Professional Documents
Culture Documents
In 8 Easy Steps
by Val Archer - @valarcher
http://www.GreenSmoothie.com
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TABLE OF CONTENTS
I'm trusting you to do your homework.
do the homework for that week :)
wagon. Nonsense! You caught the wagon train :) You weren't left
behind...
Blend your greens, even when you feel sick from eating junk.
Force it down you. Green Smoothies and Energy Soup will balance
you.
In 1993, greasy foods were my favorite, like falafel from my
local Hasidic take-away in Brooklyn. Deep-fried in fat, I stuffed
as many as possible into my pita. One day after scoffing down a
ton of Indian curry (swimming in oil) I forced my Energy Soup
into me. I felt so sick, nearly vomited. But the Greens worked
their magic.
Today I have zero desire for grease or fries (or the bakery). My
favorite food is fresh fruit in season. Yet in the early 1990's
I could not eat fruit. It hurt my teeth, those juices seeping
into all my cavities.
- - - - - - - - - - - - - - - - - - - - - - Be A Wimbledon Star
- - - - - - - - - - - - - - - - - - - - - - You are unique. Your genes, your lifestyle, your history. Your
nature-nurture is unique. There is no one else on earth like you.
This means no one on earth can tell you what to eat FOR YOU. You
will balance yourself. You have the power.
Like a Wimbledon star, you will learn all the basics in these
classes. Try out each move, and discover YOUR moves where you win
the game every time you play.
BEGIN TODAY. Go shopping for leafy greens, fruit and avocado,
organic if possible.
- - - - - - - - - - - - - - - - - - - - - - * Questions *
- - - - - - - - - - - - - - - - - - - - - - Any questions or extra tips you'd like to add to today's class?
I'll do my best to answer on my Facebook fan page here:
==> http://www.facebook.com/valarcherwriter
Click the "Like" button and a window opens up for you to post.
warm hugs -- (womon)Val - DM @valarcher
P.S. "Wake now, discover that you are the song that the morning
brings" - Grateful Dead in "Eyes Of The World"
(c) copyright 2011, Valerie K. Archer
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Click the "Like" button and a window opens up for you to post.
warm hugs -- (womon)Val - DM @valarcher
P.S. "Just remember in the winter
far beneath the bitter snows
lies the seed that with the sun's love
in the spring becomes the rose." - Bette Midler, The Rose
(c) copyright 2011, Valerie K. Archer
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vegetarian."
I went vegetarian over the course of a year in 1971-2 as a hippie
in London. Since July 1972 I've not eaten fish, animal, bird or
eggs. But that does not mean it's right for you!
- - - - - - - - - - - - - - - - - - - - - - * Discovering Your Metabolic Type If You're An Addict *
- - - - - - - - - - - - - - - - - - - - - - Listen to your body. That's the only rule. Problem is, how can
you listen when you're an addict?
When I set out on the rawfood path, there was no body for me to
listen to! Sugar was my master. SFS controlled my body-mind.
How can you know if you're a Protein type when you eat sugar
round the clock? Or drink it? Despair... that's all you know.
Naked despair, where there's no hope, not one flicker of hope.
How long did it take before I could say No to Sugar? I guess
about a year.
I made Energy Soup and green juices, one or the other every day
for a year. Slowly my biochemistry grew balanced enough so I
could strongly declare: "No Sugar Today!" At first, just for one
day, then later for three days, then ten.
Today I hear my body. It's an instant feeling. I reach for what I
need. And I no longer whip myself when I eat something I don't
need.
Cookies don't even look edible! At a tea party, everyone's eating
cookies and cake. I just drink a cup of tea.
I love my place in the web of life!
Don't worry if you don't know what metabolic type you are! One
day it all falls into place.
Keep on following the steps I give in these classes. Balance
comes when you take one step at a time.
Like love, it comes in its own time, in unexpected ways.
- - - - - - - - - - - - - - - - - - - - - - * Your Homework *
- - - - - - - - - - - - - - - - - - - - - - ACTION: Add green juice to your diet. Try to make a quart of
green juice on at least two days a week, say mid-week and
weekend.
Recipes are here:
==> http://www.greensmoothie.com/juice/vegejuice.php
Include wheatgrass juice at:
==> http://www.greensmoothie.com/juice/wheatgrass.php
No juicer? No problem. Use your blender for now. Grow wheatgrass
in trays of soil or in the GoGreen Automatic Sprouter, then blend
it with watery greens like cucumber, celery and lettuce. Squeeze
the juice out, and throw the pulp onto your garden.
