Superfoods that save life

Recent research has shown that tomatoes reduce the risk of depression by 46%. In addition to reducing the risk of depression, by eating tomatoes you will alleviate the symptoms of pre-existing depression. 
A powerful antioxidant lycopene is responsible for the excellent medicinal properties of tomato. Studies have shown that it reduces the risk of heart attack and prostate cancer. 
Tomato is best eaten fresh as the heat treatment can reduce the level of its nutritional value. 

This green leafy vegetable is rich in nutritional substances that have an excellent effect on health. Besides containing a large amount of vitamin A and C, studies have shown that maintaines youthfulness. It contains iron and vitamin C, which stimulate the production of collagen, the main partners in the fight against the emergence of early signs of aging. 
Spinach can slow down the aging of brain cells because it has anti-inflammatory activity. Reduces the level of free radicals in the body which increase the risk of developing dementia. 
Add fresh spinach to the salad to take advantage of all its nutritional properties. 

An excellent source of antioxidants and flavonoids. Although small, they are powerful. One of the biggest benefits of blueberries is that it reduces the risk of heart disease. 
Blueberries may reduce the level of chronic inflammation in the body, which increases the risk of various chronic diseases. One study showed that blueberries increase levels of good cholesterol while lowering bad cholesterol, which is one of the leading causes of heart disease and circulatory system. 
Add blueberries, oatmeal and yogurt to the smoothie, or use them to prepare desserts. 

If you want to lose weight, you should increase your intake of salmon. It contains high levels of protein and sppeds up the metabolism, which ultimately results in weight loss. High levels of protein will keep you feeling full longer and prevent cravings for unhealthy snacks. 
Salmon can be prepared in various ways. It goes well with lemon juice, potatoes and beans. 

Pumpkin seeds 
They taste great, satisfy the craving for snacks, in addition to the rich nutritional substances. Excellent source of iron, zinc, protein, vitamin K and magnesium. All of these substances are necessary for the smooth functioning of the body. Zinc will help improve memory, magnesium will strengthen bones, and proteins speed up metabolism. 
Pumpkin seeds can be added to muesli, can be toasted or eaten totally raw.

Green apple and spinach smoothie

1 green apple
1 lime
1/2 cup almond or coconut milk 
1 tbs honey 
1 cup Spinach 

Core apple and chop (leave on skin). Juice lime. Add the reset of ingredients to blender and blend until smooth. Serves 1.

Vitamin A

Vitamin A was the first vitamin to be discovered, back in 1913. Twenty-four centuries ago in ancient Greece, the importance of Vitamin A was already well known. Back then, Hippocrates, the father of modern medicine, told patients with failing eyesight to eat beef liver. When they did, they were able to see much better, especially at night. Hippocrates didn't know why liver helped so much, but today we know that animal liver is a rich source of Vitamin A—and we know that our eyes need plenty of Vitamin A to work properly in the dark.

Today we know a lot more than Hippocrates about the importance of Vitamin A for a wide range of body functions—from keeping your skin smooth to warding off cancer. We also know that Vitamin A is only half the story. Health researchers are very excited about carotenes, the natural plant forms of Vitamin A. Your body converts some of the carotenes in plant foods into the Vitamin A you need and uses the leftovers to help you fight off the free radicals that can cause cancer, heart disease, and other problems.

Why You Need Vitamin A
When Vitamin A was first discovered, it was called the “anti-infective agent.” Lab animals fed a diet low in animal foods, vegetables, and fruits soon got eye infections—infections that cleared up as soon as these foods were put back into their diet. The mysterious “agent” in the foods turned out to be a fat-soluble substance that was dubbed Vitamin A.

To fend off infections and illnesses, Vitamin A helps you put up strong front-line barriers to infection. How? By helping your body's epithelial tissues—the cells that make up your skin and line your eyes, mouth, nose, throat, lungs, digestive tract, and urinary tract—grow and repair themselves.

These tissues line your body's external and internal surfaces and keep out trespassers. Without enough Vitamin A, these cells become stiff, dry, and much more likely to let their guard down. When that happens, germs can easily pass through them and into your body.

Even if your body has plenty of Vitamin A, those nasty germs still sometimes get through your outer defenses. When that happens, Vitamin A helps your immune system come riding to the rescue.

Children and teens need plenty of Vitamin A to help them grow properly and build strong bones and teeth. Your need for Vitamin A doesn't stop then, though. Even after you're full grown, your body constantly replaces old, worn-out cells with new ones. You need Vitamin A to produce healthy replacement cells and to keep your bones and teeth strong.

Why You Need Carotenes Even More
After Vitamin A was first discovered, researchers believed that the only way to get your A's was by eating animal foods such as eggs or liver that naturally contain retinoids, or preformed Vitamin A. Your body can use this Vitamin A as is just as soon as you eat it.

In 1928, researchers discovered the other way to get your A's: by eating plant foods that contain carotenes—the orange, red, and yellow substances that give plant foods their colors. The most abundant of the carotenes in plant foods is beta carotene. Your body easily converts beta carotene to Vitamin A in your small intestine, where special enzymes split one molecule of beta carotene in half to make two molecules of Vitamin A.

If you don't happen to need any Vitamin A just then, you don't convert the beta carotene. Instead, a lot of it circulates in your blood and enters into your cells; the rest gets stored in your fatty tissues. Whenever you need some extra A's, your liver quickly converts the stored beta carotene.

Carotenes are just one small group of plant substances in the much larger carotenoid family. Two main carotenes that are converted to Vitamin A: alpha carotene and beta carotene. Why is it better to convert your A's from the carotenes in plant foods rather than getting them straight from animal foods or supplements? There are some very good reasons:
• The antioxidant power of carotenes. About 40 percent of the carotenes you eat are converted to Vitamin A in your liver and small intestine as you need it. The rest act as powerful antioxidants. Beta carotene is especially good at quenching singlet oxygen. Alpha carotene is an even better antioxidant—it may be ten times as effective for mopping up free radicals.
• The safety of carotenes. Large doses of supplemental Vitamin A can be toxic—and some people show overdose symptoms even at lower doses. Your body converts carotenes to Vitamin A only as needed, however, so it's almost impossible to overdose. Also, beta carotene is nontoxic—even if you store so much in your fatty tissues that you turn yellow, it's harmless.
• The health benefits of fruits and vegetables. Carotenes are found in almost every fruit and vegetable. Five servings a day will give you all the Vitamin A you need, along with plenty of other vitamins, minerals, antioxidants, and fiber. What you won't get are calories and the cholesterol found in animal sources of preformed Vitamin A such as beef liver.

The RDA for Vitamin A
If you eat a typical diet, you'll get some of your Vitamin A the preformed way  from milk, eggs, and meat. You'll get the rest in the form of carotenes (mostly beta) from the fruits and vegetables you eat. That means the RDA for Vitamin A assumes that you get some of your A's from animal foods  and some from plant foods. 

