© 2017 Alexandra Slattenschek
Verlag: tredition GmbH, Hamburg
Editor: Raj Kumar Chibber
The moral rights of the author have been asserted.
All rights reserved. No part of this book may be reproduced by any mechanical, photographic or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted or otherwise be copied for public or private use, other than for “fair use” as brief quotations embodied in articles and reviews, without prior written permission of the publisher.
The information given in this book should not be treated as a substitute for professional medical advice; always consult a medical practitioner. Any use of information in this book is at the reader’s discretion and risk. Neither the author nor the publisher can be held responsible for any loss, claim or damage arising out of the use, or misuse, of the suggestions made, the failure to take medical advice or for any material on third party websites.
“Wow! What a wealth of fascinating and incredibly useful information. The author’s enthusiasm for the subject matter jumps right off the page! This book offers the reader a breadth of healthy information that can make a real positive difference in their life."
Dr. David R. Hamilton
Bestselling Author of over 9 books
“This is an intensively researched and valuable compilation carrying a lot of information on health food. I congratulate Alexandra for bringing together a book, which is so easy to read and follow.”
Dr. Jyotika Chhibber
Author and Founder of the Light of Life Institute
"I think it's obvious that this author has a passion for helping others feel better. Her positivity flies off the pages as she passes on important nutritional information in a helpful and fun way!"
Author of REMINISCENE
“What a great and handy guide for everyone! Concise and informative to ensure optimal health and true "happy meals" that bring vibrancy to the body, mind and soul and joy to the taste buds. Filled with creative recipes, sprinkled with nutrition facts - just the right amount to make meal planning, cooking and baking a breeze for the experienced expert and beginning student alike. Bon Appétit!“
Plant based health warrior and child advocate
“Very informative and entertaining road-map to happier healthier foods, for those of us who choose to be a loving friend to our body rather than an enemy. There is a beautiful vibe of gratitude and love for every food in every chapter. Your body will thank you for that read!”
Infinite Being, Subtle Energy Therapist and Access Consciousness Facilitator
Dedicated and special thanks to:
My mum and Dad and the whole family, mother earth and all children over the planet, Dr. David R. Hamilton, Dr. Jyotika Chhibber, Raj Kumar Chibber, Louise L. Hay, Doreen Virtue, Robert Reeves, the whole Hay House family for inspiring me since 1989, Dolly Parton (for her children foundation giving free books to kids every month), Byron Katie, Bruce E. Lipton, Neal Donald Walsh, Dr. Wayne D. Dyer, Gabby Bernstein, Kyle Gray, Ellen de Genres, Oprah Winfrey, Sarah E. Minnis (my BFF) and her whole family, Tracy Keady, Audrey Hepburn for her words to plant a garden is to believe in tomorrow and everybody else who reads this book.
Thank you for having me in your life!
Explaining Amino Acids
How to plant an organic Garden
About the Author
Your luck is just around the corner! Happy food – happy mood!
You feel what you eat! Believe me, I made the test!
Who wants to feel happy? I guess everybody. Well it is your decision… There was a day when I really had enough. I was eating well but got a little bit more of weight every month. In my child-hood I was a ballet dancer, so I knew what to eat and I knew how to train. What happened? I tell you. The food has changed! All meat, milk and milk products are full filled with hormones because the animals are feed with gene manipulated soy and get hormone injections by vet doctors to grow fast and produce more milk too. 98% soy of the whole world is gene manipulated. Even the European, where most countries are against GMO food, eat every day gene manipulated products, because the animals absorb it through their food and you too. Let me repeat that: You consume every day gene manipulated food, if you eat meat, milk, or milk products like cheese and all the others!!! I did not know that and may be, you too don’t know it. These hormones and gene manipulation let persons gain, men and women, that is, what happens all over the planet. If you want to dive deep into this theme go and have a look at the internet. I am not stuck to drama that pulls you down. I was born to lift you up! I want to help you to get results fast and here they are. I am studying the human body, vitamins and feelings since over twenty years and I decided to put all my knowledge together now. Here are the results. I picked the foods everybody knows and go to explain how they are going to make you feel and what each food does to your body. Therefore, I give every food a chapter and if there is any food you do not like just skip-over to the next one you like, ok? Honestly, it is worth to read every chapter, some of them cross the other ones, because there are so many benefits of fruits and vegetables and sometimes it is the combination that makes it work best. We all want our dreams to come true. One of the most important things about manifestation beneath our thoughts, is how we feel, because every thought will manifest, positive or negative feel. If we feel positive, we think positive thoughts. When we think positive, we create a positive life. It is so simple. And your nutrition is helping you on this way. So here we go!
