Nuts And Berries Quotes

Eternity with Artemis?" He heaved a big sigh. Thalia rolled her eyes. "You satyrs. You're all in love with Artemis. Don't you get that she'll never love you back?" "But she's so…into nature," Grover swooned. "You're nuts," said Thalia. "Nuts and berries," Grover said dreamily. "Yeah.

Ol' man Simon, planted a diamond. Grew hisself a garden the likes of none. Sprouts all growin' comin' up glowin' Fruit of jewels all shinin' in the sun. Colors of the rainbow. See the sun and the rain grow sapphires and rubies on ivory vines, Grapes of jade, just ripenin' in the shade, just ready for the squeezin' into green jade wine. Pure gold corn there, Blowin' in the warm air. Ol' crow nibblin' on the amnythyst seeds. In between the diamonds, Ol' man Simon crawls about pullin' out platinum weeds. Pink pearl berries, all you can carry, put 'em in a bushel and haul 'em into town. Up in the tree there's opal nuts and gold pears- Hurry quick, grab a stick and shake some down. Take a silver tater, emerald tomater, fresh plump coral melons. Hangin' in reach. Ol' man Simon, diggin' in his diamonds, stops and rests and dreams about one... real... peach.

I got breakfast covered,” she said. “Berries reduced in sugar and acid, fused with a blended nut butter and spread on toasted wheat.” “So…a PB and J?” asked Aiden.

FRUITS AND NUTS Keep jumping around them like monkeys. The clones, Commercialized zombies, And the TV junkies. Keep throwing berries, Twigs, And nuts at them. Until they wake up To see what's up And figure out why We're laughing at 'em.

In these days of physical fitness, hair dye, and plastic surgery, you can live much of your life without feeling or even looking old. But then one day, your knee goes, or your shoulder, or your back, or your hip. Your hot flashes come to an end; things droop. Spots appear. Your cleavage looks like a peach pit. If your elbows faced forward, you would kill yourself. You’re two inches shorter than you used to be. You’re ten pounds fatter and you cannot lose a pound of it to save your soul. Your hands don’t work as well as they once did and you can’t open bottles, jars, wrappers, and especially those gadgets that are encased tightly in what seems to be molded Mylar. If you were stranded on a desert island and your food were sealed in plastic packaging, you would starve to death. You take so many pills in the morning you don’t have room for breakfast. You lose close friends and discover one of the worst truths of old age: they’re irreplaceable. People who run four miles a day and eat only nuts and berries drop dead. People who drink a quart of whiskey and smoke two packs of cigarettes a day drop dead. You are suddenly in a lottery, the ultimate game of chance, and someday your luck will run out. Everybody dies. There’s nothing you can do about it. Whether or not you eat six almonds a day. Whether or not you believe in God.

He Was not a health nut, was not out to mold himself a stylishly slim body. He did not live on nuts and berries; if the furnace was hot enough, anything would burn, even Big Macs.

Of Woman and Chocolate   "Chocolate shares both the bitter and the sweet. Chocolate melts away all cares, coating the heart while smothering every last ache.   Chocolate brings a smile to the lips on contact, leaving a dark kiss behind.   Chocolate is amiable, complimenting any pairing; berries, peanut butter, pretzels, mint, pastries, drinks...everything goes with chocolate.   The very thought of chocolate awakens taste buds, sparking memories of candy-coated happiness.   Chocolate will go nuts with you, no questions asked.   Chocolate craves your lips, melts at your touch, and savors the moment.   Chocolate is that dark and beautiful knight who charges in on his gallant steed ready to slay dragons when needed.   Chocolate never disappoints; it leaves its lover wanting more.   Chocolate is the ultimate satisfaction, synonymous with perfection.   Chocolate is rich, smooth pleasure.   Chocolate has finesse - the charm to seduce and indulge at any time, day or night.   Chocolate is a true friend, a trusted confidant, and faithful lover. Chocolate warms and comforts and sympathizes.   Chocolate holds power over depression, victory over disappointment.   Chocolate savvies the needs of a woman and owns her.   Simply put, chocolate is paradise.

Turn that worthless lawn into a beautiful garden of food whose seeds are stories sown, whose foods are living origins. Grow a garden on the flat roof of your apartment building, raise bees on the roof of your garage, grow onions in the iris bed, plant fruit and nut trees that bear, don't plant 'ornamentals', and for God's sake don't complain about the ripe fruit staining your carpet and your driveway; rip out the carpet, trade food to someone who raises sheep for wool, learn to weave carpets that can be washed, tear out your driveway, plant the nine kinds of sacred berries of your ancestors, raise chickens and feed them from your garden, use your fruit in the grandest of ways, grow grapevines, make dolmas, wine, invite your fascist neighbors over to feast, get to know their ancestral grief that made them prefer a narrow mind, start gardening together, turn both your griefs into food; instead of converting them, convert their garage into a wine, root, honey, and cheese cellar--who knows, peace might break out, but if not you still have all that beautiful food to feed the rest and the sense of humor the Holy gave you to know you're not worthless because you can feed both the people and the Holy with your two little able fists.

If I were stranded in the woods with nothing to eat but nuts, berries, and the complete works of Allen Ginsberg, I’d eat the latter first, because at least the nuts and berries might be inspirational to my poetry.

I gathered my courage like nuts and berries, I cautiously approached her, I waited for her to turn her head, and then I sprinkled them in her yogurt. Sometimes you just have to take a chance. Ah, but that’s life, no?

Here are five simple rules for a powerful immune system that you should commit to memory: 1. Eat a large salad every day. 2. Eat at least a half-cup serving of beans/legumes in soup, salad, or another dish once daily. 3. Eat at least three fresh fruits a day, especially berries, pomegranate seeds, cherries, plums, oranges. 4. Eat at least one ounce of raw nuts and seeds a day. 5. Eat at least one large (double-size) serving of green vegetables daily, either raw, steamed, or in soups or stews.

You mean, I shouldn’t believe everything I think? When we start to take our thoughts too seriously—this is when we lose grasp. We fall into disillusion, identifying ourselves with the complexities of the mind. The human brain was intended to be used as a tool, so that we could hunt, fish, gather nuts and berries, build shelters,

Gardeners slaughter no animals. They kill nothing. Fruits, seeds, vegetables, nuts, grains, grasses, roots, flowers, herbs, berries-all are collected when they have ripened, and when their collection is in the interest of the garden's heightened and continued vitality. Harvesting respects a source, leaves it unexploited, suffers it to be as it is.

His kind feeds on birds, eggs, lizards, mice, berries, nuts, grasses, roots.

The Grow Biointensive method is especially important for areas with scarce water.

People who run four miles a day and eat only nuts and berries drop dead. People who drink a quart of whiskey and smoke two packs of cigarettes a day drop dead. You are suddenly in a lottery, the ultimate game of chance, and someday your luck will run out. Everybody dies. There’s nothing you can do about it. Whether or not you eat six almonds a day. Whether or not you believe in God.

Autumn The morns are meeker than they were, The nuts are getting brown; The berry's cheek is plumper, The rose is out of town. The maple wears a gayer scarf, The field a scarlet gown. Lest I should be old-fashioned, I'll put a trinket on.

He found, using fifty stones to keep track, that he could easily remember the names of all fifty states, and he knew the capitols of a lot of them. He knew his times tables all the way up to twelves, and he knew when they'd signed the Declaration of Independence and when John Glenn landed on the moon. But he was keenly aware that he didn't know how to tell if nuts were good to eat, or what berries will make you sick, or what mushrooms were poisonous, and he slowly began to wonder why not one person had ever taught him anything useful.

The time has surely gone in which economists could analyze in great detail two individuals exchanging nuts for berries on the edge of the forest and then feel that their analysis of the process of exchange was complete, illuminating though this analysis may be in certain respects.