Vitamin A is an essential nutrient, so it's got an established RDA. Beta carotene, although it's certainly important, isn't considered essential, so it doesn't have an RDA. The U.S. Department of Agriculture and the National Cancer Institute suggest a daily dose of 6 mg, but many nutritionists feel this is too low. Some think you should take as much as 30 mg a day. A good compromise might be 15 mg a day—roughly the equivalent of 25,000 IU (5,000 RE) of Vitamin A. That's about five times the RDA for Vitamin A, but without the toxic side effects. 
Studies show that most people get the RDA for Vitamin A every day, but only a few get anywhere near the suggested 6 mg of beta carotene. Most people eat only about 1.5 mg of beta carotene daily. On an average day, only about 20 percent of the population eats any fruits and vegetables rich in beta carotene.

Vitamin A Cautions
Taking supplements that contain the RDA for Vitamin A is generally safe for everyone, but use caution. Vitamin A in large doses can be toxic, causing a condition called hypervitaminosis A. Symptoms of A overload include blurred vision, bone pain, headaches, diarrhea, loss of appetite, skin scaling and peeling, and muscular weakness. Vitamin A toxicity doesn't usually occur until 
you've been taking really large doses (more than 25,000 IU daily) for a long time, but don't take any chances—stick to the RDA. Fortunately, most symptoms of Vitamin A toxicity gradually go away without lasting damage when you stop taking it.
Be very careful about Vitamin A supplements if you are or might become pregnant. Too much Vitamin A (over 5,000 IU or 1,000 RE) can cause birth defects, especially if taken in the first seven weeks of pregnancy—when you might not even realize you're pregnant. Today many doctors suggest that women of childbearing age take beta carotene instead of Vitamin A supplements. 

Are You Deficient?
Generally speaking, a real Vitamin A deficiency is rare in the Western world, because so many common foods, including milk and breakfast cereals, are fortified with it.
Almost everyone gets the RDA or pretty close to it, but some people are at high risk of a Vitamin A deficiency. If you fall into any of these categories, you may need more Vitamin A than you're actually getting:
• You have liver disease, cystic fibrosis, or chronic diarrhea. These problems can reduce the amount of Vitamin A you absorb or store.
• You abuse alcohol. Alcohol reduces the Vitamin A and beta carotene stored in your liver. On the other hand, animal studies suggest that beta carotene combined with alcohol is a one-two punch that could do a lot of damage to your liver.
• You smoke. People who smoke cigarettes have low beta carotene levels.
• You take birth control pills. The Pill raises the amount of Vitamin A in your blood but reduces the amount you store in your liver. (This doesn't happen with beta carotene.)
• You're sick or have a chronic infection. Being sick makes you produce extra free radicals, which lowers your Vitamin A level.
• You're under a great deal of stress—physical or psychological. Overwork, fatigue, and exercising too much all create free radicals, which lower your Vitamin A level. Also, when you're too busy or tired to eat right you don't get enough beta carotene.
• You're pregnant or breastfeeding. You're passing a lot of your Vitamin A on to your baby. You need some extra for yourself—but talk to your doctor first. Too much Vitamin A during pregnancy can cause birth defects.

After several weeks without much Vitamin A in your diet, you'd start to have some signs of deficiency. One of the earliest is night blindness and other eye problems. Another sign of Vitamin A deficiency is a condition called follicular hyperkeratosis. When this happens, your epithelial tissues, especially your skin, start to make too much of a hard protein called keratin. You start to get little deposits of keratin that look like goose bumps around your hair follicles and make your skin feel rough and dry. Vitamin A deficiency can also cause reproductive problems for both men and women. A shortage of Vitamin A can also make you more likely to get respiratory infections, sore throats, sinus infections, and ear infections.

Eating Your A's
Nutritionists today strongly recommend getting your A's the beta carotene way, through five daily servings of fresh fruits and vegetables. One medium carrot contains over 8,000 IU of beta carotene—with no toxic side effects, no fat, and only 35 calories. Remember, carotenes are the substances that give foods such as carrots, tomatoes, sweet potatoes, and apricots their vivid color. Actually, carotenes are found in practically all vegetables and fruits, 
including dark green leafy vegetables such as spinach and broccoli. The carotenes are there—you just can't see the bright reddish colors because they're disguised by the green.

Getting the Most from Vitamin A and Carotenes
Vitamin A and beta carotene are fat-soluble, which means you store them in your liver and in the fatty tissues of your body. To avoid any chance of a toxic buildup, we suggest you stick to the Vitamin A in your daily multivitamin supplement and skip any additional A supplements. 

Vitamin A and beta carotene are essential for your eyesight. Here are three reasons why:
Preventing Night Blindness
Vitamin A helps you see well in the dark. Your retina (the layer of light-sensitive cells at the back of your eye) contains large amounts of Vitamin A, especially in the tiny structures called rods that are used for night vision. If you don't get enough Vitamin A, you develop night blindness—you can't see
well in the dark or in dim light. We all lose a little of our night vision as we grow older, but Vitamin A can help slow or even prevent the loss. If you've noticed that you don't see as well at night as you used to, see your eye doctor to rule out other eye problems. If your eyes are OK otherwise, extra
Vitamin A or beta carotene might help. Discuss the right amount with your doctor before you try it.
Preventing Cataracts
A cataract forms when the lens of your eye becomes cloudy, reducing or even blocking completely the amount of light that enters your eye. At one time cataracts were a leading cause of blindness, but today simple outpatient surgery can fix the problem. But wouldn't it be better if a cataract never developed in the first place? There's solid evidence that a diet rich in carotenoids, especially beta carotene, helps prevent cataracts by mopping up free radicals before they can damage the lens.
Preserving Eyesight
Vitamin A helps prevent age-related macular degeneration (AMD). Your macula is a tiny cluster of very sensitive cells in the center of your retina. It's essential for sharp vision. As you grow older, your macula may start to degenerate, causing vision loss and eventual blindness. AMD is the leading
cause of blindness in people over 65, and about 30 percent of Americans over 75 suffer from it.

A as in Aging Skin
The cells of your skin grow very rapidly—your outer skin turns over completely in just about four weeks. All rapidly growing cells, including those in your skin, need plenty of Vitamin A. An early symptom of Vitamin A deficiency is skin that is rough, dry, and scaly. To help keep your skin smooth and supple, make sure to get the RDA for Vitamin A. This is especially important as you get older and your risk of skin cancer rises. One recent study shows that taking Vitamin A could cut your chances of getting basal cell carcinoma, the most common type of skin cancer, by 70 percent.

Carotenes and Cardiac Cases
As with cancer, so with heart disease. People who eat foods high in beta carotene definitely have fewer heart attacks and strokes. Though, just taking beta carotene supplements doesn't necessarily give you the same protection. 

