4 cloves garlic (medium)

1
teaspoon Celtic
salt
146
'2
Steps to Raw Food
Recipes
147
Nori Rolls
Un-Spaghetti
Pate mixture:
'A
cup walnuts
2 cups sunflower seeds soaked overnight 3 cloves garlic

1
cup chopped celery

'A
1
'/<
teaspoons
olive oil
salt
cup
'/*
cup lemon juice
Shred or use Saladacco to create thin noodle-like-strands of butternut squash. Sprinkle with paprika and oil before serving. Decorate with fresh parsley.
teaspoon curry powder (or your favorite seasoning)
Tomato Basil Sauce:

Additional ingredients:
Slice the following into thin,
Jong Half an avocado

large bell
strips:
Blend 2 cups fresh chopped tomatoes. Add the following ingredients and blend: 2-4 cloves garlic
J
Haifa
2
pepper
A cup chopped
1
fresh basil
green onions
juice of
medium lemon
oil
2 tablespoons olive
5
raw nori sheets
4 dates (or
1
some
raisins)
cup sun-dried tomatoes
Blend
al!
the pa.e ingredients in a food processor until
cream,
Serves
7.
tight in nori sheet. Note: to nor, s eets stick better ,ou can moisten them a water, lemon, tomato
SeT nor;.?"
veetables. Roll
f n ri 3nd 3dd the
up
"-'^
the
make
little
with
sit
iz::
waxes 10-15 non
the,
or orange juice. Let the nori rolls begin s,idng **> >
;, rolls.
** *z
for
148
12
Steps to Raw Food
Recipes
149
Nut or Seed Cheese
Valya's Spicy Almond
Cheese
<Sjfe
2 cups any nuts or seeds soaked overnight
1
'/a
Mix the following ingredients

2 cups of pulp
in a bowl:
cup pure water
from almond miik (pulp
should not be sweet)
Soak the nuts and seeds

rinse the nuts
in
pure water overnight. Drain and
Vi
cup
olive oil
and
seeds. Put into blender with
one cup of
into a fine
'A
7'/<
cup lemon
juice
pure water and blend well to break the nuts

cream. Pour into sprout bag.
down
at
teaspoon of salt
Hang
the sprout bag over a sink

let
cup fresh or dried cup diced onions cup diced red

bell
dill
weed
or bowl (to pour off the whey) and
ferment
room tem-
'/a
perature for approximately 8-12 hours.
72
pepper
Transfer cheese to a bowl,
mix with your
favorite seasonings
Decorate with cherry tomatoes. Serves
4.
and
stir well.
Yield
pint.
Keeps for
at least 7
days in
covered container
in the refrigerator.
To
flavor seed cheese
following: garlic,
you may use any combination of the lemon juice, chopped fresh cilantro, Bragg's
Shoy, curry powder, chopped or dry-
Liquid
Aminos or Nama
chopped or dry
parsley,
dill,
sun-dried tomatoes, chopped
scallions, basil, olive oil, sea-salt.
150
12
Steps to Raw Food
Recipes
151
Pecan Pate
Mix
the following ingredients in food processor until finely
Sergei's
Hummus
chopped:
cups raw pecans soaked over night 7; cup of dates
3
Blend the following ingredients in a food processor:

2 cups garbanzo beans sprouted for
l
day
/a 1
cup extra
virgin olive oil
3 cloves garlic (spicy pepper

'A 'A
Vi 7a
works
great)
1
cup lemon juice cup olive oil cup

fresh cilantro
salt
cup tomatoes (chopped) cup celery (chopped)

or Bragg's Liquid
salt
Aminos
1
to taste
1-2 tablespoons (dry) or

dill
cup
(fresh)
teaspoon sea
or basil
1-2 tablespoons lime or
lemon
juice
Use pate to stuff bell peppers, cabbage Serves: 5-6 people

leaves, nori rolls, etc.
2-5 cloves garlic
Sunny Spread
7:

Serves 5-7.
cup walnuts
2 cups sunflower seeds soaked overnight 3 cloves garlic

1
cup chopped
7i
celery
salt
teaspoons
olive oil
% cup
7 cup lemon juice

1
tablespoon dry basil
Blend ingredients
in
food processor until smooth. Be creative
and serve on
bell
cracker, rolled
up
in a
cabbage leaf or stuff a
pepper. Serves 12.
152
12
Steps to
Raw Food
Recipes
153
Generic Cake Recipe