Berries and beans R: Rainbow colors of fruits and vegetables A: Antioxidants I: Include lean proteins and plant-based proteins N: Nuts (almonds, walnuts, Brazil nuts, and cashews) F: Fiber-rich foods, fish, and fermented foods O: Oils O: Omega-3-rich foods D: Dairy (yogurt and kefir, certain cheeses)

6 apples 1 bunch grapes 20 ounces frozen peaches 20 ounces frozen blueberries 15 ounces frozen strawberries 10 ounces frozen mixed berries 6 ounces of mango chunks 3 bananas 1 bunch kale 20 ounces spinach 20 ounces spring mix greens Stevia sweetener (packets) Bag of ground flaxseeds (often in vitamin section) Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) Raw or unsalted nuts and seeds to snack on Detox tea (by Triple Leaf or Yogi brands) Sea salt (or any uniodized sea salt) OPTIONAL: Non-dairy/plant-based protein powder, such as RAW Protein by Garden of Life or SunWarrior

to prioritize the most nutrient-dense, low-glycemic sources of carbohydrates, like non-starchy vegetables, Greek yogurt, nuts, seeds, legumes, and berries. There’s still room for more carbohydrate-dense foods, like sweet potatoes, fruit, and whole grains, but treat them as a small side dish or snack rather than the bulk of your meals.

There is one in this tribe too often miserable - a child bereaved of both parents. None cares for this child: she is fed sometimes, but oftener forgotten: a hut rarely receives her: the hollow tree and chill cavern are her home. Forsaken, lost, and wandering, she lives more with the wild beast and bird than with her own kind. Hunger and cold are her comrades: sadness hovers over, and solitude besets her round. Unheeded and unvalued, she should die: but she both lives and grows: the green wilderness nurses her, and becomes to her a mother: feeds her on juicy berry, on saccharine root and nut. There is something in the air of this clime which fosters life kindly: there must be something, too, in its dews, which heals with sovereign balm. Its gentle seasons exaggerate no passion, no sense; its temperature tends to harmony; its breezes, you would say, bring down from heaven the germ of pure thought, and purer feeling. Not grotesquely fantastic are the forms of cliff and foliage; not violently vivid the colouring of flower and bird: in all the grandeur of these forests there is repose; in all their freshness there is tenderness. The gentle charm vouchsafed to flower and tree, - bestowed on deer and dove, - has not been denied to the human nursling. All solitary, she has sprung up straight and graceful. Nature cast her features in a fine mould; they have matured in their pure, accurate first lines, unaltered by the shocks of disease. No fierce dry blast has dealt rudely with the surface of her frame; no burning sun has crisped or withered her tresses: her form gleams ivory-white through the trees; her hair flows plenteous, long, and glossy; her eyes, not dazzled by vertical fires, beam in the shade large and open, and full and dewy: above those eyes, when the breeze bares her forehead, shines an expanse fair and ample, - a clear, candid page, whereon knowledge, should knowledge ever come, might write a golden record. You see in the desolate young savage nothing vicious or vacant; she haunts the wood harmless and thoughtful: though of what one so untaught can think, it is not easy to divine. On the evening of one summer day, before the Flood, being utterly alone - for she had lost all trace of her tribe, who had wandered leagues away, she knew not where, - she went up from the vale, to watch Day take leave and Night arrive. A crag, overspread by a tree, was her station: the oak-roots, turfed and mossed, gave a seat: the oak-boughs, thick-leaved, wove a canopy. Slow and grand the Day withdrew, passing in purple fire, and parting to the farewell of a wild, low chorus from the woodlands. Then Night entered, quiet as death: the wind fell, the birds ceased singing. Now every nest held happy mates, and hart and hind slumbered blissfully safe in their lair. The girl sat, her body still, her soul astir; occupied, however, rather in feeling than in thinking, - in wishing, than hoping, - in imagining, than projecting. She felt the world, the sky, the night, boundlessly mighty. Of all things, herself seemed to herself the centre, - a small, forgotten atom of life, a spark of soul, emitted inadvertent from the great creative source, and now burning unmarked to waste in the heart of a black hollow. She asked, was she thus to burn out and perish, her living light doing no good, never seen, never needed, - a star in an else starless firmament, - which nor shepherd, nor wanderer, nor sage, nor priest, tracked as a guide, or read as a prophecy? Could this be, she demanded, when the flame of her intelligence burned so vivid; when her life beat so true, and real, and potent; when something within her stirred disquieted, and restlessly asserted a God-given strength, for which it insisted she should find exercise?

I never leave home without my cayenne pepper. I either stash a bottle of the liquid extract in my pocket book or I stick it in the shopping cart I pull around with me all over Manhattan. When it comes to staying right side up in this world, a black woman needs at least three things. The first is a quiet spot of her own, a place away from the nonsense. The second is a stash of money, like the cash my mother kept hidden in the slit of her mattress. The last is several drops of cayenne pepper, always at the ready. Sprinkle that on your food before you eat it and it’ll kill any lurking bacteria. The powder does the trick as well, but I prefer the liquid because it hits the bloodstream quickly. Particularly when eating out, I won’t touch a morsel to my lips ‘til it’s speckled with with cayenne. That’s just one way I take care of my temple, aside from preparing my daily greens, certain other habits have carried me toward the century mark. First thing I do every morning is drink four glasses of water. People think this water business is a joke. But I’m here to tell you that it’s not. I’ve known two elderly people who died of dehydration, one of whom fell from his bed in the middle of the night and couldn’t stand up because he was so parched. Following my water, I drink 8 ounces of fresh celery blended in my Vita-mix. The juice cleanses the system and reduces inflammation. My biggest meal is my first one: oatmeal. I soak my oats overnight so that when I get up all I have to do is turn on the burner. Sometimes I enjoy them with warm almond milk, other times I add grated almonds and berries, put the mixture in my tumbler and shake it until it’s so smooth I can drink it. In any form, oats do the heart good. Throughout the day I eat sweet potatoes, which are filled with fiber, beets sprinkled with a little olive oil, and vegetables of every variety. I also still enjoy plenty of salad, though I stopped adding so many carrots – too much sugar. But I will do celery, cucumbers, seaweed grass and other greens. God’s fresh bounty doesn’t need a lot of dressing up, which is why I generally eat my salad plain. From time to time I do drizzle it with garlic oil. I love the taste. I also love lychee nuts. I put them in the freezer so that when I bite into them cold juice comes flooding out. As terrific as they are, I buy them only once in awhile. I recently bit into an especially sweet one, and then I stuck it right back in the freezer. “Not today, Suzie,” I said to myself, “full of glucose!” I try never to eat late, and certainly not after nine p.m. Our organs need a chance to rest. And before bed, of course, I have a final glass of water. I don’t mess around with my hydration.

Eliminate these foods: • Sugar • Soda • Processed carbs • Trans fats • Processed meats • Excess vegetable oils Eat more of these foods: • Wild salmon • Berries and cherries • Grass-fed meat • Vegetables • Nuts • Beans • Dark chocolate • Garlic and turmeric • Pomegranate juice, green tea, and red wine • Extra-virgin olive oil Make these lifestyle changes to reduce stress: • Meditate or practice deep breathing • Express your emotions • Play • Cultivate intimacy and pleasure • And most of all . . . enjoy your life!

Now, for breakfast, she has oatmeal with ground flax seeds, hemp seeds, nuts, pea protein powder, and a sausage on the side. At lunchtime, two hard-boiled eggs, carrot sticks, celery, peanut butter or avocado, a protein smoothie (with collagen powder, 1 tablespoon of chia seeds, half a tablespoon of coconut oil, and a whole bunch of greens), and half a banana last. For a snack in the afternoon, Greek yogurt, berries, and half a protein bar. Finally, at dinner, fish or chicken, kale sautéed with avocado oil, and roasted sweet potatoes.

