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生食排毒减肥法：活力健康与最大减重的五步计划

not do

  • All fat-free yogurts (frozen and otherwise) 所有脱脂酸奶（冷冻酸奶和其他酸奶）
  • Sugar-free flavored yogurt (all varieties, but particularly the leading brands) 无糖风味酸奶（所有品种，尤其是领先品牌）
  • Weight-loss bars (including Luna, Power Bars, Zone, Keto, etc.) 减肥棒（包括 Luna、Power Bars、Zone、Keto 等）
  • Packaged, processed cold cuts 包装、加工的冷盘
  • Frozen waffles 冷冻华夫饼
  • All manufactured low-carb weight-loss items 所有制造的低碳水化合物减肥产品
  • Crystal Light 水晶灯
  • All diet sodas 所有减肥汽水
  • Milk (including skim) 牛奶（包括脱脂）
  • All frozen lean-style dinners 所有冷冻瘦肉型晚餐
  • Sugar-free Jell-O and frozen desserts 无糖果冻和冷冻甜点
  • Sugar-free hot cocoa 无糖热可可
  • “Light” white bread “清淡”白面包

Remember that natural foods are recognizable by the body and can be broken down, whereas unnatural substances cannot be broken down and will actually contribute to the slowing of your metabolism, degeneration of your organs, weight gain, and premature aging.”

记住，天然食物是可以被身体识别的，可以被分解，而非天然物质不能被分解，实际上会导致你的新陈代谢减缓，器官退化，体重增加和过早衰老。

QUICK EXIT HIERARCHY OF FOOD

1 Raw fruits and vegetables (preferably organic) such as apples, grapes, melons, bananas, avocados, romaine lettuce, cucumbers, carrots, kale, tomatoes, etc.; raw honey, stevia (a natural sweetener) 生水果和蔬菜（最好是有机的），如苹果、葡萄、甜瓜、香蕉、鳄梨、生菜、黄瓜、胡萝卜、羽衣甘蓝、西红柿等； 生蜂蜜、甜叶菊（天然甜味剂） 2 Lightly-steamed, low-starch vegetables (all vegetables other than white “potatoes, acorn and butternut squash, and pumpkin); pure maple syrup, agave nectar 轻度蒸熟的低淀粉蔬菜（除白土豆、橡子、胡桃南瓜和南瓜之外的所有蔬菜）； 纯枫糖浆，龙舌兰花蜜 *Note that corn and legumes are starches, not vegetables. *请注意，玉米和豆类是淀粉，而不是蔬菜。 3 Organic raw nuts and seeds (almonds, pine nuts, walnuts, macadamia nuts, sesame seeds, sunflower seeds, etc.) 有机生坚果和种子（杏仁、松子、核桃、澳洲坚果、芝麻、葵花子等） 4 Raw stone-pressed or cold-pressed plant oils (especially olive oil, though hemp seed and flax seed oils are also acceptable) 原石榨或冷榨植物油（尤其是橄榄油，但大麻籽油和亚麻籽油也可以） 5 Cooked starchy vegetables (sweet potatoes, butternut and acorn squash, pumpkin, etc.) 煮熟的淀粉类蔬菜（红薯、胡桃和橡子南瓜、南瓜等） 6 Raw unpasteurized dairy products (particularly from goats and sheep) 未经高温消毒的生乳制品（尤其是山羊和绵羊） 7 Whole grains (brown rice, millet, whole wheat, buckwheat, etc.) 全谷物（糙米、小米、全麦、荞麦等） 8 Pasteurized dairy and animal flesh (preferably limited to organic fish and minimal organic meat and poultry products) 巴氏灭菌乳制品和动物肉（最好仅限于有机鱼和少量有机肉类和家禽产品） 9 All non-whole grain flour products (white bread, white rice, white pasta, white pizza dough, flour tortillas, etc.); sugar (white sugar, brown sugar, corn syrup, etc.) 所有非全麦面粉制品（白面包、白米、白面食、白披萨面团、玉米饼等）； 糖（白糖、红糖、玉米糖浆等） 10 Cooked animal fats/hydrogenated oils (lard, cooked oils, etc.), mainstream meats, poultry; soy products 熟动物脂肪/氢化油（猪油、熟油等）、主流肉类、家禽； 豆制品 11 Chemicals, artificial coloring and sweeteners (aspartame, saccharine, unnatural additives of all kinds) 化学品、人工色素和甜味剂（阿斯巴甜、糖精、各种非天然添加剂）

Eating within Quick Exit Food levels 1 to 8 is acceptable in the Raw Food Detox Diet program and doable for anyone. You will reach the highest levels of health when you eat within levels 1 to 5, but you can work your way up to those levels (if that is your goal) at your own pace.