Crust:
Spread evenly over the crust. Decorate with nuts. Give your cake a name. Chill.
fruits, berries
and
Combine
the following ingredients, mixing well:

1
Nuts, seeds
and grains: almonds, walnuts,
filberts,
cashews, pine
tahini,
cup ground
tablespoon
nuts, seeds or grains

oil
nuts, pecans, sunflower seeds, flaxseed,
sesame or
oat flour or rolled oats, buckwheat,
kamut or
barley.
tablespoon honey
Dried fruits: pitted prunes, raisins, apricots, dates,
figs
or
Optional:
'/
currants.
cup chopped or crushed cup dry

fruits,
fresh fruits or
berries or 7,
soaked for 1-2
Fresh fruits
and
berries: strawberries, apples,
bananas,
hours, then ground

1
blueberries, pineapple,
mangoes, apricots, raspberries or
teaspoon vanilla teaspoon nutmeg
cranberries.
'/a
cup raw carob powder peel from 4 tangerines, well ground

7.-
Serves 12.
is not firm enough, add psyllium husk or shredded coconut. Form into crust on a flat plate.
If
mixture
Topping:
Blend the following ingredients teaspoon if needed:

7"/a
l
well;
add water with
cup
fresh or frozen fruit
cup nuts (white nuts look pretty) h cup olive oil

kJWfc*
2-3 tablespoons honey

juice of
1 1
medium lemon
teaspoon vanilla
154
12
Steps to Raw Food
Recipes
155
Sergei's
Young
Crust:
Un-Chocolate Cake
Coconut Dream Cake

This cake
won
Combine
a contest at the Portland
Raw Food
the following ingredients, mixing well:

1
Festival.
1
cup ground nuts

tablespoon
oil
Crust:
1
cup
raisins
cup raw unsoaked walnuts fa cup of your favorite pitted dates 7: cup young coconut water
1
l
cup raw carob powder

teaspoon Frontier's butterscotch flavor
teaspoon vanilla
4 tablespoons raw carob

'/a
teaspoon nutmeg,
Liquid
small papaya
peel
a
Nama Shoyu
well
or Bragg's
Aminos
ground
for 1-2 hours
Blend the walnuts and dates in

mixture
is
from 4 tangerines,
food processor until the

1
smooth. Mix
cup prunes soaked
ground
in the
carob and the coconut water.

plate. Place sliced
Spread one layer of crust out on a
papaya
on top of first
Form
into one-inch layer
on
a flat plate.
Spread ground
as
layer.
Place second layer on top.
prunes between layers (form as
many layers
you want).
Icing:
Topping:
1
cup young coconut meat

tablespoon honey
well;
Water, enough to blend into thick topping

1
add water with
teaspoon
if
needed:
1
cup ripe avocado meat

teaspoon olive
oil
Blend
all
the ingredients in a vita-mixer. Spread icing
on
cake. Decorate with fruit slices
3 tablespoons
juice of
1 1
honey
and
nuts.
medium lemon
teaspoon vanilla
4-5 tablespoons carob powder
Spread evenly over the crust, or squeeze using decorating

bag. Decorate with fruits, berries
and
nuts. Chill. Serves 12.
156
Steps to Raw Food
Recipes
157
Macadamia Date
Crust:
Pie
Sergei's
Amazing Truffles
4 cups macadamia nuts 2 cups dates

juice of
1
one orange
salt
cup raw unsoaked walnuts 7> cup of your favorite pitted dates 7. cup young coconut water
1
teaspoon
4 tablespoons of raw carob
'/.
teaspoon of butterscotch or vanilla extract
Blend macadamia nuts in food processor
Blend the walnuts and dates mixture is smooth.
in a
food processor until the
rs
extract.
chopped and
until they are finely transfer to a bowl. Next blend the dates and
in a f
mix. Mix thoroughly M together with
od processor and add

salt
to the
**
and butterscotch
the carob and coconut water. Shape the mixture into small balls and roll the balls in carob, decorate with your
favorite fruit.
Mix
Makes 8-12
truffles.
Spread the crust out thinly on bananas or your favorite

fruit
normal
size plate. Finely slice
macadam,
of the macadamia date mixture.
and spread on top of the date crust. Next cover the fruit with another
layer
Decorate the pie with thinly sliced oranges and nuts or vour favorite fruits. Serves 8-12 people.
158
12
Steps to Raw Food
Recipes
159
Alla's
Cranberry Scones
Sergei's Butternut
Squash Cookies
c
2 2
cups grated apples