Boosting Your Immunity with Vitamin A
The anti-infective powers of Vitamin A have been known ever since the vitamin was discovered.
Today Vitamin A is being used to help boost immunity in some cases—and some very exciting research suggests more uses in the future. Here's the current rundown:
• Treating measles and respiratory infections. Extra Vitamin A has been shown to help children get over the measles faster and with fewer complications. It also seems to help babies with respiratory infections. Talk to your doctor before you give Vitamin A supplements to babies or children.
• Treating viral infections. If you're low on Vitamin A you're more susceptible to illness, especially viral infections. If you're sick with a virus, extra Vitamin A in the form of beta carotene could help you fight it off.
• Preventing complications from cancer treatment. Chemotherapy and radiation therapy really lower your immunity. Very large doses of Vitamin A can help raise it again, but the amounts needed are too toxic to be used for long. In animal tests, large doses of beta carotene boost the immune system without the toxic danger. It's still too soon to tell if this will work in humans.
• Boosting immune cells. Large doses of beta carotene may help increase the number of infection-fighting cells in your immune system. This could be very beneficial for AIDS patients and anyone whose immune system is depressed.
Research continues on the benefits of Vitamin A and beta carotene for your immune system. We believe that the future will bring solid evidence that these nutrients can help not only immunity but many other health problems as well.

The Least You Need to Know
• You need Vitamin A for healthy eyes, cell growth, and a strong immune system.
• Your body converts the beta carotene found in many fruits and vegetables into Vitamin A as needed.
• Beta carotene is also a powerful antioxidant that can help protect you against cancer and heart disease.
• The adult RDA for Vitamin A is between 800 and 1,000 RE (4,000 to 5,000 IU). There is no RDA for beta carotene, but 15 mg is often recommended.
• Vitamin A can be toxic in large amounts—don't exceed the RDA. Beta carotene is safe even in very large doses.
• Foods high in Vitamin A include eggs, milk, liver, and meat.
• Foods high in beta carotene include orange, yellow, and red fruits and vegetables such as cantaloupes, tomatoes, carrots, and butternut squash. Potatoes and dark green leafy vegetables are also high in beta carotene.

The Antioxidant Revolution

You need vitamins and minerals to make all those thousands of enzymes, hormones, and other chemicals your body needs to work right. But vitamins and minerals have another crucial role in your body: They act as powerful antioxidants that capture free radicals in your body. It's only in the past few decades that we've begun to understand how damaging free radicals can be and how important it is to have plenty of antioxidants in your body to neutralize them.

When oxygen combines with glucose in your cells, for example, you make energy—and you also make free radicals, your body's version of exhaust fumes. Free radicals are oxygen atoms that are missing one electron from the pair the atom should have. When an atom is missing an electron from a pair, it becomes unstable and very reactive. That's because a free radical desperately wants to find another electron to fill in the gap, so it grabs an electron from the next atom it gets near. But when a free radical seizes an electron from another atom, the second atom then becomes a free radical, because now it's the one missing an electron. One free radical starts a cascade of new free radicals in your body. The free radicals blunder around, grabbing electrons from your cells—and doing a lot of damage to them at the same time.

Fighting Back with Antioxidants
Antioxidants are your body's natural defense against free radicals. Antioxidants are enzymes that patrol your cells looking for free radicals. When they find one, they grab hold of it and neutralize it without being damaged themselves. The antioxidant enzymes stop the invasion and remove the free radical from circulation.

You have to have plenty of vitamins and minerals, especially Vitamin A, beta carotene, Vitamin C, Vitamin E and selenium, in your body to make the antioxidant enzymes that do the neutralizing. If you're short on the right vitamins and minerals, you can't make enough of the antioxidant enzymes.

That lets the free radicals get the upper hand and do extra damage to your cells before they get quenched.

Oxidation isn't the only thing that can cause free radicals in your cells. The ultraviolet light in sunshine can do it—that's why people who spend too much time in the sun are more likely to get skin cancer and cataracts. Toxins of all sorts—tobacco smoke, the natural chemicals found in our food, the poisonous wastes of your own metabolism, and man-made toxins like air pollution and pesticides—trigger free radicals as well.

On average, every cell in your body comes under attack from a free radical once every ten seconds. Your best protection is to keep your antioxidant levels high. 

The Least You Need to Know
• Vitamins (organic substances) and minerals (inorganic substances) are necessary for life and good health.
• Vitamins A, D, E, and K are fat-soluble: They are stored in your body's fatty tissues.
• The B vitamins and Vitamin C are water-soluble: Your body can't store them, so you need some every day.
• Vitamins and minerals are needed to make the thousands of different enzymes your body needs to live.
• Free radicals are unstable oxygen atoms made in your body as part of normal metabolism. They are very reactive and can damage your cells.
• Antioxidant enzymes capture and neutralize free radicals.

How to use herbs

Tea made from the whole plant separates mucus from the lungs, cleanses the stomach, liver and intestines, and is an excellent remedy for the treatment of anemia, jaundice and hemorrhoids. Mixed with other plants, is used to treat ulcers of the stomach and intestines, cleanses the blood, stimulates digestion, reduces nervousness and insomnia. IT is a good remedy for gout. Nettle is rich in carbohydrates, proteins, fats, calcium, phosphorus, iron, vitamins C, A, B2 and C, carotene.

It is particularly useful for the treatment of liver, helps with cramps, fever, palpitations, pain in the bones and back, irregular menstruation, hemorrhoids, insomnia, various rashes and ulcers. Tea heals chapped hands, sores on the nipples of nursing mothers, it is good for the treatment of psoriasis. Reduces the difficulty of gout and rheumatism. It is beneficial for the treatment of diabetes, especially in the early stages. Is useful in excessive bleeding. It stimulates the appetite, and helps in gastritis, colitis, cramps in the stomach and intestines.

Pot marigold
It is used in the treatment of imprisonment, diseases of the stomach and intestines. From fresh leaves and flowers, homemade lard and wax is prepared marigold ointment, which is successfully used in the treatment of wounds, swollen glands, scabs and rashes, arthritis. For external use is good for festering wounds and cuts, helps in the treatment of psoriasis, burns, inflammation of the veins.

From fresh plant by distillation is obtained essential oil, ointment is also prepared, which alleviates headache. Oil is used for gout massage, for rheumatism, stiff joints after a long illness, after hard walk, hardening of glands or nodules on chest. A light tea of marjoram extraordinary helps in the treatment of intestinal colic in children. A stronger tea is used in adults for the treatment of dropsy in the initial stage, in jaundice, liver problems, mucus in the lungs, abdominal bloating, and upset stomach.

Reflexology - The feet are a mirror of health

The feet and hands tell all about us and our health - how our kidneys and liver work, what's our hormonal status and temperament.

Reflexology is an ancient skill that is based on applying pressure to reflex points on the feet and hands, which are associated with certain organs, and in order to improve their functions.

