The document discusses the Standard American Diet and how it has changed over time to include more unhealthy foods like sugar, meat, dairy and processed foods. It notes the health impacts of these dietary changes like increased risk of disease. The document then recommends adopting a predominantly plant-based diet consisting of raw fruits and vegetables, whole grains and legumes to improve health. It provides tips on transitioning to this diet and includes sample meal plans and recipes.

1. The Health Seeker’s Kitchen

2. The Standard American Diet (SAD)
We are supposed to add a lot of color to our diet, but this
is not what we are talking about. Everything we place into
our mouths in the form of food or drink, affects the health
of our physical bodies – either for good or for bad. Thus if
we desire good health, we must carefully consider what we
place into our bodies. What most people do not realize is
that almost every physical problem they experience (other
than accidents) has a diet-related cause.

3. The Changing American Diet
• We are eating 2 ½ pounds more cheese than we did in 1970. 28 pounds
per person each year. One of the largest sources of saturated fats, next to
ground beef.
• The average American consumes 195 pounds of meat, poultry, and fish
every year. That's 18 pounds more than in 1970. It's also more than ever
before. Chicken accounts for most of the rise: it has nearly doubled since
1970, while beef has fallen by about 20 percent. That's good news, given
the link between red meat and heart disease and colon and prostate
cancer.
• But things could be better. We still eat 115 pounds of red meat (beef,
pork, veal, and lamb) each year, compared to 80 pounds of poultry and
fish. What's more, much of that chicken is fried in unhealthy partially
hydrogenated shortening. And more animal foods leave less room for
fruits, vegetables, beans, and other plant foods that will cut the risk of
cancer and heart disease.

4. America’s Shocking Sugar
Consumption
• Today, an average American consumes 2-3 pounds of sugar each week. While at
the end of the 19th century (1887-1890), the average American consumed only 5
lbs. per year.
• Over the last 20 years, sugar consumption in the U.S. has increased from 26
pounds to 135 lbs. of sugar per person per year.
• Hidden Culprits: Sugar consumption includes highly refined sugars that are
incorporated into many of the foods we eat (bread, peanut butter, condiments,
sauces, etc.). Some of these are better known as sucrose (table sugar), dextrose
(corn sugar), and high-fructose corn syrup.
• Insulin Impacts: Sugar raises insulin levels, inhibiting the release of growth
hormones which depresses the immune system. Further, too much insulin
promotes the storage of fat, so that when you eat foods that are high in sugar,
you’re enabling rapid weight gain and elevated triglyceride levels, both of which
have been linked to cardiovascular disease.
• Degenerative Disease: Sugar has no real nutritional value (minerals, vitamins and
fiber) and as a result, has a deteriorating effect on the endocrine system, causing
sugar consumption to be one of the causes of degenerative disease.

5. A Predominately Plant-Based Diet
A plant-based diet consists of raw fruits and vegetables, fresh vegetable juices,
green juices, raw nuts and seeds, bread and cooked grains, cooked vegetables,
beans, legumes and pasta.
What you get from plants include the most health promoting chemicals and
nutrients known to man: Tons of fiber, phytonutrients, antioxidants, vitamins and
minerals that are abundant in all plant foods.
What you are avoiding by consuming a high percentage of plant-based foods are:
Saturated fats, dietary cholesterol, and other compounds that are detrimental to
your health.

6. How do I Begin a Predominately Plant-
Based Diet?
• There are certain transition foods you can substitute for different
foods if you are just starting out or concerned about missing them.
• Grain burgers, plant-based cheeses, veggie ground round, chick’n
scallopini, etc.
• Although they are not necessarily a health food, it is still a good
substitute because you are getting yourself off some of the harmful
compounds that are in the animal-based foods. And, they are okay
to use in small amounts with all your good plant foods.
• People sometimes think about all the things they are going to miss
when limiting animal foods. You really won’t miss anything when
discover all that you can do with plant-based foods.
• The Health Seeker’s Kitchen recipes are designed to provide
delicious plant-based options that are so delicious, you won’t miss
all the stuff that isn’t good for you.
• 85% Raw, 15% cooked food is a good plan. Save cooked food for
evening meal. 50% raw and 50% cooked for children.