4 cups peeled butternut squash chopped into
cups carrot pulp after you make carrot juice 2 cups raisins or chopped dates
1
medium
1
sized
chunks
cup cranberries
cup
raisins
(fresh or dry)
2 tablespoons 2 cups
1
honey
juice of
'/
one orange
almonds ground
1
teaspoon nutmeg
cup flaxseed blended with '/: cup olive oil
cup water
teaspoon cinnamon
3 tablespoons
raw honey
Mix with hands. You have to experiment to cy desired. Drop by spoonfuls onto teflex
Dehydrate
at 105-1 15 degrees for several
get the consisten
sheets.
hours hours on
Add the of the ingredients into the bowl and mix thoroughly.
Use an
ice
Blend the chopped squash in a food processor and transfer into a bowl. Next blend the raisins and the orange Juice in a food processor and add to the squash mixture.
rest
Approximately 4 hours on one

opposite side.
side, flip for 3
cream scoop and scoop the mixture onto
dehy-
Makes 24
scones.
drator tray, flatten each cookie until] they are one inch thick. Set the dehydrator for 100 degrees and leave in for 12-15 hours.
Makes 7-11
cookies.
160
12
Steps to Raw Food
Recipes
161
Valya's
Almond Orange Cookies
Macadamia Date Cookies

are finely chopped:
4 cups macadamia nuts

in a
food processor
until they
2 cups dates
juice of
1
4 cups raw almonds soaked overnight 2 cups raisins

'/
one orange
salt
teaspoon
7i
cup orange peel
teaspoon of butterscotch or vanilla extract
2
7a
medium oranges whole

teaspoon
salt
Blend macadamia nuts in food processor until fine and
2 apples
Next blend the dates and orange juice in a food processor and add to the macadamia mix. Mix thortransfer to a bowl.
When
for
all
the ingredients are finely processed, use a spatula to

a
oughly together with
salt
and butterscotch
extract.
spread cookie mixture onto
dehydrator tray
at
15 degrees
20 hours or
until dry.
Decorate each cookie with sliced
nuts or raisins.
Scoop the mixture onto reflex dehydrator trays and decorate with pine nuts. Set at 100 degrees and dehydrate for 12-15
hours. Serve
warm.
Yields 10-12 cookie:,
Makes 7-12
cookies.
162
12
Sleps to Raw Food
Recipes
,
63
Sesame Cookies
A
fabulous way to use
leftover
Buckwheat Millet Morning Cereal

after
all
sesame pulp
making
Soak the following overnight:
1
sesame milk.
5 cups sesame seed pulp 2 cups raisins 3 tablespoons
juice of
'A
cups millet
raw honey
2 cups
1
buckwheat
one orange
A
in
(
cup coarsely chopped hazelnuts
Blend raisins and orange juice

ture
.s
food processor
Iditio rial ingredien ts:

1
until
mix-
finely pureed.
Add
to a
bowl with the sesame seed

the mixture
cup
raisins
pulp.
Add honey and mix thoroughly. Spread

teflex
3 tablespoons
1
honey
dehydrator sheets and using a spatula cut into squares. Sprinkle with poppy seeds and set in the dehydrator at 100 degrees. Dehydrate for 12-15 hours or until dry. Makes 15-20 cookies.
onto
teaspoon cinnamon
Using a rolling pin, flatten the millet and the buckwheat.

Transfer the grains into a bowl and add the crushed hazelnuts. Add the rest of the ingredients and mix thoroughly.
Morning Cereal
cup of oat groats overnight Blend with 7i cup water
1
Spread the mixture evenly onto a dehydrator sheet. It is important to avoid spreading the mixture too thin or too thick. Set the dehydrator for 100 degrees and dehydrate until
the cereal
is
Soak
completely dry, which
will take
between 10-12
hours. Serve with nut milk.
Add Add Add

Garnish with fresh
Serves 3-4.
'A
cup of dates without
pits
or raisins
and blend
1
Makes 3-6
oil
servings.
tablespoon of your favorite
(optional)
salt to taste
(optional)
fruits
and
berries before serving.

i
164
12
Steps to Raw Food
Recipes
165
Sergei's Favorite Smoothit
Un-Chocolate Almond Milk

almond milk
V
(//
1
k
quart
/a
cup dates
young coconut (meat and water)

raw carob powder
Blend
all
ingredients in a blender until smooth:
2 tablespoons
1
2 oranges (peeled) 2 frozen bananas (other frozen fruit optional)

is
raw
vanilla
bean
Blend well
in a blender. Serve chilled. Serves 5-7.
Place the oranges towards the bottom of blender to enough liquid to blend the frozen bananas.
make
Decorate with fresh strawberries!

