5 Easy Changes to lose 5 Pounds Reduce Weight & Improve Energy by Alkalizing Joy Houston photos by Travis Houston theDeliciousRevolution ISBN 978-0-9843704-5-0 © 2010 by Joy Houston Photographs © by Travis Houston All rights reserved under the Pan-American and International Copyright Conventions Printed in the United States This booklet may not be reproduced in whole or in part, in any form or by any means without written permission from the publisher. Published by The Houston Company LLC For videos, more recipes, and up to date news on theDeliciousRevolution, visit us on line at: www.thedeliciousrevolution.com DISCLAIMER: Consult with your health care professional before making any changes to your diet. The perspectives listed herein are the opinions of that author who is not a medical doctor or dietician. Your health is your responsibility. All content in this text is for your personal use only and is not to be shared, traded or distributed without the written consent of The Houston Corporation. All content downloaded from the Delicious Revolution or Rocking Body Raw Food websites are to remain in your sole possession. There are no guarantees of any kind, no health results assured or anything of the sort. This content is for informational purposes only. ABOUT :JoyHouston Connect with Joy: Facebook.com/DeliciousRevolution Twitter.com/JoyHouston YouTube.com/user/DeliciousRevolution Linkedin.com/in/JoyHouston Flickr.com/photos/JoyHouston Joy Houston is a graduate of Living Light Culinary Arts Institute and a certified Raw Food Nutrition Educator, focusing on the benefits of incorporating raw food principles into the diets of people who are motivated to improve their health and the quality of their lives. http://thedeliciousrevolution.com/ http:// http:// Joy is the author of The Delicious Revolution and Rocking Body Raw Food and several e-books that focus on creating a path to healthy eating that works with your lifestyle. She promotes implementing changes in increments you feel comfortable with and that work with your lifestyle and schedule. She reminds us that any negative feelings we create around eating; stress, denial, restriction, frustration, confusion - all cause stress hormones to be released. Instead of focusing on the things we remove from our diets, she encourages exploration of healthy foods to find recipes we love. “I cook what I love to eat. When I test new recipes, I set out to do three things; incorporate alkalizing, consume more foods in their raw form, and to make recipes that are motivating to eat because they are delicious. If I love the meals, I’ll eat them and experience vital health.” http://thedeliciousrevolution.com/ http://thedeliciousrevolution.com/ http://thedeliciousrevolution.com/ http://thedeliciousrevolution.com/ http://thedeliciousrevolution.com/ LEARN MORE Alkalizing:the key to 5 easy changes “There is only one sickness and one sickness and one disease, the over acidification of the body due to an inverted way of living, eating, and thinking.” Dr.Robert Young Can eating an alkaline diet really make it easy to lose weight? Can that one change make that big of a difference? The answer is YES. When I first heard the concept in Tony Robbin’s Living Health program I found it so unbelievable that I researched like mad. What I learned shocked me. Our bodies will go through a spectacular range of processes to keep the blood at a pH of 7.4, which is slightly alkaline. When we eat an acidic diet, such as the Standard American Diet (S.A.D. - an appropriate acronym), our bodies have an arsenal of actions to counterbalance the excess acids that would otherwise kill us by damaging our vital organs and tissue. Here are just a few of the tactics our bodies can employ to offset acids in the body… • retain FAT to use as handy, safe storage pockets in which to store excess acid • retain water to dilute acid • draw calcium, which is a base, from bones to neutralize acid • protect the sensitive linings of our blood pathways by padding them with lipids • expel acids through the skin These are just SOME of the defensive techniques our bodies employ to maintain a stable pH. The method your body uses will depend on your unique physiology and genetics. You can see that although these are miraculous, life saving strategies that protect us from acids, they can have a downside too. I am thrilled that my body is innately smart enough to save my heart from dangerous acids by storing them in extra pounds on my butt. At the same time, I won’t be as excited about a Hawaiian vacation when I have a fat ass. How about you? These coping strategies extend our lives, but if these strategies go on unchecked, they create a whole host of other problems. We don’t have time to delve into each one, but you can see that any of the processes in excess would be dangerous. For example, lining artery walls with lipids may be a good thing to keep acid from burning wholes in them, but that is the start of arteriosclerosis which can become life threatening. I’m not telling you about acids