If you are taking blood – thinners such as Coumadin (warfarin), it is important that you do not suddenly begin to eat foods containing high or low Vitamin K, which plays a large role in blood clotting. It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.
Studies have been shown that type 1 diabetics who consume high-fibre diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and Insulin levels. One cup of blueberries contributes 3.6 grams of fibre. The Dietary Guidelines for Americans recommends 21-25 grams of fibre per day for women and 30-38 grams per day for men.
A large cohort study published in the BMJ in 2013 suggested that certain fruits – but not juices – may reduce the risk of type 2 diabetes in adults. Over the course of the study, 6.5 percent of the participants developed diabetes, but the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7 percent.
Always seek professional advice before you begin a course of vitamin supplements, especially if you are pregnant or breastfeeding.
Beans! Oh how I love beans! They make you feel happy! Boom! Right half an hour after you have eaten them. The vitamins boost your body and make you feel great! I eat them every day. If you are allergic to soy they are pretty good for your daily protein. Just have a look at the ingredients written on the package. A woman needs 46g Protein on a day and men 56g. Bodybuilders do need up to 150g Protein on a day, so figure out what makes you feel best…Just listen to what your body is telling you and you feel how much protein you will need in a day. My mum is always laughing when she asks me, what I am going to eat today, I say beans! In a salad or as a main menu I eat beans every day I guess even for breakfast, lol! Even if I think about them I have a big huge smile on my face. They are also quite worthy for your colon and here is why: Beans deliver 20% of the recommended dietary fibre, the human body needs in one day. Include folic acid and iron too so that beans may prevent colon cancer, pancreas cancer, breast cancer and Type 2 diabetes as well. Most sorts of beans protect our DNS of oxidative damage. Beans help you loose weight and keep your dream goal weight, which is also because of the potassium they contain. They will regulate your cholesterol level and protect you from arteriosclerosis as well. Tryptophan-Niacin (B3) and Pantothenic acid (B5) is very important for your skin protection. The darker the beans are, the more of healthier ingredients they have. I love organic kidney beans best. If you don’t know how to use them, just put them into your salad. My favourite salad recipe is lettuce or cucumber, kidneys, an apple, olive or coconut oil, vinegar and an avocado, for the crunchy topping you can use some hemp seeds or sunflower seeds as well. This is also perfect for the office or when you are on external service, just put everything in a jar and you are ready for lunch! I plant my own organic beans, because I love them so much! They are growing superfast and so easy to grow, you can do that easily without gardening experience, believe me.
Like Audrey Hepburn said to plant a garden is to believe in tomorrow. And don’t you think this lovely planet should be saved? If all persons who have the opportunity, to plant their own garden, use it, it would make a huge difference. The connection with nature gives you peace and calms you down, you will see. Some persons have already started to plant vegetables on their front lawn of their house and I think this is a beautiful idea. Not only your children will get a feeling for nature and mother earth, they will also learn to respect our beautiful planet and take care of the environment to keep it clean.
At the end of this chapter, I would like to introduce you to somebody really important in your life:
Hi! I am your colon, nice to meet you lately. I am irreplaceable for your happy feelings and your immune system. Thank you for taking good care of me. I love you!
Green beans are more nutritionally comparable to other pod vegetables, such as snap peas and okra.
Green beans are also commonly known as snap beans and string beans.
Green beans are a rich source of Vitamin A, C, K, they also contain folate, thiamine, riboflavin, iron, magnesium, and potassium.
Green beans contain a high amount of chlorophyll, which can block the carcinogenic effects of heterocyclic amines generated when grilling meat in a high temperature. If you tend to like your grilled foods charred, make sure to pair them with green vegetables to decrease your risk.
For women of child-bearing age, consuming more iron from plant sources such as spinach, beans, pumpkin and green beans appears to promote fertility, according Harvard Medical School’s Harvard Health Publications.
Adequate folic acid intake is also needed for pregnant women for protecting their infants against neural tube defects. One cup of green beans provides approximately 10 percent of daily folic acids needs and 6 percent of iron.
Meeting your daily folate needs may also help with depression. Adequate folate consumption can prevent an excess of homocysteine in the body, which prevents blood and other nutrients from reaching the brain. Excess homocysteine can interfere with the production of the feel-good hormones serotonin, dopamine and norepinephrine, which regulate mood, sleep and even appetite.