在快速出口食品水平1至8是可以接受的原料食品排毒饮食计划和可行的任何人。当你吃的水平在1-5级时，你将达到最高的健康水平，但是你可以按照自己的节奏努力达到这些水平(如果这是你的目标)。

好的脂肪

  • 好的生脂肪 冷榨油 生鳄梨 生坚果 生椰子和椰子油

未加工的植物脂肪、绿色蔬菜和甜味水果是保持健康的三大要素。为了让你自然地变得苗条和干净，你需要在你的饮食中添加植物脂肪

关于乳制品

There are two things that make cow’s milk products so bad. First, the protein molecule in cow’s milk is too difficult for the human body to break down, which means it will leave waste residue in the body and really pile up if you consume it regularly. Remember, cow’s milk was designed for baby cows—not humans! Second, the milk is pasteurized, so any good attributes it may have had are cooked out, including its enzymes.

有两件事使得牛奶制品变得如此糟糕。首先，牛奶中的蛋白质分子对于人体来说太难分解了，这意味着如果你经常食用牛奶，它会在体内留下废物残渣，并且真的会堆积起来。记住，牛奶是为小牛设计的，而不是为人类设计的！其次，牛奶是经过巴氏杀菌的，所以它可能具有的任何好的特性都会被煮掉，包括它的酶。

可以考虑的替代品 ： 坚果奶

坚果奶，如杏仁或榛子，将迅速取代你对牛奶的需求。

关于钙

虽然乳制品确实含有钙，但它们还含有难以消化的动物蛋白、乳糖、生长激素和许多其他污染物。

当我们食用奶制品时，注射到奶牛体内以产生牛奶的生长激素和抗生素会直接进入我们的血液。 即使大多数有机乳制品也使用这些激素，只是用量较少。

为了让钙被正确吸收而不是从骨骼中流失，需要镁。 乳制品含有很少的镁。 绿叶蔬菜含有完美比例的钙和镁，以实现最佳的钙吸收。

尽管美国女性一生平均每天消耗两磅牛奶，但根据美国国家残疾与研究所的数据，估计美国 30% 的绝经后白人女性患有骨质疏松症。

最健康的钙来源是多叶的绿色蔬菜，如羽衣甘蓝、蒲公英和瑞士甜菜，它们富含可吸收的钙，更不用说其他许多健康的营养素。每天喝绿色柠檬水(见第48页) ，你就永远不用担心你的骨骼健康。

食物的组合

某些食物，当一起吃的时候，消化时间是其他食物组合的两到三倍。例如，一片牛油果吐司(一种很好的快速退出组合)只需要在胃里待三到四个小时，而同样一片吐司加上一个鸡蛋需要在胃里待八个小时以上ーー这只是胃，而不是整个消化道(显然是一种缓慢退出组合)。在享受了一个快速退出组合后，你的身体可以迅速回到工作强化和返老还童本身，而一个缓慢的退出组合将吸引你所有的能量到你的胃连续几个小时，让你感觉不那么充满活力。

有四种基本的食物: (1)淀粉，(2)肉类，(3)坚果/种子/干果，(4)新鲜水果。快速退出组合饮食意味着，除了极少数例外，这四类食物不应该在胃里相互混合(在同一餐或在饭前或饭后太短的时间内)。因此，淀粉不应与果肉混合; 果肉不应与坚果/种子/干果混合; 同样，坚果/种子/干果也不应与淀粉接触。前三类蔬菜可以与无限量的生蔬菜混合。前两类也可能与熟蔬菜混合。新鲜水果可以与生蔬菜混合，但为了达到最佳效果，实际上不应该与其他任何东西混合。理想情况下，这四组不应该相互触摸对方的胃。

