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Nutrition workshops – Applying it at Home

How can we take home what we’ve experienced here, and what are the tools for applying?

  1. Focus on your target: health and longevity
  2. Personal commitment
  3. Perseverance

Positive Thinking

  • The key to positive thinking is in your hand
  • Learn to love yourself
  • Self realization (it’s never too late)
  • Exercise with a guided imagery
  • Adapt yourself to new changes
  • Be open minded

The Healthy Kitchen

Fill your kitchen with:

Whole grains, nuts, almonds, seeds, legumes, and everything else that you tasted and liked in Mitzpe Alummot

Prepare once or twice a day a tasty meal from the recipes you received or from a vegetarian cookbook

Things to avoid

  • Microwave
  • Fried foods an margarine ( trans fat)
  • Pasteurized juices
  • Carbonated drinks
  • Syrups in large quantities (maple, molasses, honey, agave etc.)
  • Vinegar (except for apple cider vinegar)
  • Refined oils (use only cold pressed olive oil or coconut oil)
  • Salt in a salt shaker (Sodium Chloride)
  • Coffee/caffeine
  • Artificial sweeteners

Recommendations

  • Drink wheat grass juice daily on an empty stomach
  • Designate one day a week as a juice day
  • Important – buy organic fruits and vegetables
  • Beware of fruit juices (too much sugar)
  • Make milk from almonds or sesame (keeps in refrigeration for up to 3 days)
  • Pre-plan soaking and sprouting for a quantity that will last a few days.
  • Get acquainted with products in the health food store
  • When going out to a restaurant, don’t leave the house starved
  • Find out about home deliveries of organic foods.
  • Find out about farmer’s markets (Neta’im, Herzliya Port, Tel Aviv Port)
  • Subscribe to health magazines.

What should we take to work?

  • Almonds, nuts/seeds – all presoaked
  • Soaked and flavored seeds dried in the dehydrator or in the sun
  • Dehydrated crackers and cookies
  • Salads
  • Nori maki or rice rolls
  • Avocado
  • Cold blended soups
  • Cooked whole grains.
  • Fresh and dried fruits
  • Hummus and tahini – home made
  • Steamed veggies.

Lunch/Dinner

  • Lunch will include vegetables and sprouts, as well as seeds and nuts (presoaked and sprouted)
  • Always keep a salad dressing in the refrigerator (vinaigrette that is made with lemon and not vinegar, or any other dressing)
  • You may incorporate cooked food (20-30% such as, quinoa, millet, amaranth, whole rice or cooked legumes (always soaked for 4-6 hours).
  • You may bake pumpkin/butternut squash and fill it up with quinoa or millet that are cooked and flavored with vegetables
  • You may steam shortly with a steamer (flower like steamer)
  • Sweet potatoes, even though they contain sugar, are preferable to potatoes, because they have fiber. Diabetic – beware of quantities.
  • You may eat brown rice occasionally – never overdo it.
  • Wild rice – excellent as a source of fiber. Can be incorporated into a grain meal. (Add to Majadara).

Sprouts (4 servings a day – 2 for lunch, 2 for dinner)

  • A handful of alfalfa
  • 1-2 tablespoons fenugreek
  • 2-3 tablespoons lentils
  • 2-3 tablespoons mung beans
  • 2-3 tablespoons broccoli
  • 2-3 tablespoons quinoa

Additional Sprouts

  • Chickpeas
  • Buckwheat
  • Green pea
  • Sunflower greens

Fruits

  • Select organic fruits that were picked ripe
  • Unripe fruits are acidic
  • Bananas and avocadoes may be picked even when not ripe. They will ripen at room temperature
  • Preferably eat 2 fruits a day, and no more than 15% of general daily food consumption
  • Cancer patients and sugar intolerance patients, as well as candida, chronic fatigue, etc. – avoid fruits altogether until you feel better.

Preferred fruits

  • Apples
  • Bananas
  • Pears
  • Red cherries
  • Red grapes
  • Lemons
  • Papaya
  • Watermelon (with the peel)
  • Avocado
  • Blueberries
  • Melon
  • Watermelon
  • Persimmon (ripe and soft)
  • Pineapple (ripe)
  • Tangerine (ripe)

Eat only occasionally

Dried fruits (such as dried figs and prunes). Soak them overnight. They speed up the digestion process (for those suffering from constipation).

Nuts, seeds, legumes

It is recommended that 10% of the daily consumption be nuts, seeds, legumes, sprouted grains or, alternately – almond butter and tahini.,

In any case, they should all be soaked and sprouted when possible.

Examples

Nuts (handful):

Almonds

Hazelnuts

Pecans

Pine nuts

Walnuts

Brazil Nuts (3-4 a day)

Macadamia

Note: Avoid cashews and peanuts. Cashews are heated, and peanuts usually have mold.

Beyond Maintenance Diet

Most people are advised to continue with a detox diet for at least three months.

In other cases, one should continue for another three months. At any rate, a minimum of 21 days is required. to achieve good results.

In case of an illness, it is wise to continue with the diet until complete recovery and until one achieves the desirable results.

If one feels that this diet is not filling enough, one can add more sprouted grains, seed and almond cheeses, avocado – but not to exceed, in order not to disturb the cleansing process.

How do we know when to transition to a maintenance diet?

  • When there is no more odor from the body
  • No more tongue coating
  • A feeling of well-being
  • Clear mind
  • Elimination of the colon after each meal
  • Symptoms of the disease are gone
  • The doctor told you that you are well.
  • Learn the lesson from your past mistakes
  • Be an inspiration – do not preach!
  • Be authentic
  • The results will come soon enough

Equipment for a healthy kitchen

Electric

Blender

Wheatgrass Juicer

Juicer

Dehydrator

Food Processor

Green Star/Champion Juicer.

Gadgets:

  1. Sprouting trays/jars with screen
  2. Sharp knives
  3. Almond milk bag
  4. Mandolin for slicing/julienning vegetables.
  5. Spiralizer (for forming spaghetti from vegetables)
  6. Green Star Juicer (good for wheat grass and other vegetable and fruit juicing, for nut butter and patee, and for sorbet from frozen fruits)
  7. Dehydrator