Would you like to enjoy eating as a blissful experience? Do fun, simple, exciting food combinations interest you? How about foods that regenerate and revitalize your mind, body, and spirit? Does healing and preventing disease by eating certain foods sound appealing? Finally, would you like to eat in such a way as to maximize your ability to use energy to expand your creativity and consciousness, help you on your path to enlightenment and maintain the ideal body? Do you want to eat chili, brats, fudge, and pizza? Then, I invite you to join me as a fellow foodie as we have a conversation about food.
Beach Foodie
Blissful Eating to MAXIMIZE Life Force ENERGYBy Cfayla JohnsonBALBOA PRESS
Copyright © 2012 Cfayla Johnson
All right reserved.ISBN: 978-1-4525-5380-1Contents
1. Beach foodie Basics:................................................................................12. Recipes:............................................................................................6Beach grapefruit bliss:................................................................................7Beach Ball Breakfast...................................................................................8Almond shake:..........................................................................................9Chocolate covered strawberries in the raw:.............................................................10Bananas life force:....................................................................................11Blueberry Delight:.....................................................................................12Quinoa in the Quick:...................................................................................13Tapanade in the Green:.................................................................................14Kicking Kale:..........................................................................................15Celery Salad:..........................................................................................16Avocado salad..........................................................................................17Spinach Salad..........................................................................................18Sprouted Bean Salad....................................................................................19Life Force Chow:.......................................................................................20PB&J in the raw........................................................................................21Chilly Chili:..........................................................................................22Power it up Chicken:...................................................................................23Beach bunnie pizza:....................................................................................24Nori rolls in the raw:.................................................................................25Brats and Slaw:........................................................................................26Dressing:..............................................................................................26Vanilla Fudge..........................................................................................27Cherry Pie:............................................................................................28Chocolate Fudge........................................................................................29Smor dees:.............................................................................................30Carrot Cake............................................................................................31Apple Pie..............................................................................................32Coconut Delight:.......................................................................................33Lemonade Blast.........................................................................................34Merlot Snow cone:......................................................................................353. Sedona Recipes:.....................................................................................37Strawberries:..........................................................................................38Shooters:..............................................................................................38Salty/Sweet:...........................................................................................39Red Rock Connection:...................................................................................40Roles:.................................................................................................41After:)................................................................................................42Afternoon Delight:.....................................................................................42Coconut Oil:...........................................................................................43Body Butter, any flavor................................................................................43Bacon:)................................................................................................43Sugar Snap Peas Delight................................................................................44Coconut honey chew:....................................................................................444. Beach ball Model for Life force Living: Enhancer and Expansion......................................455. Top 25 suggestions for Beach Ball enhancer's and expanders of life force energy.....................76. Do It! Sample Daily Guide to High Life Force Living:................................................49Segment 1: Do It! AM...................................................................................49Segment 2: Do It! MIDDAY...............................................................................53Segment 3: Do It! PM...................................................................................547. Beach Foodie Action Plan:...........................................................................578. Conclusion:.........................................................................................59
Chapter One
Beach foodie Basics:
Beach foodie is a description of my RELATIONSHIP with food and how I eat. One of the most important relationships we have is our relationship to food. Does it bring us JOY, BLISS, vitality, and ease? Is it fun and satisfying, an experience we anticipate or one that makes us feel guilty, depletes our energy, or makes us feel guilty or deprived?
Does food assist us in staying young, vital, and joyful? I have taken a journey with food and it's been a PROCESS of discovery, as your journey will unfold for you. I have discovered through experience and time, what works well for me, as you will also.