Low intakes of Vitamin K have been associated with a higher risk for bone fracture. Adequate Vitamin K consumption improves bone health by acting as a modifier of bone matrix proteins, improving Calcium absorption and reducing urinary excretion of Calcium.
One cup of green beans provides 14.4 micrograms of Vitamin K (almost 20 percent of daily need) as well as 4 percent of Calcium.
It is important to remember that it is not the individual Vitamins, Minerals or antioxidants alone that make vegetables like green beans such an important part of our diet. It has been proven time and again that isolating these healthful nutrients in supplement form will not provide the same outcomes. Green beans are available fresh, frozen or canned. Make sure to rinse and drain canned beans to reduce the sodium content up to 41 percent. Please take also a look at my water chapter at that point, to be sure, that when you buy canned beans that they are BPA free.
When buying fresh, choose beans that are crisp and bright green in colour. Refrigerate a bag to maintain freshness.
The best green beans come from your own garden and they are so easy to grow, this will not only be an experience for yourself, but also for your children to watch them grow, if you have children. If you don’t have children planting and watching growing green beans will be also be a great experience for yourself and your inner child. It always warms my heart to watch them grow.
I love my green beans directly from my garden, then I prepare them (wash them and cut the ends off) and cook them as you can see in my recipe:
Take a large pot and put some coconut or olive oil on the ground of the pot. Then I fill in sliced onion my green beans and mashed tomatoes. Be sure to take the same weight of onions and tomatoes. Ad some salt and pepper and a little bit of water. Cook everything for a long time until you get a thick tomato sauce. If you want to storage your green beans, as I do, make sure to have a little bit more sauce like a thick soup. Fill everything in glasses until there is no space left on the top and storage them. Enjoy your meal!
Bananas are one of my loveliest fruit ever! Only one is enough to make you feel happy and relaxed as well! Everybody should eat banana every day, because it raises your serotonin level which is the best natural anti-depressant nature has ever created! Especially elderly persons should do that! Banana even reduces pain in abdomen area and chest (B6) which is amazing against PMS also. The potassium inside regulates high blood pressure, sends oxygen to the brain and regulates the optimum amount of water in the body. The three sugar types (Sucrose, Fructose, Glucose) and a great content of fibre is the reason why the banana quickly provides us energy. The pectin contained in bananas helps our digestion, they are pro-biotic and remove toxins and heavy metals form our body and helps in cases of diarrhoea, constipation and heartburn. From a botanical point of view, bananas belong to beer plants. Due to the high iron content Bananas can stimulate the production of haemoglobin and hence counteract anaemia. It boosts brain functioning.
No, you cannot smoke bananas, but the vitamins B6 and B12, potassium and magnesium in it help your body to handle nicotine withdrawal better.
Stress increases metabolism and decreases our level of potassium in our body.
A Banana is the best prevention against stress.
According to a study in “The New England Journal of Medicine” bananas, when eaten regularly, reduce the risk of stroke by up to 40%!
Those who like to use natural remedy, swear on banana peel, to get rid of a wart. Put the inside of the banana peel on top of the wart and fix it with a plaster or bandage.
For naturally skincare rub your face with the inside of a banana.
Many other cultures see bananas as a cooling fruit, reduces both the physical and emotional temperature of expectant mothers. Bananas are helpful in case of morning nausea during pregnancy.
If you ever have a hangover in your life, try almond milk, honey and a banana.
Due to their soft texture, bananas are also valued at intestinal problems (ulcers). Banana is the only raw fruit that can be eaten without problems in chronic diseases. Banana neutralizes acidity and reduces irritation also, by laying on the gastric mucosa.
To balance the hormone system, in Case of being overweight and if you have a stress full job, you should eat small portions every two hours, Bananas regulate the blood sugar level and are the perfect solution for a snack in between the main menus.
Bananas are a natural remedy for many diseases. Compares with an apple, a banana contains four times as much protein, twice as much carbohydrates, three times as much phosphorus, five times as much Vitamin A an iron and twice as much of the other vitamins and minerals. Bananas are one of the good nutrition choices ever!
For a basic Smoothie, blend one cup of almond milk, two bananas and some almonds with one tablespoon of cinnamon and nutmeg.
You can also use this Smoothie to replace one meal of the day as I do.
Hello, I am your whole body! Please give me minimum one banana a day.
Thank you! I love you!