STARCHES FLESHES (FLESH-PROTEIN) NUTS/SEEDS/DRIED FRUITS (FAT-PROTEIN) FRESH FRUITS
Legumes (lentils, cooked peas, beans, etc.) Game   Grapes
Cooked corn (raw corn combines as a vegetable) Shellfish   Berries
Young coconut (large and green, or shaved; also combines with raw nuts/dried fruits) Raw cheese (while it should ideally only be combined with vegetables, some people can get away with combining it with flesh)   Other fruits
Pasta      
Avocados (technically a fruit but combines with starches and dried fruits) Meat (beef, lamb, pork, etc.) Mature coconut (small and brown) Nectarines
Whole grain breads Fish Raw nuts Citrus
Brown rice Eggs Raw seeds Bananas (combine well with fresh as well as dried fruits)
Sweet potatoes Chicken Raw, unsulfured dried fruits (combine well with raw nuts/seeds but should otherwise only be enjoyed alone or with raw vegetables, always on an empty stomach) Plums
淀粉类 肉类（动物蛋白） 坚果/种子/干果（脂肪蛋白） 新鲜水果
全麦面包 鱼 生坚果 柑橘类
糙米 鸡蛋 生种子 香蕉（与新鲜及干果均可搭配）
红薯 鸡肉 生的、未经硫化处理的干果（与生坚果/种子搭配效果好，但应单独享用或只与生蔬菜搭配，最好空腹食用） 李子
牛油果（技术上是水果，但与淀粉类和干果搭配） 肉类（牛、羊、猪等） 成熟椰子（小而棕色） 油桃
豆类（扁豆、煮熟的豆子、豌豆等） 猎物   葡萄
煮熟的玉米（生玉米作为蔬菜） 贝类   浆果类
青椰子（大且绿色，或刨丝；也与生坚果/干果搭配） 生奶酪（理想情况下只应与蔬菜搭配，但有些人可以与肉类搭配）   其他水果
意面      

Foods in different categories should never be mixed in the same meal, but foods in the same category may be enjoyed at the same meal. 不同类别的食物不得混合在同一餐中，但同一类别的食物可以在同一餐中享用。

Avocados are also unique in that they are technically a fruit but combine as a starch. They can also combine with dried fruits but not with nuts. This is an interesting exception that should be well noted. 鳄梨的独特之处在于，从技术上讲，它们是一种水果，但作为淀粉结合在一起。 它们还可以与干果混合，但不能与坚果混合。 这是一个有趣的例外，应该引起注意。

Fruit should only be consumed on an empty stomach—at least 3 hours after a properly combined meal (or ideally, as your morning meal). Your new fruit mantra: “Eat it alone or leave it alone.” 水果只能在空腹时食用——在正确搭配膳食后至少 3 小时（或者理想情况下，作为早餐）。 你的新水果格言：“要么单独吃，要么单独留下。”

Fresh fruit only takes twenty to thirty minutes to exit the stomach completely, so you may enjoy another category of food thirty minutes after consuming fresh fruit. 新鲜水果只需二十到三十分钟就可以完全排出胃部，所以吃完新鲜水果三十分钟后你就可以享受另一类食物了。

Bananas are special in that they cross over several categories. They combine well with both fresh fruit and dried fruit as well as with avocados. Note that bananas require approximately forty-five minutes in the stomach as opposed to thirty minutes for other fresh fruit. 香蕉的特殊之处在于它们跨越多个类别。 它们与新鲜水果、干果以及鳄梨完美搭配。 请注意，香蕉在胃中大约需要四十五分钟，而其他新鲜水果则需要三十分钟。

Never eat fresh fruit for dessert after a cooked meal as it will cause fermentation. 饭后千万不要吃新鲜水果作为甜点，因为它会引起发酵。

Wait three to four hours after eating before switching food groups. 饭后等待三到四个小时再更换食物组。

If you have a very large appetite, eat more within the same food type. For example, you’re better off having two pieces of fish or two plates of whole grain pasta with vegetables instead of introducing a different food category—or eating three sweet potatoes instead of one sweet potato with a piece of fish, chicken, or other flesh. 如果你的胃口很大，在同一类型的食物中可以多吃一些。 例如，您最好吃两片鱼或两盘全麦意大利面配蔬菜，而不是引入不同的食物类别，或者吃三个红薯而不是一个红薯配上一块鱼、鸡肉或其他食物。 肉。

All vegetables (except high-starch vegetables such as sweet potatoes, acorn, or butternut squash) may be enjoyed with flesh dishes. 所有蔬菜（除了高淀粉蔬菜，如红薯、橡子或胡桃南瓜）都可以与肉类菜肴搭配食用。

All vegetables may be enjoyed with starch meals. 所有蔬菜都可以与淀粉餐一起享用。

Raw vegetables go best with foods from the nuts/seeds/dried fruits category. 生蔬菜最适合搭配坚果/种子/干果类食物。

