ISSUE 01. MARCH 2012 9 EUR/12 USD
Raw source CONTENT
CONTENT raw food Light and simple: 4 Deliciously chilled soups Bonus Food: Ani's Raw Food Dessets Juicing: Empowering your raw lifestyle Raw for your pet: What is really inside Pet food Bennefits of home gardening: Green pesto Fast Food: Raw versions of all your favorite no-goes
stir stir stir
11-15 17-22 44-45 46-47 78 79-81
raw living 24-27 Best biking city: Copenhagen, self proclaimed best biking city of the world! 28-41 Edible art: Bringing food to life with 67-71 City gardens: Urban city gardens among tall skyscapers 72-75 Home gardening: My own little herb garden 76 Home gardening: Shop the perfect pot for your herbs
16 27 km/h km/h The average speed within the city
raw health 49-51 52 55-58 60-61 62 63-64
Fitness: Refreshing workout in the nature Fitness: 1 month, 5 exercises. Ready, set GO! Fitness: Shop new workout clothes - which type are you? The healthy nut: The top 6 healthiest nuts Food as medicine: From snake blood to ginger root Food as medicine: NUDE FOODs medecine cabinet
GREA T SO OMEG URCE OF A-3 553 kacl
PR. 1
00GR
.
raw source 83-84 With Janie Woitt: Easy home detox - a do-it yourself guide Reviews: The bookshelf 86 Readers voice: Tips for tips 87
Seven
Raw source EDITORIAL
100% RAW! IT IS REALLY HAPPENING! NUDE FOOD IS SENDING OUT THE VERY FIRST ISSUE OF 100 % RAWSOME RECIEPS, ARTICLES, AND EVERYTHING ELSE YOU NEED TO LIVE YOUR OWN RAW LIFESTYLE. Enihicit aestiorempos ius plandan dandam volorit dolorro maximolum aut harum santia aut unt ut excea preprestem et rae re rem ea iunto optat rem fuga. Aliquis dolupta delita conest ommoditatis delesto rendus nusdaep udanimperia quati totas ex ex et escil ea nossecea doles re vitatur, aut faciis etur, nobitios atem quaest, net ut occatecus dis maiosto eos evendic tempor sum voluptature rescia nonsequ idenis dolorum re nima doloreicate odio omnis aboresequas quaspie nihicit andi ut voluptate destibe rspellestis sequam quatem rerum es es eat. Um eatur sa con perum excepe porestota ditatiatiis inihit, cuptatum venitatiusda nos et ullam, qui omnimolum vendign atiam, sunt illamus dolest as eum eum ilia eost, oditatio. Omnimos exces sae sita pori aborita temodi optium destrumentur as ut quis volo te dolupta verum, nese nis estio est volenis et lantio dit qui doloritinus.
tHIS MONTHS HIGHLIGHTS Raw dog food
How great is it that our beloved pets are also able to enjoy their natural raw diet.
Biking!
Follow in the tracks of “Best biking city” Copenhagen and get out your bike! It’s refreshing and good for both you and the environment.
COLOFON
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Editor in chief
SAMANTHA KJAERSGAARD
Writers
Editor in Chief
Samantha Kjaersgaard
Art Director
Samantha Kjaersgaard
Photo Editor
Instead of pasteurised animal milk, go for nut milk such as raw almond milk or raw soymilk or even coconut milk.
Janie Woitt, Samantha Kjaersgaard, Susan Jakeson, Maria Phillip
Loreto Print Via Padova, Milano
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www.nudefood.com 0039 - 366 3035 118 nudefood@subscribe.com
Nine
Raw food LIGHT AND SIMPLE
All the best of the seasons greens Even though the days are hot, you don’t have to give up eating your favorite soups! Cool off with chilled soup versions of a few classics, plus get our best cold soup recipes using fruit and summer vegetables. Chilled soups are great for hot days or when you just want something light. Here is an assortment of delicious cold soup recipes. These cold soup recipes are make ahead or last minute soups which will cool you down on a hot summer day or make a delicious and elegant starter course for a formal dinner.
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Raw food LIGHT AND SIMPLE
Ultimate Gazpacho Soup base
Preperations
2 cups tomatoes 1 cup cucumber 1/4 cup olive oil 1/3 cup lemon juice 1/2 tsp. sea salt 1/2 to 1 tsp. jalapeno pepper 1 medium garlic clove
All the vegetables should be chopped or diced very fine. Using a food processor works great for this. Mix the chopped vegetables with the ingredients that have been blended. Serve cold on a hot summer day, or any time! You can also garnish with summer flower petals. The Gazpacho is a traditional Spanish dish.
Blend all the ingredients and place the pure in a bowl.
Soup filling 2 cups tomatoes 2/3 cup cucumber 1/2 cup red bell pepper 1/4 cup onion 1/2 cup cilantro or parsley
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Raw food LIGHT AND SIMPLE
ir s t i r st r i t s
Creamy curry soup with tofu Preperations All the vegetables should be chopped or diced very fine. Using a food processor works great for this. Mix the chopped vegetables with the ingredients that have been blended. Peel the beans from the husk and then wash them thoroughly. Shred the tofu into mouth size pieces and mix it with the beans and the spices. You can also garnish with summer flower petals. The curry soup is a traditional thai dish.
Soup base
Soup filling
1 can of coconut milk 4 tsp. curry powder 1/4 cup olive oil 1/3 cup lemon juice 1/2 tsp. sea salt 2 cups chicken broth 1 medium garlic clove
25 gr. tofu 2/3 cup beans 1/2 cup yellow bell pepper 1/4 cup onion 1/2 cup cilantro or parsley
Thir teen
Raw food LIGHT AND SIMPLE
Green pea heaven Preperations Blend all the ingredients until smooth and serve with the creamy topping serve. The recipe above makes one large por tion. You can safely double or triple the recipe depending on the size of the container for your blender. The soup is also nice served cold, though it will thicken somewhat after being refrigerated.
Soup base
Creamy topping
4 cups peas 1 cup cucumber 1/4 cup parsly 1/4 cup mint leaves 1/4 cup lemon juice 1 scallot 1 tsp. olive oil 1/2 tsp. sea salt 1 medium garlic clove
1/3 cup plain youghurt 1/2 tsp. white peper 1/2 tsp. sea salt Mint leaves for decoration 1/2 cup cilantro or parsley
Four teen
Raw food LIGHT AND SIMPLE
Rich and fresh mushroom soup Preperations Chop the mushrooms very finely and simmer together with the chives or spring onions in the white stock for 10 minutes only. Blend the cornflour with the milk, add to the soup and stir until thickened. When quite thick, stir in the cream. Chop the chives and ginger very finely. Slice the mushrooms and leave them with the seasoning and oil for about half an hour. Add the filling to the soup base.
Soup base
Soup filling
1 pint white stock 1 tablespoon cornflour 1/4 pint milk 2 tsp. cream 1 scallot 1 tsp. olive oil 1/2 tsp. sea salt
8 oz. mushrooms 1 tsp. chives or spring onions 1 tsp. minced ginger Chopped parsley Garnish
There a edible re over 3000 m your f ushrooms sorts of s avorit es and o choose go cra zy
Fife teen
Raw food BONUS FOOD
E L P
! U
M O A Y S R O
F
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Raw food BOUS FOOD
You can have your cake and eat it too with Ani Phyos innovative and delicious desserts. From cobblers to cookies, pies to cupcakes, Chef Ani’s easy-to-make sweets are wheat-free, gluten-free, dairy-free, processed sugar-free, and cruelty-free. Deceptively simple, these treats pack loads of flavor and nutrition in every bite. Substituting these mouthwatering desserts for traditional baked ones will give your body much-needed nutrients while sacrificing none of the flavor. With lists of essential tools, key ingredients (including “superfoods” that enhance flavor and nutrition), full-color photos, and gorgeous design, Ani’s Raw Food Desserts proves you don’t have to sacrifice taste or style to reap the benefits of raw foods.