Five Days • 6 apples • 1 bunch grapes • 20 ounces frozen peaches • 20 ounces frozen blueberries • 15 ounces frozen strawberries • 10 ounces frozen mixed berries • 6 ounces of mango chunks • 3 bananas • 1 bunch kale • 20 ounces spinach • 20 ounces spring mix greens • Stevia sweetener (packets) • Bag of ground flaxseeds (often in vitamin section) • Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) • Raw or unsalted nuts and seeds to snack on • Detox tea (by Triple Leaf or Yogi brands) • Sea salt (or any uniodized sea salt) • OPTIONAL: Non-dairy/plant-based protein powder, such as RAW Protein by Garden of Life or SunWarrior protein Food for the Last Five Days • 20 ounces frozen mango chunks • 20 ounces frozen peaches • 20 ounces frozen pineapple chunks • 10 ounces frozen mixed berries • 6 ounces frozen blueberries • 6 ounces frozen strawberries • 2 apples • 5 bananas • 1 bunch kale • 20 ounces spinach • 20 ounces spring mix greens • Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) • Raw or unsalted nuts and seeds to snack on CHAPTER FOUR How to Do the 10-Day Green Smoothie Cleanse The 10-Day Green Smoothie Cleanse is a truly health-transforming experience.

food processor with the honey. Blend while slowly adding milk to thin the mixture. Watch carefully, as you may need more or less than the ½ cup of milk. You are looking for the texture of soft-serve ice cream. Once this texture is achieved, transfer to a bowl and place in the freezer for at least 3 hours or overnight. Before serving, add mix-ins, if desired, like chopped nuts, dark chocolate chips, or peanut butter. Top with fresh berries. Chef Tips: • For chocolate ice cream, add 2 tablespoons of natural (non-alkalized) cocoa powder at the end before you chill the “ice cream.” As you blend the mixture, make sure there are no lumps. You may have to first pass the cocoa powder through a sieve

...Most peasants never traveled farther than twenty-five miles from the village of their birth. They had strong social ties to their communities, and could not imagine living anywhere else. "In many places, peasant villages were located within a noble's estate, which was called a manor. Manors could be as small as one hundred acres or as large as several thousand acres and typically encompassed a mixture of cultivated and uncultivated land. Forests provided wood, nuts, and berries; pastures and meadows offered grazing for livestock; and lakes and rivers gave water and fish. But the largest acreage was devoted to agriculture, apportioned among the peasants and the noble, although the noble did no farming himself. Instead the peasants collectively worked both his land and theirs.

In the deep woods of the far North, under feathery leaves of fern, was a great fairyland of merry elves, sometimes called forest brownies. These elves lived joyfully. They had everything at hand and did not need to worry much about living. Berries and nuts grew plentiful in the forest. Rivers and springs provided the elves with crystal water. Flowers prepared them drink from their flavorful juices, which the munchkins loved greatly. At midnight the elves climbed into flower cups and drank drops of their sweet water with much delight. Every elf would tell a wonderful fairy tale to the flower to thank it for the treat. Despite this abundance, the pixies did not sit back and do nothing. They tinkered with their tasks all day long. They cleaned their houses. They swung on tree branches and swam in forested streams. Together with the early birds, they welcomed the sunrise, listened to the thunder growling, the whispering of leaves and blades of grass, and the conversations of the animals. The birds told them about warm countries, sunbeams whispered of distant seas, and the moon spoke of treasures hidden deeply in the earth. In winter, the elves lived in abandoned nests and hollows. Every sunny day they came out of their burrows and made the forest ring with their happy shouts, throwing tiny snowballs in all directions and building snowmen as small as the pinky finger of a little girl. The munchkins thought they were giants five times as large as them. With the first breath of spring, the elves left their winter residences and moved to the cups of the snowdrop flowers. Looking around, they watched the snow as it turned black and melted. They kept an eye on the blossoming of hazel trees while the leaves were still sleeping in their warm buds. They observed squirrels moving their last winter supplies from storage back to their homes. Gnomes welcomed the birds coming back to their old nests, where the elves lived during winters. Little by little, the forest once more grew green. One moonlight night, elves were sitting at an old willow tree and listening to mermaids singing about their underwater kingdom. “Brothers! Where is Murzilka? He has not been around for a long time!” said one of the elves, Father Beardie, who had a long white beard. He was older than others and well respected in his striped stocking cap. “I’m here,” a snotty voice arose, and Murzilka himself, nicknamed Feather Head, jumped from the top of the tree. All the brothers loved Murzilka, but thought he was lazy, as he actually was. Also, he loved to dress in a tailcoat, tall black hat, boots with narrow toes, a cane and a single eyeglass, being very proud of that look. “Do you know where I’m coming from? The very Arctic Ocean!” roared he. Usually, his words were hard to believe. That time, though, his announcement sounded so marvelous that all elves around him were agape with wonder. “You were there, really? Were you? How did you get there?” asked the sprites. “As easy as ABC! I came by the fox one day and caught her packing her things to visit her cousin, a silver fox who lives by the Arctic Ocean. “Take me with you,” I said to the fox. “Oh, no, you’ll freeze there! You know, it’s cold there!” she said. “Come on.” I said. “What are you talking about? What cold? Summer is here.” “Here we have summer, but there they have winter,” she answered. “No,” I thought. “She must be lying because she does not want to give me a ride.” Without telling her a word, I jumped upon her back and hid in her bushy fur, so even Father Frost could not find me. Like it or not, she had to take me with her. We ran for a long time. Another forest followed our woods, and then a boundless plain opened, a swamp covered with lichen and moss. Despite the intense heat, it had not entirely thawed. “This is tundra,” said my fellow traveler. “Tundra? What is tundra?” asked I. “Tundra is a huge, forever frozen wetland covering the entire coast of the Arctic Ocean.

JUMBO GINGERBREAD NUT MUFFINS Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds. A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium BRATWURST WITH BELL PEPPERS AND SAUERKRAUT Living in Milwaukee has turned me on to the flavors of German-style bratwurst, but any spicy sausage (such as Italian, chorizo, or andouille) will do just fine in this recipe. The quality of the brat or sausage makes the dish, so choose your favorite. The spices used in various sausages will vary, so I kept the spices and flavors of the sauerkraut mixture light. However, this makes the choice of bratwurst or sausage the crucial component of this dish. You can also add ground coriander, nutmeg, and

Foods to Embrace: Probiotics: Yogurt with active cultures, tempeh, miso, natto, sauerkraut, kefir, kimchi, kombucha, buttermilk, and certain cheeses. Prebiotics: Beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, Jerusalem artichokes, and leeks. Low-GI carbohydrates: Brown rice, quinoa, steel-cut oatmeal, and chia seeds. Medium-GI foods, in moderation: Honey, orange juice, and whole-grain bread. Healthy fats: Monounsaturated fats like olive oil, nuts, nut butters, and avocados. Omega-3 fatty acids: Fish, especially fatty fish like salmon, mackerel, tuna, herring, and sardines. Vitamins B9, B12, B1, B6, A, and C. Minerals and micronutrients: Iron, magnesium, potassium, zinc, and selenium. Spices: Saffron and turmeric. Herbs: Oregano, lavender, passionflower, and chamomile. Foods to Avoid: Sugar: Baked goods, candy, soda, or anything sweetened with sugar or high-fructose corn syrup. High-GI carbs: White bread, white rice, potatoes, pasta, and anything else made from refined flour. Artificial sweeteners: Aspartame is particularly harmful, but also saccharin, sucralose, and stevia in moderation and with caution. Fried foods: French fries, fried chicken, fried seafood, or anything else deep-fried in oil. Bad fats: Trans fats such as margarine, shortening, and hydrogenated oils are to be avoided totally; omega-6 fats such as vegetable, corn, sunflower, and safflower oil should only be consumed in moderation. Nitrates: An additive used in bacon, salami, sausage, and other cured meats.

The menu is spectacular. Passed hors d'oeuvres include caramelized shallot tartlets topped with Gorgonzola, cubes of crispy pork belly skewered with fresh fig, espresso cups of chilled corn soup topped with spicy popcorn, mini arepas filled with rare skirt steak and chimichurri and pickle onions, and prawn dumplings with a mango serrano salsa. There is a raw bar set up with three kinds of oysters, and a raclette station where we have a whole wheel of the nutty cheese being melted to order, with baby potatoes, chunks of garlic sausage, spears of fresh fennel, lightly pickled Brussels sprouts, and hunks of sourdough bread to pour it over. When we head up for dinner, we will start with a classic Dover sole amandine with a featherlight spinach flan, followed by a choice of seared veal chops or duck breast, both served with creamy polenta, roasted mushrooms, and lacinato kale. Next is a light salad of butter lettuce with a sharp lemon Dijon vinaigrette, then a cheese course with each table receiving a platter of five cheeses with dried fruits and nuts and three kinds of bread, followed by the panna cottas. Then the cake, and coffee and sweets. And at midnight, chorizo tamales served with scrambled eggs, waffle sticks with chicken fingers and spicy maple butter, candied bacon strips, sausage biscuit sandwiches, and vanilla Greek yogurt parfaits with granola and berries on the "breakfast" buffet, plus cheeseburger sliders, mini Chicago hot dogs, little Chinese take-out containers of pork fried rice and spicy sesame noodles, a macaroni-and-cheese bar, and little stuffed pizzas on the "snack food" buffet. There will also be tiny four-ounce milk bottles filled with either vanilla malted milk shakes, root beer floats made with hard root beer, Bloody Marys, or mimosas.

