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12 Steps to Raw Foods: How to End Your Dependency on Cooked Food (Englisch) Taschenbuch – 8. Mai 2007

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  • Taschenbuch: 288 Seiten
  • Verlag: North Atlantic Books; Auflage: Revised. (8. Mai 2007)
  • Sprache: Englisch
  • ISBN-10: 1556436513
  • ISBN-13: 978-1556436512
  • Größe und/oder Gewicht: 15,3 x 2 x 22,9 cm
  • Durchschnittliche Kundenbewertung: 5.0 von 5 Sternen  Alle Rezensionen anzeigen (2 Kundenrezensionen)
  • Amazon Bestseller-Rang: Nr. 159.605 in Fremdsprachige Bücher (Siehe Top 100 in Fremdsprachige Bücher)
  • Komplettes Inhaltsverzeichnis ansehen

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“The first edition of this book (published in 2000) was excellent. The second edition is masterfully outstanding.
—From the foreword by Gabriel Cousens, MD
“Sensational! The why and how of a raw-foods lifestyle in a nutshell. A must-read for those who want more vitality, happiness, and success in their lives.”
—Victor M. Vieira, DC, fellow of the International Academy of Clinical Acupuncture
“A marvelous book full of useful information for people seeking a better understanding of the relationship between nutritional factors and optimal health. Victoria Boutenko asks probing questions and searches every avenue that can lead to new answers. Her conclusions are remarkable, often surprising, and always illuminating.”
—Melvyn L. Iscove, MD
“Imagine what would happen in a society wherein people would take responsibility for their own health and wellness. Victoria Boutenko’s book provides the basis for this healthier shift in our thinking and daily lifestyle.”
—Jeannette Vos, EdD, co-author of The Learning Revolution and The New Learning Revolution  
“For those new to Boutenko, this is a great introduction to her ideas, methods and life experiences, the latter of which includes the inspiring account of how she healed her families illnesses through healthful eating and exercise.”
“Victoria Boutenko’s revised and expanded 12 Steps to Raw Foods is magnificent! If you have ever attempted to incorporate raw/living foods into your diet to any degree, and hit the wall of resistance, you absolutely must read this book… Victoria’s 12-Step outline, which is very loosely derived from her personal research into AA and OA, has helped countless people rise above the struggle of changing behavior, and into an empowered state of raw consciousness.”
Reader Views


Why do we overeat time and time again? Why do we make poor diet choices while we want to be healthy? What makes losing weight so difficult? These and many other vital questions are addressed in "12 Steps to Raw Foods" in an open and sincere dialogue. Based on the latest scientific research, Victoria Boutenko explains the numerous benefits of choosing a diet of fresh rather than cooked foods. This book contains self-tests and questionnaires that help the reader to determine if they have hidden eating patterns that undermine their health. Using examples from life, the author explores the most common reasons for people to make unhealthy eating choices. Rather than simply praising the benefits of raw foods, this book offers helpful tips and coping techniques to form and maintain new, healthy patterns. Written in a convenient 12-step format, this book guides the reader through the most significant physical, psychological and spiritual phases of the transition from cooked to raw foods. Embracing the raw food lifestyle is more than simply turning off the stove. Such a radical change in the way we eat affects all aspects of life.

Boutenko touches on the human relationship with nature, the value of supporting others, and the importance of living in harmony with people who don't share the same point of view on eating. Already a classic, this enhanced second edition is aimed at anyone interested in improving their health through diet.

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Die hilfreichsten Kundenrezensionen

Von Demi am 17. Januar 2014
Format: Taschenbuch Verifizierter Kauf
Das ist ein sehr gutes Buch. Die Autorin erzählt sympathisch und authentisch über ihre Erfahrungen. Sehr viele gute Tipps und Denkanstöße. Ich bin begeistert!
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3 von 5 Kunden fanden die folgende Rezension hilfreich Von Christian Zechner am 11. Februar 2010
Format: Taschenbuch Verifizierter Kauf
sein Leben von jeglichen Krankheiten und Wehwehchen befreien möchte, der sollte dieses Buch lesen, und sich mal zumindest 14Tage dran halten. Die körperlichen und geistigen Veränderungen werden selbst in dieser kurzen Zeit so gewaltig sein, das es nur noch eine Devise gibt: Go for RAW and GREEN forever!
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Die hilfreichsten Kundenrezensionen auf Amazon.com (beta)

Amazon.com: 114 Rezensionen
215 von 218 Kunden fanden die folgende Rezension hilfreich
A fantastic new edition!! Review by Raw Network of Washington 15. Mai 2007
Von Monika Kinsman - Veröffentlicht auf Amazon.com
Format: Taschenbuch
Review by Susan Albrecht

Victoria Boutenko believes that our bodies are designed to be healthy, that our bodies are perfect, and that sickness is not normal. For Victoria, absolute health is having enough energy to manifest dreams. Yet many people simply do not have enough energy to do so, or engage in a mental and physical struggle of ups and downs which make it difficult to remain joyful and fulfilled. For Victoria, the health and joyfulness that is our natural birthright can be found in nutrition. Standing in the way of optimal nutrition is a dependency on cooked foods and a corresponding belief that it is simply too difficult or not possible to change eating habits in a significant way.