The goal is green JUICE, not green blend (smoothie) or green
pulp.
Continue with a Green Smoothie or Energy Soup on the days you
don't juice. It's fine to take a break a couple of days.
- - - - - - - - - - - - - - - - - - - - - - READING: I've given you enough to read for this week!
Begin with the Metabolic Typing links at:
==> http://www.greensmoothie.com/water/food.php
Click through to next page, to see what food to eat for your type
at:
==> http://www.greensmoothie.com/water/food-2.php
and print out Dr Mercola's analysis sheet at:
==> http://www.mercola.com/forms/mtt_table.htm
Then if you're hungry for more info, Search "nutritional types"
at Dr Mercola's site (it's the same thing as metabolic types).
- - - - - - - - - - - - - - - - - - - - - - * Questions *
- - - - - - - - - - - - - - - - - - - - - - Next week's class is on Protein - how much do you need for your
body weight? Where to get it? And how to easily digest it.
Any questions or extra tips you'd like to add to today's class?
I'll do my best to answer on my Facebook fan page here:
==> http://www.facebook.com/valarcherwriter
Click the "Like" button and a window opens up for you to post.
warm hugs -- (womon)Val - DM @valarcher
P.S. "The ideas that have lighted my way have been kindness,
Roughly, it's 40 grams protein per cup of legumes, 30g for seeds,
and 25-30g for nuts and grains. (5 grams = 0.18 ounces, so 40g =
1.5oz, 25-30g = 1oz, roughly)
It's easy to eat a cup of cooked grains or beans, while we don't
normally eat more than half-cup of seeds or nuts, so protein *per
serving* looks more like:
Legumes 40g and grains 30g per cup, nuts and seeds 15g (1/2 oz)
per half-cup.
You see how easy it is to get protein from plants? Even if you
weigh 250 lbs, you need only 3 ounces! A cup of beans, a cup of
grains, and a half-cup of nuts or seeds will do it.
Vegetables, fruits and leafy greens are under 5 grams a cup.
However raw fruit + veg is a perfect RATIO of carbohydrates to
fats to protein.
If you take any 5 fruits + vegetables out of a barrel full,
you're likely eating 80% of your calories as carbohydrate, 10% as
fat and 10% as protein -- the ratio recommended by many
nutritional researchers and clinicians.
That's why I thrive on fresh fruits, vegetables and leafy greens
in the summer, with about an ounce of nuts or seeds a day.
The error rawfood newbies make, is that you don't eat enough
BULK. Yes, it's the right ratio, but you need to eat a LOT of
fruit + veg.
The size of your salad must shock anyone who comes into the room
while you're eating. That big bowl full you used to make for the
whole family? That's enough for one.
- - - - - - - - - - - - - - - - - - - - - - * Protein from Leafy Greens *
- - - - - - - - - - - - - - - - - - - - - - You don't get much protein when you chew on a few green leaves.
But when you JUICE and BLEND leafy greens, that packs a power
punch!
You need a pound (half a kilo) a day of leafy greens for an
average 2,000-calorie diet.
In "Becoming Raw" Davis & Melina write:
"Make the calcium-rich, low-oxalate greens (such as broccoli,
bok choy, dandelion greens, kale, mustard greens, napa cabbage,
turnip greens, and watercress) the backbone of every day's
menus."
"It is wise to include greens at least twice a day in your
meals or snacks, using a total of about 1-1/3 pounds (600 grams)
of greens on most days."
[my note: and enjoy the lighter-tasting greens such as the
wide variety of lettuces]
I've enjoyed blended leafy greens - as Energy Soup or Green
Smoothie - 4-5 days a week since the early 1990's. I don't eat
flesh protein.
Today my nails are so strong that they cut a hole through my
socks! Which is a good sign that everything else in me is
super-strong.
Wikipedia reports at:
==> http://en.wikipedia.org/wiki/Nail_%28anatomy%29
"Nail growth record can show the history of recent health and
physiological imbalances, and has been used as a diagnostic tool
since ancient times."
I don't take any special nail nutrients such as horsetail and
nettle tea. My nails simply grew stronger and stronger the more
raw foods I ate, and by blending tons of greens.