Chinese doctors have made precise maps of reflex zones on the feet and hands 5000 years ago, since when these skill is applied. Reflexology is mainly present in Eastern cultures, but becomes more and more popular in Europe and America.

Map of our entire body is thoroughly presented on the feet and hands, considering that the left foot corresponds to the left side and the right with the right side of the body.

More accurate than a stethoscope
Applying pressure to reflex points on the feet, the therapist can detect imbalance in some parts of the body and with certain massage techniques, using the thumb and fingers, stimulate before this imbalance manifests as a symptom of the disease. When all the imbalances are unblocked, re-flow of life energy is enabled, and the body returns to balance.

The first reflexology treatment is also diagnostic because pain at some point of the foot shows which organ suffers, whether it is acute or chronic phase of the disease. If the pain is sharp and penetrating, it is an acute problem, while dull pain usually indicates a chronic problem that has weakened certain organ.

Using reflexotherapy we can easily determine that, for example, disrupted kidney function caused hearing loss, and that the disturbance of liver led to vision disorders or other health problems.

Massaging the zones on the feet, milder or stronger, we will provoke the pain that will show us in what energy state is the organ which we treat. Hands and feet are extremely sensitive to the touch, and their massage can run blocked meridians in the body and stimulate the detoxification process. Advantage of reflexotherapy is reflected in the possibilities of combining with other therapeutic techniques.

Reflexotherapy with essential oils can be used for relaxation, circulation improvement and concentration, raising the overall tone and revitalization of the body, reducing nervous tension and aggression, elimination of chronic fatigue. 

Cures bunions without scalpel
Combining reflexotherapy and certain tonics can affect the removal of pain in deformed feet, with severe bunions. Continuous pressure on the shortened tendons and muscles removes blockages, and the foot will return to its original form.

With this method sinusitis and spine problems in children can be treated. If a child falls and hurts finger, with points on the feet creation of the island can be prevented, without having to touch the injured place. Even if the treatment is not done immediately, using reflexology may speed up recovery.

In many European countries such as Germany and the Netherlands, this treatment can be prescribed and by a general practitioner. Today, in many clinics and private practices in the world, reflexology of the foot is equally represented as physical therapy.

What can foot massage heal?
Reflexology is applied for the healing of almost all organs and most body parts, and the most efficient is at:
• sports injuries
• pain in the back, shoulder, neck
• stomach pain, bloating, diarrhea
• menstrual pain
• headaches
• in chronic fatigue
• stress, depression, anxiety
• asthma, bronchitis, sinusitis
• High blood pressure
• circulatory disorders

Try its benefits
Headache - massage your thumb and tips of the toes until the pain in head stops. Sometimes you will need five, sometimes 15 minutes.
Earache - massage alternating small and ring finger on both hands and the pain will stop.
Toothache - Gently squeeze and massage with circular movements the middle finger of either hand.
Gastric complaints - Gently massage the base of the thumb and the middle of the palm. If there is a pain, stop immediately because it could mean that you need medical help.

Honey is the best antibiotic

In the last couple of years, a new scientific discipline is developed - apitherapy, which includes the use of bee products for preventive and therapeutic purposes.

Daily use of honey strengthens immunobiologic's ability of organism and his ability to defend against viruses, bacteria and free radicals, three biggest enemies of health. One gram of honey per kilogram of body weight is the optimal daily amount of honey that we need to bring into the body.

Honey as an immunostimulant is irreplaceable natural food. Due to its chemical composition and the ratio of vitamins, minerals, enzymes and simple sugar, honey affects the formation of blood elements in red and white grapes. They have a protective role as they possess the ability of "devouring" the enemy. That's why every day should start with one teaspoon of honey.

Honey is rich in carbohydrates, and mostly in simple sugars - glucose and fructose, which are energy suppliers. Contains many enzymes, almost all vitamins and minerals, essential oils, organic acids which have beneficial effect on the digestive organs and help the absorption of nutrients.

Protects the teeth
Honey can be given to children after they turn one year of age - it is best to start with acacia honey. Honey provides health and vitality, better growth and progress, resistance to infection. Unlike white sugar, honey does not damage the teeth, and keeps calcium and prevents tooth decay. Honey is equally important for students because it provides energy, strengthens the body, improves concentration and memory. It is recommended to the physical and mental workers, increases stamina, regulate heartbeat and blood circulation. It provides energy to the athletes, increases muscle mass and provides superior results. It is very important the use of honey in the third age because it intensifies the exchange of substances in the heart, brain and liver.

Lowers the cholesterol
Regular use of honey significantly raises the level of antioxidants in the body. This activity have all kinds of honey, but mostly buckwheat and sunflower honey. Regular use reduces the risk of diseases caused by oxidative stress, such as cardiovascular and neurodegenerative diseases, cancer, cataracts, diabetes, rheumatoid arthritis. Some studies shown that honey reduces blood cholesterol and triglyceride levels by seven percent, and increases beneficial HDL cholesterol by two percent.

Prevents infections
Medicinal properties of honey is multiple because honey has antibacterial, antifungal, antiviral and antioxidant properties. It protects the body from bacteria, viruses and free radicals, the three biggest enemies of health. Proper use of honey in optimal amounts for a enough long period well strengthen the defense forces of the organism. 

Acacia honey - it is suitable for patients with digestive disorders, it has calming effect on the whole organism. Can be eaten by children under 3.
Wild flower honey - contains more essential oils and is especially recommended for heart patients, and may help with respiratory diseases.
Linden honey - has an antiseptic effect and is used in influenza, bronchitis and other respiratory diseases. It is best consumed with tea from medicinal plants.
Forest honey - contains 13 times more minerals than floral honeys. It is especially rich in iron, and is especially recommended to anemic people.

Tea to boost immunity
Mix one teaspoon of chamomile and one teaspoon of yarrow, cover them with a liter of boiling water, leave for ten minutes, then strain. When cool, add 1/2 tsp honey and drink one cup before each meal. In the first six weeks, gradually increase the amount of honey to a maximum of three teaspoons, and then gradually decrease the amount. Perform this therapy for ten months.

For anemia
For anemia are used dark honey varieties: meadow, field, forest. The best treatment results are obtained by using wild honey, which contains 13 times more minerals than floral ones. Daily therapeutic dose depends on age, severity of anemia, ranging from one to two grams of honey per kilogram of body weight. Honey is dissolved in water, should be taken on an empty stomach with a few drops of lemon. The treatment lasts three to six months.

Beneficial effects of honey
- Strengthens the immune system
- Improves circulation
- Strengthens the heart and improves cardiac rhythm
- Improves digestion
- Improves tissue regeneration
- Helps restore blood elements
- Antibacterial
- Improves the removal of toxic substances from the body
- It works against stress
- The most recent findings suggest that honey can be used for diet

Benefits of vinegar

Vinegar is a liquid produced from the fermentation of ethanol in a process that yields its key ingredient, acetic acid. The 4 major uses are for salads, as cooking ingredients, pickling and home canning.

