The 5 Steps

If you did not answer ‘C’ in the previous question, don’t panic this is easy to fix with the 5 steps below and if you incorporate the principles and recipes in the you will find it simple, easy and fun – which is what food should be.

Okay next step – use the following 5 steps introducing 1 every week for the next 5 weeks to get your diet to a 75%-80% alkaline forming diet. Focus on adding alkaline forming foods to your diet, not in taking away the bad things – this will happen without you noticing.

  1. Eat at least a side plate every day of raw fruit before breakfast and raw a vegetables before lunch and supper.
  2. Eat at least 1 entire fruit meal daily with a tight handful of raw nuts or seeds, this can be a smoothie.
  3. Snack on raw or dried fresh fruit or vegetables between meals.
  4. Try to eat animal protein no more than once a day – then move to every 2nd day and then once a week and then stop – this could take 1-12 months, or you could just remove it completely immediately. The sooner you do it the sooner you will benefit fully.
  5. Try to eat carbohydrate or starch foods with neutral vegetables and proteins including nuts and seeds with neutral vegetables and or acid fruits (see lesson on food combining or chapter in Perfect Health). The NHN has all the science based details in the Modules on the Digestive tract.

Once you have introduced all the 5 steps you are ready to simply stop animal products and replace any gap you may feel with a portion (1-2 cups) of legumes (beans, chickpeas or garbanzo beans, lentils etc.) at meals or by eating a handful (a quarter cup) of nuts or seeds daily. You do not need the legumes, if you eat the nuts, but they are a filling and tasty addition. Legumes are great for stabilizing blood sugar.

The above 5 steps will result in a 75%-80% alkaline forming diet, this will ensure that you are ready to benefit and be successful on a wholefood, plant based vegan diet.

So.. lets get back to the 3 nutritional issues you are likely to face;

  1. Protein
  2. Vitamin B12
  3. Iron

and the 2 serious concerns

  1. Energy
  2. Strength

This is really simple actually .

Why we need protein?

Mainly for Growth & repair.

A new-born baby doubles its birth weight in 6 months – this is the fastest we will ever grow in our lives and it is done on mother’s milk which contains less than 2% protein.

All wholefood plant foods contain protein ranging from ½% in watermelon (that’s because it is so high in water) to nearly 30% in pumpkin & sunflower seeds and almonds, which can be eaten raw and as a result you can utilize the full 100% of the protein.

Animal protein varies from 3.4% in cow’s milk to 30% in some meats.

The difference is that animal protein in cooked or pasteurized, which coagulates the protein, and this is then no longer soluble in water – making it possible to only benefit from 5%-10% protein.

So, if you ate 100g of raw pumpkin seeds you would get 30g of protein – but if you ate 100g of cooked steak you would only get 5-10g of protein. This means that to get the same amount of protein as you would from the pumpkin seeds you would have to eat 3-6 times the amount of meat – or 300g-600g a day! That is not only very expensive but very costly to the body as the digestive tract and kidneys are not designed to process such large quantities of animal protein.

Contrary to what we have been led to believe – vegans need to eat less protein if it is from an uncooked source, than those who consume animal products because you are able to get more protein in each mouthful, especially if your protein source is raw.

Vegetarians make the mistake of increasing their egg, cheese or dairy intake believing that it is a reliable and safe source of protein. Studies show that increased dairy products in the diet, increase your risk of cancer dramatically.

Practical Project

Make a list on a separate document or write on paper the protein found in the following foods (Google it!)and then divide that by 3 – 6 if NOT RAW – in other words if the source needs to be COOKED before eating.

• Pumpkin seeds
• Sunflower seeds
• Almonds
• Cashew nuts
• Chia seeds
• Quinoa
• Oats
• Peanuts
• Chick peas or garbanzo beans – cooked
• Cottage cheese is pasteurized which is cooked
• Cow’s Milk as above – cooked
• Minced beef – cooked
• Chicken – cooked
• Fish – cooked