- - - - - - - - - - - - - - - - - - - - - - * Protein from Seeds + Nuts *
- - - - - - - - - - - - - - - - - - - - - - If you're not blending or juicing leafy greens every day, then
most nutritionists agree you need 2-4 ounces of nuts and seeds
we must eat.
People ARE growing fruit and vegetables on rooftops, and in
slums. Google this: "animals + birds killed daily for food in
USA."
We can change direction. The steering wheel is our spending
dollar.
Slowly we humans are realizing it's wrong to trap, enslave and
torture to death the thinking feeling beings who share planet
Earth with us. Just as in the 1800's we realized human slavery is
wrong.
- - - - - - - - - - - - - - - - - - - - - - * Your Homework *
- - - - - - - - - - - - - - - - - - - - - - ACTION: Play with protein. Calculate your protein RDA for your
weight:
* Body weight (in pounds) x 0.36 x 0.035 = recommended protein
intake (in ounces)
* Or, Body weight (in kg) x 0.8 = recommended protein intake (in
grams)
Get a feel for whether you're eating enough protein, or too much
- allow 40g (1.5oz) protein per cup of legumes, 30g (1oz) per cup
of grains, and 15g (1/2oz) for a half-cup of nuts or seeds.
You can enter what you eat at sites like nutridiary.com and
fitday.com. They'll show you what percent of calories you're
eating as protein. You want to aim for 10% to 20%.
Protein Recipes are here:
==> http://www.greensmoothie.com/eat/recipes.php#prot
Protein is your ENERGY food, especially LIVING protein such as
alfalfa and clover sprouts (these are both legumes) and baby
sunflower greens (sunflower seeds grown to leafy greens).
It's quick + easy to grow sprouts and baby greens in the GoGreen
Automatic Sprouter at:
==> http://www.greensmoothie.com/sprout/gogreen.php
- - - - - - - - - - - - - - - - - - - - - - READING: Understand your need for protein and the risk of getting
too much protein.
Read at the Physicians Committee for Responsible Medicine:
==> http://www.pcrm.org/health/veginfo/protein.html
- - - - - - - - - - - - - - - - - - - - - - * Questions *
- - - - - - - - - - - - - - - - - - - - - - Next class you'll calculate your Fat needs. Fat is the most hotly
debated issue in the food world, and raw foods are no exception!
Any questions or extra tips you'd like to add to today's class?
I'll do my best to answer on my Facebook fan page here:
==> http://www.facebook.com/valarcherwriter
Click the "Like" button and a window opens up for you to post.
warm hugs -- (womon)Val - DM @valarcher
P.S. "Statistics show that of those who contract the habit of
eating, very few survive." - George Bernard Shaw
(c) copyright 2011, Valerie K. Archer
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This is NOT the fat content, e.g. avocado is 12% fat, but this
fat provides 72% of the calories (energy) in an avocado. All very
confusing I know.
Just eat from a Tbsp to a half-cup of seeds or nuts a day, and
you'll be okay :) Or an avocado.
One crazy guy (crazy in my eyes) recommends 1/2 to one cup of
good OIL daily! He's Dr Robert Young in "The pH Miracle for
Weight Loss."
I recommend you strive for the day when you NEVER eat oil :)
Enjoy it only as a rare treat when you eat out.
- - - - - - - - - - - - - - - - - - - - - - * Fat from Nuts + Seeds *
- - - - - - - - - - - - - - - - - - - - - - Let's calculate your fat needs in grams.
In a 2,000 calorie diet, 10% fat is just under an ounce a day of
FAT.
*
*
*
*
*
Best way to eat seeds is to soak them first. Then blend them into
milk, yogurt or cream. Or grind them and add to your Smoothie.
Recipes are here:
==> http://www.greensmoothie.com/blend/fat.php
For a quick fix, I grind my seeds in a coffee grinder, and mash
up with a banana. I use a Tbsp from each group, e.g. chia +
sunflower one day, or flax + pumpkin another. It doesn't matter
which ones you mix, the banana makes it taste okay.
Nuts are not so hot. They're acidic. Go for the seeds first.
I enjoy nuts as a crunchy filler food with my salad, or after my
Smoothie. And there was a time when I ate almond cream every day!
Yum...
One nut, cashews, weaned me off my addiction to chocolate! I'd
eat huge slabs of cashew-date crunch!