The dependence on cooked food and the steps that can help one successfully end the dependency are outlined in Victoria's book, 12 Steps to Raw Foods: How to End Your Dependency on Cooked Food. The newly revised and updated second edition is now twice as large, containing about 80% new information and more detailed insights into the burning question of why humans should eat raw, about human dependency on cooked food, and how to people can end this dependency. This is a book for people interested in changing their dietary habits, for those completely new to raw, and for raw fooders interested in learning more about Victoria's research into the diet of the first humans, which focuses on the "gatherer" aspect of the hunter-gatherer paradigm of early to recent human lifestyle and nutritional needs. While we all learn in grade school about the hunter culture, not many of us learn about the gatherer lifestyle that was central to ALL people, not just Native Americans. It is exciting to learn that the "first bread" was little more than crushed seeds of grasses mixed with water and "baked" on stones heated by the sun. Clearly, for thousands of years, humans ate their "bread" raw.

Central to the new edition is Victoria's other research into the power of greens. Victoria and her family had been raw for nearly ten years when they began to feel they had reached a plateau in their levels of health, noticing symptoms of less than perfect health. Yet it was when her children started to complain of increased teeth sensitivity that Victoria knew something was not right with her family's nutrition--such symptoms Victoria recognized as an indicator that her family's complete nutritional needs were not being met. This realization resulted in a three year quest to learn and collect data on all human foods. What she found is that the one food group that matches all essential minerals and vitamins recommended by the USDA, including protein, are greens! Convinced that greens are the most important food, Victoria was stumped at how to incorporate an optimal quantity into her diet (even Victoria was not able to consume more than several cups of shredded greens at a sitting). After many experiments, she discovered that blending greens in a high-speed blender with sweet fruit and water resulted in a wonderful concoction that is not too sweet and not too bitter. These "Green Smoothies" as she called them, are "freshness" in a complete package.

The new edition of 12 Steps to Raw Foods also contains more detailed information on the "twelve steps" of how one can end his or her dependency on cooked foods, the ten benefits of green smoothies, and the physical, emotional, biological, and spiritual aspects of how and why we feed our inner hunger. This is a book that will appeal to anyone with an interest in healthy living, and is a "must read" for those seeking to better understand the relationship between nutrition and optimal health. Victoria demonstrates this relationship in an informal yet practical way, offering numerous tips and strategies. Planting a seed to help and inspire others can be as simple as preparing raw food for a friend or family member. While you never know if or when that seed may germinate, you are the most positive example of joyful living. As an ambassador of the living foods raw lifestyle, you have the potential to influence others simply by attaining your own optimal level of health. And this, Victoria makes clear, is worth a try.
100 von 102 Kunden fanden die folgende Rezension hilfreich
Powerful Personal Story Backed by Science 9. Juli 2007
Von Laura Bruno - Veröffentlicht auf Amazon.com
Format: Taschenbuch
I read the earlier edition of this book over two years ago, along with all the previous Raw Family publications. Victoria's characteristic Russian warmth and passion always come through, and I so appreciate the love and dedication she brings to her readers. Starting with Green for Life, though, she now also offers scientific evidence, studies and research to support her stories, suggestions and claims. If Green for Life impressed me, the revised and expanded edition of 12 Steps to Raw Foods blew me away!

This book is so thorough that even a skeptic would find it difficult to argue. Victoria includes 12 pages of footnotes and a one and a half page bibliography. As her chapter on clarity explains, one need not turn away from intuition to listen to experts; however, it's also nice when spiritual nudges, personal experience and science converge.

In addition to the scientific and psychological references, Victoria has clearly grown as a teacher during the past seven years. She has become a teacher of teachers, and this shift works to empower her readers. Throughout the text, she reminds us that we each have gifts to share and encourages us to find our purpose. Perhaps the most refreshing thing about this book is Victoria's reminder that the "main goal" is not to become a raw foodist. Rather, a raw food diet provides energy that we can use to propel dreams into reality. By assuming that each reader can go on to teach raw food "cooking" classes or encourage others on their spiritual path, Victoria also reframes the way new raw fooders view themselves. Instead of perpetual students grasping for answers, Victoria treats her readers as future teachers who will have valuable insights and experiences to share.