Serves 2-3 (until you get addicted, then
it
only serves
1).
&%.*
Nut Milk Shake
3 cups
'/a
^\
Nut or Seed Milk
in a
blender until smooth:
almond milk
cup fresh or frozen strawberries

(peeled)
cup any nuts or seeds soaked overnight
medium orange
fresh or frozen
2 cups pure water
banana
'/
tablespoon honey or 2-3 dates 'A. teaspoon Celtic salt (optional)

1
2 tablespoons
Vi
1
honey or
salt
cup of
pitted dates
teaspoon sea
vanilla
bean
ice
ingredients in a blender thoroughly until smooth. Strain mixture through a sprout bag. Pour into a jar. Serves
all
Blend
li
cup of
(ke
is
not necessary
if
you use
frozen fruit)
4.
Serves 4-5.
166
12
Steps to Raw Food
Nut or Seed Yogurt
Creative Health Institute

'The Wheatgrass Place*
Creative Health Institute teaches the
Dr.
Ann Wigmore program of Living
Foods.
cup any nuts or seeds soaked overnight 7a cup pure water

in
its 25th Anniversary October 2001. Founded by Donald O. Haughey, the facility
Creative Health Institute celebrated
blender thoroughly until smooth. Keep adding water, until you have the consistence of heavy cream. Strain mixture through a sprout bag. Pour into a jar and cover with a cheesecloth for the transfer of air and gases.
Set
Blend nuts with water
ma
was inaugurated by Dr.

during her
life.
teachings as
Suffer?
Ann Wigmore, who often taught here Our programs are designed to follow her best we can, as articulated in her books Why
and Be Your
Own
Doctor.
your
jar in a
warm
place where the yogurt temperature

will
Our learn-by-doing program

grass to detoxify
includes the use of wheat-
can heat up to 90-100 degrees. It mately 6 to 12 hours or when it
be ready
and
facilitate
in
approxigardening, body-hygiene,
rejuvenation, indoor/organic
nutrition, composting,
tastes tart
and sour.
enzyme
sprouting, meal preparation, energy soup,
and gentle
exercise
Nut and seed yogurts can be made from sesame
focused on stretching and breathing.

seeds,
almonds, pecans, hazelnuts, cashews, sunflower seeds and any other nuts, seeds or their combinations. You may play with taste by adding honey, lemon juice, sea salt,
vanilla, or other
This program
is
conducted
as a detoxification
and
rebuilding system of nutrition, which participants take
home
and incorporate with
their lifestyle.
This experience
is
foun-
The longer your yogurt will stay stronger and more sour it will become.
flavors.
in a
warm
dational to establishing a living-foods wellness
place the
way of life.
Thousands from around
the world have traveled to
Creative Health Institute, to learn prevention of illness and
Suggested combinations for making delicious yogurt:
reversal of disease with the Living
Foods
Lifestyle.
Come,
join
Cashew
Cashew and sesame
Cashew, almonds
us in a great journey into healthful living
during a time
it is
Sesame and almond

Sunflower and almond
Pecans and almonds
so
needed on our beautiful planet.
and sesame
Walnuts and pine
Cashew and sunflower
^
1
1
Creative Health Institute

www.creati'ifeinstitute.us
Sesame and hazelnuts
Phone: (517) 278-6260

2
e-mail: iofo@creativeinstitute.us
W. Union City
Rd.,
Union
City,
Michigan 49094
167
THE VALUE OF SUPPORT

by
AUTHOR
BIO
Raw
Seattle
Support Groups
www.rawseattle.org
g th ' 2 St PS t0 RilW F d that have h n developed by bv V,ctor,a R Boutenko, Raw Seattle has formed two weekly upport groups. Much of the
JX
vmg the
raw food
Raw Seattle community
beL
and
lifestyle as
soon as they finished oups have matured into g.
any of the members of our support groups began ng as