Then she cried quickly, "Stay, brother, stay! do not drink, or you will become a wild beast, and tear me to pieces." Thirsty as he was, the brother conquered his desire to drink at her words, and said, "Dear sister, I will wait till we come to a spring." So they wandered farther, but as they approached, she heard in the bubbling spring the words— "Who drinks of me, a wolf will be." "Brother, I pray you, do not drink of this brook; you will be changed into a wolf, and devour me." Again the brother denied himself and promised to wait; but he said, "At the next stream I must drink, say what you will, my thirst is so great." Not far off ran a pretty streamlet, looking clear and bright; but here also in its murmuring waters, the sister heard the words— "Who dares to drink of me, Turned to a stag will be." "Dear brother, do not drink," she began; but she was too late, for her brother had already knelt by the stream to drink, and as the first drop of water touched his lips he became a fawn. How the little sister wept over the enchanted brother, and the fawn wept also. He did not run away, but stayed close to her; and at last she said, "Stand still, dear fawn; don't fear, I must take care of you, but I will never leave you." So she untied her little golden garter and fastened it round the neck of the fawn; then she gathered some soft green rushes, and braided them into a soft string, which she fastened to the fawn's golden collar, and then led him away into the depths of the forest. After wandering about for some time, they at last found a little deserted hut, and the sister was overjoyed, for she thought it would form a nice shelter for them both. So she led the fawn in, and then went out alone, to gather moss and dried leaves, to make him a soft bed. Every morning she went out to gather dried roots, nuts, and berries, for her own food, and sweet fresh grass for the fawn, which he ate out of her hand, and the poor little animal went out with her, and played about as happy as the day was long. When evening came, and the poor sister felt tired, she would kneel down and say her prayers, and then lay her delicate head on the fawn's back, which was a soft warm pillow, on which she could sleep peacefully. Had this dear

FAT-BURNING BREAKFAST MENUS Fat-Burning Breakfast 1 HEARTY OMELET 2 whole eggs, or 1 egg with 2 egg whites 1 ounce shredded cheese 1/4 cup chopped tomatoes and onions Cook in 1 tablespoon olive oil Carb options: 1 slice whole-wheat toast or English muffin General options: Replace chopped tomatoes and onions with 1 grilled tomato Replace chopped tomatoes and onions with 1/2 avocado Replace cheese with 1 slice ham or 1 sausage Replace cheese with 1 tablespoon butter for toast or English muffin Fat-Burning Breakfast 2 *SALMON BREAKFAST SOUFFLÉ Carb options: 1/2 cup berries or apple slices, or 1/2 cup oatmeal, or 1/2 cup high-fiber cereal Fat-Burning Breakfast 3 OMEGA-3 FISH BREAKFAST 4–6 ounces fish (cod, salmon, tuna, trout, or tilapia), grilled, baked, or sautéed 1 tablespoon olive oil 1 cup fresh vegetables (such as mushrooms, broccoli, bell peppers, or onions) 1 cup whole-fat or 2% cottage cheese Carb options: 1 apple or 1 cup cantaloupe slices, or 1/2 cup rice Fat-Burning Breakfast 4 GREEK YOGURT DELIGHT 1 cup whole-fat or 2% Greek yogurt, topped with cinnamon and 1/4 cup raw, unsalted nuts (almonds, walnuts, cashews, macadamias, or pecans) Carb options: 1/2 cup fresh berries (blueberries, raspberries, blackberries, strawberries) or 1/2 cup cooked steel-cut or 5-minute oatmeal Fat-Burning Breakfast 5 VEGGIE-EGG SCRAMBLE 2 eggs with 1 tablespoon butter or olive oil, scrambled with tomato, zucchini, onion, and green pepper Carb options: 1 slice whole-wheat toast or 1/2 cup fresh berries (blueberries, raspberries, blackberries, strawberries) General options: Choose other vegetables, such as mushrooms, spinach, or kale Add 1 tablespoon butter for toast Fat-Burning Breakfast 6 TRADITIONAL EGGS 2 eggs scrambled or pan-fried in 1 tablespoon olive oil 1 slice lean deli ham or Canadian bacon 1/2 sliced avocado Carb options: 1 slice whole-wheat toast, 1/2 English muffin, 1/2 cup cooked quinoa, or 1/2 cup long-grain brown rice General options: Replace avocado with sliced tomatoes Replace avocado with roasted sweet potato Add 1 tablespoon butter for toast or English muffin Fat-Burning Breakfast 7 *STEVE’S EASY EGG WHITE SOUFFLÉ 5 roasted asparagus spears 1/2 sliced tomato Carb options: 1 slice toast or 1/2 English muffin

you feeling full longer and your metabolism revved up. The protein can make the smoothie taste slightly pasty, so try the smoothie first without it and then add the protein to see if it is palatable to you. Since you will be avoiding dairy (cow’s milk) during the cleanse, be sure you use a non-dairy, plant-based protein powder, such as rice, soy, or hemp protein, and not whey protein powder, which is made from cow’s milk. My favorite brands are RAW Protein by Garden of Life, Sunwarrior’s Protein Blend, or Rainbow Light’s Acai Berry Blast Protein Energizer. However, there are other quality options also. Other great sources of protein include hard-boiled eggs, raw or unsalted nuts and seeds, especially chia seeds or flaxseeds, and unsweetened peanut butter. Chew your smoothies. Try to go through the chewing motion as much as possible, as the saliva in your mouth starts the digestive process. So, in as much as you can remember, try “chewing” your smoothie. This will also help minimize gas and bloating. Expect your weight to fluctuate.

Your Performance Day Sample Meals TIME—MEAL 7 a.m.—Oatmeal, berries, 2 eggs, 2 tablespoons flaxseeds 9:15 a.m.—Preworkout shooter 11:15 a.m.—Postworkout shake 12:15 p.m.—Turkey sandwich on 100 percent whole wheat bread with 6 ounces turkey, avocado, and piled with other vegetables, along with a spinach salad with olive oil and vinegar dressing 3 p.m.—Apple with 1/4 cup nuts 6 p.m.—5 ounces grilled salmon, 1/2 cup whole wheat couscous, steamed asparagus drizzled with olive oil and lemon after cooking 9:30 p.m.—1 cup low-fat cottage cheese and 1/2 cup berries

One day there would be Starks in Winterfell again, he told himself, and then he’d send for the Liddles and pay them back a hundredfold for every nut and berry.

Food for the First Five Days • 6 apples • 1 bunch grapes • 20 ounces frozen peaches • 20 ounces frozen blueberries • 15 ounces frozen strawberries • 10 ounces frozen mixed berries • 6 ounces of mango chunks • 3 bananas • 1 bunch kale • 20 ounces spinach • 20 ounces spring mix greens • Stevia sweetener (packets) • Bag of ground flaxseeds (often in vitamin section) • Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) • Raw or unsalted nuts and seeds to snack on • Detox tea (by Triple Leaf or Yogi brands) • Sea salt (or any uniodized sea salt) • OPTIONAL: Non-dairy/plant-based protein powder, such as RAW Protein by Garden of Life or SunWarrior protein

3/4 cup rolled oats 1/4 teaspoon ground cinnamon Pinch of sea salt 1/4 cup fresh berries (optional) 1/2 ripe banana, sliced (optional) 2 tablespoons chopped nuts, such as walnuts, pecans, or cashews (optional) 2 tablespoons dried fruit, such as raisins, cranberries, chopped apples, chopped

matured satisfactorily in that climate. Some green foods were available in the summer and some vegetables were grown and stored for winter. This diet, which included a liberal supply of fish, included also the use of livers of fish. One important fish dish was baked cod's head that had been stuffed with oat meal and chopped cods' livers. This was an important inclusion in the diets of the growing children. The oats and fish, including livers, provided minerals and vitamins adequate for an excellent racial stock with high immunity to tooth decay. For the Eskimos of Alaska the native diet consisted of a liberal use of organs and other special tissues of the large animal life of the sea, as well as of fish. The latter were dried in large quantities in the summer and stored for winter use. The fish were also eaten frozen. Seal oil was used freely as an adjunct to this diet and seal meat was specially prized and was usually available. Caribou meat was sometimes available. The organs were used. Their fruits were limited largely to a few berries including cranberries, available in the summer and stored for winter use. Several plant foods were gathered in the summer and stored in fat or frozen for winter use. A ground nut that was gathered by the Tundra mice and stored in caches was used by the Eskimos as a vegetable. Stems of certain water grasses, water plants and bulbs were occasionally used. The bulk of their diet, however, was fish and large animal life of the sea from which they selected certain organs and tissues with great care and wisdom. These included the inner layer of skin of one of the whale species, which has recently been shown to be very rich in vitamin C. Fish eggs were dried in season. They were used liberally as food for the growing children and were recognized as important for growth and reproduction. This successful nutrition provided ample amounts of fat-soluble activators and minerals from sea animal

A very large amount of money was annually expended in feeding white men and starving Indians ... it invariably happened, when a visitor appeared on the reservations, that the Indians were out in the mountains gathering nuts and berries ...’ Very few of them, indeed, have yet come back ... In the brief period of six years, they have been nearly destroyed by the ... government. What neglect, starvation, and disease have not done, has been achieved by the co-operation of the white settlers in the great work of extermination.