With recipes for:
Raspberry Ganache Fudge Cake, Pistacchio Dream Lemon Pudding Filled Coconut Cupcakes with Shaved Coconut Topping, Rich Seed Cake, Mango Sorbet on Macaroon Tartlets, Chocolate Crunch Cupcakes with Molten Mint, Fig Tartlets with Frangipane Cream, Oatmeal Raisin Cookies, Blackberry Delight, Mulberry Pecan Cookies, Spiced Blueberry Cobbler, Pear Ginger Crisp, Nectarine-Raspberry Crumble, and Filled Chocolate Truffles, Chocolate Heaven.
Eigh teen
Blackberry Delight
Rich seed cake
Raw food BOUS FOOD
Blackberry Delight Preperations Soak the flax seed for twelve hours in the coconut oil and water. Put flax meal, coconut oil, agave, salt, and water in a large bowl and mix well. Form four balls and flatten into a “pancake” shape, about 1/4 to 1/2 inch thick. For the vanilla crème use a large bowl and a hand mixer. Mix the yoghur t with the coconut oil, syrup, vanilla powder and water. Mix on high level for about five minutes until the consistency it thick and creamy.
Chocolate crepes
Vanilla Creme
2 cups whole flax seeds 2 tbsp liquid coconut oil 1/2 cups agave syrup 1/2 tsp sea salt 1/4 cup water 2 tbsp cocoa powder
2 cups. greek yoghurt 2 tbsp liquid coconut oil 1/2 cup agave or maple syrup 1/2 tsp vanilla powder 1/4 cup water
Rich seed cake Preperations Soak the flax seed for twelve hours in the coconut oil and water. Put flax meal, coconut oil, agave, salt, and water in a large bowl and mix well. Form four balls and flatten into a “pancake” shape, about 1/4 to 1/2 inch thick. For the avocado topping use a large bowl and a hand mixer. Mix the yoghur t with the syrup, avocado and sugar. Mix on high level for about five minutes until the consistency it thick and creamy.
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Cake base
Avocado topping
2 cups whole flax seeds 2 tbsp liquid coconut oil 1/2 cups agave syrup 1 cup dates 1/4 cup water 2 tbsp cocoa powder
2 cups. greek yoghurt 1 mashed avocado 1/2 cup agave or maple syrup 1/2 tsp brown sugar
Pistacchio Dream
Chocolate Haven
Raw food BOUS FOOD
Pistacchio Dream Preperations Soak the flax seed for twelve hours in the coconut oil. Put flax meal, coconut oil, agave, salt, and water in a large bowl and mix well. Chop the almonds and hasselnuts finely and mix with the flax seeds. Form four balls and flatten into a “pancake” shape, about 1/4 to 1/2 inch thick. For the pistacchio filling use a large bowl and a hand mixer. Mix the yoghurt with the syrup, vanilla powder and water. Mix on high level for about five minutes until the consistency it thick and creamy. Chop the pistacchio finely and mix carefully with the filling.
Nutty cookies
Pistacchio filling
2 cups whole flax seeds 1 cup almonds 1/2 cup hasselnuts 2 tbsp liquid coconut oil 1/2 cups agave syrup 1 tbsp brown sugar 1/2 tsp sea salt
2 cups. greek yoghurt 3 cups pealed pistacchio nuts 1/2 cup agave or maple syrup 1/2 tsp vanilla powder 1/4 cup water
Chocolate Haven Preperations Blend the ingredients into a firm mase. Put the mass into paper cups or muffin forms for the night over or at least 8 hours in the fridge. For the chocolate crème use a large bowl and a hand mixer. Mix the yoghurt with the coconut oil, syrup, vanilla powder, cocoa powder and water. Mix on high level for about five minutes until the consistency it thick and creamy. Chop the chocolate into fine pieces and mix half into the creme. Use the rest to sprinkle on top
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Chocolate cake
Chocolate Creme
2 cups dates 2 cups hasselnuts 100 g. 70% dark chocolate 2 tbsp liquid coconut oil 1/2 cups agave syrup 2 tbsp cocoa powder
2 cups. greek yoghurt 2 tbsp cocoa powder 50 g. 70% dark chocolate 2 tbsp liquid coconut oil 1/2 cup agave or maple syrup 1/2 tsp vanilla powder 1/4 cup water
Raw living BEST BIKING CITY
Copenhagen,
b est biking city The self
proclaimed
world!
in the
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1.2 million
Raw living BEST BIKING CITY
is the number of kilometers cyclists in Copenhagen travel by bike every day. This is the equivalent of cycling to the moon and back – twice!
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Raw living BEST BIKING CITY
There is a total of 350 kilometres of cycle tracks and 40 kilometres of green cycle routes in Copenhagen -the equivalent of the length of Jutland!
In Copenhagen, one person in three ride by bike to work or school every day. A big city with so many cyclists offers many benefits. In terms of the environment alone, cyclists help keep the citys CO2 traffic emissions at a low level compared to other big cities. When we reach the stage that over 50% of commuters choose to cycle to their place of work or education, then Copenhagen traffic will be able to save an additional 80,000 tons of CO2 per year.
cessful in reducing cyclist accident rates. However, much remains to be done before cyclists feel completely comfortable in traffic. Many Copenhageners would like to see even more and even wider cycle tracks, more carfree green cycle routes, synchronized green waves through traffic lights and better cycle parking facilities at stations, at work and at home.
Fair winds for pedal power
Copenhagen aims to become the most cycle-friendly city in the world. This means constructing more cycle tracks,
Copenhagen’s cyclists are every where, and they are a key element of our identity and profile - making us one of the leading cycling cities in the world. Our cycle culture has developed over the course of many years, strongly encouraged by ongoing investments in cycle tracks, cycle routes, etc. In recent years, cycling has been given an extra boost with the addition of two new cycle and pedestrian bridges in the city: Brygge Bridge spanning the harbour and Åbuen Bridge over Åboulevarden, one of the main roads out of town. We have also been suc-
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Working to become the worlds best city for cyclists
extending cycle routes along the citys green thoroughfares, establishing safer and more cycle-friendly conditions at the most crowded intersections, as well as implementing many other improvements and ideas suggested by Copenhageners. With Copenhagen taking the lead, other cities all over the world will hopefully be inspired to create better conditions for cyclists and thus improve the environment, public health and traffic movement.
16 27 km/h km/h The average speed within the city
Raw living BEST BIKING CITY
35 %
The Danes
The percentage of people in Copenhagen, who each day takes the bike to work or school
bikes
2.5 Km per person each day
The Dutch
bikes
1.6 Km per person
Copenhagen selected as the best Danish city for cycling in 2008
each day
For now, we can take pride in the fact that the Danish Cyclists Federation voted Copenhagen the best city for cycling in 2008. Copenhagen was chosen on the grounds that it has focused on innovative solutions to a number of challenges, as well as involving citizens, with the result that even more people cycle. On these pages, you can learn more about what the City of Copenhagen is doing to improve conditions for cyclists and you can read the ambitious objectives we have set ourselves to get even more people into the saddle.