“Dairy can be combined with flesh in most cases. “在大多数情况下，乳制品可以与肉类混合。

Nut butters should not be placed on grain breads. 坚果黄油不应该放在谷物面包上。

When eating an exclusively raw meal, beginners can get away with mixing starches (like avocados) and raw nuts or preparing recipes with small amounts of fresh fruit (like the Apple-Raisin Dream and Arame Salad—see recipe section) because there are plenty of enzymes to help digestion. 当只吃生食时，初学者可以将淀粉（如鳄梨）和生坚果混合在一起，或用少量新鲜水果准备食谱（如苹果葡萄干梦和阿拉梅沙拉——见食谱部分），因为有很多酶帮助消化。

Raw corn combines as a vegetable; cooked corn combines as a starch. You can eat unlimited amounts of raw corn—enjoy it right off the cob in the summertime! 生玉米可作为蔬菜混合使用； 煮熟的玉米结合成淀粉。 生玉米可以无限量吃——夏天就可以吃到新鲜的玉米棒子！

If you are going to “miscombine” a meal, do it at dinner so your body has plenty of time to move it through the stomach before the next meal comes through. 如果您打算“混合”一顿饭，请在晚餐时进行，这样您的身体就有足够的时间在下一顿饭之前将其通过胃。

Starch meals should only include the highest-quality starches (whole grains, sprouted grain breads, sweet potatoes, and so forth). 淀粉餐应仅包含最高品质的淀粉（全谷物、发芽谷物面包、红薯等）。

Don’t let the hard-core rules of eating mono-meals and keeping different fruit categories separate discourage you. These rules are not important at this stage. Focus on enjoying your meals and improving your food choices. 不要让单一膳食和分开存放不同水果类别的硬核规则阻止您。 这些规则在现阶段并不重要。 专注于享受膳食并改善食物选择。

Dagoba and Green & Black’s 70-percent chocolate bars make the perfect dessert for any food category. (These products are 70-percent pure chocolate, meaning they contain less sugar, milk, or other ingredients that make chocolate a “no-no” at a lower percentage.) Dagoba 和 Green & Black 的 70% 巧克力棒是任何食品类别的完美甜点。 （这些产品的 70% 是纯巧克力，这意味着它们含有较少的糖、牛奶或其他成分，这些成分使得巧克力在较低的比例下成为“禁忌”。）

Condiments, 70-percent chocolate, nut milks, and of course all raw vegetables are neutral, which means they can be mixed with any food category except fruit. 调味品、70% 巧克力、坚果奶，当然还有所有生蔬菜都是中性的，这意味着它们可以与除水果以外的任何食物类别混合。

糟糕的组合

无论何时你吃肉食，胃都会释放出酸性肉/蛋白质消化酶胃蛋白酶，它会启动蛋白质消化。当你吃淀粉类食物(一种浓缩的碳水化合物)时，胃会分泌出一种碱性介质来消化它。酸性和碱性物质相互中和，因此严重阻碍消化，导致发酵

Introduction

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You will learn that soy-based foods are among the worst you can eat and that most of those low-carb products are the worst perpetrators of weight gain. You’ll discover that raw fruit sugars can be enjoyed in large quantities and trigger excellent weight-loss results. You’ll also learn that vitamin tablets are for the most part useless and that protein and calcium can be better absorbed from plant-based foods than from any animal product on the planet. It’s all true and you will learn why as you read this book.

你会发现大豆类食品是你能吃的最糟糕的食物之一，而且大多数低碳水化合物食品是导致体重增加的罪魁祸首。你会发现原始的水果糖可以大量享用，并触发极好的减肥效果。你还会了解到，维生素片在大多数情况下是无用的，蛋白质和钙可以更好地从植物性食物中吸收，而不是从地球上的任何动物产品。这些都是真的，当你读这本书的时候，你会知道为什么。

Debunking Typical Raw Food Myths

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Myth #2: Increasing my raw food intake means spending time soaking and sprouting nuts and dehydrating foods. 神话 # 2: 增加我的生食摄入量意味着花时间浸泡和发芽坚果和脱水食物。