Victoria's class.
a result of her mfluence,
par icmat
wavs of hv g We. In several other communities of the Northwest where V.c tona has taught, students have also formed support groups "g'oups that
The support a mini-community of adventurous ar,ng and enthusiast, humans exploring the boundar e of hen- known wor d and creating entirely
Victoria
Boutenko teaches
classes
on Raw Food
at
meet on a regular basis. The transition from the

rely
Southern Oregon University. Her classes are highly in demand. As a result of her teachings, many raw food communities, have been formed through the world.
estyle has
J Those who
cooked food world to the raw food been very chaHenging for many of our menfoer
When
Victoria
is
not teaching or writing she enjoys hiking,
on
will
power alone
achievmg a 100% raw food lifestyle. This facilitated envtronmen, of structure and confidentiality allows group members to share from the heart with
Seattle, are eager to share our story in order to "sptre other communities to form their
%S2i TH m
of assistance
hne
rte
* "* group
*^
to leave the
"""
'
addZn
make
has provided a na,urai fra
P~"t
of
swimming and biking with her raw family in Ashland Oregon. The transformation of Victoria's family to raw food
is
~^
is
described in their book
"Raw
Family."
mi? r m
Wc,
sincerityThat
rdins to thdr
** *** -pê
contact
we can be of assistance, please Thecalendar will list the most

If
own support groups www.rawLttl
the support group at that time.
appropriate contact
pôn
T
for
*
Order Form
for
books by
Raw
Family Publishing
Online orders: www.RawFamily.cnm

E-mail: Victoria(5) rawfamilv.com
Postal orders:
Raw
Family Publishing
P.O. Box 172
Ashland,
OR
97520
Please send
copies of 12 Steps
to
Raw Food @
$11.95
$1
.95
Please send
Please send
copies of
Raw Family @
copies of Eating Without Heating
@ $1
.95
Please send
(Victoria
copies of videotape
to
"Raw Gourmet Dishes
Simplified"
teaches how
prepare 14 basic raw dishes) 2003
@ $19.95
for
Shipping and handling: $3.50 for the
first
book or tape and $1 .00
each additional
Payment: Check or money order

Total
$_
Name:
Address:
Cit
State:
Zip:.
Telephone:. E -mail address:
Wholesale discounts available on large quantities.

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HEALTH AND NUTRITION

y recommend it to anyone who Westyle to any teacher of live

destined to become a classic. tor the opportunity to write its foreword

wonderful contribution with this book. this breakthrough!"

the foreword by Gabriel Cousens, M.D.,

to End Your Addiction to Cooked Food

more life force. Raw

possible, with even

Linda Bruno, Medical

raw food path."

Cover design by I.ightboume

Foreword by Gabriel Cousens, M.D., M.D. (H)

2002 by Victoria Boutenko

All rights reserved.

dedicate this book

without whose encouragement

2253 Highway 99 North, #58

would not be possible.

Photography on the front cover by Dragomir Vukovic

Library of Congress Catalog Card

The information contained

as medical advice. Victoria

from adopting the

with this publication

my dear friends throughout the world me to present thinking.

for their kindness

Donald O. Haughey and

Foreword by Gabriel Cousens

Steps lo Raw Food

Chapter Twelve Chapter Thirteen

Step Five Step Six

Chapter Fourteen Chapter Fifteen

Chapter Seventeen Step Ten Chapter Eighteen

Chapter Nineteen Step Twelve Chapter Twenty

Twelve Steps to Raw Food is

breakthrough work for the

food movement. The breakthrough

the underfor the

The Value of Support

time, that there are

many people who

are literally addict-

ed to cooked food. Because of this addiction to cooked food

an answer to their problems.

Victoria, in a very thoughtful

and compassionate way, outShe takes much of

breakthrough 12 Step program to support people suc-

cessfully in their transition to live foods.

her understanding about the idea of cooked food addiction

from the tradition of 12 Step programs. Starting with

formulated a very compassionate system for

a successful transition to live foods.

a holistic physician, psychiatrist, family therapist,

Steps lo Raw Food

transition to live foods

of this potent issue in the

intense spiritual focus

was done without

personally didn't quite understand until

the help of others or

and had an opportunity

never really experienced the difficulties of addic-