The greeks
bikes
100 m per person each day
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Raw living EDIBLE ART
Edible art bringing food
to life with CHRISTOPHER BOFFOLI ARCIMBOLDO AND RAY VILLAFAN What happens when food is no longer just a nutrituion on our plate, but used as a medium for art?
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Raw living EDIBLE ART
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Raw living EDIBLE ART
Christopher Boffoli "COMING UP WITH AN INTERESTING IMAGE IS ONLY HALF THE BATTLE - A CAPTION THAT WILL MAKE PEOPLE SMILE IS ALSO A BIG PART OF MY WORK."
C
hristopher Boffoli from Seattle creates miniature representations of everyday scenes using tiny model figures and foodstuffs. Christopher, who has toured his "Disparity" collection in galleries throughout the USA, says: "Coming up with an interesting image is only half the battle - a caption that will make people smile is also a big part of my work." Epelitib erumquaectem ditatiumet atur acima excerovid est, neceatu riandeb itatet, soluptu reperume voluptam, con porios ut re, odigendel imus, officium idipis audam que occae. Giat quis secti que plabore dolumqui blaccus.
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Raw living EDIBLE ART
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Raw living EDIBLE ART
Arcimboldo AT A DISTANCE, HIS PORTRAITS LOOKS LIKE NORMAL HUMAN PORTRAITS. HOWEVER, INDIVIDUAL OBJECTS IN EACH PORTRAIT ARE ACTUALLY OVERLAPPED TOGETHER TO MAKE VARIOUS ANATOMICAL SHAPES OF A HUMAN.
A
t a distance, his portraits looks like normal human portraits. However, individual objects in each portrait are actually overlapped together to make various anatomical shapes of a human. They are carefully constructed by his imagination. Besides, when he assembled objects in one portrait, he never used random objects. Each object was related by characterization. In The Librarian, Arcimboldo used
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Raw living EDIBLE ART
Nam fugitatem escitibus dio. Aqui tes maximus es prestem sedi ratum.
objects that signified the book culture at that time, such as the curtain that created individual study rooms in a library. The animal tails, which became the beard of the portrait, were used as dusters. By using the everyday objects, the portraits were decoration and still life paintings at the same time. His works showed not only nature and human beings, but also how close they were related.
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Raw living EDIBLE ART
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Raw living EDIBLE ART
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Raw living EDIBLE ART
Ray Villafan FROM THE PRESIDENTS QUARTERS IN THE WHITE HOUSE TO BERMUDAS SOUSAS GARDENS, RAYS PUMPKINS HAVE GATHERED A CULT-LIKE FOLLOWING.
R
ay’s hobby of pumpkin sculpting was brought to an entirely new level in 2007 when he was contacted by High Noon Entertainment and asked to participate in the Food Network’s Challenge Show, Outrageous Pumpkins. Ray competed as one of four professional pumpkin sculptors, impressed the judges enough to sweep all three rounds and was awarded the Grand Prize. Outrageous Pumpkins logged the highest ratings of any other Challenge episode, and a second invitation was extended to Ray in 2009. They wanted him to come back and defend his title in their Outrageous Pumpkins Challenge II. Ray defended his 2008 title and took home the 2010 Grand Prize from the Food Network’s Pumpkin Challenge II. The exposure of Ray’s style, talent and creativity amassed an all-new appreciation for pumpkin “carving”, and his artistic take on the traditional jacko-lantern has granted him invitations from across the globe for VIP Galleries (Very Impressive Pumpkins). From the President’s Quarters in the White House to Bermuda’s Sousa’s Gardens, Ray’s pumpkins have gathered a cultlike following.
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Raw living EDIBLE ART
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Raw living EDIBLE ART
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Raw living EDIBLE ART
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Raw food JUICING
Empowering
Juicing is a one of the easiest yet most powerful things you can use to make your raw food lifestyle more successful and improve your overall health and wellness. Getting your veggies According to the United States Centers for Disease Control and Prevention, “Consuming a diet high in fruits and vegetables is associated with lower risks for numerous chronic diseases, including cancer and cardiovascular disease.” Just like your mom has been telling you since you were a child, “eat your fruits and vegetables”, yet many of us need to be reminded of this. Usually I juice every day and drink between one or two quar ts of mostly-green juice every day. Some people prefer to have one regular juice day every week, also called a juice ‘feast’ or juice fast day. By removing all the hard-to-digest fiber from your nutrient-rich veggies, juicing improves your absorption of all the impor tant nutrients. This is par ticularly impor tant for people beginning a raw food lifestyle because most of us have poor digestion and incomplete absorption after decades of eating cooked and processed foods. Juicing, using a slow-speed masticating juicing only, breaks down the cell walls of your veggies releasing the nutrition so you can absorb it like a sponge.
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How Much to Drink I usually recommend at least 16 ounces of juice daily. Most days I fill up a 16 oz. insulated spor ts canister and drink it throughout the day. When I am doing a juice ‘feast’ I double that, drinking it throughout the day, but mostly around meal times or whenever I am feeling hungry. Making this much juice every day might seem tedious, but I have a secret. First, I don’t actually make juice every single day. I actually juice every two or three days and make enough for the next two or three days, which I then store in a tightly sealed, insulated container in the fridge. If you do this a lot you may want to get one of those food saver appliances that sucks the air out of a ball-jar style container, but I have found that my juice lasts up to 3 days just fine without that, though as always, the sooner you drink it the better! Though most of the nutrients are removed from the pulp by your juicer, it is still a valuable resource. I mix my pulp with my dog’s food, and he loves it! It makes a great topping for almost anything, especially salads. You can also compost it.
Getting started It’s pretty simple really, eat more fruits and vegetables and you will be putting in more of the good stuff that keeps your body strong, less of the bad stuff that damages your body and if you combine it with a balanced diet and exercise, you can lose weight too! So now the question is where does juicing fall into your new plan to eat more fruits and vegetables? Again, it’s not too complicated. First off, juicing is a more convenient way for
Raw food JUICING
The most powerful ingredients for your juice are the dark leafy green vegetables.
many of us to get the 5 to 9 servings of fruits and vegetables it is suggested we eat each day. When juicing it’s just a matter of minutes to drink a cucumber, a handful of spinach and a couple of carrots. They may be tough for a lot of us to eat, especially if you aren’t used to it. Secondly, nutrients in juice are more easily absorbed by the body in liquid form then they are as a solid. This is why orange juice has been a breakfast time staple for so many years, so we can get that instant energy boost so many of us need in the morning. Plus juice is an all natural energy drink, void of all the chemicals and caffeine found in commercial energy drinks. Finally, raw fruits and vegetables contain enzymes beneficial bacteria that are often destroyed when cooking. These enzymes and bacteria help to boost your immune system, aid digestion and give you energy. Lowered risk for chronic disease, a healthier weight, more energy and a strong immune system! Wow, sounds to me like its time to get juicing!
These are the most alkaline-forming vegetables, but they don’t taste as good as the veggvies we are typically used to in the market. So to compensate for that I add just one or two carrots, a lemon or an apple. I recommend not making the juice any sweeter than that because it will exacerbate any problems your body has with sugar metabolism. Even if you aren’t diagnosed with a sugar problem, you probably have borderline, uduagnosed sugar issues results from sugar being added to everything in your cooked, processed diet for your whole life. So avoid sweet veggies like carrots and beets, and try to eliminate most fruit at least until your body rehabilitates it’s ability to properly metabolize sugar. Avoid fruit if you have candida, hypoglycemia, insulin resistance, diabetes, or cancer.