to scare you. What I want you to get from all this is that much of the acid your body is exposed to is under your control. When you consume an alkaline diet, your body will have no need to employ the methods mentioned above. In fact, when you give the body a break from acids, it has the opportunity and energy to revert to cleaning up the messes from past acid exposure. Change your mind to change your body... The most common quick fix women ask me for is how to get rid of excess fat on their thighs and butts, whereas most men want to loose their “spare tires”. My first response is to inform the inquirer that those extra pounds might just be saving their lives. When I ask men if they’d rather have a whole in their heart or a spare tire, their answer is quick and decisive. When presented with the choice of veins and arteries that look like cheese cloth versus a little more “junk in the trunk”, even the vainest of women are quick to choose the later. For most, this causes a big shift between being frustrated with their body and being grateful for it. Making that transition makes it easier to implement the five simple changes mentioned in this book. Once these changes are implemented, the body has time and energy to go back and break down the acids stored in the fats we don’t want. When the acids are gone, there is no need for the extra pounds. The body drops the fat. Bye bye chunky booty, hello bikini! If you want the body you envision in your mind to show up in the mirror you’ll need to commit to working WITH your body to meet your health and weight goals. The pounds you may be desperate to get rid of might literally be padding you from the dangers of an acidic diet. Start alkalizing and your body won’t need to hold that extra weight. Once the threat of acid is lowered, so is your pant size. So how do I alkalize. To put it simply, you eat more fresh leafy greens and vegetables and less processed foods, animal products, coffee, and booze. If you want to read some fascinating detailed information on acid and alkaline foods, pick up a copy of The pH Miracle by Dr. Robert Young. Get through that book and you’ll have very clear understanding of the benefits of alkalizing. In this text we will focus on replacing the top three acid forming things we consume with healthier, more alkaline options, and describe the two best methods for adding more alkalizing greens to your diet in shockingly delicious ways. http:// www.amazon.com/dp/ 0446556181? tag=wwwthedelicio-20 &camp=0&creative=0 &linkCode=as1&creat iveASIN=0446556181 &adid=1M9EKVYRZJ 17JSNFG4Y8 Five easy changes Here are the simple changes you can make to start alkalizing your body. The side effects of these changes can do far more than help you loose five pounds, they can add years to your life and massively improve the quality of your life for ALL your years. How? By getting you off the roller coaster of energy highs and lows that comes with eating the Standard American Diet. You don’t need to implement radical changes. Start by changing one meal a week and work in more healthy changes as you go. 1. Reduce or omit dairy from your diet. The "dirty dozen" outlines the top twelve most polluted fruits and veggies, but when you look at ALL foods the three dirtiest are milk, meat and coffee. That is why the first three change changes in this guide have to do with reducing or omitting these foods. Swap out standard milk (with all it's pesticides, hormones, and antibiotics) for almond or rice milk. See the recipe for almond milk below or you can click here for a raw food recipe video on how to make almond milk. Don’t make the mistake of switching to soy milk. Soy, and the chemicals it absorbs during the process of transforming it to milk, make it a less than ideal choice. Click here for the top 10 reasons to avoid soy. When you choose cheeses opt for varieties that are from free-range animals, hormone free, and organic if possible. Select cheeses that pack more flavor, like feta or parmesan, instead of creamier varieties that have little flavor and lots of fat. When you enjoy cheese, do so with lots of fresh, organic produce. This will aid in the digestion and make you fuller so you eat less at a sitting. Almond Milk 1 cup almonds (soaked overnight, drained rinsed) 4-6 chopped dates or 1-2 teaspoons maple, agave or raw honey 6-7 cups filtered or spring water ½ teaspoon Vanilla or seeds form half a vanilla pod (optional) Combine all ingredients in the Vita Mix. Blend on high until creamy. Strain through a nut milk bag, being sure to squeeze all the milk from the nut pulp. Reserve the pulp to make nut flour. Note that you can make milk in this same fashion, using the same ratios, with other nuts and seeds. My favorite milk is made with ½ cup almonds and ½ cup walnuts. If you like baklava, try it with sesame milk, made with 1 cup sesame seeds sweetened with honey. RAW - VEGAN - VEGETARIAN - DAIRY FREE - GLUTEN FREE 2. Cut Back On or QUit EAting Meat. Meat lovers don’t fret. You can reach you weight loss goals and still eat meat by