7. Health Starts with Your Gut
• 90% of disease starts here.
• Your stomach and intestinal tract houses most of your immune system.
• Boost your internal army with probiotics.
• Most people have a 80% bad bacteria ratio to 20% good bacteria.
• A good proportion would be 80% good/20% bad.
• Everyone needs probiotics:
-If you have ever taken an antibiotic.
-If you have ever eaten meat.
-One glass of milk can have a lot of antibiotics.
- If you ever have had chlorinated water.
-If you consume sugar.
Help gain good bacteria by:
Eat cultured products, pickles, kombuca, kimchi, sauerkraut, etc.
A good probiotic – “Primal Defense” by Garden of Life

8. Preserve Your Enzyme Bank Account
• Dr. Edward Howell “Enzyme Nutrition” The Food Enzyme Concept.
- You are not what you eat, but what you digest.
- What you don’t digest can be used against you in a court of health.
- Dr. Howells theory is that you have a certain amount of enzymes and
when they run out you are close to death.
All raw food has the enzymes present to help digest it. When cooked you
destroy these enzymes and your body has to give up more of it’s own.
How to preserve your own Enzymes:
- Eat when hungry.
- Chew food thoroughly
- Eat more raw foods
- Soak or sprout your grains, legumes, nuts & seeds.
- Take a digestive enzyme.

9. Protein
• All plant foods have protein-only food eaten by elephants, horse, and hippos. All
three have no trouble growing muscle, bone and the tissue they need.
• Excess protein consumption causes the kidneys to pull large quantities of calcium
from the body, causing bones to weaken and kidney stones to form.
• Scientists have found that animal proteins are particularly damaging to the body,
because so many of their amino acids contain sulfa, which is far more toxic to the
liver and kidneys than vegetable proteins.
• One of the most time-honored approaches to healing the kidneys and liver, in fact,
is to eat a low-protein diet, especially a diet low in animal proteins. When the
protein content of the diet drops, kidneys are strengthened and very often healed.
• Americans have always had a love affair with animal protein - an affair that,
unfortunately, is making us sick.
• Include more plant based protein- Quinoa, legumes, tempeh, beans, nuts, seeds,
green foods, barley juice.
• Barley Juice has more protein per weight than a steak.

10. Calcium
• You build bone until you are 30 and then you start decreasing bone.
• Osteoporosis is the silent thief.
• What you don’t know will hurt you.
• Newest Bone Health Report: By 2011, 50% of American adults men and women over 50 are at risk for bone
fractures.
• Decrease bone:
- Sodas, cooked foods (acid condition), sugar, no sunshine (need Vit. D to work with Calcium), lack of exercise
makes you loose calcium, high salt consumption, caffeine, smoking.
• Increase bone:
- People who eat plant-based diets and are active tend to have strong bones.
- Sunshine (15 minutes daily) or take a vitamin D sublingual (under tongue) supplement.
- 1 cup broccoli has as much calcium as a glass of milk.
- Green Barley Juice has 10 times the calcium of milk.
- Replace your milk with Barley Juice
- Replace your milk with Carrot Juice
- Beans are loaded with calcium.
- Chia seeds, sunflower seeds, sesame seeds are good sources of calcium

11. Barley Juice
Young barley grass is one of the most nutrient-packed foods found in nature.
With 10 times the calcium of milk, 5 times the iron in spinach, and more
protein per weight than a steak, barley juice is a super food.
Loaded with every essential amino acid, over 12 minerals, and 13 different
vitamins.
• Naturally improves energy
• Rich in antioxidants
• Improves digestion & regularity
• Alkalizes the internal body
• Helps rebuild the immune system
• Provides raw building blocks for the hair, skin and nails
• Contains cleansing properties
•Anti-inflammatory ingredients
•Promotes clear thinking