I'd like to provide some general guidelines on what works well for me in maintaining high ENERGY, youthfulness, VITALITY, and high SPIRITUAL energy. Also, as important, you will have a LEAN body with great muscle tone. Knowing that we are all unique, the recipes I have our "FOOD COMBINATIONS" that provide excellent nutrition and have great taste. I encourage you to experiment with the exact amount of each food to find what works for you. All of these recipes are prepared with out cooking, without blenders, food processors, etc. The recipes contain around 5 ingredients each, they are meant to be SIMPLE, QUICK, and easy to prepare, providing MAXIMUM nutrition. If they can't go in a container and survive in a back pack or cooler on the beach, they didn't make it into this book. Most of the food combinations are "LIVE" foods, meaning the foods are whole, unprocessed, and uncooked to provide maximum nutrition to the body, not destroying any of the nutrients and life force through cooking. I have chosen high life force energy foods. These are foods that have high energy which will increase the life force energy of your body, repair any damage to your body, and give you vitality.
The types of food are important as well as the ratio of carbohydrates, fat, and protein for maximizing vitality and long term health. Based upon my experience a diet containing the following works well:
15-20% carbohydrates consisting of low glycemic fruit and green leafy vegetables.
30% fat, consisting of "Raw", uncooked, unprocessed fat such as nut butters, Coconut butter, olive oil
50% protein, primarily from plant sources, unprocessed, and uncooked to include
Protein powders, nuts, seeds, legumes, soy protein, sea vegetables, and greens. If cooking protein, the use of Coconut oil. High quality animal protein if not eating plant based protein.
I have found this combination of food gives me the greatest energy, SATISFIES my taste and appetite, and keeps me HEALTHY vibrant, with low body fat, and a lean body with good muscle tone.
Depending upon your body constitution you may require less protein and more carbohydrates. However, the ratio of fat would be about the same. To find your optimal ratio, I encourage you to EXPERIMENT with the ratio of foods to determine your optimal mix. However, since all carbohydrates eventually convert to sugar, it is important to control the amount you are eating with the emphasis being on getting your carbohydrates from LOW GLYCEMIC fruits and vegetables, especially GREEN, LEAFY, vegetables.
Because sugar causes inflammation in the body, it should be kept to a minimum. I don't eat grains or processed foods. Many diseases such as heart disease are the result of inflammation, so keeping sugar content low is important.
FAT is important to keep our organs functioning properly, especially our brains. The key is to eat RAW FAT in moderation such as Coconut butter, almond butter, cold pressed olive oil, raw nuts and seeds. I use fat, nuts, and seeds as condiments to flavor my food. As long as the fat is not cooked or processed it is good for your body and will not cause weight gain. I combine raw fats only with other raw "live food". This is the KEY. If you heat fats, it produces trans fats that are unhealthy for your body.
PROTEIN is vital for our body to maintain muscle mass and fuel our body. The number of grams of protein will vary depending on whether your body needs more or less protein to function optimally.
FOOD COMBINING also is a factor in getting the most from your food. I do not combine fresh fruit with anything other than a small amount of raw fat and a few nuts or seeds. After I eat fruit, I wait at least 30 minutes before I eat a protein so the fruit has been digested. I make sure not to eat fruit after any other food because it can ferment in your stomach. When I eat protein, I generally eat it with a small amount of raw honey and raw fat to aid in the digestive process. If I eat anything with protein, it is generally a condiment and/ or a small amount of greens such as a salad or one of my recipes.
EAT FREQUENTLY, about 5 times a day, but small quantities. In general, I eat lighter to heavier as the day progresses. I keep my food intake light during the day to maximize my energy, having a slightly larger meal in the evening when I'm not as active. I DO NOT EAT a large amount after 6PM. Generally, I have a small snack before I go to bed, with a small amount off protein.
LISTEN to my body and ROTATE the foods I am eating. Some days I feel like I need more protein, so I keep my intake of protein higher. If I'm feeling like I need a carbohydrate, I eat slightly more low glycemic fruit and greens.