For ingestion or applying externally on your body, get the organic one which is unpasteurized and contains all the good bacteria your body needs. 

For Machines & Appliances
Clear mineral deposits from a steam iron (fill the water tank with white vinegar. Turn the iron to the steam setting and steam-iron a soft utility rag to clean the steam ports. Repeat the process with water, then thoroughly rinse out the inside of your iron)
Clean lime deposits and calcium sludge from an automatic drip coffee maker (once a month fill the reservoir with white vinegar and run through the brew cycle. Rinse thoroughly with two cycles of cold water)
Clean the hoses and unclog soap scum from a washing machine (once a month pour one cup of white vinegar into the washing machine and run the machine through a normal cycle, without clothes)
Clean rust from tools, bolts, and spigots (soak the rusted tool, bolt, or spigot in undiluted white vinegar overnight)
Keep a garbage disposal clean and smelling fresh (mix one cup of vinegar in enough water to fill an ice cube tray, freeze the mixture, grind the cubes through the disposal, and flush with cold water)

For The Kitchen
Remove stubborn coffee stained cups and pots (fill the cup with vinegar overnight, then rinse with hot soapy water)
Prevents misty spots on glassware (place a cup of white vinegar on the bottom rack of the dishwasher, run for five minutes, then run though the full cycle. A cup of white vinegar run through the entire cycle once a month will also reduce soap scum on the inner workings)
Eliminate unpleasant cooking odors in the kitchen (boil one tablespoon of white vinegar with one cup of water)
Eliminate odors from used jars (rinse peanut butter and mayonnaise jars with white vinegar)
Turn a chicken bone into rubber (soak a chicken bone in a glass of vinegar for three days. It will bend like rubber)
Deodorize a stale lunch box (soak a paper napkin in vinegar and leave it inside the closed lunch box overnight)
Kill bacteria in meat (marinating meat in vinegar kills bacteria and tenderizes the meat. Use one-quarter cup vinegar for a two to three pound roast, marinate overnight, then cook without draining or rinsing the meat. Add herbs to the vinegar when marinating as desired)
Cheese storage (cheese will last longer if you store it in a vinegar soaked cloth)
Prevent cracked hard boiled eggs (add two tablespoons of white vinegar per quart of water before boiling to prevent the eggs from cracking. The egg shells will also peel off faster and easier)
Clean food-stained pots and pans (fill the pots and pans with white vinegar and let stand for thirty minutes. Then rinse in hot, soapy water)
Wipe out caked food in the microwave (fill a small bowl with equal parts hot water, place it in the microwave and set the power to high for 5 minutes. The steam built up inside makes it easier to clean)
Remove chewing gum (freeze it out and scrape off as much as you can first. Then saturate the area that has the gum on it with vinegar. The rest of the gum will actually dissolve. If the vinegar is heated first the process will work faster)

For Diseases And Infections
Relief jellyfish stings (dot the irritation with vinegar to relieve itching)
Relieve a sore throat (put two teaspoons of vinegar in your humidifier)
Soothe sunburn pain (apply undiluted vinegar to the burn)
Cure an upset stomach (drink two teaspoons apple cider vinegar in one cup water to soothe an upset stomach)
Relieve itching (use a cotton ball to dab mosquito and other bug bites with vinegar straight from the bottle)
Helps eliminate lice (dissolves whatever glue the little buggers use to lay eggs on the hair shaft. Comb your hair and rinse it with equal parts water and vinegar)
Ear Infections (dip a cotton bud into pure vinegar and dab onto affected areas)
Acid Reflux (2 tablespoons in a full glass of water, sipped, usually first thing in the morning and 1 tablespoon before meals to control acid reflux/hiatal hernia)
Athlete’s foot (and all other fungal infections) - dab directly onto the affected areas.
Dissolve warts (mix one part apple cider vinegar to one part glycerin into a lotion and apply daily to warts until they dissolve)
Remove corns (make a poultice of one crumbled piece of bread soaked in one-quarter cup vinegar. Let poultice sit for one-half hour, then apply to the corn and tape in place overnight. If corn does not peel off by morning, reapply the poultice for several consecutive nights)
Relieve a cold (mix one-quarter cup apple cider vinegar with one-quarter cup honey. Take one tablespoon six to eight times daily)
Relieve arthritis (before each meal, drink a glass of water containing two teaspoons apple cider vinegar. Give this folk remedy at least three weeks to start working)
Relieve a cough (mix one-half cup apple cider vinegar, one-half cup water, one teaspoon cayenne pepper, and four teaspoons honey. Take one tablespoon when cough acts up. Take another tablespoon at bedtime)
Dandruff treatment (simply pour a few tablespoons of vinegar on your hair and massage into your scalp. Wait a few minutes, then rinse and wash hair like normal. Try this for a few days until you see results. It restores chemical balance to the skin)
Acne remedy (remedy for acne skin conditions when diluted 50:50 with water and used as a toner. Careful around the eyes)

For Maintaining Health
Flake off old skin cells (if you can take it, put a cotton bud or cotton square with appe cider vinegar and dab all over your face. It’s safer and so much cheaper than any store-bought ‘alpha hydroxy’ products)
Neutralizing hot spice (when you eat something too spicy hot (habenero, jalepeno, wasabi) you can quickly get rid of the burn by dabbing your tounge with vinegar)
Take care of body odors (use vinegar when soap won’t knock down the body odor in your arm pits. And any other area you feel requires attention)
Dry skin repair & Skin Softener (add one-half cup of vinegar or so to warm bath water when bathing and get double benefits; softer skin and a cleaner bathtub with less work. Smooth a little vinegar on cracked, dried skin to help it heal)
Clean dentures (soak dentures overnight in vinegar, then brush away tartar with a toothbrush)
Remove splinters (soak splinter in vinegar for 20 minutes. Vinegar loosens the splinter and it will just slide right out easily when you try to remove it)
Weight loss (one thing that science has shown is that apple cider vinegar might help to balance blood sugar. Insulin responses have been shown to create excess belly fat. Therefore, if insulin and blood sugar are controlled, a person might lose weight. Fat might in fact be as much a matter of hormones (insulin) than lack of activity. Of course, more than likely they go hand in hand)
Cure the hiccups (mix one teaspoon apple cider vinegar in one cup of warm water, and drink)
Prevent yeast infections (apple cider vinegar is a natural remedy for yeast infections, when diluted with water and used as a douche. For example, douche with one tablespoon white vinegar to one quart warm water to adjust the pH balance in the vajayjay)
Condition dry hair (Shampoo, then rinse hair with a mixture of one cup apple cider vinegar and two cups water. Vinegar adds highlights to brunette hair, restores the acid mantel, and removes soap film and sebum oil)
Clean eyeglasses (Wipe each lens with a drop of vinegar)

