LIVING WATERS WELLNESS RESOURCES
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  • Recovery and Resiliency Models for Mental Health
  • Resiliency and the Recovery Model of Mental Health
  • Dialectical Behavoral Therapy
  • DBT FAQ's
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  • Collaborative Problem Solving
  • Collaborative Problem Solving - "Treating Explosive Kids"
  • "The Healing Earth"
  • The Healing Earth
  • 25 Manners Every Kid Should Have By Age 9
  • 25 Rules for Moms for Raising a Son
  • The Liver : Crucial Organ of Health
  • Cosmic Nutrition : A Cornerstone of Health
  • Cosmic Nutrition and Children
  • Enhancing Cosmic Nutrition in Everyday Life
  • The Age of the Dinosaurs and the Age of the Mammals
  • A Cat Among Raccoons
  • A Sleep of Prisoners
  • Rain From Heaven
  • Otterly Lovely !
  • As it is in Heaven
  • Held
  • Letter of St Paul to the Philippians
  • Sistine Madonna
  • Bruckner Motet : Locus Iste
  • Bruckner Symphony #7
  • Skating Away .......
  • Morning Protein Snacks
  • Afternoon or Evening Carbohydrate Snacks
  • Taste Tips in Support of a Healthy-Liver Diet
  • Morning Snacks and Evening Snacks
  • Benefits of Drinking Water
  • Correct Timing to Drink Water
  • Ten Health Benefits of Cold Showers !
  • Snowbanks North of the House
  • "The Book Thief" by Markus Zusak
  • Seaside Hotel
  • Calling All Angels
  • Children
  • Destiny !
  • Biography Work
  • Social and Antisocial Forces - Introduction
  • Social and Anti-Social Forces in the Human Being
  • The Drama of a Child's Developing Constitution
  • Good and Evil : Individual Karmic Questions
  • No Place to Hide in a Toxic World
  • How Much Harm Do Environmental Toxins Really Cause Our Society ?
  • Environmental Toxic Substances : What Every Parent Should Know
  • Interview - Rik Deitsch
  • Environmental Toxic Substances : Take Social and Political Action
  • Environmental Toxins : Protect Yourself and Your Loved Ones !
  • Liquid Zeolite : Nature's Best Detoxifier
  • How Safe are Your Skin and Body Care Products ?
  • Liquid Zeolite : Product Review by Dr Gabriel Cousens
  • Links Between Environmental Toxins and Chronic Illness
  • The Autoimmune Epidemic - Interview with Donna Jackson Nakagawa
  • The Surge in Autoimmune Illnesses Linked to Environmental Toxins
  • Book Review : The Autoimmune Epidemic
  • The Fullness of Life
  • Introducing Threefold
  • The Threefold Social Idea
  • Rights Life Today : An Introduction
  • False Paths in Rights Life : Political Parties
  • False Paths in Rights Life : Problems of MINDSET
  • Leadership in the Realm of Rights Life
  • Rethinking Philanthropy
  • Rethinking Philanthropy : Ways, Means and Measures
  • Living Waters Wellness Resources : Rudolf Steiner's Threefold Social Idea
  • Planting the Seeds of Threefolding
  • The Threefold Social Order
  • Book Review : A Way Forward : From Social Illness to Social Health
  • Think It Right !
  • Working with a Verse
  • Verses for Individuals, Children and Groups
  • Overcoming Nervousness
  • Reincarnation and Karma
  • "Spiritual Science"
  • Facing Karma
  • Liquid Zeolite : Product Review by Dr Gabriel Cousens
  • Behavior Abnormalities Associated with Heavy Metals
  • Socipathy : further readings
  • The "I Am" Words of Christ"
  • Michaelmas
  • The Business Oath
  • Death from Birth Defects
  • The Conditions of Esoteric Training
  • The Many Benefits of Hydrogen Peroxide
  • The Six Subsidiary Exercises
  • Newborn Might and Strength Everlasting
  • Greatness in leadership : looking to examples from the past
  • Keeping Our Own Side of the Street Clean
  • Meditation for Courage
  • Education for Adolescents
  • George Washington's Prayer
  • Allergic Sensitivity : The Immune Response as a Learning Process
  • Prevention and Immunization
  • Preventing Illness and Promoting Health
  • Mobile Communications and Electromagnetic Pollution
  • The Meaning and Purpose of Illness
  • Permaculture !
  • Fever and its Treatment
  • To Romance Your World
  • Beauty - Images from Ruta Hallam
  • Support Living Waters Wellness !
  • Building Your Personal Wellness Program
  • A Hard Rain's Gonna Fall
  • Christianity
  • Beauty - Images from Ruta Hallam
  • Trauma-Informed Care : What ​ It Is, and Why It’s Important
  • Take This Tough Challenge - Or Don't Vote !
  • Culture, Law and Economics
  • About Novalis
  • The InPower Movement
  • Eros and Fable : Novalis
  • Psalm 139
  • Prayer
  • Goodness, Beauty and Truth
  • Blog
  • ​What to DO about the FLU
  • Practical Training in Thought
  • The Education of the Child
  • John the Baptist
  • The Path of Higher Knowledge
  • SBAR
  • New Page
  • The Prologue of the Gospel of St John
  • Three Verses for Hard Times
  • The Creed of Rudolf Steiner
  • LWW Arts and Letters
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         Taste Tips in Support of a Healthy-Liver Diet