Although I eat a high-raw vegan diet, I am not myself a 100% raw fooder. I would still recommend this book to anyone who wants to lose weight or who finds him/herself obsessing about food, body image, or health issues. Reading 12 Steps to Raw Foods goes beyond just trying to change one's diet. Victoria asks us to look at our relationship to food, to ourselves and to the entire world, but she does so in such a humble, graceful way. This is a book whose wisdom unfolds over the course of time, and thus a book that offers rewards in each rereading. Victoria ends by asking, "How many people can you influence in your lifetime directly and indirectly? Eventually, I think, the whole planet. Is it worth a try?"

After spending any time with Victoria through lectures or her books, the answer bubbles forth as an emphatic, "Yes!"
86 von 88 Kunden fanden die folgende Rezension hilfreich
Great Book for the Raw Food Newbie 19. Januar 2008
Von T. Taylor - Veröffentlicht auf Amazon.com
Format: Taschenbuch
While it's not yet my intention to go 100% Raw, I am in the research and experiment phase of this diet. In other words, I have not committed either way.

Ideally, my perfect Raw Food Diet book would provide the following information to the person considering this diet: 1)History and benefits of the diet, 2) The author's personal experience from beginning to present, 3) Cons and nutritional-pitfalls to avoid, 4)Before-and-after photos with testimonials, 5)Great, quick raw recipes with and w/out the pricey equipment, and 6)a 30-day diet plan to start you on your way.

That's asking for a lot but I would be willing to pay a reasonable premium to have all of this info in one place and I suspect others would, as well. After all, it's your health we're talking here.

This book touches on all but 2 of the above (4 and 6). I'm a skeptic about things that seem too good go be true but Boutenko eases those negative thoughts. Her delivery is of a sharing nature rather than preachy. I felt like she covered most of the questions a newbie would have in relation to the first steps one should take to get started on this diet. And she doesn't advocate going 100% raw right away which is very refreshing to someone who likes to try before she buys.

I've tried 2 of her green smoothies and a soup and all were surprisingly delicious. The smoothies I had for breakfast and I was hungry soon after. So you may want to have a nutritious snack on hand like carrots sticks or other raw, organic snack to prepare for those hunger pangs. I'm keeping a journal of how I feel as well and how the recipes taste.

I recommend this book as a great starting point for newbies. I'm glad I only purchased 2 books (the other was "Raw: The Uncook Book" by that kooky but fun Juliano)to come to this realization.

Even if I/you never go completely raw, I believe adding one raw meal a day will make a big difference in my/your health. Good luck to all who choose to pursue this way of life!
48 von 51 Kunden fanden die folgende Rezension hilfreich
A helpful first step into going raw. 9. August 2007
Von H. Weekes - Veröffentlicht auf Amazon.com
Format: Taschenbuch
I bought this book as a second option, not being able to get hold of the Boutenko's first book 'Raw Family', either here or Stateside.
It is a really interesting read and one has to applaud the tenacity and determination of the family to go raw, when they had so little support and knowledge. For example, Mum got rid of her pots and pans and covered the top of the oven with a large chopping board. Not many people would make such an immediate and final decision.
I am a bit concerned that an example of an average day's food intake in the book seems pretty sparse; especially so having read now other books on the subject that include a fantastic array of dishes and ingredients. However, this book is a good general 'introduction' to going raw, and I recommend it.
33 von 35 Kunden fanden die folgende Rezension hilfreich
Best way to stop getting sick and get younger, stronger and smarter 17. Dezember 2007
Von Y. Chambers - Veröffentlicht auf Amazon.com
Format: Taschenbuch Verifizierter Kauf
Wow, I feel awesome. Mostly I have not been sick and feel younger now at 43 then I did at 33. I jump out of bed every morning with energy, ready to start my day. I have now been eating 90% Raw consistently for 3 months. (The non-raw food I consume is 'ezekiel bread'.)
No one is born with a stove on their belly, try this and you will see what the author and now I mean to share with the world. Once you know the information and once you feel the difference by eating raw, you can not go back to eating cooked foods since it does not achieve a feeling of health. Wow, talk about putting power into your hands! If you want to be a power house, you can do it on raw foods. Raw dairy, Raw cheese, Raw greens, Raw veggies and much more taste then you ever could achieve with cooked foods, not to mention the clean up is much easier then cooking. Just try it, you have nothing to lose! Oh, but you will lose one thing, extra weight.
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