For Fabric
Longer-lasting pantyhose (add one tablespoon of vinegar to the rinse water when washing, and your pantyhose will last longer)
Prevent lint from clinging to clothes (add one cup vinegar to each wash load)
Deodorize a wool sweater (wash sweater, then rinse in equal parts vinegar and water to remove odor)
Remove perspiration stains from clothes (apply one part white vinegar to four parts water, then rinse)
Prevent bright colored clothes from fading (before putting the article in the washing machine, soak it in white vinegar for ten minutes)
Remove stubborn stains from furniture upholstery and clothes (apply white vinegar directly to the stain, then wash as directed by the manufacturer’s instructions)
Remove light scorch marks from fabrics (rub lightly with white vinegar, then wipe with a clean cloth)
Eliminate animal urine stains from carpet (blot up urine, flush several times with lukewarm water, then apply a mixture of equal parts white vinegar and cool water. Blot up, rinse, and let dry)

For The Garden
Grow beautiful azaleas (occasionally water plants with a mixture of two tablespoons white vinegar to one quart water. Azaleas love acidic soil)
Kill unwanted grass like weeds (pour white vinegar in crevices and between bricks)

For The Toilet
Kill germs on bathroom fixtures (use one part vinegar to one part water in a spray bottle. Spray the bathroom fixtures and floor, then wipe clean)
Clean soap scum, mildew, and grime from bathtub, tile, and shower curtains (simply wipe the surface with white vinegar and rinse with water)
Clean a toilet bowl (pour in one cup of white vinegar, let it stand for five minutes, and flush)
Unclog a shower head (unscrew the shower head, remove the rubber washer, place the head in a pot filled with equal parts vinegar and water, bring to a boil, then simmer for five minutes)

For Inside The House
Awesome solution for mopping the floor with (fill the bucket with 1/3 white vinegar and 2/3 water and mop. Extremely efficient and many times cheaper than commercial products)
Clean grout haze (cleaning grout haze or bricks of excess mortar is much easier with vinegar mixed in water than water alone)
Retard patching plaster from drying (add one tablespoon white vinegar to the water when mixing plaster to slow the drying time)
Wash walls (wipe down your walls with a vinegar water mixture, which helps absorb odors and clean surfaces)
Remove wallpaper (mix equal parts vinegar and hot water. Use a paint roller to wet the paper thoroughly with the mixture. Repeat. Paper should peal off in sheets)
Clean windows (use undiluted vinegar in a spray bottle. Dry with a soft cloth)
Prolong the life of flowers in a vase (add two tablespoons of white vinegar plus three tablespoons of sugar per quart of warm water. Stems should be in three to four inches of water)
Deodorize the air (vinegar is a natural air freshener when sprayed in a room)
Deodorize a room filled with cigarette smoke or paint fumes (place a small bowl of white vinegar in the room)
Repel ants (use a spray bottle or mister filled with a solution of equal parts vinegar and water around door jambs, window sills, water pipes, and foundation cracks)
Fish bowl cleaner (eliminate that ugly deposit in the gold fish tank by rubbing it with a cloth dipped in vinegar and rinsing well)
Clean paintbrushes (simmer paint brushes in pure vinegar, then wash in hot soapy water)

For Outside The House
Keep drains open (pour one-half box of old baking soda down the drain followed by one cup white vinegar. When the bubbling stops, run the hot water)
Prolong and brighten propane lanterns (soak new wicks for several hours in white vinegar and let them dry before inserting. Propane lanterns will burn longer and brighter on the same amount of fuel)
Cleaning and deodorizing cages and litter pans for small animals (soak a cloth in equal parts vinegar and water. Spray clean the cages and litter pans before wiping it)

For The Car
Remove decals or bumper stickers or price tag (soak a cloth in vinegar and cover the decal or bumper sticker for several minutes until the vinegar soaks in. The decals and bumper stickers should peel off easily)
Prevent ice from forming on a car windshield overnight (Coat the window with a solution of three parts vinegar to one part water)

How to reduce water retention in the body?

Drink more water 
It may sound strange, but a lack of water intake is the leading cause of water retention in the body. If the body does not get enough water, it will hold all the water in the body instead to excrete it. Water helps in maintaining all body functions and releases toxins from the body. 

Raise your legs 
Lie on your back and lift your legs on a pillow. This way you will rid the water which accumulated in the legs and ankles. 

Avoid salt 
Salt helps water retention, so choose foods that do not contain a lot of salt. Remember that salt is not entered only by salting the food, because many products already contain salt. 
Salt in large quantities is included in meat and canned products, and studies have shown that some types of bread, and cereals also contain excessive amounts of salt. 

Reduce alcohol intake 
Alcohol also promotes water retention. You should definitely avoid alcohol several days a week completely, and the remaining days drink moderately. 

Increase protein intake 
Proteins release excess water from the body, that's why some high-protein diets have such a fast weight loss results. 

Prolonged sitting or standing promotes water retention in the legs and ankles. Walk as much possible because you will thus accelerate blood circulation and help the body to excrete excess water. 

Drink dandelion tea 
Dandelion tea is a natural diuretic that reduces bloating and stimulates the release of excess water from the body. 

Increase your vegetables intake 
Almost all kinds of vegetables and fresh herbs have a diuretic effect that helps reduce water retention in the body. Excellent choice are cabbage, cucumbers, parsley and lettuce. 

Try acupuncture 
Studies have shown that some people notice a significant reduction of water retention in the body after acupuncture. 

Eat bananas 
An excellent source of potassium, which helps release excess water from the body. The best are fresh, and you can add them to the smoothie, yogurt or your favorite cereal

For the beauty that shines from the inside

Normally, the skin, hair and nails are nourished from the outside, forgetting the fact that the hair and nails in the root are living part of the body and that for their growth are needed micronutrients. The same applies to the process of regeneration of skin cells.Therefore, it is important to provide to the body nutrients inside, and with extra care from the outside, the result will follow.

For skin nourished from the inside, and fresh look from the outside, it is important balanced combination of essential substances that support the skin cells in the daily rhythm of renewal. Credit for that goes especially to B vitamins, proven to have a beneficial effect on the appearance and softness of the skin, vitamins C and E which attract free radicals, which neutralize their harmful effects on the skin, and vitamin A, which promotes restoration of damaged tissue (epithelialization and the formation of new skin cells), increases skin elasticity and prevents its drying. With these vitamins, for healthy skin is important also zinc, a mineral that helps wounds healing, soothe skin prone to irritation and inflammation, and positively affects the entire immune system.

This combination of micronutrients was chosen because it provides a high bioavailability and plays a key role in the regeneration of skin cells.