Top 25 life force foods: Next 25 life force foods:
Bee pollen, preferably locally produced Organic raw chocolate Raw, unheated, unfiltered honey Cold pressed hemp oil Raw Coconut butter Raw almond butter Raw Coconut oil Raw tahini Avocado Organic almond Milk Cold pressed olive oil Organic flax Milk Organic raw Coconut Organic hemp milk Organic blueberries Organic blackberries Organic gojoberries Organic strawberries Organic grapefruit Organic red and green peppers Organic cherries Organic celery Organic kale Organic zucchini Organic spinach Organic arugala Seaweed Salad Organic tomato Sea vegetables such as kelp, dolce, etc Raw sauerkraut Vegan protein: tofu, etc Organic Eggs Raw sunwarrior vanilla protein powder Organic wild caught salmon Chia seeds Organic cumin seeds Coconut water Organic quinoa Organic raw pumpkin seeds Organic flax seeds Organic raw hemp seeds Organic pecans Raw almonds Legumes Raw walnuts Organic yams Organic Cinnamon Raw dates Raw Vinegar Raw agave nectar
Shopping List: All organic
Fruits: Greens: Raw Fats/Nuts/Seeds
Grapefruit Kale Raw Coconut butter Blueberries Spinach Raw Coconut oil Blackberries Celery Cold pressed olive oil Cherries Red/Green Peppers Raw almond butter Gojoberries Zucchini Raw tahini Strawberries Arugala Raw almonds Tomato Raw walnuts Sea veggies Raw pecans Yams Raw pumpkin seeds Raw sunflower seeds Chia seeds Quinoa Raw flax seed crackers Raw hemp seeds/kernels
Miscellaneous: Protein: Raw, unfiltered, unheated honey Textured soy protein Organic cinnamon Organic eggs Raw vinegar Wild caught salmon Almond, flax, or hemp milk Other veggie protein:tofu, etc Coconut water Raw sunwarrior vanilla protein powder Raw chocolate Legumes Raw food snacks as special treats
Chapter Two
Recipes: Organized by: Breakfast and Fruits Greens/Salads Snacks Main dishes Desserts
Hydration:
Drink about 100-135 oz of water or liquids per day. Should be going every 1-2 hours, if not,
You need more liquid.
Almond and hemp milk are excellent choices as well as juiced greens such as spinach and kale, and Coconut water in addition to water.
Beach grapefruit bliss:
1 organic grapefruit cut into pieces
1 tablespoon raw Coconut butter
1 teaspoon raw unfiltered unheated honey
4 or five raw pecans broken up, may leave out pecans if you don't like nuts
Allow to sit and meld together to enhance flavor.
This is a great morning breakfast for the beach, energy from a low glycemic fruit, raw fat, and raw honey to aid in absorption.
Beach Ball Breakfast
One half to one scoop sun warrior vanilla raw protein powder
2 tablespoons raw Coconut butter
1 teaspoon raw tahini butter(Optional or can use just 1 tablespoon of Coconut butter)
1 teaspoon raw unheated unfiltered honey
3 or 4 walnuts broken into pieces(Optional)
1 to 2 tablespoons raw hemp hearts(Optional)
Mix together for a high protein, high energy, "Breakfast ball", kind of like a peanut butter ball in consistency:)
Almond shake:
4 oz almond milk
12 oz water
1 or 2 scoops of sunwarrior vanilla raw protein
Tiny bit of organic cinnamon
Shake together and drink. For a thicker shake, add more almond milk, less water.
Optional: Add organic blueberries or blackberries.
Chocolate covered strawberries in the raw:
Organic strawberries
Raw chocolate: To make, combine Coconut oil, a little bit of agave nectar, and raw cacao nibs, then chill.
Pour some of the raw chocolate over the strawberries or dip them in the chocolate.
A fun dessert, snack, or even for breakfast.
Bananas life force:
1 banana sliced lengthwise
1 tablespoon raw Coconut oil
1 teaspoon raw unfiltered unheated honey
1 tablespoon raw Coconut butter
Mix above 3 ingredients together and pour over banana.
Add a few raw pecans or cashews for garnish and crunch if desired
A great little fancy dessert, may be eaten after a meal since bananas are a neutral fruit.
Also, great for breakfast.
Blueberry Delight:
1 half cup organic blueberries
1 tablespoon raw Coconut butter
1 teaspoon raw unfiltered unheated honey
5 raw walnuts, broken into pieces.