I love my avocado in the morning for breakfast, because it is one of the fastest breakfast solutions I know. Cut it, add some spice, eat it, point and you are ready for your job… I am a spicy woman, so I eat a guacamole for breakfast. If you are spicy like me, join me. All you need is one avocado, a little bit of salt and pepper and one clove of garlic. Mash the avocado with a fork, add the garlic and your breakfast is ready. You can also add some tomato slices. If you don’t like garlic replace with chilli, some onion or leave it. The reason, why I eat this for breakfast is, because with this guacamole and some olives you have most of the amino acids your body needs in one day and that gives you a great healthy feeling. By choosing our food, we have the option to put a lot of energy in our body. That helps us to full fill our daily program with a twinkle in the eye. I even forgot to drink coffee, because I don’t need it anymore. And that is a great feeling! Believe me! of course you can have coffee with your friends if you like, but isn’t it nice to have a choice? For the not so spicy avocado variety there is a smoothie receipt at the end of this chapter. Avocados have more than 20 minerals (Folate, Copper, Potassium, Pantothenic acid, Calcium, Zink, Phosphorus, Magnesium), essential amino acids (Arginine, Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tyrosine, Valine) and Vitamins (A, B1, B2, B3, B6, C, D, E, K) in each serving. One Avocado a day lowers the cholesterol level, says a study from Dr. Penny Kris-Etherton (Pennsylvania State University/Philadelphia) in a journal of the American Heart Association.
Canadian scientists from the University of Waterloo found, that a fat called Avocatin B in avocados is a treatment for acute myeloid leukemia and promises great success. It also protects against its relapse.
Avocados contain a lot of Vitamin C and E. The Vitamin C prevents arteriosclerosis and cardio vascular diseases. Avocado do also contain a high amount of Vitamin K. Vitamin K is involved in the process of blood coagulation and healing of injury. As compared to banana one Avocado has double the potassium. Potassium keeps your blood pressure at normal level.
Avocados help lose weight, says the American National Centre for Biotechnical Information, because avocados lead to a smaller BMI. Persons who eat avocados regularly are slimmer persons. The Carotenoids Lutein and Zeaxanthin is absorbed by the Macula of the eye.
That is the part, where the light focuses in the lens of the eye. Studies have shown that Lutein prevents age related visual impairments. The aging process is often shown on skin first. Solar radiation effects and damages the skin. The Carotenoid Xanthophyll in avocados protects the DNA and has an anti – aging effect.
Here is my avocado recipe:
Take 200ml coconut milk, one avocado, 2 tablespoons grunge almonds, half an apple and a half banana, blend it, drink it and you are ready for the day.
When I was one year old, my parents were on a vacation in Greece with me. They put an olive and a candy on a plate. And guess what I chose?
Olives have 9 of 20 amino acids the human body needs every day. Olives contain a lot of antioxidants prevent heart diseases, cancer and lower the risk of Alzheimer’s diseases. Tea made of olives leafs strengthens the immune system, lowers high blood pressure and cures insomnia. Olive leaf extract is highly antibacterial and used against parasites and colon regeneration. Olive oil is not only tasty in salads, it also prevents skin diseases and civilisational diseases. I switch between olive oil and coconut oil for skin lotion, both are refined with essential rose oil or lavender oil. Many studies have shown, that olives and olive oil and a Mediterranean diet prevent arteriosclerosis, high blood pressure and cardio vascular diseases. I shocked my GP, he did not understand why I was over weight and had the best cholesterol ever. My cholesterol was the same as that of a skinny ballet dancer of my time. I laughed out loud, I told him that I cook everything fresh, that I avoid eating processed food and only use olive oil and coconut oil for cooking. “Now I understand why your cholesterol level is so good, you are on the right path”, said my GP. Copper helps building blood, bone metabolism, nerve cell construction and a lot more. Olives contain Iron, Calcium, Folic acid (B9), and the Vitamins B2 and E, Lutein und Zeaxanthin. Dr. Carmen Gomez Candela (Chairman of Socieded Espanola de Nutricion Basica y Aplicada, SENBA, Spanish Society for Nutritional Sciences) recommends daily intake of seven olives for good health. Many studies have shown, that young persons who eat olives regularly, live a healthier life. I prefer my Guacamole and olives as my breakfast. This is my daily boost and I don’t even need a coffee!
Olives are helpful in losing weight. Some olives are enough to stop hunger and prevent overeating. Believe me, I made the test. Every new moon and full moon I loved to eat crackers, chips and all the other high calorie stuff you can find in a supermarket, even junk food. Then I switched and now, every time our lovely moon pops up, I eat 10 olives instead and woop, believe me after eating the tenth olive you forget what you wanted to eat before. Olives protect us with their antioxidants against free radicals. Olives act against bacteria, virus and parasites. Olives prevent lower high blood pressure and inflammation. Olives widen the blood vessels, promote cardiovascular system, lower blood sugar, strengthen the immune system and lower cancer risk, like Italian Scientists from the National Centre for Food Quality and Risk Assessment found out. Hi! we are your veins! We love you! Thank you for taking care of us!