For the rich and shiny hair are particularly important amino acids cysteine ​​and methionine, which, as part of keratin, significantly affect the appearance and structure of the hair. Scientific studies have shown that during the normal lifetime of one hair (three years) the percentage of amino acid decreases up to 50 percent. In other words, the hair over time loses precisely those amino acids that are responsible for its sturdiness.

Vitamins important for hair health are: vitamin A, which gives the hair shine and fullness, vitamin B5, which speeds up hair growth and keeps its pigmentation, vitamin H (biotin), which plays an important role in the formation of the basic keratin substance and thus ensures a tighter hair structure to prevent cracking and blooming hair, and vitamin E, which participates in the renewal of the hair structure and cell regeneration. Mineral that is particularly important for maintaining the health of hair is iron, which is a part of the enzyme for normal blood cell construction, and with vitamins B6 and B12 prevents anemia which is quickly manifested by increased fallout and lower quality of hair.

The healthiest oils in the world

Avocado Oil 
Creamy taste and rich in unsaturated fatty acids, this oil is one of the healthiest oils you can use in preparing meals. It is an excellent source of lutein, a powerful antioxidant that protects the health of eyes and reduces the risk of eye diseases. 
You can use it to prepare food at high temperatures. Great for the grill or frying pan. You can use it as a topping for salads, soups addition, bread or even fruit salads. 

Cannabis oil 
It is an excellent source of essential fatty acids and omega 3 fatty acids, which can significantly reduce the risk of type 2 diabetes and heart disease. It also contains omega-6 fatty acids that make your skin brighter and softer. 
It's not good for cooking at high temperatures, so use it to make toppings for salads or soups, everywhere you would use extra virgin olive oil. 

Hazelnut oil 
It is rich in unsaturated fatty acids. Once you open it, store it in the refrigerator to retain flavor and medicinal properties. You should keep in mind that you have to spend it in a period of 3-6 months. 
It is great for seasoning of rice, oatmeals and quinoa. Mix it with lemon juice and pour over cooked pasta, baked or cooked vegetables. It's also good with desserts, especially ice creams. 

Grapes oil 
It has light flavor, it is an excellent source of vitamin E and oleic acid, which reduces the risk of heart attack by 73%. 
Neutral flavor of this oil makes it excellent in preparing vegetables, making mayonnaise and creamy dressings. Also it can be used as substitute in most of the recipes. 

Almond oil 
It has a mild nutty flavor. It is an excellent source of unsaturated fatty acids and vitamin E, and studies have shown that effectively regulates cholesterol levels in the blood. You can use it in cooking at low temperatures. 
Add it to your desserts, morning cereals or use it for preparing the chicken. Goes well with pasta, soups and salads. 

Red palm oil 
This oil is an excellent source of antioxidants, including vitamin E and beta carotene. Studies have shown that it protects against heart disease and protects the health of eyes. 
You can use it in cooking at high temperatures, so it's great as a substitute for butter. Creamy flavor of this oil gets on well with curry, rice, fish, sauces and various vegetables.

Raw food cleanse

Raw vegan foods have little or no saturated fats and no trans fats, and they’re packed with essential nutrients such as potassium, magnesium, folates, and vitamins A, C and E. They contain a lot of water and fiber, which helps flush the intestines of waste and toxins that make us feel lethargic. They also have the perfect amount of natural enzymes to efficiently break down their own sugars, proteins, fats, carbohydrates and fibers into digestible particles and increase our metabolism.

That’s important, because we’re each born with finite reserves of the enzymes that fuel every chemical reaction in our body, including cell division, immunity, energy production and brain activity. When we cook food at temperatures higher than 118 degrees Fahrenheit, we lose 30% to 50% of its vitamins and destroy its natural enzymes. Without those natural enzymes, we have to tap into the digestive enzymes our body produces, which depletes our reserves and requires more energy—energy that could be better spent building and healing the body. When we eat raw foods, we conserve our digestive enzymes, which ultimately helps slow the aging process and fend off disease.

Sprouted grains and nuts are a major feature in raw-food recipes. When we soak grains and nuts and force them to sprout, they enter a huge growth spurt to begin turning into a plant—that’s why they’re referred to as live foods. They’re packed with a level of proteins, amino acids and chlorophyll that you just don’t find in cooked foods—all of which help regenerate cells and boost immunity.

Fermented foods, which aid in digestion, are also part of a raw-food diet, so you’ll see them included in several of the recipes as well.

When to Do the Cleanse
If you’re run down and in need of a total vitality recharge, it’s time to do this cleanse. If you’re bloated and nothing you eat seems to be moving through you; if you feel stuck physically, emotionally or mentally or need a spiritual lift; if you want a serious boost in how youthful and healthy you feel; if your skin is looking gray and you want to get a glow, do this cleanse.

What You’ll See and Feel
As you free your body of stored fat, wastes and toxins, it has an easier time recalibrating to its ideal weight. Not only will you shed pounds but also your skin will look younger and healthier and your eyes will be brighter. You’ll feel clearer-headed and have a greater sense of peace and balance. And with the boost in energy you’ll get from eating raw foods, you’ll be able to break off any long- term engagement you might have had with the snooze button on your alarm clock.

Liver cleanse smoothie
The lemon and oil detoxify the liver while boosting the immune system. It’s a surprisingly delicious way to start your day.

2 large lemons or 1 grapefruit, peel and white pith removed, cut into large pieces
1 small apple or pear, cored, peeled and chopped into large dice
3 tablespoons flax oil
1⁄4 teaspoon of Himalayan or Celtic sea salt
Optional: pinch of cayenne
4 cups purified water
Directions: Put all ingredients into a blender and process until smooth. Pour into a glass and add water to make 16 ounces as needed.

Almond milk

This easy-to-make milk is great in your tea and it’s an important ingredient in several recipes in this book. Almonds are rich in calcium, iron and phosphorous. For variety, you can experiment by substituting hazelnuts, pumpkin seeds or Brazil nuts for the almonds. You can adjust the flavorings to your palate. Add cinnamon and vanilla and a few dates for a real treat.

1 cup raw almonds, soaked 12 to 48 hours
4 cups coconut water or purified water
1 teaspoon flax oil
Pinch of Himalayan or Celtic sea salt
Directions: Process all ingredients in a blender until smooth; strain through fine sieve or nut-milk bag. Rinse blender; pour milk back into blender with the flax oil, pinch of salt and your choice of the cinnamon, vanilla or dates (if you choose to use them); and blend until all are incorporated. Pour half of the milk into a glass and enjoy. The remaining milk will keep for 2 days in the refrigerator. 

Green apple porridge

This porridge is packed with pectin, fiber and omega-3 fatty acids; and the flax seeds in the recipe make this porridge an effective intestinal broom. Soaking the almonds overnight starts the sprouting process, boosts the enzyme count and makes them easier to digest. Try using extra-green sour apples for an extra dose of vitamin C and malic acid that help cleanse the gallbladder.