sticking to a portion that is no bigger than a deck of cards, lean and not charred. Since my agenda is to crowd out choices like meat with tasty alternatives, I encourage you to try new dishes that you just might like better. Here is a raw food recipe to replace the classic Sloppy Joe. You get all the BBQ flavor and all the mess in a totally raw, vegan recipe that takes less than 10 minutes to prepare. Here is the link to the video that shows you how easy this meat-less Sloppy Joe is to make or you can use the recipe below SLOPPY JOY ½ cup almonds (soaked overnight, drained rinsed) ½ cup walnuts (soaked overnight, drained rinsed) 1 clove garlic 2 green onions (whites and greens) 2 small carrots 1 stalk celery 1-2 teaspoons almond flour BBQ sauce to taste Serve on toasted Ezekiel Topped with avocado slices tomato slices lettuce cilantro Process garlic, carrot, celery, onions and nuts in a food processor until minced. Add 3 tablespoons BBQ sauce and one tablespoon almond flour and process to combine. Season to taste with additional BBQ sauce and fresh cracked black pepper. This is fabulous served slightly warmed on Ezekiel toast or flax crackers, topped with tomato, avocado and lettuce. RAW - VEGAN - VEGETARIAN - DAIRY FREE 3. Get off the bean. Not to sound like a broken record here, but coffee is in the Toxic Top Three (milk, meat, and coffee). The sooner you can kick the bean, the better. Coffee is highly acidic, addictive and can disrupt the absorption of certain vitamins and minerals. I KNOW: you can't imagine life without coffee. I've heard it all before! That's why I didn't even begin to advocate getting coffee out of people's lives until I experimented like mad to find a way to ease off the bean with a delicious option that offered a similar flavor, energy, clarity, and focus. The resulting recipe, Maca F.A.C.A. (which stand for For Absolute Clarity All day), gets rave reviews. Try it using the recipe below or watch this video to see how to make a raw food version of coffee. What do you have to loose except an expensive habit that just might be contributing to excess pounds? Maca F.A.C.A. 1 teaspoon Maca Powder 1 tablespoon Raw Cacao Powder ¼ teaspoon Matcha Green Tea Powder 1 to 1½ cups Almond Milk (click here for recipe and video) 1 teaspoon Raw Honey dash of cayenne pepper In a Magic Bullet blender mix all ingredients until well combined. Adjust the Matcha Green Tea Powder as needed to keep yourself caffeinated. For most ¼ teaspoon in combination with the Maca and raw chocolate is plenty, but there is no need to suffer through the transition. Maca is an adaptogen and will help you through the change. It is also a stimulant that helps with focus and mental clarity (and some say sexual prowess- bonus!). This beverage will give you the pick me up of coffee without taxing your system. Once you no longer physically crave the caffeine you can cut the green tea powder. RAW - VEGAN - VEGETARIAN - DAIRY FREE 4. Drink your veggies Alkalizing is easy to accomplish by adding fresh, live greens. A tasty, fast and easy way to eat more greens (with less complaints from veggie haters) is to make green smoothies and juices. Note that popular breakfast foods tend to be very acidic. Gain added alkalization by replacing the typical pancake & egg breakfast with raw veggie drinks. This will lower the pH of your morning meal and encourage healthier cravings throughout the day. Try this Ginger Apple Spinach Juice if you’d like a sweet way to drink your greens. Or, for a refreshingly light and slightly savory green drink, make the Celery Parsley Cooler which is included here. Celery Parsley Cooler This cooler is very high in vitamin K which can prevent oxidative cell damage and osteoporosis. It is also a delicious and easy way to add plenty of antioxidant rich, cancer fighting parsley into your diet. 6 1 2 1 1 2 2 celery stalks ½ cups parsley leaves tablespoons lemon juice dash sea salt ½ teaspoons agave nectar cups crushed ice cups water If using a high speed blender such as a Vita-Mix: Blend celery stalks, parsley, lemon, and water ion high until smooth. Fill a pitcher with two cups of crushed ice, a dash of salt, and agave nectar. Pour celery mixture through a fine mesh sieve into the pitcher and stir well to combine and chill. Serve immediately. If using a juicer: juice celery and parsley then add remaining ingredients to the pitcher. RAW - VEGAN - VEGETARIAN - DAIRY FREE 5. Eat more salads. By far the easiest way to add alkalizing greens to your diet is to have one big salad a day. Master the art of making dressings so you can change them up often and keep your taste buds thrilled with a diverse range of salads. Instead of a plate of greasy, cheese filled nachos, make this Mexi Salad. Even if you top it with a few chips and sprinkle it with cheese, you have turned the ratios upside down. LOTS of acidic cheese, chips, sour cream and meats that comprise typical nachos are replaced with lots of greens, fresh veggies and only a few chips with a light sprinkle of cheese. That's a little