Recipe is here:
==> http://www.greensmoothie.com/dhd/recipes.php#cash-date
Funny I haven't made it in years... Goes to show how your needs
change each year. With raw foods, you get a brand new body every
year, like getting a new car for Christmas.
- - - - - - - - - - - - - - - - - - - - - - * Fat for Energy + Pleasure *
- - - - - - - - - - - - - - - - - - - - - - Your body stores energy as fat! When you burn fat, it gives you 9
calories a gram, whereas protein and carbs give only 4 each.
That's why exercise is such a good fat-burner. Without regular
daily exercise, your muscles go flabby and fat infiltrates in.
You lose your strength + stamina, and are injured more easily.
Fat is a pleasure chemical, along with salt and sugar. It
releases the feel-good neurotransmitter dopamine in your brain,
very much like cocaine. You get addicted to the dopamine high!
Fast food and factory food makers know this. That's why they lace
their junk with sugar, fat, salt. Read "The Pleasure Trap" by
Douglas Lisle & Alan Goldhamer.
- - - - - - - - - - - - - - - - - - - - - - * Saturated Fats *
- - - - - - - - - - - - - - - - - - - - - - Your body can make all the saturated fat you need, so you don't
need to eat it.
Only animal foods have saturated fat, and a few tropical plants
like coconut, palm oil and chocolate.
Please check the labels on your favorite foods. If it has palm
oil, stop eating it. I finally quit corn chips (baked not fried)
when I saw it's got palm oil.
The vast palm oil plantations are killing off all orangutans and
of course killing their habitat, the forests that are the lungs
of our earth. See:
==> http://en.wikipedia.org/wiki/Orangutan
I saw on TV the few saved orangutans rocking back and forth in
small cages, going out of their minds. It's unforgettable, same
as seeing photos of animal lab experiments.
In fish 30% of the fat is saturated, in poultry it's 33%, in red
meat 40% and in dairy 62%!
Saturated fat is linked to osteoporosis (fragile bones) so if you
eat cheese, you're headed for a hip fracture! See:
==> http://en.wikipedia.org/wiki/Saturated_fat
where they write:
"The data indicates that bone mineral density is negatively
associated with saturated fat intake, and that men may be
particularly vulnerable."
The high protein in dairy also leaches calcium from your bones,
so you're on a double-dip path to bone fractures. Read:
==> http://www.greensmoothie.com/water/osteo.php
I guess my bones are strong because I eat 95% raw so my body
easily disposes of a few slices of cheese a week.
- - - - - - - - - - - - - - - - - - - - - - * Your Homework *
- - - - - - - - - - - - - - - - - - - - - - ACTION: Begin to experiment with seed milks. The basic recipe is
4 parts water to one part seeds, with a sweetener like dates or
banana.
Essential fat recipes are here:
==> http://www.greensmoothie.com/blend/fat.php
You MUST invest $20 or so in a coffee grinder, to make seed + nut
milk or yogurt, or to grind a tablespoon of seeds for your Green
Smoothie.
Add a chunk of seaweed to simmer with the grain. Kombu and whole
have the fats pass through the fish first. Let them enjoy their
swim...
Same goes for calcium. It's crazy to eat cow milk for calcium
when the cows get their calcium from grass. They can't make
calcium! Minerals are little rocks.
Go to the source, the plant world :)
- - - - - - - - - - - - - - - - - - - - - - * Weather + Seasons *
- - - - - - - - - - - - - - - - - - - - - - We looked into how genes and climate are connected. But the
season itself is huge in influencing what food you need for YOU,
uniquely today.
In winter I have a bigger need for protein and starch. The low
fat raw vegan world says all you need in the cold is to eat more
calories, that is, more fruit.
That's not my experience. In the freezing New York winter, I
always needed a daily dish of cooked grains, steamed sprouted
beans (chick pea and soya were my favorite) and steamed winter
greens like collard.
I'd cook enough grain for 2 days, then warm up half in a little
water with my sprouted beans and greens. Sprouted beans + fibrous
greens need only a few minutes to soften into the sweetest taste.
Whereas to cook raw dried beans like aduki takes at least an
hour.
In hot South Africa, the grains fell away over a few winters. The
last one to go was raw oats (not really raw because oat groats
are steamed). I'd grind my whole oat groats in a coffee grinder,
then soak it for half-hour, then sometimes eat it raw and
sometimes warmed on the stove to finger warmth.