2 green apples, cored, peeled and chopped into large dice
1⁄4 cup almonds, soaked overnight
2 black mission figs
1 tablespoon flaxseeds
1⁄4 teaspoon fresh ginger, peeled and finely minced
Pinch of Himalayan or Celtic sea salt
Directions: Process all the ingredients in a food processor with until smooth. Spoon into a bowl and enjoy.

Sweet yoghurt
Walnuts don’t just resemble a brain—they’re great brain food too. So if you need to start your day on your toes mentally, give this recipe a try. This yogurt is so creamy and delicious, you’ll think it’s made with dairy, and the fruit adds the perfect touch of sweetness.

1 cup walnuts, soaked overnight
1⁄2 cup water
2 teaspoons fresh lemon or grapefruit juice
2 figs, soaked overnight
1⁄2 teaspoon agave syrup or pinch of stevia
1⁄4 cup of your choice of fresh berries, apple or pear (core and peel apple or pear if you choose either of them)
Directions: Process all ingredients in blender until creamy. Transfer 1 serving to a bowl and enjoy. Second serving will keep in the refrigerator for 2 days.

Strawberry smoothie

2 cups almond milk
1 teaspoon spirulina or green powder of your choice 
3 figs
1 cup strawberries (fresh or frozen)
1⁄2 teaspoon coconut oil
2 teaspoons cacao nibs
Pinch of Himalayan or Celtic sea salt
Pinch of stevia or 1 teaspoon agave syrup or raw honey 
Directions: Put all ingredients into a blender and process until smooth. Pour 1 serving into a glass and enjoy. The remaining serving will keep in the refrigerator for 1 day.

Tomato stacks

Pine nuts give this dish a nice buttery taste and are high in protein and minerals. It’s incredibly easy to make as a snack or meal. If you can’t find jicama, substitute thin slices of peeled cucumber, cut on a diagonal.

1 cup macadamia or pine nuts
1⁄4 cup fresh lemon juice
1⁄2 teaspoon Himalayan or Celtic sea salt
1⁄3 cup basil, chopped
1⁄3 cup cilantro, chopped
1 tablespoon marjoram, chopped
2 tablespoons olives of your choice, pitted and chopped 
3 large ripe tomatoes of your choice, cut crosswise into 1⁄4- inch-thick slices
1⁄2 jicama, peeled and sliced thinly on a mandoline
1 avocado, pitted, peeled and chopped into small dice
1⁄3 cup sprouts of your choice
Garnish: lemon wedges

Directions: Process nuts in food processor until ground into fine meal. Add lemon juice and salt, pulsing a few times to combine. Transfer mixture to a separate bowl and add herbs and olives. Spread nut filling onto a tomato slice, then place a slice of jicama over the filling. Spread more nut filling over the jicama and then top with avocado pieces and sprouts. Transfer to a plate, garnished with lemon wedges. Serves 2.

Kale avocado salad

Get your chlorophyll fix! If you’ve never tried kale like this before, give it a whirl. The creamy avocado, cool tomato and tangy olive combination make this salad a crowd-pleaser.

1 head kale, cut into chiffonade
1 cup arugula
2 tablespoons fresh lime juice
1⁄2 teaspoon Himalayan or Celtic sea salt
2 avocados, diced
2 teaspoons Brazil nuts or sunflower seeds, ground 
2 radishes, chopped 
1 cup tomato, chopped
3 tablespoons olives of your choice, pitted and chopped
Optional: dash of cayenne

Toss first 5 ingredients together in large mixing bowl with your hands, squeezing as you mix to wilt the kale, break down the fibers, and coat the leaves with avocado. Add the remaining ingredients and mix together. Spoon a serving onto a plate and enjoy. Serves 4.

Tomato soup

4 large ripe tomatoes, cut into large dice
2 medium carrots, cut into small dice
1 avocado, pitted and peeled
1 cucumber, peeled and cut into large dice
1 cup sprouts of your choice
1 tablespoon fresh lemon juice
1⁄2 cup parsley, chopped
Pinch of ground clove
Pinch of celery seed
Pinch of Himalayan or Celtic sea salt
Fresh ground black pepper to taste

Directions: In a blender, process all ingredients until smooth and creamy. Chill for 1 to 2 hours, and then serve. Serves 2.

Carrot soup

1 cup carrot juice, from approximately 6 large carrots
1 cup cucumber juice, from 1 large cucumber
1⁄4 cup pine nuts
1 clove garlic, peeled and minced
1 teaspoon jalapeño, seeded and chopped
2 teaspoons fresh lime juice
Pinch of nutmeg

Directions: In a blender, process all ingredients until smooth and creamy. Pour serving into a bowl and enjoy.

Magic minestrone

This is not your typical minestrone from the old country, but it tastes great and has lots of flavor. 

4 medium tomatoes, plus 1 cup tomato, diced
2 carrots, cut into large dice
11⁄2 tablespoons miso
2 cups purified water
1 cup mixed vegetables of your choice, cut into small dice (zucchini, fennel, sugar snap peas, avocado, snow peas, etc.)
2 tablespoons fresh parsley, finely chopped
1 teaspoon olive oil
2 tablespoons basil, finely chopped
2 teaspoons dried Italian spices
1 small clove garlic, peeled and minced
Pinch of cayenne
Himalayan or Celtic sea salt to taste
Fresh ground pepper to taste

Directions: In a blender, process the 4 tomatoes, carrots, miso and water until smooth. Transfer the mixture into a bowl and add remaining ingredients. Stir to incorporate. Pour a serving into a bowl and enjoy. Serves 4.

Raw pepper jack cheese
1 cup Brazil nuts
3 tablespoons fresh lemon juice
Dash of umeboshi vinegar
2 teaspoons cilantro, chopped
5 tablespoons purified water
Pinch of cayenne
Couple of pinches of black pepper

Directions: Grind Brazil nuts into a fine meal in a food processor. Add remaining ingredients and blend until smooth. You can slowly add more water to adjust the consistency.

Great guac

Avocados are gifts from the gods. In addition to being delicious, they’re carb-free and contain good fats, so they’re often the heart and soul of raw-foods dishes. You can use this guacamole as a dip for veggies or raw crackers, or just grab a spoon and dive in!

2 avocados, pitted, peeled and mashed
Juice of 1 lime
1 clove garlic, minced
1 tablespoon red onion, chopped
1 teaspoon jalapeño or habañero chili, seeded and chopped
2 tablespoons cilantro, chopped
1⁄8 teaspoon Himalayan or Celtic sea salt
Directions: Mix all ingredients together in a medium bowl.

Choconut milk
If you’ve just got to have something sweet to get you through the day, try this healthier version of chocolate milk. For a thicker, more filling drink you can include the flesh from the coconut.

Water from 1 young coconut
1 teaspoon cacao nibs
Pinch of agave nectar or stevia
Directions: Put all ingredients into a blender and process for 10 seconds. Pour into a glass and enjoy.