The Raw Food Detox Diet Step #2

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Nature combines both starch and protein in beans and legumes, which means that while they are a natural plant food, they are not easy to digest. For weight loss or for anyone with bowel issues, I recommend avoiding starchy legumes (but note that raw snow peas and green beans are vegetables). If you enjoy beans, keep in mind that they are more starch than protein and combine better with vegetables and other starches than with protein. So, for example, if you are a fan of Mexican food or find yourself stuck in a Mexican or Tex-Mex restaurant, a tostada with lots of greens, salsa, and beans would be an excellent choice. Feel free to top it off with some guacamole, but avoid the sour cream and cheese. 大自然结合了豆类和豆类中的淀粉和蛋白质，这意味着虽然它们是一种天然植物食品，但它们不容易消化。对于减肥或者肠道有问题的人来说，我建议避免吃淀粉类豆类(但是要注意生雪豆和青豆是蔬菜)。如果你喜欢吃豆类，记住它们比蛋白质含有更多的淀粉，与蔬菜和其他淀粉的结合比与蛋白质的结合更好。所以，举个例子，如果你是一个墨西哥菜的爱好者，或者发现自己被困在一个墨西哥或者德克萨斯-墨西哥餐厅里，一个有很多绿色蔬菜、莎莎酱和豆子的玉米饼将是一个很好的选择。可以在上面加点鳄梨色拉酱，但是不要加酸奶油和奶酪。

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中性食物可以和任何东西混合，除了新鲜水果。所有的生蔬菜都是中性的，70% 的巧克力也是。像芥末和酱油这样的调味品是中性的，橄榄油、橄榄油、所有的香草、香料和其他调味品也是中性的。杏仁奶和其他坚果奶也是中性的，用坚果奶制成的热巧克力也是如此。生蜂蜜和纯枫糖浆是中性的(尽管许多铁杆生食主义者主张只吃蜂蜜本身，但对我或我的客户来说不是问题)。从技术上讲，柠檬和西红柿并不是中性的，因为它们可以酸化碱性食物，但我把它们当作中性食物使用没有问题

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大多数水果需要20到30分钟才能通过胃部(西瓜需要的时间稍少一些，香蕉需要的时间稍多一些)。如果与其他食物一起食用，比如松软干酪，新鲜的水果会因为松软干酪需要在胃里至少三到四个小时才能消化而减少。这种水果会和奶酪一起发酵，造成很大的麻烦。

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Fat-proteins are nuts and seeds. Ideally, they should be kept separate from animal protein and starches. If that’s too difficult for you at this early stage, just treat nuts and seeds like a regular protein and keep them separate from starches at the very least. Like starches and proteins, fat-proteins may be enjoyed with all kinds of nonstarchy vegetables. They also combine well with dried fruit (but not with fresh fruit)

脂肪蛋白质是坚果和种子。 理想情况下，它们应与动物蛋白和淀粉分开。 如果在这个早期阶段这对你来说太困难，那么只需将坚果和种子视为普通蛋白质，并至少将它们与淀粉分开即可。 与淀粉和蛋白质一样，脂肪蛋白质也可以与各种非淀粉类蔬菜搭配食用。 它们还可以与干果完美搭配（但不能与新鲜水果搭配）

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Peanuts and soy nuts are not part of the approved nut category. They are simply too difficult to digest in addition to being addictive and mucus-forming. Due to their high-protein content and low cost, they have gained a coveted place as America’s “national health food.” (I don’t even want to think about what the “national junk food” is!) Peanuts are not a health food. In fact, they are not even nuts. Peanuts are legumes. Like soy nuts, peanuts should be avoided at all costs.

花生和大豆坚果不属于批准的坚果类别。 它们除了容易上瘾和产生粘液外，还太难消化。 由于蛋白质含量高且成本低廉，它们赢得了令人垂涎的美国“国民健康食品”的地位。 （我甚至不想去想“国民垃圾食品”是什么！）花生不是健康食品。 事实上，他们甚至都不是疯子。 花生属于豆类。 和大豆坚果一样，花生也应该不惜一切代价避免食用。

The Raw Food Detox Diet Step #3

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回到酶银行账户的概念，当你吃未煮熟的植物食品时，你摄入了大量的活性酶(活性酶是指活性酶或在118华氏度及以上的温度下没有被热破坏的酶)。你通过生植物食品摄入的酶越多，你的酶银行账户就会变得越富有。你的酶含量越丰富，你就需要更多的燃料来完成身体必须做的家务。如果你的身体能够恢复到最佳状态(就像你年轻时那样) ，你会突然发现自己生活在一个年轻的感觉身体里。

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Some of my more advanced clients find that eating only uncooked plant foods until their dinner meal works very well for them. They segregate their day into two parts and know they can have a broad range of choices for a cooked dinner every night after eating a storehouse of enzymes all day. I call this “raw till dinner.” They may choose to enjoy a properly combined raw or cooked meal at that time and digest it seamlessly. The added benefit to eating uncooked, enzyme-rich plant food in the predinner hours is that you avoid the fatigue that comes from eating “dead” food during the day.