If you wish to introduce olives to persons who do not like them, I have the perfect ice recipe for you:
Blend one avocado, 7 olives, 3 teaspoons cacao powder (without sugar or sweet substances) and a cup of almond milk, taste it, add some stevia or birch sugar if you like, but be careful, Stevia is very sweet! Or use some maple syrup. Fill it into ice trays add some almond pins (as many as you like) and freeze it. This is a delicious ice receipt without regrets.
Yummy, I ate them in Greece directly from the tree, before I went swimming in the ocean and I still cannot get enough of them… They taste lovely and are also very healthy! And I love the curvy leaves of the tree as well, they are so ornamental and you never guess that figs are from the mulberry family. They contain 80% water, the minerals Calcium, Phosphorus, Iron, Magnesium the Amino acids, Folic acid, Pantothenic acid, Biotin, Retinol, Carotene, Niacin and the Vitamins B1, B2, B6, C and E.
Same for dried or fresh figs we can buy in summer. The practical thing about dried figs is, that we can buy them all year long in organic quality and take them with us everywhere we go does no matter if on journeys or in the office as a snack. Figs contain carminative and bactericidal enzymes und are rich in fibre. Figs contain natural sugar like Glucose and Fructose which are bound with minerals like Magnesium. Therefore, figs lower stress and strengthen the cardiovascular system in the body A 15 grams fig has only 10 calories but saturates you enormously – a feeling of saturation with very low calorie intake. For persons with low blood sugar levels figs are the best alternative to all sorts of sweets because they do stop binging. The binging goes away only after eating three figs and does not exist thereafter. Just try it! To be honest, I was totally addicted to sweets in all forms and varieties but ever since I am eating figs, I don’t have this feeling anymore not even when the moon shows up. Figs raise the glucose level, free you from nervousness and help you to keep your body in a great shape. Everybody who does like sweets should have some figs available. The small cores act as roughage because they get swollen in your colon and regulate the digestion of your body.
With only a few figs daily you can keep your colon flora healthier with
roughage in intestines.
Figs prevent performance weakness, fatigue, especially spring fatigue, drive poverty and strengthen the mental concentration.
Figs are natural booster because they contain Zinc.
Figs do have the highest alkaline value of all foods.
And they are an outstanding food for neutralization of acid – forming food. This applies for all persons who do eat less fruits and vegetables, do have a lot of stress and eat too much sugar. Sudden emergence of tooth pain can be alleviated by figs, if you rub the gums of your teeth with inner portion of fresh figs.
Here is my figs recipe:
I do love figs fresh as a snack during the day. If you don’t like the taste, put them into your Smoothie. If you do like the taste you can also add them in your salad or as a decoration on your main menu. Enjoy!
Mangos! Only by thinking of them I get into a vacation mood and pure beach feelings! Mangos are one of the most liked tropical foods ever and you can get them most everywhere. There are more than 1000 different varieties of Mangos. A Mango tree can grow up to 45 metres in high with a crown of 30 metres. A ripe mango can grow to a size of 4 pounds. Mangos contain a high amount of retinol and Beta Carotene and prevent and cure infections and colds. That’s the reason I like to eat them in winters and they also give us the feeling that the next summer is popping up for sure.
100 grams mango contain 35 milligrams Vitamin C.
The minerals potassium, calcium and magnesium, the vitamins B1, B2, B6, C and E and the amino acids folic acid, Pantothenic acid, Biotin, Retinol, Carotene, and Niacin. Fresh mangos do not only deliver a lot of energy and power, they also calm the nerves and stimulate the metabolism. 100 grams mangos contain 56 calories and do have a water content of 82% which also forms your body. Mangos are easily digested and lower acidity, because of this reason they do have the property to calm the colon. So, if you do not like bananas, mangos are a good alternative. In India, the main producing area of mangos, many persons believe that mangos can stop bleedings, strengthen the heart and have a positive effect on your brain. They also say that mangos are the food of gods. You recognize a ripe mango from its enjoyable smell and it yields slightly to gentle pressure. Plant oils are obtained from its seeds (stone), from which chocolates, lotions and shampoos are produced.
It is best to eat mangos when they are fresh. Cut the fruit parallel to its core and cut pulp crossed until you reach the mangos skin.