5 Easy Changes lose 5 Pounds to Joy Houston

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
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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
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websites are to remain in your sole possession. There are no guarantees of any kind,
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ABOUT :JoyHouston
Connect with Joy:
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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.
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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.”
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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.
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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.
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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...
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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!
Try it!
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