我的一些更高级的客户发现，在晚餐之前只吃未煮熟的植物性食物对他们来说非常有效。 他们将一天分为两部分，并且知道在吃了一整天的酶之后，每天晚上可以有多种选择来烹制晚餐。 我称之为“生吃直到晚餐”。 他们可能会选择在那时享受适当组合的生食或熟食，并无缝地消化它。 在餐前吃未煮熟的、富含酶的植物性食物的另一个好处是，可以避免白天吃“死”食物所带来的疲劳。

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正如你将在下面学到的，做到这一点的最佳方法之一就是在早餐时只吃新鲜水果，并确保在午餐和晚餐时吃一份丰盛的生蔬菜沙拉

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To best illustrate this I will borrow a term from my colleague, Gil Jacobs, who calls this way of eating “light to heavy”—meaning, going from juices to fruits to vegetables to nuts and finally to cooked food over the course of a day.

为了最好地说明这一点，我将借用我的同事吉尔·雅各布斯（Gil Jacobs）的一个术语，他将这种饮食方式称为“从轻到重”，意思是，在一天的时间内从果汁到水果到蔬菜到坚果，最后到熟食 。

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THREE CORE WAYS TO FLOOD YOUR BODY WITH LIVE ENZYMES 让你的身体充满活性酶的三种核心方法 One: Consume only fresh fruits or fresh juices until lunchtime. 第一: 只吃新鲜水果或新鲜果汁，直到午餐时间。

早上只吃水果是最好的早餐，原因有很多。首先，它使你能够在一天中吃一顿纯粹的生食，这意味着不需要太多的努力，你就可以在中午达到至少30% 的生食。其次，由于清洁我们身体的关键之一是消耗我们的内部能量来治疗我们的身体，我们不想整天浪费宝贵的能量来消化我们吃的食物。

早晨也是吃水果的理想时间，因为你现在知道，水果必须空腹吃。一个很好的经验法则是在一顿合适的混合餐后等待三到四个小时，然后再吃水果。然而，如果你在饭中吃了肉，那么当天最好不要再吃水果。我再怎么强调也不为过，你永远不应该与任何其他食物一起吃水果，甚至在此之后不久也不应该

如果你感到头晕目眩，你很可能没有吃足够的水果。你想吃多少水果就吃多少。你可能在早上八点吃一个哈密瓜，九点吃一盒草莓，十点吃两根香蕉，十一点吃一些菠萝片。这当然是在一个典型的生食排毒早餐范围内。你们中的一些人认为这听起来超出了你们的能力范围。你们其他人可以想象自己在午饭前很容易吃完这么多水果。找到适合你的数量，并且注意它可能每天都在变化。

Two: Devour Green Lemonade 第二: 喝绿色柠檬水

If I were to tell you that there is something that you can drink that literally infuses your body with millions of enzymes, keeps your immune system strong year-round, offers unparalleled protection against osteoporosis, and tastes highly refreshing and filling, would you want some? It’s called Green Lemonade, and I don’t know a single successful raw foodist who does not drink some variation of this recipe (see recipe below) as the foundation of their Raw Food Diet.

如果我告诉你，有一种饮料可以为你的身体注入数以百万计的酶，使你的免疫系统全年保持强劲，对骨质疏松症提供无与伦比的保护，口感非常清爽和饱腹，你会想要一些吗？它被称为绿色柠檬水，我不知道一个成功的生食主义者谁不喝这个食谱的一些变化(见下面的食谱)作为他们的生食饮食的基础。

Green Lemonade 绿色柠檬水

MAKES 1 SERVING 一人份 1 head romaine lettuce or celery 1头莴苣或芹菜 5 to 6 stalks kale (any type) 5-6株羽衣甘蓝(任何类型) 1 to 2 apples (as needed for sweetness—I recommend organic Fuji) 1到2个苹果(根据甜度需要ーー我推荐有机富士苹果) 1 whole organic lemon (you don’t have to peel it) 1个完整的有机柠檬(不需要削皮) 1 to 2 inches fresh ginger (optional) 1到2英寸的新鲜生姜(可选)

You may use any greens in place of the romaine and kale—like celery, chard, collards, spinach, cucumber, and so forth—as long as there are some dark leafy greens in there, too! This recipe shows a way to keep it simple with just two types of greens.