12. Carrot/Vegetable Juice
• Carrots are a rich source of beta carotene (two 8 oz. glasses give
you 800% of your daily allowance of Vit. A) – Healthy mucus
membranes and decreases illness due to dry environment.
• One 8 oz. glass gives 35% daily vitamin C
• Rich source of B complex vitamins.
• Its mineral content is also rich in calcium, copper, magnesium,
potassium, sodium, phosphorus, iron, sulfur, and chlorine.
• 10% potassium needs (8 oz. glass)
• Eight fluid ounces usually yields no more than 80 calories. Carrot
juice is an excellent nutritional supplement for dieters. It provides a
rich source of vitamins and minerals which are readily available at
the cellular level.

13. Flax Seed Nutrition
• High in most of the B vitamins, magnesium, and manganese
• Rich in Omega-3 Fatty Acids: Helps in the inflammation of our
bodies.
• High in Fiber – You would be hard-pressed to find a food higher in
fiber (both soluble & non-soluble).
• Cholesterol-lowering effects.
• Promotes proper bowel function.
• High in phytochemicals, including many antioxidants.
• Balances female hormones.
• Reduce peri-menopausal symptoms, possibly prevent breast cancer
and Type 2 diabetes.
• Need to grind them, or they will just “pass through”.
• Put on oatmeal, on top of yogurt, mix in apple juice.

14. The 20 Fruits and Vegetables with the
Least Amount of Pesticides
• 1. Onion
• 2. Avocado
• 3. Sweet Corn (Frozen)
• 4. Pineapples
• 5. Mango
• 6. Asparagus
• 7. Sweet peas (Frozen)
• 8. Kiwi
• 9. Bananas
• 10. Cabbage
• 11. Broccoli
• 12. Papaya
• 13. Blueberries
• 14. Cauliflower
• 15. Winter squash
• 16. Watermelon
• 17. Sweet Potatoes
• 18. Tomatoes
• 19. Honeydew Melon
• 20. Cantaloupe

15. The 20 Fruits and Vegetables with the
Most Pesticides:
• 1. Peaches
• 2. Apples
• 3. Sweet Bell Peppers
• 3. Celery
• 5. Nectarines
• 6. Strawberries
• 7. Cherries
• 8. Pears
• 9. Grapes (Imported)
• 10. Spinach
• 11. Lettuce
• 12. Potatoes
• 13. Carrots
• 14. Green Beans
• 15. Hot Peppers
• 16. Cucumbers
• 17. Raspberries
• 18. Plums
• 19. Grapes (Domestic
• 20. Oranges

16. Aggregate Nutrient Density Index
• Andi Score: Aggregate Nutrient Density Index (To determine the scores all known vitamins and minerals
were considered and added in ) "Eat for Health" by Dr. Joel Fuhrman
• Top 10 vegetables, in terms of their ANDI scores:
• Mustard greens, cooked (1,000)
• Watercress, raw (1,000)
• Kale, cooked (1,000)
• Turnip greens, cooked (1,000)
• Collard greens, cooked (1,000)
• Bok choy, cooked (824)
• Spinach, raw (739)
• Spinach, cooked (697)
• Brussels sprouts (672)
• Swiss chard (670)
• The top 10 fruits and their ANDI scores:
• Strawberries (212)
• Pomegranate juice (193)
• Plums (158)
• Raspberries (145)
• Blueberries (130)
• Oranges (109)
• Grapefruit (102)
• Cantaloupe (100)
• Kiwi (97)
• Watermelon (91)

17. Typical Health Seeker Day
Breakfast: Barley juice or green smoothie
Mid-Morning: 8 oz. glass of fresh vegetable juice 2/3
carrots, 1/3 greens, or piece of fresh fruit, broccoli,
cauliflower florets or celery sticks with some raw
almond butter.
Freshly ground flax seed in apple juice to help maintain
proper bowel function.
Lunch: Barley juice, vegetable salad, pita pocket stuffed
with veggies, fruit/veggie smoothie
Mid-Afternoon: Fresh Vegetable Juice –keep foods raw.
Dinner: Barley Juice, salad (eat first)- include nuts, seeds,
avocados, etc. Cooked meal.
Evening snack: Piece of fruit
(Plan from: Hallelujah Acres)