Today the only grain I enjoy is the light pseudo-grain quinoa. I
cook it in the winter, takes 10-15 minutes. And I enjoy sprouted
rye bread all year round, a few slices a week.
With protein, in the summer I never sprout any beans (and never
cook any). But come the winter, and my sprout jars come out for
mung beans.
I like to sprout mung for a few days, then eat it raw with
freshly-ground almonds and banana. I grind a handful of almonds
in my coffee grinder, mash this almond flour into a big banana
and sprinkle my sprouts on top. I know it sounds gross (protein,
fat, fruit in one meal) but it works for me as a high-protein
fix.
If you get digestive distress after eating, like gas or cramps,
or headaches, then you know it's not working for you! Google
"food combining."
- - - - - - - - - - - - - - - - - - - - - - * Exercise *
- - - - - - - - - - - - - - - - - - - - - - The more you work out, the more calories you burn, so the more
food you need. But you know that :)
After body-surfing I'm starving hungry! I used to eat oats,
ground and soaked. These days I prefer tons of fruit.
Exercise is the best way to feel good too! Your runner's high. I
find the longer I sustain it - swimming several lengths of
freestyle before I switch to back stroke - then the more
endorphins are released.
Try this when you wake in the mornings, before you get up, sing
along while hugging yourself across your solar plexus:
"Every little cell in my body is happy
Every little cell in my body is well."
Then jump a few minutes on a rebounder (mini-trampoline) at an
open window or outdoors. Get that fresh oxygen into the tiny
capillaries of your brain.
Anything is better than nothing, that's my philosophy. Three
minutes on a rebounder is better than no exercise.
- - - - - - - - - - - - - - - - - - - - - - * Your Homework *
- - - - - - - - - - - - - - - - - - - - - - ACTION: Invest in a rebounder, a cheap one works fine. It's the
best for pumping your lymph along. Your blood is pumped by your
heart. But lymph relies on you to move, for it to move! Lymph is
what surrounds each cell. No nutrient goes into a cell, no waste
leaves it, without passing through the lymph. Stagnant lymph is a
big no-no.
Ask yourself positive questions all day!
* FEELING good feelings, and
* THINKING good thoughts
* Is more critical to your health than eating good food.
In time, fresh raw plant foods will take you to a world where you
feel good every day. You stand tall. Courage leads you on. And
Serendipity lifts you ever higher.
- - - - - - - - - - - - - - - - - - - - - - -
READING: Teeth problems are a big headache for raw fooders. When
you don't eat enough calories in a meal, then you snack, and
snack, and snack.
You don't give your saliva the break it needs to re-mineralize
your teeth!
Read how to protect your teeth here, this is critical info:
==> http://www.greensmoothie.com/eat/teeth.php
The biggest error you can make is to eat too many nuts and dried
fruits at the start, because you always feel hungry. It's better
to sit down to a big meal of cooked grains or starchy vegetables,
than be 100% raw with too many nuts.
Fat in excess is simply not good for you! It sludges up your
blood so oxygen and nutrients can't reach your cells.
What about your colon? The other end of your GI
(gastro-intestinal) tract. There's thick black rubber lining your
colon. It stops you from absorbing nutrients.
Learn WHY and HOW to clean your colon here:
==> http://www.greensmoothie.com/juice/colon.php
- - - - - - - - - - - - - - - - - - - - - - * Questions *
- - - - - - - - - - - - - - - - - - - - - - Next week's class is on the 5 schools of healing. What do the
gurus say you should do? Which do you resonate with?
Any questions or extra tips you'd like to add to today's class?
I'll do my best to answer on my Facebook fan page here:
==> http://www.facebook.com/valarcherwriter
Click the "Like" button and a window opens up for you to post.
warm hugs -- (womon)Val - DM @valarcher
P.S. You go first, then others will follow. "Thousands of candles
can be lit from a single candle, and the life of the candle will
not be shortened." - Buddha quote
(c) copyright 2011, Valerie K. Archer
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been told I'd die if I did not stick to a healthy diet. So I did
not.
To see my addictions fly away forever, I needed:
- - - - - - - - - - - - - - - - - - - - - - * The Living Food School *
- - - - - - - - - - - - - - - - - - - - - - Popularized by the late Dr. Ann Wigmore -- her books saved my
life. I recommend every one, especially "The Sprouting Book."