switch with a big dietary impact. Mexi Salad ½ ½ ½ ¼ ½ ¼ ½ head romaine lettuce, chopped cup cooked brown rice cup prepared black beans cup Corn Salsa (page 65) cup tomatoes, diced cup green onion, diced cup cilantro leaves 1 ½ tablespoon olive oil 1 ½ tablespoon lime juice salt and pepper to taste dash Tapatío ¼ cup shredded Colby cheese 1 diced avocado tortilla chips for garnish In a large glass mixing bowl combine oil, lime juice, Tapatío, salt and pepper. Taste dressing and adjust as needed. Toss beans, rice, corn salsa, green onions, and cilantro in the dressing. Place a handful of lettuce on each plate, top with bean and rice mixture and some diced avocado. Sprinkle with cheese and top with a few tortilla chips. RAW - VEGAN - VEGETARIAN - DAIRY FREE Alkalizing Food Pyramid Leafy Greens Vegetables, Fruits, Roots Nuts, seeds, and grains Things that ate anything above Things made by anything above Things made by processing anything above 3 BONUS Alkalizing TIPS Veggie Versions of Noodles: Reduce or remove acidic processed pastas and Asian noodles with mock versions made from vegetables. Substitute traditional pasta with spiralized zucchini as shown in this video. Or try replacing Asian noodles with marinated cabbage cut into noodle size strands. This is an easy switch with big benefits, especially if you are sensitive to gluten. The flavor generally comes from the sauces and toppings not the noodles. Since the veggies soak up flavor even better than the traditional noodles, you may like these healthy options better. Avocado is the New Cream: Lots of foods that donʼt come from animals offer creamy fats that are smooth and satiating. These fats are easier for the body to digest, donʼt contain cholesterol and are a better option for those looking to alkalize. Avocados are a great example. No more slaving over a pan of slow boiling cream to make pudding. With a high speed blender, some raw cacao and a couple of avocados you can make pudding in under 5 minutes. Sounds insane, but everyone loves this rich, creamy pudding which also makes a great frosting for my raw food brownie recipe. See the recipe. A Twist of Lemon: Alkalizing is “easy peasy lemon squeezey” when you start your day with a glass of water with fresh squeezed lemon juice. This cleansing drink feels great going down and helps clear your throat to avoid that froggy morning voice. It may seem counter intuitive that lemon, with its citric acid, is alkalizing for the body. The only citrus fruits that are acidic within the body are those with sugars like orange, tangerine, and sweet grapefruit. theDeliciousRevolution Lose Weight & Feel Great in 3 Easy Steps Step 1: Cleanse Figure out which foods work well for your body and which wreak havoc on the way you look and feel by doing a cleanse. You may have some scary preconceived ideas about cleansing, so review the description of cleanses provided on the site. Cleanse range from gentle to extreme, but all of them give you a clean slate, the foundation for your body battle plan. Step 2: Customize Which foods are your enemies and which are your allies? Youʼll distinguish between the two using this food journal by tracking digestion, skin reaction, energy level, and definitely mood. Foods that make the enemy list donʼt have to be out of the picture all together, but when we dine with the enemy we do so with caution and keep our allies close by. Step 3: Create Use what youʼve learned about how your body reacts to foods to create menu plans that you enjoy eating with meals that can be prepared quickly so they work with your lifestyle. Instead of expensive, prepackaged meals or programs in wasteful packaging youʼll have the know how to make delicious meals easily. You deserve to feel like your highest self everyday. Take the first step... http:// www.rockingbodyrawfood.com/ http:// www.rockingbodyrawfood.com/ http:// STart now Once you’ve done a cleanse, its time to create delicious meals using the foods that work well for you. Keep the ratio of fresh produce high and processed foods and animal products low. The Delicious Revolution can help. Inside The Delicious Revolution... Over 100 Easy to Make Delicious & Healthy Recipes that make you look like a professional health conscious chef in under 20 minutes The Delicious Manifesto: A easy, visual guide to keeping your meals balanced for optimal health and wellness. The Healthy Pantry: Get the skinny on what to stock your pantry with to get and stay skinny. 25 Health Breakfast Recipes: Make the wrong choices at the start of your say and your cravings will be tough to control. 20 Tapas, Appetizers, Hors d’oeuvres, Starters, Snacks & Small Plates! Small meals with lots of flavor. 17 Mouth Watering Salad Recipes! You’ll never tire of salads and never need a bottled dressing again.. 23 Main Event Entrees! What’s For Dinner? You’ve got that covered with fast, easy, impressive dishes. Over 20 Delicious Desserts & Drinks: hold the butter, you won’t need it for these healthy treats! 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