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Because of possible detrimental effects of aluminum, it’s
1
2
Canned produce are least desirable. Many canned foods
Avoid packages of frozen produce that appear to have
for every day and every occasion
Frozen vegetables and fruits, such as berries, are often
Family-friendly whole-food dishes
What if you can’t always find fresh produce? It’s certainly
When shopping for ingredients, aim for fresh produce
healthy ever after
• USE HIMALAYAN CRYSTAL SALT OR CELTIC SEA SALT in place of reduce baking time when using a glass baking dish.) content in foods. (Lower oven temperature 25 degrees and iron, which has the added advantage of boosting the iron fruits. Use stainless steel, tempered glass, or, best yet, cast pans, especially acidic foods, such as tomato sauce and wise to avoid cooking and baking in aluminum pots and check your health food store for these. are sugar free are your best ch
table salt (and in moderation). If you’re like most people, following the guidelines in
• BALANCE AND COMPLEMENT your intake of nutrients and
contents the list above might seem pretty overwhelming. But you
amino acids (protein) by eating all types of produce from don’t have to make these changes all at once. Start with
all parts of the plant: leaves, stems, and roots. one or two simple improvements; any small step is a step
introduction
• INCLUDE SEEDS IN YOUR FAMILY’S DIET; try sesame, pumpkin, forward.
sunflower, flax, chia, and hemp. Soon you’ll find what many who have decided to make
juices & smoothies
• EAT A VARIETY OF FOODS (avoid eating the same thing every healthier choices now know: whole, natural foods are
day) for balanced nutrition and reduced likelihood of de- simply delicious! Wholesome foods are naturally flavorful,
breads & muffins
veloping a food intolerance. and require less sugar, salt, and artificial additives, which
• AVOID OR MINIMIZE CONSUMPTION OF LOW-FIBER CARBO- is needed to enhance the blandness of the standard diet.
pancakes, pizza & more
HYDRATES, including refined grains and flours and fruit Brown rice and whole-grain flours have more original flavor
juices. These have a high glycemic index, causing glucose than their processed “white” counterparts, as do fresh pro-
sensational salads
to spike, then drop, increasing the risk of diabetes. duce and other natural ingredients. Once you start cooking
• AVOID PRODUCTS CONTAINING HYDROGENATED OR PARTIALLY this way, you’ll wonder why you didn’t start sooner.
dips, dressings & sauces
HYDROGENATED OILS, which introduce trans-fatty acids—
the worst kind of artery-clogging fat—to your diet. Read
the labels. Instead of margarine for frying, use butter,
kimchi, kombucha & more
which is high in vitamin A and remains stable at ordinary
cooking temperatures. Coconut oil, palm oil, unrefined
soups & accompaniments
sesame oil, and olive oil are ideal for pareve frying and
cooking. hot sides
• DRINK PLENTY OF WATER for the body’s optimal function-
ing. meatless mains
• AVOID OBVIOUS SUGARS—candy, pastries, sodas, ice
cream—as well as hidden sugars, such as ketchup, ready-
fish & chicken mains
made sauces, ready-made dressings, syrups, cereals (even
“nonsweetened” cereals are high in sugar), peanut butter,
cookies & snacks
jams, and canned fruits and vegetables.
• AVOID CAFFEINE-CONTAINING BEVERAGES and foods, includ-
cakes & bars
ing coffee, tea, cola, and chocolate. They form “free radi-
cals” in the body, damaging health and accelerating the
just desserts
aging process. Other “aging oxidants” to avoid include
alcohol, processed meats, and environmental pollutants,
including cigarette smoke. index

9 8 HEALTHY EVER AFTER • SEEK VEGETABLE SOURCES OF PROTEIN, such as seeds, nuts, • EAT ADEQUATE DIETARY FIBER. This is effortlessly accom- • USE BROWN RICE instead of refined white rice. • USE WHOLE-GRAIN BREADS and pasta instead of refined, • KEEP YOUR FOOD AS SIMPLE, whole, and close to nature as • AVOID WHITE VINEGAR, which destroys the friendly bacteria

pesticide-residue levels.)
index
399
grown berries and leafy vegetables have especially high
plished by following a natural, raw, whole-foods diet.
to avoid harmful pesticide residues. (Conventionally
just desserts
370
• SEEK LOCALLY GROWN, ORGANIC PRODUCE whenever possible,
mato sauce.
white-flour products.
cakes & bars
338
until tender, or cook in a little water, soup stock, or to-
disease-preventing phytochemicals. Try steaming them
products, which are loaded with chemicals.
cookies & snacks
300
possible, minimizing the use of packaged, convenience
• COOK VEGETABLES GENTLY to preserve their nutrients and
nutrients, vitamins, and minerals.
fish & chicken mains
286
against many diseases and will provide a large variety of
balances your body’s acid-alkaline chemistry.
the more colorful the better, will help protect your body
gar for its body-cleansing effect. Apple cider vinegar also
meatless mains
262
in the body. Instead try lemon juice or apple cider vine-
of fruit every day. Eating plenty of fruits and vegetables,
• EAT AT LEAST FIVE SERVINGS OF VEGETABLES and two servings
hot sides
228
amount of heat possible, leaving the nutrients intact.
protecting essential fatty acids.
• EAT FISH, especially wild-caught, for its beneficial, heart-
oils—oils that have been pressed out with the least
soups & accompaniments
minimum.
198
properly utilized by the body. Choose cold-pressed
ucts, such as meat, chicken, and dairy products, to a
cessed (with heat and solvents) and therefore can’t be
kimchi, kombucha & more
grains, and legumes. Keep consumption of animal prod-
182
dips, dressings & sauces
148
sensational salads
100
pancakes, pizza & more
84
breads & muffins
50
juices & smoothies
22
introduction
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contents