Keep the following guidelines in mind: Refined starches such as white bread and pasta are particularly harmful; avoid them completely. Do not consume any fruit juice or dried fruits. Avoid all sweets, except for fresh fruit in reasonable quantities. Two or three fruits for breakfast is fine, and one fruit after lunch and dinner is ideal. The best fruits are those with less sugar—grapefruit, oranges, kiwifruit, strawberries and other berries, melons, and green apples. Avoid all oil. Raw nuts are permitted, but only one ounce or less. The name of your diet is the “greens and beans diet”; green vegetables and beans should make up most of your diet. Limit animal-food intake to no more than two servings of fish weekly. Try to exercise regularly and consistently, like dispensing your medication. Do it on a regimented schedule, preferably twice daily. Walking stairs is one of the greatest exercises for weight loss.

Food for the First Five Days • 6 apples • 1 bunch grapes • 20 ounces frozen peaches • 20 ounces frozen blueberries • 15 ounces frozen strawberries • 10 ounces frozen mixed berries • 6 ounces of mango chunks • 3 bananas • 1 bunch kale • 20 ounces spinach • 20 ounces spring mix greens • Stevia sweetener (packets) • Bag of ground flaxseeds (often in vitamin section) • Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) • Raw or unsalted nuts and seeds to snack on • Detox tea (by Triple Leaf or Yogi brands) • Sea salt (or any uniodized sea salt) • OPTIONAL: Non-dairy/plant-based protein powder, such as RAW Protein by Garden of Life or SunWarrior protein Food for the Last Five Days • 20 ounces frozen mango chunks • 20 ounces frozen peaches • 20 ounces frozen pineapple chunks • 10 ounces frozen mixed berries • 6 ounces frozen blueberries • 6 ounces frozen strawberries • 2 apples • 5 bananas • 1 bunch kale • 20 ounces spinach • 20 ounces spring mix greens • Fruit and veggies of your choice to munch on (such as apples, carrots, celery, etc.) • Raw or unsalted nuts and seeds to snack on

It was either a ritual sacrifice, or more nuts and berries for dinner.

Defense: DNA Protection Acerola Almond butter Almonds Anchovies Apricots Arctic char Arugula Bamboo shoots Basil Bigeye tuna Black bass Black tea Blueberries Bluefin tuna Bluefish Bok choy Bottarga Brazil nuts Broccoli Broccoli rabe Broccoli sprouts Cabbage Camu camu Carrots Cashew butter Cashews Cauliflower Caviar (sturgeon) Chamomile tea Cherries Cherry tomatoes Chestnuts Cockles (clam) Coffee Concord grape juice Dark chocolate Eastern oysters Eggplant Fiddleheads Fish roe (salmon) Flax seeds Grapefruit Gray mullet Green tea Guava Hake Halibut Hazelnuts John Dory (fish) Kale Kiwifruit Lychee Macadamia nuts Mackerel Mangoes Manila clams Marjoram Mediterranean sea bass Mixed berry juice Nectarines Olive oil (EVOO) Oolong tea Orange juice Oranges Oyster sauce Pacific oysters Papaya Peaches Peanut butter Peanuts Pecans Peppermint Pine nuts Pink grapefruit Pistachios Plums Pompano Pumpkin seeds Rainbow trout Red black-skin tomatoes Red mullet Redfish Romanesco Rosemary Rutabaga Sage Salmon San Marzano tomato Sardine Sea bass Sea bream Sea cucumber Sesame seeds Soy Spiny lobster Squash blossoms Squash seeds Squid ink Strawberries Sunflower seeds Swordfish Tahini Tangerine tomatoes Thyme Truffles Tuna Turmeric Turnips Walnuts Watermelon Yellowtail (fish)

minimize stroke risk by eating a minimum of 25 grams a day of soluble fiber (fiber that dissolves in water, typically found in beans, oats, nuts, and berries) and 47 daily grams of insoluble fiber (fiber that does not dissolve in water, found primarily in whole grains, such as brown rice and whole wheat).

There was no lightbulb moment when somebody shouted: ‘Eureka! Let’s start planting crops!’ Though our ancestors had been aware for tens of thousands of years that you could plant things and harvest them, they also knew enough not to go down that road. ‘Why should we plant,’ exclaimed one !Kung tribesman to an anthropologist, ‘when there are so many mongongo nuts in the world?’39 The most logical explanation is that we fell into a trap. That trap was the fertile floodplain between the Tigris and the Euphrates, where crops grew without much effort. There we could sow in soil enriched by a soft layer of nutrient-rich sediment left behind each year by the receding waters. With nature doing most of the work, even the work-shy Homo puppy was willing to give farming a go.40 What our ancestors couldn’t have foreseen was how humankind would proliferate. As their settlements grew denser, the population of wild animals declined. To compensate, the amount of land under cultivation had to be extended to areas not blessed with fertile soil. Now farming was not nearly so effortless. We had to plough and sow from dawn to dusk. Not being built for this kind of work, our bodies developed all kinds of aches and pains. We had evolved to gather berries and chill out, and now our lives were filled with hard, heavy labour. So why didn’t we just go back to our freewheeling way of life? Because it was too late. Not only were there too many mouths to feed, but by this time we’d also lost the knack of foraging. And we couldn’t just pack up and head for greener pastures, because we were hemmed in by neighbouring settlements,

I want to go home very badly.” Loretta fixed her gaze on her captor’s medallion. All around her, the smell of his world permeated her senses, leather, dust, smoke, and unidentifiable foods. She was probably out of her mind to trust him. But, oh, how she wanted to. Home. To Aunt Rachel and Amy. It was a fact that he hadn’t lied to her--except for the time he had promised to cut out her tongue and hadn’t. She couldn’t very well hold that against him. She scooped up a handful of nuts and berries, taking a small amount into her mouth. The sweet taste of honey washed over her tongue, activating her salivary glands. Her stomach growled in response. He heard the sound and cocked an eyebrow. “It is good?” “Mm,” she said, taking another bite and brushing her palm clean on her bloomers. “Delicious.” “Dee-lish-us?” For the space of a heartbeat she forgot to be afraid of him, and a smile spread across her lips before she realized it was coming. When he smiled back at her, the strangest feeling swept over her, an inexplicable warmth. He had smiled at her before, of course, but never like this. “Delicious,” she repeated. “That means very good, much better than just good.” His smile didn’t fade, and she found herself fascinated. On a civilized man, that lopsided grin of his could have been heart-stopping. His sharply defined lips lifted lazily at one corner to reveal gleaming white teeth, deep creases bracketing his mouth. Not the face of a killer, surely. The mood shattered when he reached out to touch her cheek. The sudden movement made her recoil, reminding her of who he was and what he was. That he considered her his property. Because she jerked away, he settled for capturing a lock of her hair, twining it through his fingers. “You are dee-lish-us. Like sunshine, eh?” Unnerved by the gleam that had stolen into his eyes, Loretta caught hold of his hand to disentangle it from her hair. Just because there were no scalps in his lodge didn’t mean he was above taking one if the mood struck. “Only things you can taste are delicious.” The moment the words passed her lips, she recalled how he had nibbled at her neck. Heat crept up her nape. As if he guessed her thoughts, his gaze dropped to her throat. She found herself longing for her homespun dress with its mutton sleeves and high neckline. Mischief danced in his eyes. Or was it a trick of the light? “This Comanche is not a Tonkowa, a People Eater.