Living fooders eat a vegan organic diet -- but it's all raw and
ALIVE. A food is alive if it's still growing when you eat it,
such as a bean sprout, a ripening fruit, a freshly-picked
lettuce, a nut or seed fermenting into yogurt.
Both paleontology and biochemistry are on the side of living
foods. For millions of years we homo's plucked our food live from
a tree, or out of the ground or sea.
Apart from losing a little hair, growing more brain and a foot or
so in height, our bodies have not changed much since the early
hominid, Lucy, was born 3.5 million years ago in Ethiopia. Fire
we discovered about half to one million years ago.
About 100,000 years ago, our modern human brain and language
appears. Even that is attributed to the fresh sea foods we ate,
like raw shellfish.
THUMBS UP for Living Foods -- when you eat living foods, you heal
fastest. Every Single School Agrees that Raw Living Plant Foods
Are the Best HEALING Diet (except macrobiotics, they stick to
their cooked brown rice).
Living foods BALANCE YOUR BIOCHEMISTRY so cravings go. A living
plant is in perfect balance. Lettuce loses 60% of its vitamin C
within 24 hours of picking.
Living foods for a living body. There's a clear difference
between life and death. You don't sit down to tea with a dead
person. So why swallow death?
THUMBS DOWN for Living Foods -- they healed me, but most people
can't eat raw foods only, especially when it's snowing! I was
freezing cold and starving hungry in a New York winter, without
cooked grains.
How to find a healthy balance? For this, I was helped by:
- - - - - - - - - - - - - - - - - - - - - - * The Macrobiotic School *
- - - - - - - - - - - - - - - - - - - - - - -
I agree that vegans are the guinea pigs. There has never been a
vegan society in the history of humans. Digs of the earliest
modern humans, such as Blombos cave in South Africa (70,000
years) and Jebel Irhoud cave in Morocco (108,000 years) show that
the first humans ate shell fish. These are exceptionally high in
essential fatty acids for our unique human brain.
For myself, I want to be a guinea pig. I'm not one yet. I manage
to go vegan for a few months at a time. Then cheese lures me
back. No other dairy attracts me.
I believe we have the knowledge and widely available foods to go
vegan. We know about chia seeds and micro-algae oils!
In 1971-2, I was lucky enough to be in a vegetarian hippy
community in London, so I stopped eating animals, birds, fish and
eggs when I was 23 (except for egg hidden in cake).
A supportive environment makes such a HUGE difference! As I found
in Alcoholics Anonymous too. The community carries you.
- - - - - - - - - - - - - - - - - - - - - - * Will One Shoe Fit All? *
- - - - - - - - - - - - - - - - - - - - - - I used to think I'd sooner die than eat an animal, fish or bird.
Today I'm realizing how unique each person is, and how radically
we change from year to year.
Is there one diet that is right for everyone, every day of the
year? In my experience, there never has been and there never will
be a universally healthy diet.
However, we do each feel more at home with one or two schools.
For me it's Ann Wigmore (sprouts + living greens), Doug Graham
(fresh fruit) and George Malkmus (cooked carbs in the winter).
Google the leaders of the ones you like. And
* Subscribe to my Newsletter at http://www.greensmoothie.com/
Every week I send you links to the very latest interviews,
teleseminars, webinars, so you get to hear the leaders in each
school first-hand. Usually you can listen in for free, and online
for 24-48 hours afterwards.
Watch this video of Kevin Gianni interviewing Dr J.E. Williams:
==> http://www.greensmoothie.com/alinks/KGnativediets.html
Dr Williams describes his 40-year research with indigenous
tribes. They eat diets ranging from 100% meat in the frozen
north, to 100% carbs in the tropics, yet they outlive us!
Husband & wife team Jinjee and Storm are on hand to help you
every step of the way. They've raised FIVE raw vegan children!
Each season, 4 times a year, they run 2 online programs:
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Season every year, AT NO CHARGE for the REST OF YOUR LIFE :)
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==> http://www.greensmoothie.com/alinks/jinjee28+21.html
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* Recipes, Menu Plans, Shopping Lists - it's all spelled out...
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* Private Online Community - to support you daily
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Notes required by US FDA (Food + Drug Administration) and US FTC
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