Great vegetables for juicing. All organic and washed throughly of course
Dark green leafy veggies Like collard greens, Swiss chard, kale and broccoli. Parsley It is high in vitamin C, bioflavanoids, iron, minerals and chlorophyll. Cucumbers Use them with the skin. Ginger root For its anti-inflammatory proper. Lemons They are very high in vitamin C, and the juice goes a long way.
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Raw food RAW FOR YOUR PET
IF YOU THINK YOUR PET FOOD
CONTAINS HEALTHY INGREDIENTS
LIKE WHOLE CHICKEN, CHOICE CUTS OF BEEF, FRESH GRAINS AND ALL THE NUTRITION YOUR DOG OR CAT WILL EVER NEED....
THINK AGAIN!
If you care at all for your beloved pets, don’t believe the ads from the $10 billion per year U.S. pet food industry when it comes to the health of your loving pets. Rather than being scientifically designed to provide everything your pet needs for good health, as adver tised, commercial pet foods actually lack sufficient minerals, enzymes and vitamins for good health - and usually contain ingredients and additives actually harmful to pet health. The protein in pet food comes from a variety of sources. When cattle, swine, chickens, lambs, or any number of other animals are slaughtered, the choice cuts such as lean muscle tissue are trimmed away from the carcass for human consumption. Whatever remains of the carcass -- bones, blood, pus, intestines, ligaments, and almost all the other par ts not generally consumed by
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humans -- is used in pet food. These are called “byproducts” or other names on pet food labels, but there is no definition for the what these are required on labels. Many of these remnants are indigestible and provide a questionable source of nutrition for animals.
This grease is held in fifty-gallon drums outside of restaurants for weeks, exposed to extreme temperatures with no regard for its future use. The next few times you dine out, be sure to look out back behind the restaurant for a container with a rendering company’s name on it. It is almost guaranteed that you will find one.
You may notice a pungent odor when you open a container of pet food. What is the source of that delightful smell? It is refined animal fat, kitchen grease, and other oils too rancid or deemed inedible for humans, doctored up for the noses of your pets then added to the pet food. Restaurant grease has been a major component of feed grade animal fat over fifteen years.
Rendering companies pick up this rancid grease and mix the different types of fat together, stabilize them with powerful antioxidants to retard additional spoilage, and then sell the blended products to pet food companies. These fats are sprayed directly onto dried kibble or extruded pellets to make an otherwise bland or distasteful product palatable to your
pet. The fat also acts as a binding agent to which manufacturers add other flavor enhancers as well. Pet food scientists have discovered that animals love the taste of these sprayed fats. Manufacturers are masters at getting a dog or a cat to eat something she would normally turn up her nose at. The amount of grain used in pet food has risen over the last decade. Once considered filler by the pet food industry, grain products now make up a considerable por tion of pet food. The availability of nutrients in grain products is dependent upon the digestibility of the grain. The amount and type of carbohydrate in pet food determines the amount of nutrient value the animal actually gets.
Raw food RAW FOR YOUR PET
Suggestions for
getting Started with Raw Dog Food
The BARF diet consists mainly of raw meaty bones, approximately 50% bone and 50% meat, and pulped vegetables and fruits mixed with raw organ meats (liver, hear t and kidneys), yogurt, garlic and whole raw eggs. Supplements are added to supply the essential fatty acids. These oil supplements consist of cod liver oil (source of vitamin A), fish body oil, flax seed oil and olive oil. Other supplements include vitamins C and E, alfalfa powder, kelp powder, brewers yeast (source of vitamin B's) and apple cider vinegar. Dogs are fed their meat/veggie patties every third day and are fed whole raw meaty bones (chicken backs, necks and wings, turkey necks, pork and lamb neck bones) the other two days.
Basic Raw Dog Food Recipe for a 20-25 pund dog Ingridients
oil mixture
1/2 cup raw meat 1/2 cup raw pureed vegetables 1/4 cup cooked whole grains 1 tsp. bonemeal powder 1/4 tsp. ascorbic acid powder 1/4 tsp. kelp powder 1/4 tsp. minced garlic 1 tsp. oil mixture
11 oz. canola oil 2 oz. wheat germ oil 2 oz. flax oil
Some eliminate the grains and increase the meat and vegetables proportionately, and only add the oil if poultry is fed. The meat must be RAW. Dogs should be fed raw bones (cooked bones
will splinter). Vegetables must be pureed or they will come out looking pretty much the same way they did going in. Variety is essential to deliver the correct mix of vitamins and minerals.
Dogs are by nature carnivals, so why not give them what their body and mind needs to function and grow healthily
Dogs and cats can almost completely absorb carbohydrates from some grains, such as white rice. Up to 20% of other grains can escape digestion. The availability of nutrients for wheat, beans, and oats is poor. The nutrients in potatoes and corn are far less available than those in rice. Carbohydrate that es-
capes digestion is of little nutritional value due to bacteria in the colon that ferment carbohydrates. Some ingredients, such as peanut hulls, are used strictly for “filler” and have no nutritional value at all. Two of the top three ingredients in pet food are almost always some form of grain. But since cats
Keep refridgerated in a container.
The answer is the same as it is for you and the rest of your family - whole, live, fresh raw food! And thankfully, it isn’t as difficult as you may think! and dogs are carnivores -- they must eat meat to fulfill cer tain physiological needs. Why are we feeding a corn-based product to them? The answer is that corn is cheaper than meat. Many nutritional problems appeared with the popularity of cereal-based commercial pet foods. Sometimes this is because the diet is incomplete. Sometimes it’s a result of additives or a result of contamination with bacteria, toxins and other organisms. In some
diseases the role of commercial pet food is understood, in others, it is not. The bottom line is that diets composed primarily of low quality cereals and rendered meat meals are not as nutritious or safe as you should expect for your cat or dog.
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Raw health FITNESS
Great workout clothes and working out outside are two things that can help you feel better. Get effective workout exercises and tips to the perfect workout outfit! Fourty nine
Raw health FITNESS
Mother’s nature playground is a fun alternative when it comes to your own fitness goals. And a bonus of maintaining your fitness level outside is that it gives you an appreciation of the environment and your connection to it. Great workout clothes and working out outside are two things that can help you feel better. Often times we get caught up in the routine of going to the gym in the same old sweats and tank top. But what happens when you change up the scenery…for both your workouts and your clothes? Put on a hot new activewear outfit and hit the trails! Whenever you look better, you feel better and it motivates you to actually go to the gym or to exercise outdoors in public. Mother’s nature playground is a fun alternative when it comes to your own fitness goals. And, a bonus of maintaining your fitness level outside is that it gives you an appreciation of the environment and your connection to it. If you don’t get out there, how are you going to know that you’re missing out on beautiful surroundings? Just think of running along the beach, hiking in the mountains or playing around with friends in your local park – these are prime examples of how you can be one with nature. And, at the same time reap the benefits of physical activity. When you visualize yourself doing these types of activities, what do you see yourself wearing? Don’t hesitate to show off what you’ve worked so hard to achieve. By taking your exercise outside of the confines of a traditional gym you’ll also notice better brain function and it’ll communicate more effectively with the rest of your body just. This all happens as a result of the concentration it takes to walk, run and carry out your activity on unstable terrains. Other fantastic aspects of working outside are increased motivation, a positive change in your surroundings and soaking up some much needed Vitamin D. It also adds inspiration to your day when your family and friends recognize changes in your appearance. “You look awesome.” “I love your outfit. Where did you get it?” “Wish I could look that good!” Who wouldn’t want to hear that! It’s the perfect time to commit to making this your fittest,
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healthiest year yet and we have just the guy to motivate you. Chris Powell, the trainer of ABC’s hit show Extreme Makeover: Weight Loss Edition has mapped out an exclusive shape-up plan that guarantees lasting results. Weight-loss reality shows tend to operate from the same predictable template: Gather a group of heavy contestants, throw them in a gym with a tough-yet-encouraging trainer, and set them out on a pound-shedding race toward a big payoff. Extreme Makeover breaks that mold. Over the course of an hour, you watch Chris Powell and a single client from their first meeting to the final weigh-in 65 days later. There’s no competition. No teams. No faraway ranch filled with state-of-the-art gyms. Powell’s clients have to juggle their jobs and relationships just like anyone else. And though the amount of weight they have to lose may be staggering, their struggles are relatable: They battle the same frustrating plateaus and have the same urges to give up as anyone else. Powell doesn’t rely on quick fixes to gain results. “Anyone can withstand a brutal month of excessive exercise and calorie restriction,” he says. “But that’s just not sustain-
Regardless of when and where your fitness takes you, make it fun and look good doing it! able.” Instead, he focuses on realistic ways to fit in fitness on a regular basis, favoring do-anywhere body-weight moves and fast-paced cardio intervals. This kind of simplicity has a powerful side effect: Checking off multiple workouts a week instills confidence and makes exercise part of your lifestyle, which is the secret to lasting weight loss. “After a week of meeting your goals, you’ll feel incredible. After two weeks, you’ll consider yourself unstoppable. By the time you hit six months or a year, there will be nothing you can’t do,” says Powell. Get Started, whether you have 10 or 200 pounds to shed, this three-month plan will get you started. But we won’t bail on you there: Get three more three-month plans throughout 2012 right here. This will truly be the year you transform your body and life!