It all starts with the fact that thinking is expensive from the standpoint of natural selection,” Mitchell continues. “The brain consumes 20 percent of the calories that humans eat. And while intelligence enabled humanity’s survival, our ancestors were in a constant race against starvation, too. So their brains only got so big.” Pugwash gets it. “Being smarter gets you more to eat but only up to a point,” he says. “Then there’s diminishing returns.” Mitchell nods. “And if human brains devoured double the calories, grandma and grandpa wouldn’t have found twice the nuts and berries. So our ancestors’ brains grew until they hit a certain equilibrium.” “Which means humans are a lot stupider than maybe they could be. Which explains Republicans.

Of course making berry ice cream or at least a berry-banana mix is even healthier. My favorite is chocolate. To make it, blend dark, sweet cherries or strawberries mixed with a tablespoon of cocoa power, a splash of a milk of your choice (more if you want a milkshake), a capful of vanilla extract, and some pitted dates. If you didn’t yet get your nuts for the day, you can add some almond butter. Either way, you get an instant, decadent, chocolate dessert so nutritious that the more you eat, the healthier you are. Let me repeat that: The more you eat, the healthier you are. That’s my kind of ice cream!

Eugenians are proud of the regional bounty and were passionate about incorporating local, seasonal, and organic ingredients well before it was back in vogue. Anglers are kept busy in fresh waters, fishing for wild chinook salmon in the spring and steelhead in the summer, and sweet Dungeness crab is abundant in the estuaries year-round. Local farmers gather every Saturday downtown to sell homegrown organic produce and honey, foraged mushrooms, and wild berries. The general demographic is of hippies who protest Whole Foods in favor of local co-ops, wear Birkenstocks, weave hair wraps to sell at outdoor markets, and make their own nut butter. They are men with birth names like Herb and River and women called Forest and Aurora.

Celebrate vegetables and fruits: Cover half of your plate with them. Aim for color and variety. Keep in mind that potatoes don’t count (see “The Spud Is a Dud” on page 167). THE HARVARD HEALTHY EATING PLATE Figure 1. The Harvard Healthy Eating Plate was created to address deficiencies in the USDA’s MyPlate. It provides simple but detailed guidance to help people make the best eating choices. • Go for whole grains—about one-quarter of your plate. Intact and whole grains, such as whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains (see chapter six). • Choose healthy protein packages—about one-quarter of your plate. Fish, chicken, beans, soybeans, and nuts are all healthy, versatile protein sources. Limit red meat, and try to stay away from processed meats such as bacon and sausage (see chapter seven). • Use healthy plant oils, such as olive, canola, soy, corn, sunflower, and peanut, in moderation. Stay away from foods containing partially hydrogenated oils, which contain unhealthy artificial trans fats (see “Trans fats,” page 83). If you like the taste of butter or coconut oil, use them when their flavor is important but not as primary dietary fats. Keep in mind that low-fat does not mean healthy (see chapter five).

I drew the things of nature, leaves and berries, shore grasses and nuts and long fronds of fern. I drew a curlew perched at the end of a pier, and a cormorant with wings outstretched to catch the breeze. Drawing is a way to make sense of the world in my heart and mind. I speak through my drawing and sometimes I discover my own feelings that were hidden from me.

STEP 5: INCREASE YOUR CONSUMPTION OF PROTECTIVE FACTORS FIBER CAN REDUCE the insulin-stimulating effects of carbohydrates, making it one of the main protective factors against obesity, but the average North American diet falls far short of recommended daily intakes. (For more on fiber as a protective factor, see chapter 16.) Numerous studies and observations have confirmed the weight-lowering effects of dietary fiber. Natural whole foods contain plenty of fiber, which is often removed during processing. Fruits, berries, vegetables, whole grains, flax seeds, chia seeds, beans, popcorn, nuts, oatmeal and pumpkin seeds provide ample fiber.

Beatriz breathed in the sweet aromas that lately appealed to her. Those at the forefront were of various honeys in the wooden honey pots anchoring the tablecloth: lavender, orange blossom, and eucalyptus. But the room was a cornucopia of visual and olfactory treats. Marcona almonds were roasting in Reuben's old wood oven, and from the kitchen downstairs wafted scents of all the spices they would be offering their customers fresh over the counter in cloth bags: cinnamon stalks, cloves, anise, ground ginger, juniper berries, finely grated nutmeg. Nora and Beatriz packaged all the spices themselves. They would also offer ribbon-tied bags of Phillip's tea creations served in the café: loose leaves of lemon verbena, dried pennyroyal, black tea with vanilla. All around the room, on the floor, shelves, and counters, were baskets and baskets and baskets of irresistible delights: jars of marmalades and honeys and pure, dark, sugarless chocolate pieces ready to melt with milk at home for the richest hot chocolate. Customers could even buy jars of chocolate shavings, to sprinkle over warmed pears and whipped cream, or over the whipped cream on their hot chocolates. They sold truffles white and dark, with or without rum, biscuits with every variation of nuts and spices, bars small or large of their own chocolate, and dried fruits dipped in chocolate.

Herman Pontzer, an evolutionary anthropologist at Duke, studies health among hunter-gatherer societies whose lifestyles are similar to those of our ancestors. He found that they generally exhibit excellent health in spite of following a wide range of diets. It doesn't matter if they get 80% of their calories from carbohydrates, or from animal fat, or from nuts and berries - almost all eat more fiber than the average American, but that is about the only difference. (This takes the wind out of the paleo diet.) Interestingly, they don't shun sugar, consuming it in the form of honey. Notably they don't have access to processed foods of or deep-fried foods.

I can’t imagine why you’d think that.” He took out a charcuterie tray with four types of cheese, prosciutto and four other types of meat, dried apricots, assorted berries, cherry tomatoes, baguette slices, artisan crackers, nuts, black olives, pickles, and three different dips.

There were myrtle berries to pick and then to serve gratinéed with a topping of mascarpone. There were blackberries to gather, to make into pastries and sorbets. Chestnuts and walnuts added their sweet richness to pasta sauces and stews. The walnut trees were surrounded with bibs of white netting, to catch any prematurely falling fruit, and whole families climbed the trees to pick or walked down the rows of grapes in the vineyards with baskets on their backs, picking the fruit that would become the local wine.

and this is the order she has them listed: Egg yolks Legumes with edible pods Fruit- and berry-based spices Seed-based spices Seed and nut oils Ghee from grass-fed dairy

Yes, my lord.” Jon built a cookfire, claimed a small cask of Mormont’s favorite robust red from stores, and poured it into a kettle. He hung the kettle above the flames while he gathered the rest of his ingredients. The Old Bear was particular about his hot spiced wine. So much cinnamon and so much nutmeg and so much honey, not a drop more. Raisins and nuts and dried berries, but no lemon, that was the rankest sort of southron heresy—which was queer, since he always took lemon in his morning beer. The

Of course making berry ice cream or at least a berry-banana mix is even healthier. My favorite is chocolate. To make it, blend dark, sweet cherries or strawberries mixed with a tablespoon of cocoa powder, a splash of milk of your choice (more if you want a milkshake), a capful of vanilla extract, and some pitted dates. If you didn't yet get your nuts for the day, you can add some almond butter. Either way, you get an instant, decadent, chocolate desert so nutritious that the more you eat, the healthier you are. Let me repeat that: The more you eat, the healthier you are. That's my kind of ice cream! p292

Eat fermented foods regularly to introduce probiotics into your diet, such as yogurt, kefir, sauerkraut, kimchi, kombucha, and naturally-fermented “pickled” vegetables. Ensure fermented vegetables are raw or unpasteurized (and from a reputable source); cooked or pasteurized products no longer contain live cultures. ●      Eat foods rich in prebiotic fiber, which serves as food for the probiotics in your gut, such as vegetables (especially locally-grown cruciferous vegetables like cabbage, kale, and Brussels sprouts), fruit (especially berries and slightly under-ripe bananas), nuts, seeds (especially chia seeds), and legumes.[240] ●      Include bone broth and slow-cooked meat in your diet regularly. The gelatin these foods contain helps maintain a healthy gut lining and thus improves your resilience to foodborne pathogens.