18. Replacing Dairy
• Almond, oat, rice or coconut milk & cheeses.
• Tempeh (fermented whole soybean)
• Dried beans or peas
Refried beans
Figs
Corn Tortillas
Black strap molasses
Tofu Processed with calcium
Almonds
Broccoli
Kale
Mustard Greens
Bok Choy
Green Juice

19. Making Almond Milk

20. Spiced Raw Almond Milk
Spiced Almond Milk
•1/2 cup almonds (soaked overnight)
•4 cups filtered water
•4-5 dates soaked in warm water for about 5 minutes and pitted
•¼ tsp cinnamon
•¼ tsp nutmeg
• dash of cloves
Place all ingredients in a high speed blender and blend until nuts are pulverized. Let mixture sit for
about 10 minutes. Pour mixture through a nut milk bag or several layers of cheesecloth and squeeze all
the liquid into a bowl.
Transfer the almond milk to a glass jar and store in fridge for up to two days. ENJOY!

21. Barley Juice or Green Smoothie
1 tsp. Just Barley Organic Juice Powder
1 frozen banana
1/4 cup parsley or spinach
1 cup water
Blend until smooth. Enjoy!
(You can add other frozen fruit if desired and
switch up the parsley and spinach with kale,
collards or cabbage)

22. Taking Lunch to Work
• Use large cooler type bag.
• Pack food in glass containers.

23. Raw Jicama Chili Fries

24. Raw Nori with Spicy Almond-Asian
Sauce

25. Cauli-Bean Tacos
Cauliflower, onion, Serrano pepper, low sodium black
beans, lettuce, tomatoes, cilantro, lime, almond jalapeno
jack cheese & homemade 100% whole wheat tacos.
Health Benefits on: www.thehealthseekerskitchen.com

26. Indian Samosa Wraps
Potatoes, onion, carrots, peas, sun-dried
tomato, salt-free vegetable broth and
homemade tortillas with coconut milk)
www.thehealthseekerskitchen.com

27. Asian Tempeh Salad with Sesame Lime
Dressing
Brown rice gluten-free noodles, carrot, celery, yellow squash, red leaf lettuce,
parsley, plain fermented tempeh, lemon, apple cider vinegar, lime,
sesame oil.
www.thehealthseekerskitchen.com

28. Green Chili Polenta with Red Sauce &
Cucumber Slaw
Green chili & cilantro polenta, favorite red
sauce, carrots, cucumber, green olives &
apple. www.thehealthseekerskitchen.com

29. 10 minutes from start to finish

30. Healthy Desserts
Lemon-Chia Fudge
Raw Peach, Mango & Blueberry Crisp
Grilled Peaches with Blueberry Ice-cream
Low-Fat Whole Wheat Molasses Cookies
Toasted Almond-Cherry Ice-cream

31. Healthy All-Purpose Cleaner
Peroxide - Non-toxic and effective way
To kill germs.
• 32 oz. hydrogen peroxide bottle half full, and fill the other half with water (Kills bacteria, viruses & mold)
• 8 drops lemon oil (lemon is an antibacterial, deodorizer and disinfectant)
8 drops tea tree oil (tea tree is an antiseptic, antibacterial, antiviral and antifungal)
• 2-5 drops lavender oil (or you could use lemon, peppermint, orange, vanilla, etc.)
Shake well before use.
*note: Make sure you use the brown bottle for the container. It looses it's strength when exposed to light.
You can also use peroxide in your toilets and spray on vegetables.
Baking soda in a shaker for scrubbing out sinks, tubs and showers.
For tile floors: Equal parts of peroxide and hot water in a bowl with a dash of dish soap. Go easy on the soap.
Benefits: No sinus problems, healthier & safer environment.