Raw health FITNESS
In the first month of your total-body transformation, your goal is to build muscle and nail proper exercise form. Whether you’ve never walked into a weight room or you merely took a holiday-season hiatus, this exclusive 12-week plan from Chris Powell was created with you in mind. It’s designed to torch fat and tone muscle, while taking into consideration that you may not be in your best shape—yet. Each week, you’ll complete three strength-training routines and two or three cardio intervals. During the first four weeks, your goal is to build muscle and nail proper exercise
Grap a friend along with you! Together you can help each other with motivation and exercises.
form. In month two, your workouts will be done at a faster pace to help you boost speed, power, and cardiovascular endurance. Finally, month three is all about blasting the fat that’s covering that lean muscle you’ve been working so hard to develop by utilizing supersets (two moves done back-to-back with no rest in between). Each of these plans spikes your metabolism and keeps it revved for hours afterward—and because you’ll be switching things up, you won’t get bored. Best of all, you don’t have to slave away in the gym for hours. You’ll ditch your extra weight in about 30 minutes a day.
See the exercises on next page. they are really effective!!
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Raw health FITNESS
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Hammer Curl-Press
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Dumbbell Deadlift
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Dumbbell Pullover
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Single-Arm Dumbbell Row and Twist
Raw health FITNESS
Yoga Yummy
Outdoors adventurer
Gym Goodie
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Raw health FITNESS
yoga yummy 2
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1 TOP SHOP - 25 eur. 2 Legwarmers - 12 eur. 3 Stadium yoga mat - 15 eur.
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4 Puma Gym bag - 65 eur. 5 Reebok Correball - 34 eur. 6 Nike Yoga shoes - 88 eur.
Raw health FITNESS
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Outdoor adventurer 1 2 3 4
Triumf - 33 eur. Nike jacket - 94 eur. Casall - 18 eur. Adidas - 25 eur.
5 Carhart - 27 eur. 6 Helly Hansen - 73 eur. 7 Nike - 155 eur.
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Raw health FITNESS
Gym goodie
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Adidas - 83 eur. Pieces - 12 eur. Hummel - 125 eur. Nice - 75 eur.
5 Reebok - 155 eur. 6 H&M - 13 eur 7 Casall - 25 eur.
Raw health THE HEALTHY NUT
any people were scared away from nuts during the low-fat M craze of the last few decades, but
now nuts are making a comeback. Nuts are excellent sources of protein, minerals, “good” monounsaturated fats and other nutrients, and they’re good for the heart!
AND INS M A T VI LS A R 19 oVE MINER 100GR.
The king of nuts When it comes to nuts, the walnut is the king. It's a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, arthritis, eczema and psoriasis.
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GREA T SO OMEG URCE OF A-3 553 kacl
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The vitamin bomb Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Plus, according to Sue Taylor, R.D., director of nutrition communication for the National Pecan Shellers Association, "Recent clinical research studies evaluating the impact of pecans on serum cholesterol have found pecans can significantly help lower blood cholesterol when consumed as part of a heart-healthy diet." In fact, a study from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries.
Raw health THE HEALTHY NUT low i 553
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Small and powerful These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total cholesterol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol.
Mr. slim jim Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. Plus, cashews are rich in copper, magnesium, zinc, iron and biotin.
SKINCARE! EVEN USED IN PR. 100GR. 740 kacl
N AND LOTS 18 % PROTEI FIGHTING ANT OF ANTIOXID IUM EN SEL . 100GR .
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Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk. Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries.
The Brazil nuts are extremely nutrientrich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Illinois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer.
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Raw health FOOD AS MEDICINE
From snake blood to gingerroot. Chinese medicine turns green Not all traditional Chinese medicine is made from snake blood and other dark ingredients, but actually comes from the fresh and green veggie and herb garden. Most people have heard the tales about the ancient traditional Chinese medicine. How snake blood and gale does wonders for a sniffle. If you have the sniffle or some other disease and you don’t feel like trying one of those dark poisons you’re in luck. Not only is the Chinese known for using, well let just say it, creepy stuff as medicine, but a lot of old traditional well proven remediates from the Chinese culture actually comes from spices and vegetables! So why not try a natural cure next time you feel the flu starting up. Em voluptiis enihicient.
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Raw health FOOD AS MEDICINE
NUDE FOODS green medicine cabinet Green Onion (Scallion)
Cucumber
As Chinese saying goes “no onions do not cook dishes,” in daily life, the green onion (scallion) , while mostly used as seasoning, its nutritional value and health value can not be underestimated. Green onion (scallion) is regarded as “warm” in nature in Chinese traditional medicine. Chinese used it for dispersing chill, relieving congestion and relaxing muscle tension. Mixing scallions, ginger and brown sugar is a traditional Chinese medicine prescription for early treatment of cold. Green onions also benefits the stomach and lungs since green onions can promot digestion and destroy oral and respiratory bacteria.’
Many people like to eat it, but few people know it’s pharmaceutical value. Chinese traditional medicine believes that the cucumber is “cool” in nature. It has the effect of detoxification and could help to ease throat pain causing by some illness. Modern medical researchers found that cucumber is rich in vitamin E, which helps fighting against aging. Women like to put cucumber juice or film on the face to smooth skin and reduce wrinkle. Cucumber also contains vitamin B1, which is essential tp brain and nervous system. Chinese traditional medicine believes cucumber has the effect to soothe the nerves and aid in the treatment of insomnia.
Ginger Ginger is widely used in Chinese cooking as seasoning. But its value is far beyond serving as the flavoring agent. In traditional Chinese medicine, ginger is “warm” in nature. Ginger is often used for treatment of abdominal bloating, diarrhea, nausea, headache, and bleeding. It is also used for treating of cough, common cold, help digestion, neutralize poisons in food, promote blood circulation, support cardiovascular health. In addition, ginger is commonly used for treatment of inflammatory joint diseases, such as arthristis and rheumatism. Its healing power has made it one of the most popular food remedy in traditional Chinese medicine.