3 large cooking apples, chopped. You can also use chopped peaches, pears, berries, or a combination of cookable fruit. ¼ cup unsweetened coconut flakes (optional) ¼ cup chopped almonds or walnuts (optional) ½ cup raisins (optional) 1 Tablespoon real vanilla extract ½ teaspoon ground cinnamon 1 Tablespoon honey (optional. If you use pears, omit) Pastry for one pie crust Preheat oven to 350 degrees. Place chopped fruit in Pyrex or glass 13” x 9” cake pan. Sprinkle with nuts, coconut flakes, and cinnamon. Drizzle with honey. Break/cut pie crust into small pieces and sprinkle over top. Bake for 30 minutes or until fruit is soft and pie crust is slightly browned.

One possibility is that Homo sapiens drove them to extinction. Imagine a Sapiens band reaching a Balkan valley where Neanderthals had lived for hundreds of thousands of years. The newcomers began to hunt the deer and gather the nuts and berries that were the Neanderthals’ traditional staples. Sapiens were more proficient hunters and gatherers – thanks to better technology and superior social skills – so they multiplied and spread. The less resourceful Neanderthals found it increasingly difficult to feed themselves. Their population dwindled and they slowly died out, except perhaps for one or two members who joined their Sapiens neighbours. Another possibility is that competition for resources flared up into violence and genocide. Tolerance is not a Sapiens trademark. In modern times, a small difference in skin colour, dialect or religion has been enough to prompt one group of Sapiens to set about exterminating another group. Would ancient Sapiens have been more tolerant towards an entirely different human species? It may well be that when Sapiens encountered Neanderthals, the result was the first and most significant ethnic-cleansing campaign in history.

All the naturally occurring sedatives, narcotics, euphorics, hallucinogens, and excitants were discovered thousands of years ago, before the dawn of civilization. This surely is one of the strangest facts in that long catalogue of improbabilities known as human history. It is evident that primitive man experimented with every root, twig, leaf, and flower, every seed, nut, berry and fungus in his environment. Pharmacology is older than agriculture. There is good reason to believe that even in paleolithic times, while he was still a hunter and a food-gatherer, man killed his animal and human enemies with poisoned arrows. By the late Stone Age, he was systematically poisoning himself.

IV. DR. GREGER’S ANTI-AGING EIGHT INTRODUCTION NUTS GREENS BERRIES XENOHORMESIS AND MICRORNA MANIPULATION PREBIOTICS AND POSTBIOTICS CALORIC RESTRICTION PROTEIN RESTRICTION NAD+

We moved to Eugene, Oregon, a small college town in the Pacific Northwest. The city sits near the source of the Willamette River, which stretches 150 miles north, from the Calapooya Mountains outside of town to its mouth on the Columbia. Carving its way between mountains, the Cascade Range to the east and the Oregon Coast Range to the west, the river defines a fertile valley where tens of thousands of years ago a series of ice age floods surged southwest from Lake Missoula, traveling over eastern Washington and bringing with their floodwaters rich soil and volcanic rock that now shore up the layers of its earth, alluvial plains fit for a vast variety of agriculture. The town itself is coated in green, hugging the banks of the river and spreading out up into the rugged hills and pine forests of central Oregon. The seasons are mild, drizzly, and gray for most of the year but give way to a lush, unspoiled summer. It rains incessantly and yet I never knew an Oregonian to carry an umbrella. Eugenians are proud of the regional bounty and were passionate about incorporating local, seasonal, and organic ingredients well before it was back in vogue. Anglers are kept busy in fresh waters, fishing for wild chinook salmon in the spring and steelhead in the summer, and sweet Dungeness crab is abundant in the estuaries year-round. Local farmers gather every Saturday downtown to sell homegrown organic produce and honey, foraged mushrooms, and wild berries. The general demographic is of hippies who protest Whole Foods in favor of local co-ops, wear Birkenstocks, weave hair wraps to sell at outdoor markets, and make their own nut butter. They are men with birth names like Herb and River and women called Forest and Aurora.

The MIND diet is another brain-oriented diet that is a bit more regimented than the Mediterranean diet: Each day you eat three servings of whole grains such as quinoa, barley, buckwheat, brown rice etc; a salad free of any fattening caloric dressing; and another vegetable accompanied, if you wish, by a glass of wine. Snacks consist of nuts with an added half cup of beans every other day. Twice a week you can eat poultry and a half-cup of berries. At least once a week broiled or baked fish should be eaten.

Of course making berry ice cream or at least a berry-banana mix is even healthier. My favorite is chocolate. To make it, blend dark, sweet cherries or strawberries mixed with a tablespoon of cocoa power, a splash of a milk of your choice (more if you want a milkshake), a capful of vanilla extract, and some pitted dates. If you didn’t yet get your nuts for the day, you can add some almond butter.

The crowd trails us through the park as we play games at the Penny Arcade and ride Pirates of the Caribbean. Eriku insists on sampling all the foods available. In between Splash Mountain and Big Thunder Mountain, we eat Ukiwaman, shrimp in a doughy bun in adorable Donald Duck packaging. We have curry rice and then a milk tea drink with berries on the bottom and whipped cream and nuts at the top for lunch.

Unlike juicy fruits and berries, which invite you to eat them right away before they spoil, nuts protect themselves with a hard, almost stony shell and a green, leathery husk. The tree does not mean for you to eat them right away with juice dripping down your chin. They are designed to be food for winter, when you need fat and protein, heavy calories to keep you warm. They are safety for hard times, the embryo of survival.

When they woke the next morning, the fire had gone out and the Liddle was gone, but he’d left a sausage for them, and a dozen oatcakes folded up neatly in a green and white cloth. Some of the cakes had pinenuts baked in them and some had blackberries. Bran ate one of each, and still did not know which sort he liked the best. One day there would be Starks in Winterfell again, he told himself, and then he'd send for the Liddles and pay them back a hundredfold for every nut and berry.

For Breakfast Intact grain, such as steel cut oats, hulled barley, or buckwheat groats (cooked by boiling in water on a low flame). If you soak the grain overnight, the cooking time will be much shorter in the morning. Add ground flaxseeds, hemp seeds, or chia seeds to this hot cereal, along with fresh or frozen fruit. Use mostly berries, with shredded apple and cinnamon. Or a serving of coarsely ground, 100 percent whole grain bread with raw nut butter. Or as a quick and portable alternative, have a green smoothie, such as my Green Berry Blended Salad. For Lunch A big (really, really big!) salad with a nut/seed-based dressing (see Chapter 9 for some great choices) Vegetable bean soup One fresh fruit For Dinner Raw vegetables with a healthful dip A cooked green vegetable that is simply and quickly prepared: steamed broccoli florets; sautéed leafy greens such as kale, collard greens, or Swiss chard; asparagus, frozen artichoke hearts, or frozen peas. A vegetable dish that has some starchy component or intact grain with it, such as a bean/oat/mushroom burger on a whole wheat pita or a stir-fried dish with onions, cabbage, mushrooms, and water chestnuts with wild rice or other intact grain and a sauce such as Thai peanut sauce.

My favorite desserts are homemade fruit sorbets and ice creams that you can easily make in minutes. By blending frozen fruit (bananas, berries, peaches, cherries, mango) with some nuts (cashews, almonds, macadamia nuts) or seeds (hemp, chia, flax), maybe some dried fruit (dates, unsulfured apricots, or pineapple) and a splash of nondairy milk, you can make your own refreshing creations.

FEATURES OF A NUTRITARIAN DIET •  Large green salads with seed/nut-based dressings •  Bean soups with carrot/tomato juice and cruciferous vegetables •  Green vegetables, onions, and mushrooms steamed or cooked in a wok •  Animal products limited to no more than three small servings per week •  No dairy, white flour, and white rice •  No processed foods, cold cereals, and sweets •  No sweeteners, except fruit and limited unsulfured dried fruit •  Carbohydrates with high nutritional quality such as beans, peas, squashes, lentils, and intact whole grains •  Protective foods such as walnuts, mushrooms, onions, berries, and seeds

He did not live on nuts and berries; if the furnace was hot enough, anything would burn, even Big Macs.