Mix together, perfect for breakfast. A low, glycemic, high prana fruit, enhanced by Raw fat, raw honey for assimilation of the food, and protein from the nuts.
Quinoa in the Quick:
Soak quinoa overnight, do not heat.
In the morning add the following:
1 teaspoon raw, unheated, unfiltered honey
1 tablespoon raw, Coconut butter
5 walnuts broken into pieces
Add blueberries or cherries if desired.
Great for breakfast.
Tapanade in the Green:
1 cup organic arugula
1 cup organic spinach
Bunch cilantro
1 half cup raw pine nuts
Pack the above contents into an eight ounce jar. Pack greens compactly.
Add raw cold pressed olive oil until reaching the consistency of a tapanade.
Add raw organic lemon juice, organic pepper, and organic salt to taste.
Serve with organic zucchini slices.
Kicking Kale:
Organic kale cut into bite size pieces.
Organic cold pressed olive oil.
1 teaspoon raw organic Coconut oil.
Organic raw pecans, broken into pieces.
1 teaspoon raw nutritional yeast.
Organic cinnamon, salt, and pepper to taste.
Mix together and serve. An excellent source of greens, raw fat, and protein.
Add raw hemp hearts for additional protein and crunch.
Celery Salad:
1 bunch organic celery, chopped
2 tablespoons raw pumpkin and sunflower seeds
1 package raw hemp seed hearts
1 teaspoon cold pressed hemp seed oil
Organic salt, pepper, and dill to taste.
Combine all ingredients, excellent source of greens, raw fat, and protein.
Avocado salad
2 organic avocados diced
2 raw organic corn on the cob, corn cut off the cob(Optional)
2 organic tomatoes, diced
1 teaspoon raw vinegar
1 teaspoon cold pressed olive oil
Salt and pepper to taste
Combine ingredients, enjoy a lively salad with the great nutrition of avocado
Spinach Salad
Organic spinach
2 tablespoons cold pressed olive oil
1 teaspoon nutritional yeast
6 raw pecans, broken into pieces
Combine ingredients and serve.
Sprouted Bean Salad
1 container of raw sprouted beans, mixed
1 tablespoon cold pressed olive oil
1 teaspoon raw vinegar
Organic salt and pepper to taste
Mix together. Makes a crunchy, high protein, tasty snack, great with a glass of wine, olives, artichokes, etc as part of an appetizer plate.
Life Force Chow:
Flax seed crackers( raw) crumbled into pieces
Walnuts or pecans (around 5)
1 tablespoon raw Coconut butter
1 teaspoon raw, unfiltered, unheated honey
3 tablespoons raw pumpkin seeds and sunflower seeds mixed
2 tablespoons raw shredded Coconut
Stir together, pack down a bit, and eat.
A very good source of raw protein and raw fat for energy.
A great anytime snack.
PB&J in the raw
1 raw flax cracker
1 tablespoon raw almond butter spread on cracker
A few blackberries or blueberries placed on the almond butter
Good source of raw protein, raw fat, and low glycemic fruit
Add a few stalks of organic celery and/or carrot sticks for a nutritious snack.
Add more almond butter and/or raw hemp seed kernels for extra protein
Chilly Chili:
1 package soy "Beef" crumbles
3 or 4 organic diced tomatoes.
1 cup diced organic zucchini.
1 organic red pepper chopped.
1 small organic onion, chopped.
2 tablespoon cold pressed olive oil.
1 teaspoon organic cinnamon
1 teaspoon organic chili pepper.
Organic salt and pepper to taste.
Blend, and let flavors meld together for flavor.
Serve with raw flax crackers.
If heating, "beef crumbles", use Coconut oil.
Power it up Chicken:
1 serving textured soy protein chicken strips
1 teaspoon cold pressed olive oil
5 green olives, diced
Salt and pepper to taste
Mix together for a healthy protein entree. Good with spinach or kicking kale salad.