Garlic Garlic is another food with strong healing power. Like ginger, it is “warm” in nature in traditional Chinese medicine. Chinese not only use it to promote the flavor, but believe it kills bacteria, help digestion, and prevents diarrhea. Researchers found that eating garlic on a regular basis lowers the risk of stomach and colon cancers. Other therapeutic functions have been found in garlic, such as being used as a remedy for hypertension, diabetes, hepatitis. It is recommended to eat garlic raw and crushed. It is found that fresh raw garlic when crushed has the most effectiveness to release it’s healing power.
Peach There is Chinese saying of “Longevity peach”, reminding people the connection of peach and the promise of longevity. Chinese medicine believes that peach is moderate “warm” in nature. Peach seed is widely used in Chinese medicine to improve blood circulation, dissolve accumulated blood clots, moisten the intestines and relaxes the bowels. Since peach is rich in iron, Chinese believes consuming enough amount of peach has the beauty effectiveness.
Grape Chinese traditional medicine believes grape is neutral regarding to “warm” or “cool” in nature. Eating grape can tune the b lood, strengthen the bone, and promote urination. Because grape contains highly effective anti-cancer substances, it is a good food choice to prevent from cancer. Also, dried grape (raisin) is rich in iron, which is especially beneficial to children or people who has anaemia.
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Raw health FOOD AS MEDICINE
Tomato Tomatoes are known to be a powerhouse of nutrition. Traditional Chinese medicine regards it as “cool” in nature. Chinese medicine believes that tomatoes have the effectiveness of detoxification, reducing blood pressure, preventing from cancer and aging. It contains a multitude of vitamins and minerals that promote the immune system and support health. In addition, tomato is high in nutrition, but low in calories, it is an excellent choice for weight loss diet.
Strawberry Strawberry’s bright red color and delicious tastes have made it a popular fruit. Chinese traditional medicine believes that strawberry is “cool” in nature. It lubricates lungs, promotes body fruids, strengthens spleen and stomach, and detoxifies in alcohol intoxication. It also contains anti-cancer ingredients that prevent people from cancer and aging.
Apple As wisdom says “one apple per day keeps the doctor away from me,” traditional Chinese medicine found that apple is “cool” in nature and promotes various health benefits. Researchers found that eating 1-2 apples per day, the rate of suffering from heart disease can be reduced by half. Apple contains soluble fibre that help to prevent from constipation. The scent of apples helps people to relax and refresh their spirit. Apple cider vinegar helps digestion and reduces fat. Eating apple slowing in the mouth can be very effective to kill the oral bacteria.
Beetroot and Horseradish Relish If you have ever had the experience of grating a fresh piece of horseradish you will know its energetics. The horseradish fills the sinus with searing heat, makes the eyes water and wakes up every inch of the lungs’ membranes. So, as you might expect, this is a lively relish. The horseradish combines perfectly with the sweetness of the beetroot.
Energetics Horseradish is a strong, pungent Yang tonic and Stagnation mover with a special influence on the Lung. Beetroot nourishes the Blood and benefits the Heart and Liver. The onion and cider vinegar are both warming Stagnation movers. So here we have a warming relish which will move the Qi and Blood, break through Stagnation, support the Yang and nourish the Blood.
Preparation time: 40 mins Serves: 4 til 8
Ingredients 4 beetroot 1 onion 1 teaspoon fresh parsley 4 tablespoons horseradish
1/4 cup cider vinegar 1 teaspoon mild honey Salt
Method Boil the beetroot and chop or grate very finely. Chop the onion and parsley finely and grate the horseradish or use ready-prepared horseradish from a jar (in which case use a little less cider vinegar). Combine all the ingredients and let them sit for a while, the longer the better, before serving. The relish will keep for a few weeks in a sealed container in the fridge. This recipe will make 2-3 cups.
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Raw living CITY GARDENS
Cool urban city gardens among tall skyscrapers How two people found love and room for a beautiful garden at a rooftop in central Seattle
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Raw living CITY GARDENS
welcome to seattles goathill giving garden! A garden grows at 5th and Jefferson. What began as a dream of King County employees has grown into an urban garden with nine raised beds and ten round planters. “We’re growing our own little farm,” says Cristina Del Alma, King County employee who has been instrumental in setting the garden in motion. With vegetables thriving and a view of the Columbia tower, the Goat Hill Giving Garden offers a space for learning, gardening, and giving in the middle of Downtown Seattle.
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Love to Garden, Learn to Garden Cristina Del Alma is a self-described “gardening fool.” A long time urban food gardener, she once coordinated the garden at El Centro de la Raza, growing food in a demonstration garden for El Centro’s meals program. Cristina
Raw living CITY GARDENS
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Raw living CITY GARDENS sees Goat Hill as a place for employees and community members to learn together, making decisions as a collective about where, what, and when to plant. Anyone that wants to learn or share their skills is most welcome and encouraged to participate. Goat Hill Giving Garden classes include information on raised beds, plant selection, composting, herbs, and plant care, “all classes are also work parties, so when we had a class on trellising we actually built the squash trellises together” says Cristina. From seed selection to mulching and trellising, classes allow employees to work side by side as they learn gardening tips and techniques. Resources are also available online for those unable to attend a class. The combination of working and learning encourages people to go home and give their new found knowledge a try. Check out one of their upcoming classes: fresh herbal teas, composting basics, and herbal vinegars - Maria Carlos and Jeff Kass host many classes. Signs describe techniques and resources for passersby. Currently, two beds demonstrate the difference between planting in sandy loam with organic fertilizer and amending with “GroCo” - a composted mix of sawdust and bio-solids. New signs have been posted telling the story of the garden, including the tally of produce donated to date.
Gardening to Give True to the name, Goat Hill Giving Garden partners with Pike Market Senior Center to donate produce grown in the garden. On a technical level, since the garden is maintained and supported by King County employees it cannot be used for employee benefit (ie. bringing vegetables home for personal use). On a more personal level, Cristina notes the importance of sharing with the surrounding community, “it’s easy to grow something and share it with the community.... homeless and low income seniors, they should have good food too.” Lettuce Link connected the garden to their neighbors at the Pike Market Senior Center. As of August 12, Goat Hill Giving Garden had donated 46 pounds of lettuce, radishes, kale, basil, parsley, shiso, beans, cucumbers, and sugar snap peas to the Senior Center. Follow their progress online. “We’re so excited about the partnership,” remarks Diane Carmel of Pike Market Senior Center. “King County employees [are involved in] progressive and interesting things around lifestyle, health, and fitness. We’re happy to be a part of it.” The Senior Center receives many greens from Goat Hill and has incorporated their donations into a ‘Goat
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Raw living CITY GARDENS Hill Garden Salad’ for clients. “It’s a lovely, nutritious addition to what we’re already serving” says Diane. Diane also notes that most meals programs appreciate produce donations - just be sure to connect with them before donating. Ideally produce should be washed prior to donation.
Gardens for yesterday, today and tomorrow Goat Hill Giving Garden demonstrates that growing can take place in city lots and green yards alike. “I like to think of gardens as appropriate for different dates, times, and stages,” says King County employee Diana Vergis Vinh, “just give it a try... if it just isn’t feasible any more, rake back the raised beds,” and if it does work, think of all that can grow.