1. More salad and other vegetables on the acceptable foods list 2. Fresh cheeses (as well as more aged cheese) 3. Seeds and nuts 4. Berries 5. Wine and other spirits low in carbs 6. Legumes 7. Fruits other than berries and melons 8. Starchy vegetables 9. Whole grains

Three square tiers of hazelnut cake filled with caramel mousse and sliced poached pears, sealed with vanilla buttercream scented with pear eau-de-vie. It's covered in a smooth expanse of ivory fondant decorated with what appear to be natural branches of pale green dogwood but are actually gum paste and chocolate, and with almost-haphazard sheer spheres of silvery blown sugar, as if a child came by with a bottle of bubbles and they landed on the cake. On the top, in lieu of the traditional bride and groom, is a bottle of Dexter's favorite Riesling in a bow tie and a small three-tier traditional wedding cake sporting a veil, both made out of marzipan. It took me the better part of the last three weeks to make this cake. Not to mention the loaves of banana bread, the cellophane bags of pine nut shortbread cookies, and the little silver boxes of champagne truffles in the gift bags. And the vanilla buttermilk panna cottas we're serving with balsamic-macerated berries as the pre-dessert before the cake. And the hand-wrapped caramels and shards of toffee and dark-chocolate-covered candied ginger slices that will be served with the coffee.

Cruciferous vegetables Examples: broccoli, cabbage, cauliflower Servings: 1 Size: ½ cup Greens Examples: kale, spinach Swiss chard Servings: 2 Size: 1 cup raw, ½ cup cooked Other vegetables Examples: beets, peppers, carrots Servings: 2 Size: 1 cup leafy, ½ cup non-leafy, ½ cup juice Beans Examples: black beans, kidney beans, lentils Servings: 3 Size: ¼ cup dip, ½ cup cooked, 1 cup fresh Berries Examples: grapes, raisins, cherries Servings: 1 Size: ¼ dried, ½ cup fresh or frozen Other fruit Examples: apples, avocados, bananas Servings: 3 Size: 1 cup fruit, 1 medium, ¼ cup dried Flaxseeds Servings: 1 Size: 1 tbsp Nuts and seeds Examples: peanut butter, whole almonds, sunflower seeds Servings: 1 Size: ¼ cup or 2 tbsp butter Spices Examples: turmeric Servings: 1 Size: ¼ tsp Whole grains Examples: rice, quinoa, bread Servings: 3 Size: ½ cup cooked, 1 slice of bread Water Servings: 5 Size: 12 oz. Daily

p. 371 – 372 Living in a paradise of magnificent meadows and forests abundant with wild game, berries, and nuts, the Utes were self-supporting and could have existed entirely without the provisions doled out to them by their agents at Los Pinos and White River. In 1875 agent F. F. Bond at Los Pinos replied to a request for a census of his Utes: “A count is quite impossible. You might as well try to count a swarm of bees when on the wing. They travel all over the country like the deer which they hunt.” Agent E. H. Danforth at White River estimated that about nine hundred Utes used his agency as a headquarters, but he admitted that he had no luck in inducing them to settle down in the valley around the agency. At both places, the Utes humoured their agents by keeping small beef herds and planting a few rows of corn, potatoes, and turnips, but there was no real need for any of these pursuits. The beginning of the end of freedom upon their own reservation came in the spring of 1878, when a new agent reported for duty at White River. The agent’s name was Nathan C. Meeker, former poet, novelist, newspaper correspondent, and organizer of cooperative agrarian colonies. Most of Meeker’s ventures failed, and although he sought the agency position because he needed the money, he was possessed of a missionary fervor and sincerely believed that it was his duty as a member of a superior race to “elevate and enlighten” the Utes. As he phrased it, he was determined to bring them out of savagery through the pastoral stage to the barbaric, and finally to “the enlightened, scientific, and religious stage.” Meeker was confident he could accomplish all this in “five, ten, or twenty years.” In his humourless and overbearing way, Meeker set out systematically to destroy everything the Utes cherished, to make them over into his image, as he believed he had been made in God’s image.

A great deal of what they were eating was gathered or grown there. The guess about Amaranth being a hardworking lass was true. She had been a dairymaid, and had a flock of goats to provide milk, which mostly went into cheese. Andie chose to believe that the dragons had bought the goats rather than stealing them. The girls had a good vegetable garden, a flock of hens, several beehives, the dragons brought back flour and other things they could not grow or raise themselves, and there was much they could collect from the forest in the valley below. Nuts, berries, wild olives. Cress and other edible greens and herbs. Mushrooms.

The elderberry is extremely hardy, tolerates warmer climates than currants and gooseberries, grows in almost any soil that is somewhat moist, and requires almost no care. It has attractive flowers, berries, and yellow to red-orange leaves in fall. So what’s wrong with it? Not much, though it’s perhaps a bit too easy to grow, so it spreads rapidly, both by seed and by root suckers. Fortunately, we have plenty of room, and by keeping the grass mowed all around the bushes, we keep them under control.

At work, Sirine announces that this year will be an Arabic Thanksgiving with rice and pine nuts and ground lamb in the turkey instead of cornbread, and yogurt sauce instead of cranberries. Mireille sulks and says she doesn't like yogurt and Sirine says, annoyed, why can't we ever do things differently? And Um-Nadia says, girls, never mind already, we can have the for-crying-out-loud rice stuffing and I'll bring the can of the red berries sauce.

To pack a healthy lunch, my children follow simple packing guidelines. They combine, and not duplicate, ingredients from each of the following categories. All are available in either loose or unpackaged form, and when possible, we buy organic. In order of importance (i.e. amount), they pick: 1. Grain (favor whole wheat when possible): Baguette, focaccia, buns, bagels, pasta, rice, couscous 2. Vegetable: Lettuce, tomato, pickles, avocado, cucumber, broccoli, carrots, bell pepper, celery, snap peas 3. Protein: Deli cuts, leftover meat or fish, shrimp, eggs, tofu, nuts, nut butters, beans, peas 4. Calcium: Yogurt, cheese, dark leafy greens 5. Fruit: Preferably raw fruit or berries, homemade apple sauce, or dried fruit 6. Optional Snacks: Whole or dried fruit, yogurt, homemade popcorn or cookie, nuts, granola, or any interesting snack from the bulk aisle

June was bread and nuts and berries.

rule of thumb for patients craving sweet: Start with a big glass of water. Wait fifteen minutes. If you are still wanting sweet, have fat first in the form of a heaping teaspoon of coconut oil with cinnamon, a few macadamia nuts, a hard-boiled egg, or a piece of jerky. Wait another fifteen minutes. If you are still craving sweet, then perhaps go for it (and by that we mean a piece of dark chocolate [85 percent cocoa or higher] or ¼ cup of dark berries). Then go for a walk so as not to start a binge. Exercise regulates the sweet tooth by releasing endorphins. But most important, find the sweetness in your life—with nature, loved ones, or within yourself—not within a bag of M&M’s. For more ideas about this, the book Nourishing Wisdom by Marc David has been a classic in the emotional nutrition world for over fifteen years.

On-the-Go Snacks An apple A banana with a squeeze pack of almond butter Your favorite sliced vegetables (such as peppers, celery, carrots, and mushrooms) with a small container of hummus A small plastic bowl of light air-popped popcorn Frozen grapes A piece of light string cheese Brown rice cakes with a smear of peanut or almond butter or a drizzle of honey Protein powder in a shaker—don’t mix it with water until you’re ready to drink it A snack bar with 5 grams of added sugar or less A Whole-Wheat Banana Wrap or Apple Wrap A Banana Blueberry Muffin A handful of Oil-Free Sautéed Almonds or Oven-Roasted Spicy Almonds Homemade trail mix with your favorite unsalted nuts and dried berries (one idea: raw almonds, reduced-sugar cranberries, and whole-wheat Chex cereal) A small plastic container of berries (so they don’t get smashed) Old-fashioned oats with fried egg whites and strawberries

Unlike juicy fruits and berries, which invite you to eat them right away before they spoil, nuts protect themselves with a hard, almost stony shell and a green, leathery husk. The tree does not mean for you to eat them right away with juice dripping down your chin. They are designed to be food for winter, when you need fat and protein, heavy calories to keep you warm. They are safety for hard times, the embryo of survival. So rich is the reward that the contents are protected in a vault, double locked, a box inside a box.

The memory of those lemon squares is forever tainted—now they are tangy little morsels of deception.” I chuckle, pop in the berries, and keep searching. “I bet you’d give your left nut to have one of those tangy morsels of deception right now.” “Hells yeah, I would. I’m bitter, not stupid.