Beach bunnie pizza:
raw flax crackers
1 tablespoon raw tahini
1 tablespoon raw Coconut butter.
combine two raw fats above.
spread on flax cracker.
raw organic sliced tomatoes
nutritional yeast
place sliced tomatoes on top of raw fats, then top lightly with nutritional yeast.
add soy "Pepperoni slices" on top.
Sprinkle green or black organic olives on top.
Enjoy.
Nori rolls in the raw:
Raw untoasted nori sheets
Raw organic shreaded arugala
Raw organic shreaded carrots
Raw organic sunflower and pumpkin seeds
Raw shreaded almonds
Raw pine nuts
1 tablespoon cold pressed olive oil
Salt and pepper to taste
Combine all the ingredients above. Put salad into Nori sheets and roll
Chill and serve with fresh ginger slices and wasabi if desired
Brats and Slaw:
Soy textured brats-grilled
Organic cabbage sliced "Cole-slaw" style
Dressing:
Raw cold pressed olive oil to taste
Raw organic vinegar to taste
Two tablespoons raw sunflower and pumpkin seeds
Two tablespoons hemp heart seeds
Small amount of organic ground mustard
Vanilla Fudge
1 tablespoon raw tahini
1 tablespoon raw Coconut
1 teaspoon raw honey
1 teaspoon bee pollen
Fix it, mix it, chill it, it sets up like fudge.
Cherry Pie:
Raw organic cherries, pitted
2 tablespoons raw Coconut butter
1 teaspoon raw Coconut oil
2 teaspoons raw unheated, unfiltered, honey
2 tablespoons raw agave nectar
Combine together for filling
Crust:
Raw organic dates chopped and compacted into a crust like consistency. Put in bottom of pie pan
Add filling on top. Chill
Top with a mixture of raw pine nuts, raw pecans, or raw cashews for protein
Note: you can play with the amounts and combinations of the ingredients above to tailor the sweetness and "Creaminess" of the pie
Chocolate Fudge
2 tablespoons raw almond butter
1 teaspoon raw unfiltered unheated honey
1 teaspoon bee pollen
1 tablespoon raw chocolate sauce
raw Coconut to taste
Mix together for a high protein, raw fat combination
Smor dees:
1 teaspoon raw tahini
1 teaspoon raw Coconut butter
1 teaspoon honey
Combine above three ingredients and spread on a raw biscotti or raw flax seed cracker Top with raw shaved almonds and bits of raw chocolate for a nutritionally packed "smore type" experience.
Better with a little sand on the top :)
Carrot Cake
Cake:
3 or 4 raw dates, chopped.
1 half cup shreaded organic carrots.
Combine the two above and form into a rectangle.
Frosting:
1 tablespoon raw tahini
2 tablespoons raw Coconut butter.
3 tablespoon raw shreaded Coconut
2 teaspoons raw unheated unfiltered honey
Combine the above, spread on top of "Cake".
Add raw walnut pieces on top.
Apple Pie
Organic apple, diced
1 tablespoon raw Coconut butter
1 teaspoon raw honey
5 raw pecans, broken into pieces
Cinnamon.
Combine ingredients and enjoy as a quick snack.
Coconut Delight:
2 tablespoons raw Coconut cream
1 tablespoon raw unheated, unfiltered honey
4 or 5 raw nuts, broken into pieces
Mix and enjoy.
Add raw shreaded Coconut for texture if desired.
Lemonade Blast
Fresh spring water
Diced organic lemon
Small amount of raw, unheated, unfiltered honey
Small amount of raw vinegar
Cayenne pepper if desired.
The combination of raw honey and raw vinegar will provide you with energy and cleanses the system. Cayenne is refreshing if you enjoy lemonade with a kick.
Merlot Snow cone:
1 cup shaved ice
1 "Wine flight" of merlot
Your favorite beach.
Pour merlot over shaved ice
Enhanced beach experience
(Continues...)
Excerpted from Beach Foodieby Cfayla Johnson Copyright © 2012 by Cfayla Johnson. Excerpted by permission of BALBOA PRESS. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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