Eat Smart, Move More, Stress Less, Choose Well
preventative measures to keep employees healthy, and it’s working. Since the program began, the county has spent $18 million less in health care costs than projected. Components of the Health Reform Program are “Eat Smart, Move More, Stress Less, and Choose Well” programs. The Health Reform Program also includes employee engagement strategies to reward healthy behavior such as health risk evaluations, individual action plans and comprehensive benefits for tobacco cessation and preventative care. The garden is an important demonstration of the county’s commitment to these goals. To learn more about the Goat Hill Giving Garden and to follow their progress, make sure to take a look at their website: information on classes, produce tally, garden resources, and photos. Check out Urban Farm Hub for more information and updates from Goat Hill Giving Garden, along with an ever growing collection of articles on gardening and farming in our region.
King County launched the Health Reform Program in 2005 to lower the rising trend in health care costs. They use
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Raw living HOME GARDENING
My own little herb garden
Appartment, town house or single bedroom - no problem! Learn how to easily grow you very own herb garden
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Raw living HOME GARDENING
The rewards of growing herbs are far greater than with other plants. Other plants in the garden are mostly planted for their decorative value. Herbs, on the other hand, can also be used for a myriad of other purposes that stretch from flavouring your food to curing your flu to ridding your home of insects. Herbs are some of the easiest, most grateful plants to grow. If you follow the following basic guidelines for setting up your own herb garden, they will
richly reward you with their flavours and aromas Growing an indoor herb garden is easy and you’ll love having access to fresh herbs right at your windowsill. While there are herb garden kits or you can start with mature plants, I thought we’d talk about starting your garden from scratch, in true DIY’er style.
Here is what you need to start: Terracotta pots
Water
Potting soil
Herb seeds
Sunlight
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Raw living HOME GARDENING
let’s get started! Herb Garden Location The ideal site for a herb garden is a sunny, open but sheltered spot with well-drained fertile soil. As far as possible it should be free from weeds and overhanging trees and have good access to the house so that the herbs can be harvested in all weathers. Most of the herbs that we can successfully grow in our country originated in the warmer climates of the world where they grow in the warm sun. It is these conditions that we must create for them. The minimum requirement is four to seven hours of direct sun per day. Remember that your herbs will grow well even if they get less sun. They may tend to grow scraggly and will be more susceptible to diseases, but with a little extra attention they will still be successful. Herbs are like most people: they do not like to have ‘wet feet.’ It is very important that your soil have good drainage. Most herbs will survive in poor sandy soil, but few will tolerate wet clay soil. Culinary herbs should be planted away from possible contamination by pets, roadside pollution and agricultural sprays. If you would like to find out more about selecting the best site for your herb garden read my Herb Garden Site Selection article.
Herb Garden Design The appeal of a small formal herb garden remains timeless. Formal designs are based on geometric patterns, which are framed by low hedges and paved paths. For maximum impact each bed is planted with one kind of herb, giving bold blocks of colour and texture. Paving is an essential element, accentuating the formal lines and geometric design. Natural shades, like sand, terracotta or grey, contrast beautifully with the herbs, adding to the design element. The pathways and stepping stones also provide access to the herbs for ease of harvesting.
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Planting Tips Prepare the ground well in advance, remove weeds (they compete for nutrition), fork in organic matter, such as compost, and rake the soil so that the bed is level. You don’t need to add large amounts of manure or fertiliser because that produces soft growth. The article on site preparation will give you some additional tips on the preparation of your herb garden. Before transplanting herbs out of their "nursery" pots into the ground, water the pots well because a dry rootball is difficult to wet thoroughly once it is in the ground. Because "nursery" pots are small, herbs tend to become root bound. To encourage new root growth gently loosen the root ball before planting in the ground. Pinch out the tips of shrubby herbs, like thyme, to encourage bushy growth. Add some bone meal or fishmeal at the bottom of each planting hole. If you are using a planting plan, first set the herbs in their positions. It is easier to move them around while they are still in their pots, rather than having to transplant them later. Space them according to their expected height and spread so they have room to develop. After planting firm the soil gently around the plant and water thoroughly to settle the soil and give the herb a good start. Some herbs, like the spearmint, can be invasive. Remove any spreading material immediately. Repot them yearly with fresh soil.
Harvesting Your Herbs Collect small quantities of herbs at a time and handle them as little as possible. Do not cut herbs at random. Take the opportunity to pinch out or prune the plant at the same time, removing unwanted shoots and encouraging bushiness. Use a sharp knife or scissors, do not break, bend or tear off the branches. Always harvest from clean, healthy plants in peak condition
Raw living HOME GARDENING
Herbs are like most people: “they do not like to have ‘wet feet.’ It is very important that your soil have good drainage.” - Anna larsen
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Raw living HOME GARDENING
Shop the perfect pot for your herb garden Villa Collection 45 eur. - Greene 12 eur. - Bolia 25 eur. - Interflora 50 eur. - Tiger 4 eur.
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Raw food HOME GARDENING
the benefits of home gardening
pesto genovese Ingredients
Preperation
1 large basil plant, leaves only 25g pine nuts 2 cloves garlic, chopped 1 tsp granular sea salt 50g freshly grated Parmesan 4 tsb extra virgin olive oil
Wash and dry the basil leaves. Heat a dry frying pan over a medium heat and toast the pine kernels lightly for 2-3 minutes. Set aside. using a processor, drop all the ingredients in and blitz to a luscious green sauce.
parsley pesto Ingredients
Preperation
1 large parsley plant, leaves only 25g pine nuts 50g Reggiano cheese 4 tsp extra-virgin olive oil 2 tsb white vinegar 1/2 tsb sugar 1/4 tsp salt
Wash and dry the parsley leaves. Heat a dry frying pan over a medium heat and toast the pine kernels lightly for 2-3 minutes. Set aside. using a processor, drop all the ingredients in and blitz to a luscious green sauce.
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Raw food FAST FOOD
Miss fast food classics? Try our jummy raw versions of all your favorite no-goes!
Menu 1 Veggie Pizza
Menu 2 Beet Burger
Only
Only
210 kcal!
Menu 3 Snack Basket Only
230 kcal!
320 kcal!
Menu 4 Lasange Only
340 kcal!
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Raw food FAST FOOD
Menu 1 Veggie Pizza Only
210 kcal!
Menu 3 Snack Basket Only
230 kcal!
Preperations Harchitae. Et ero estrum velliandi ium voloreptatis est aruptatur, nim dolo tectotat volorec aborero videliqui optatiissit, ne vitinisciis nus serumquias doluptur, oditiunt, ute volupta tibus.
Pizza base
Pizza topping
6 cups flake seeds 2 cups mixed grains 4 tsb sirup 1 cup water 2 tsb olive oil 1/4 tsb salt
Onion rings Courgets Tomato sauce Fresh tomatoes Basil leaves Grated parmagiano
Preperations Harchitae. Et ero estrum velliandi ium voloreptatis est aruptatur, nim dolo tectotat volorec aborero videliqui optatiissit, ne vitinisciis nus serumquias doluptur, oditiunt, ute volupta tibus.
Ingredients 2 cups greek yoghurt 3 cups lenses 1 beetroot 2 tsb olive oil
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1/2 onion Courgets Basil leaves 1/4 tsb salt
Raw food FAST FOOD
Menu 2 Beet Burger Only
320 kcal!
Preperations Harchitae. Et ero estrum velliandi ium voloreptatis est aruptatur, nim dolo tectotat volorec aborero videliqui optatiissit, ne vitinisciis nus serumquias doluptur, oditiunt, ute volupta tibus.
Burger bun
Filling
6 cups flake seeds 2 cups mixed grains 4 tsb sirup 1 cup water 2 tsb olive oil 1/4 tsb salt
Onion rings Beet slizes 2 tsb tahin 2 cub lenses Fresh sprouts
Preperations
Menu 4 Lasange Only
340 kcal!
