Pre class Homework

Reading: Phytonutrients Guide, Food Reintroduction Chart

Action Plan: C

Video: Watch Food, Inc (found on Netflix or Amazon Prime)




  • In class this week we celebrated food and the healing benefits of colorful food in particular. We talked about Phytonutrients and reviewed this section of the binder.


Knowing the benefits of these plant foods can help us derive added benefit because thoughts lead to emotions which lead to our actions.  Therefore we can use this information to help us change our approach to food for the long term.


Food is Medicine and reverses chronic disease.   


We also discussed issues around food and the fact that many of us might have thoughts like: "food makes me fat" or "I don't have time to eat".  These thoughts then generate emotions (guilt, stressed out!) which impact literally how we digest our food and the amount of nutrition that we absorb.  It can even result in storing our food as fat or eliminating it excessively (diarrhea for example).  If we eat in a "fight or flight" state (sympathetic or stressed place) and not in a "rest and digest" (parasympathetic or relaxed) state we put ourselves in this predicament.  


To counteract this we can pay attention to our thoughts and focus on the nutritious and healing benefits of the food we are going to eat (thoughts) and generate positive emotions (feeling joyful, grateful, happy etc.) and thus effectively improve our digestion and absorption of healing nutrients. Eating in a relaxed state can also help us lose weight and maintain a healthy weight!


HOW we eat is as important as WHAT we eat.


Some practical ways to improve our digestion and ability to use food to promote healing:


Make mealtimes stress-free. Put away your computers or phones.

Practice 4-7-8 breathing (Inhale for 4 sec. Hold for 7 sec. Exhale for 8 sec)

or abdominal breathing exercise (forced exhale, relaxed inhale. Visualize exhaling the negative, inhaling the positive) before eating, and forget about what happened earlier that day or what you have to do after eating.

2.Sit down to eat

Sitting down to meals with your family, friends, or yourself and focusing on the food in front of you allows for a more relaxed, enjoyable meal time.It can be a time to socialize or just separate yourself from the hustle-bustle of life.

3.Eat Mindfully:

Slow down. Savor each bite. Chew well (VERY well!)


Research shows that these exercises support digestion.



Beet Hummus Recipe


  • 3 medium beets
  • 1 teaspoon olive oil
  • ¼ cup tahini or 1/3 cup sesame seeds
  • ¼ cup fresh lemon juice, from about one lemon
  • ½ teaspoon sea salt


Mix in blender and serve in bowl with fresh veggies.

Lemon Garlic Ginger Dressing


  • 1 1/3 cup Olive Oil
  • 3 Lemons, peeled halved or juiced
  • 1/2 inch fresh ginger
  • 6 cloves garlic
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1 teaspoon curcumin
  • 2 teaspoons sea salt


Place in blender and blend until smooth. Enjoy on quinoa or use as a salad dressing.

Lime Cilantro Dressing/ Marinade


  • 1/2 cup (120 ml) olive oil
  • 6 small limes
  • 1 cup fresh cilantro leaves
  • 1 teaspoon salt
  • 2 cloves garlic
  • 1/2 teaspoon black pepper
  • 2 teaspoons fresh oregano


Place in blender and blend until smooth. A great marinade for vegetables / salad dressing

Cashew Curry Dip


  • 6 organic pitted medjool dates
  • 2/3 cup (160ml) organic lemon juice
  • 2 Tbs organic garlic
  • 2 cups (454ml) organic cashew nuts, soaked in purified water for 6 hours
  • 2 tsp celtic Sea Salt
  • 2 Tbs chopped fresh ginger
  • 2 tsp organic tumeric
  • 4 Tbs organic curry
  • 1 organic jalapeño
  • 1/2 cup chopped shallots
  • 1 cup organic olive oil
  • 1 cup filtered water



Place ingredients in blender and blend thoroughly - this makes a thick sauce you can use for dipping veggies or dilute with more water to go with rice/kelp/ zucchini noodles etc.

Rosemary-Raisin Crackers


  • 1 cup blanched almond flour
  • 2 T raisins
  • 2 T cold water
  • 1 T raw sunflower seeds, divided - 2 t. and 1 t.
  • 1 spring fresh rosemary
  • 1 1/2 t. extra-virgin olive oil
  • 1/2 t. sea salt


Preheat the oven to 350 degrees. Place all of the ingredients, except 1 t. of the sunflower seeds in a food processor. Process for 15 second, or until thoroughly combined, with small bits of raisins speckled throughout. Add the remaining teaspoon of sunflower seeds, and pulse once until they are roughly chopped. Form the dough into a ball, then roll it out to a rectangle shape 1/8" thick between 2 sheets of parchment paper. Remove the top sheet of parchment paper. Use a pizza cutter to cut the dough into 1" wide rectangles. Save the end bits and reroll to make more crackers. Carefully transfer the parchment paper to a baking sheet. Bake for 15 minutes, rotating the pan once, until the crackers are golden. Let cool on a wire rack for 15 minutes, then carefully break the crackers apart. Cook completely before serving.


Useful links

Here is a link for making Coconut Yogurt.  I would use the probiotic capsules that you have.  Other methods would be to mix the coconut milk with the probiotic and set on the counter for 4 days (shake twice a day) or leave overnight wrapped in a blanket with a heating pad.  Left for one day will yield mild flavor, 2 days a little more tart.  Transfer to the refrigerator.  Experiment and report back at class!

Here is a link to the Rawtarian’s website for the lemon bar cookies I love ( Brain health Class)

I only use about 1/2 cup of dates.


If you're on the autoimmune paleo diet, or have any indications of autoimmunity, it's a good idea to take caution when reintroducing eggs. You may want to try introducing whites and yolks separately to determine if you have a reaction to both parts of the egg. This article explains more about the proteins in eggs whites and how they're digested in the body.



Enjoy eating the rainbow!