你可以用任何绿色蔬菜代替莴苣和羽衣甘蓝ーー比如芹菜、甜菜、羽衣甘蓝、菠菜、黄瓜等等ーー只要里面还有一些深色的绿叶蔬菜！这个食谱展示了一种简单的方法，只用两种类型的绿色。

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我为什么要把果汁和纤维分开

当果汁从纤维中分离出来的时候，我们可以从蔬菜中摄取更多的有机水分，因为大部分的纤维不会挡住我们的去路，也不会填满我们的肚子。这种从蔬菜中提取的有机水含有植物中所有的维生素、矿物质和酶。纤维不过是粗粮。这并不是说纤维不重要ーー当然重要！但是你将会在以生食为主的饮食中获得如此多的纤维，以至于你不需要担心在果汁中缺少纤维。此外，因为果汁中没有纤维，你的身体不会在消化上浪费能量。这些酶直接进入细胞水平来完成它们的工作。记住，当酶可以直接进入细胞，他们可以去工作清理垃圾，使你更瘦更健康！

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在冰箱里放几袋有机胡萝卜作为晚餐前的零食。它们不仅甜美可口，而且在漫长的一天之后还能补充水分。你可以在放松、阅读邮件或者哄孩子睡觉的时候吃掉整整一袋2磅重的胡萝卜。这会减少你的食欲，用有机矿物质和酶滋养你的身体，给你的孩子一个聪明零食的好例子。

The Raw Food Detox Diet Step #4

WASTE MANAGEMENT SPECIALIST TIP #7: INVERSIONS

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In yoga talk “inversion” means a position in which your head is below your feet—as in a handstand, headstand, shoulder stand, and so forth. Anyone who has not been properly educated in inversions should not undertake this type of yogic posture. However, beginners can create the beneficial effect of inversions simply by elevating the feet and/or pelvis to increase blood flow to the organs and get fresh oxygenated blood to the brain. All forms of exercise do this by pumping blood through the body at an increased rate, but inversions deliver the uniquely purifying experience of reversing gravity on the body, thereby recharging it on so many levels. If you are skilled at inversions, I highly recommend them as a regular part of your cleansing lifestyle.

在瑜伽术语中，“倒立”是指头部位于脚下方的位置，例如倒立、头倒立、肩倒立等。 任何没有接受过适当倒立教育的人都不应该采取这种瑜伽姿势。 然而，初学者只需抬高脚和/或骨盆即可产生倒立的有益效果，以增加流向器官的血流量，并使新鲜的含氧血液流向大脑。 所有形式的运动都是通过以更快的速度将血液泵入身体来实现这一点，但倒立可以提供独特的净化体验，逆转身体的重力，从而在多个层面上为身体充电。 如果您擅长倒立，我强烈建议您将其作为您清洁生活方式的常规部分。

WASTE MANAGEMENT SPECIALIST TIP #8: SWEAT IT OUT AND LET THE SUNSHINE IN!

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Going back to your skin’s eliminative powers, you must not overlook the importance of sweat as a carrier of waste matter. Whether you sweat by exercising, sitting in a sauna or steam room, or working in your backyard, sweating is a key waste elimination method. The more you sweat, the more waste you will help your body release.

回到皮肤的清除能力，您一定不能忽视汗液作为废物载体的重要性。 无论您是通过锻炼、坐在桑拿浴室或蒸汽浴室中还是在后院工作而出汗，出汗都是消除废物的关键方法。 出汗越多，帮助身体排出的废物就越多。

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Sunshine is also a highly underrated cleanser. It has the ability to reach inside our cells and pull impurities to the surface. Sweating in the early morning or late afternoon sun is ideal. Sunbathe as often as you can in those safe-sun hours (before 10:00 A.M. or after 4:00 P.M.). Instead of putting clogging SPF protection on your skin for these short, safe bouts of sun, wear a hat and/or light clothing. There is no reason that we as a society cannot learn to appreciate and respect the sun. The sun is literally the light of our lives and source of all energy on Earth. Yet after years of excessive sunbathing in the heat of the day, we have come to shun it. If we respect the sun and enjoy it in reasonable doses, we have no need to fear it or apply toxic skin creams that may become harmful when combined with the sun’s rays, or even make their way into our bloodstream.