Harchitae. Et ero estrum velliandi ium voloreptatis est aruptatur, nim dolo tectotat volorec aborero videliqui optatiissit, ne vitinisciis nus serumquias doluptur, oditiunt, ute volupta tibus.
Ingredients 20 tomatoes 4 cups spinach 1/2 cabbage 2 tsb olive oil 1/4 tbs salt 1 red bell peber
Eighty one
Raw source WITH JANIE WOITT
Cleansing can be as easy as cutting out the foods most commonly known to upset to the body in one form or another. While you don’t need a class, a book, a partner or a teacher, those things make the process a little easier and a lot more fun. We give you the guide to easy cleansing that will give you an overview common cleanses and help you decide if you want to do a more regimented cleanse, but here are the basics for a Doit-Yourself Cleanse.
Eighty three
Raw source WITH JANIE WOITT
This is how you do it Focus on what you want
How Do I Cleanse?
Decide WHY you want to cleanse! Cleansing with no intention is more difficult. Once you decide on your goal, it’s easy to keep your eye on the prize & your mind off foods that might tempt you off your cleanse. You may be going through something stressful, or maybe you’ve packed on a few pounds eating in a way you intuitively know does not serve your highest self. I like to cleanse to reward my body. It continues to serve me well day in & day out so why not treat it to a vacation by giving it 3-5 days a months of green juice. Just the way you might take a weekend getaway to keep your connection strong with your partner, a quick juice cleanse makes you more connected to your body.
I get this question a lot since I teach the online raw food course Rocking Body Raw Food as well as cleansing & healthy eating classes at Cups Culinary in La Jolla. When I want to do a quick, easy cleanse I do the following…
Start Simple If you’ve never cleansed before start with a simple whole foods cleanse. That means eat foods that are ONE ingredient foods, like an apple or even rice or beans. But not bread or pasta which has multiple ingredients. Focus on eating primarily leafy greens for their alkalizing mineral content.
Foods to avoid while cleansing wheat, corn, soy, dairy, meat (some cleanses allow antibiotic & hormonefree meats in small quantities), processed sugars, caffeine and alcohol. Some take it further and avoid nightshades, higher sugar fruits & veggies and even citrus. Me, I stick to raw foods and minimal cooked foods (soups, teas, etc).
Eighty four
1. Zeolite Clay: I start the night before my cleanse by taking a high quality Zeolite clay, my favorite is ZeoForce but there are many on the market. The goal with this is to let this highly alkalizing clay absorb toxins, specifically heavy metals, ammonia, and radioactive particles so they can be passed out through the stool. (Too much information probably, but I hate to share a product I use without explaining why I use it!). I use 2 Tablespoons of the clay in 1 cup of water each night before I go to bed. 2. Lemon Water: I start my cleanse days with a simple pint of water with fresh squeezed lemon followed by a 1/4 cup of noni juice. I prefer the Golden Noni from Bright Earth Foods.
3. Green Drinks & Raw Soups: When I get hungry I enjoy my green drinks & raw soups (heated if I feel the need). You’ll find free recipe for green drinks, green juices & raw soups on the recipe page here on the site. 4. Support clarity of mind: I enjoy 1/4 teaspoon of Brain Food by Bright Earth Foods in a pint of water. It’s Klamath Lake Blue Green Algae with the cell wall removed to enable PEA (the “love molecule”) absorption by the brain. I love this stuff! I’ve kissed PMS goodbye with a combination of Brain Feed and Chaste Tree Berry. 5. Rinse & repeat! Start all over with the Xeolite before bed. By Janie Woitt
OR SIMPLY SUBMIT YOUR LOTTERY NUMBERS AT SVENSKASPEL.SE
Raw source REVIEWS
THE BOOKSHELF 1Q84
Vibrant Living by James Levin
by Haruki Murakami
A Complete Live Food Resource and Recipe Book. This amazing heart healthy live food recipe book has just recently been re-published! It contains over 250 recipes that are sure to inspire raw foodists to new levels of live food cuisine. Over 100 recipes contained in this book are 100% fat free!
The year is 1984 and the city is Tokyo. A young woman named Aomame follows a taxi drivers enigmatic suggestion and begins to notice puzzling discrepancies in the world around her. She has entered, she realizes, a parallel existence, which she calls 1Q84 —“Q is for ‘question mark.’ A world that bears a question.”
The heirloom life gardener
The great American detox diet
By Jere and Emilee gettle
By Alex Jamieson
In this invaluable resource, Jere and Emilee Gettle, cofounders of the Baker Creek Heirloom Seed Company, offer a wealth of knowledge to every kind of gardener, experienced pros and novices alike. In his friendly voice, complemented by gorgeous photographs, Jere gives planting, growing, harvesting, and seed saving tips.
Alex Jamieson, Morgan Spurlock’s partner, was not pleased when Spurlock decided to do his 30 day McDonald’s diet but finally gave her blessing once Spurlock agreed to turn himself over to her for detoxing postexperiment.
Steve jobs
by Walter Isaacson Based on more than forty interviews with Jobs conducted over two years—as well as interviews with more than a hundred family members, friends, adversaries, competitors, and colleagues—Walter Isaacson has written a riveting story of the roller-coaster life and searingly intense personality of a creative entrepreneur whose passion
Eighty six
for perfection and ferocious drive revolutionized six industries: personal computers, animated movies, music, phones, tablet computing, and digital publishing.
THIS BES MON TSE THS LLE R!
Raw source READERS VOICE
TIPS FOR TIPS DO YOU NEED A TIP OR IDEA TO IMPROVE OR BETTER YOUR RAW LIFESTYLE? THEN SEND US A MAIL WITH YOUR QUESTION AND ONE OF YOUR OWN RAW FOOD TIPS OR RECIEPS IN RETURN AND WE CAN GIVE BOTH YOU A TIP WHILE YOU BRING YOUR TIP FORWARD TO THE REST OF THE READERS I'TS TIPS FOR TIPS! Here is my question “Dear NUDE FOOD, I love raw food and wish to change all my meals into 100 percent raw and vegan ingredients but my problem is that I am not sure which basic ingredients I can use instead of things like sugar and butter. Can you please help me find some great ways for me to complete my raw lifestyle?” Malene Nyman, Denmark
Here is my raw tip Xim expel ipsam qui doluptas explit, tem que sin prae. Odigentium fugiae diorerum aut rerum id esequasita veratur aut del mincipsam quisqua erferia nditatem remquam et aliquia custo ilit volecul lenient, simoluptatia sae milisto ritibus antiatium, odit, sincto offic tecusciti dolore pereperist fugia ad magnihic te officab idignisim quodignis dem enimenimusci cumquatem es doluptatur ad ulpa sequiatque nobitam, simodi res expe iuntis apicilis sam as alit eum aditate mporepella natur apicien turectorit iligni teniassin comniatempor aut aciet doluptatur audiaep ratque es
Bread and crackers Go for lettuce wraps or dehydrated flaxseed crackers. Combine equal parts flax seeds and water.
Pasta Julienne strips of zucchini, carrot or squash. For an easy pasta sauce, blend ripe tomatoes with fresh herbs and spices.
Milk Instead of pasteurised animal milk, go for nut milk such as raw almond milk or raw soymilk or even coconut milk.
Sugar Replace with agave honey.
Butter & jam Instead of butter try tahini or mashed avocado. To make raw jam, blend ripe berries with some agave honey.
Eighty seven