阳光也是一种被高度低估的清洁剂。 它能够进入我们的细胞内部并将杂质拉到表面。 在清晨或傍晚的阳光下出汗是理想的选择。 在安全的阳光照射时间内（上午 10:00 之前或下午 4:00 之后）尽可能多地享受日光浴。 戴帽子和/或穿轻便的衣服，而不是在短暂、安全的阳光照射下给皮肤涂上堵塞的 SPF 保护。 作为一个社会，我们没有理由不能学会欣赏和尊重太阳。 太阳确实是我们生命之光，也是地球上所有能量的来源。 然而，经过多年在炎热天气下过度日光浴，我们已经开始回避它。 如果我们尊重阳光并以合理的剂量享受阳光，我们就没有必要害怕它，也没有必要使用有毒的护肤霜，这些护肤霜在与阳光结合时可能会变得有害，甚至会进入我们的血液。

The Raw Food Detox Diet Step #5

小测验：

  1. Were you raised on sugared cereals, “TV dinners,” and fast food (regardless of your current age and lifestyle)?
  2. Are you a smoker or have you smoked for over eight years?
  3. Are meat, potatoes, white flour, animal fats, cooked oils, and white sugar a part of your normal eating pattern?
  4. Do you have a history of drug use or have you taken birth control and/or other hormones, steroids, or undergone chemotherapy?
  5. Do you have a history of IBS, constipation, colitis, or other bowel/digestive disorders?
  6. Are you over forty years old?
  7. Are you between 20 and 30 pounds overweight?
  8. Are you more than 80 pounds overweight?
  9. Do you suffer from asthma, bronchial infections, chronic colds and flus, or other mucosal conditions?
  10. Do you have a sedentary lifestyle?
  11. Are dairy products (cheese, milk, yogurt, cottage cheese, etc.) a mainstay of your diet?
  12. Do you eat animal protein more than four times a week?
  13. Do you eat soy products on a regular basis (soy milk, tofu, soy chips, soy meats, etc.)?
  14. Do you consume more than three sodas (diet or otherwise) each week?
  15. Do you suffer from liver disorder, acne, psoriasis, or other skin disorders?
  1. 你小时候是靠糖果谷物、速冻餐和快餐长大的吗（不论你现在的年龄和生活方式如何）？
  2. 你是吸烟者还是吸烟超过八年了吗？
  3. 肉类、土豆、白面粉、动物脂肪、烹饪油和白糖是你正常饮食模式的一部分吗？
  4. 你有过吸毒史或者曾经服用过避孕药和/或其他激素、类固醇，或者接受过化疗吗？
  5. 你有过肠易激综合征、便秘、结肠炎或其他肠道/消化系统疾病的病史吗？
  6. 你超过四十岁了吗？
  7. 你超重了20到30磅吗？
  8. 你超过80磅以上的超重吗？
  9. 你患有哮喘、支气管感染、慢性感冒和流感或其他粘膜条件吗？
  10. 你有久坐不动的生活方式吗？
  11. 乳制品（奶酪、牛奶、酸奶、干酪等）是你饮食的主要组成部分吗？
  12. 你每周吃四次以上动物蛋白吗？
  13. 你定期食用大豆制品（豆浆、豆腐、豆片、豆制品等）吗？
  14. 你每周喝三瓶以上的苏打水（无糖或其他）吗？
  15. 你患有肝功能障碍、痤疮、银屑病或其他皮肤疾病吗？

0代表否，1代表有时，2代表是

IF YOU SCORED 8 TO 13 POINTS, YOU ARE A LEVEL 3

如果你得了8到13分，你就是3级

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Your parameters for raw foods: Embrace a daily diet of 85 to 90 percent raw foods—essentially eating “raw till dinner” every day (six to eight cooked meals per week). See page 77 for your one-week sample menu plan. 你对生食的要求: 每天吃85% 到90% 的生食，基本上每天都吃“生食直到晚餐”(每周6到8顿熟食)。请参阅第77页了解为期一周的示例菜单计划

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有一个非常简单的测试，以确定你是否准备提高一个水平。尝试一个星期的水平，你的目标。看看你的感受。如果你对这些食物感到满意，并且你的排泄量与你所吃的食物保持一致，你就可以继续了。我建议在升职之前至少在每个级别上花一个月的时间。如果你觉得有必要的话，你可以暂时回到一个水平。这不一定是一个线性过程。做你觉得对的事

Tips on Using the Menu Section

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无论你的胃口是大是小，你都应该能吃得心满意足。然而，你永远不会想要吃得过多，因为这样做会消耗掉你的“排毒能量”，就像一顿糟糕的混合餐一样。当你进餐时胃口大开时，首先要吃大量的生色拉和汤，而不是吃坚果/干果混合物、生食和煮熟的淀粉。但是你可以大量食用食谱中列出的所有食物，不管卡路里或糖的含量

How to Use These Recipes

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鳄梨千万不要太软，因为这意味着脂肪含量可能是腐败的ーー而腐败的脂肪除了难以消化外，还会让你感到虚弱的头痛和/或胃痛。