- Stir fried vegetables with a grain such as brown rice or millet can be a staple, and can be made in a quantity enough to last several days. Steam, or stir-fry in olive or coconut oil. Can be seasoned in a variety of ways – see a few possibilities below. Can add organic, optimally pasture fed meats, or melt cheese over stir-fry if before 3 pm. 

I learned to cook and like this kind of dish in college - and knew that thereafter, I'd never need to starve ! 


 - “Power Grain” is a name we give to a simple combination dish my wife and I developed. It offers comfort food qualities of carbohydrates, organ and muscle building proteins, and warmth bestowing healthy fats in a single serving. Start with cooked brown rice, quinoa, millet or any other favorite grain or grain combination. In a large frying pan, pour beaten eggs over grain, and scramble in. Sprinkle grated swiss, jack, cheddar or other favorite cheese on top, and fold together thoroughly. Power grain can be eaten unseasoned, or spiced in a variety of interesting ways. It can be formed into burgers, and you can mix in vegetables too if desired. In relation to the glycogen-gall rhythm, this is an ideal lunchtime food. Make a large enough portion to last a few days !

- Salads : with carrots, celery, and pickled beets in the basic salad; also sprouts, artichoke hearts, grated beets, daikon or jicama, pecan or walnut pieces, etcetera. according to taste. Organic, optimally pasture fed meats, tuna, or avocado if before 3 p.m..

- Like store-bought fruit juices, many store-bought salad dressings are much too concentrated. Consider diluting by half with a simple vinaigrette or oil and vinegar



   Seasonings

For stir-fry, some of the following can be delicious :

- Organic soy sauce or tamari sauce. Use lightly because of salt.


- Bragg’s Aminos (from health food store) – again, lightly because of salt.

- Onion, garlic. In moderation, but in our household, always !

- Ginger (grated or very thin sliced) - use fresh ginger.

- Vinegar (rice wine, red wine, or balsamic).

- Sweet and sour. Maple syrup or honey for sweet, vinegar for the sour. Experiment for the right mix.

- A mild curry spicing of your choice

- Chutneys of your choice in small quantities or as spicing in sauces.

- Fresh squeezed lemon juice - either in sauces or as a seasoning. Can be used in place of salt

Experiment with herbs and spices, and with combining the above. Fresh herbs wherever possible ! For an overview of spices helpful in digesting carbohydrates, proteins and fats, see the attached page.
 


   Carbohydrates for Comfort — or as a Garnish !

- Pickled beets. Can use rice, red wine or balsamic vinegar, plus a small amount of sweetener if desired. Boil and cut bite-size;  or cut first and steam. Do not cook to the point that they're mushy ! Save part of the water as a liquid to cover beets. Add vinegar and sweetener and put in a storage container – keep in refrigerator. Add to salads, or have a couple of tablespoons with meals as a garnish. Can make a large quantity, as they keep well in the refrigerator. Ginger can also be pickled uncooked for future use as a seasoning.

-  I've recently developed a delicious garnish salad recipe. It consists of grated beets, carrots and daikon in equal parts, pecan pieces, and a dressing of toasted sesame oil, vinegar and organic sugar. I make enough dressing so it's a juicy mix, and keep it in the refrigerator in big jars. I simply can't get enough of it !

- Healthy – and tasty – carbohydrate sources : organic whole grains, whole grain breads; carrots and beets. Also consider yams, sweet potatoes, squash (e.g., butternut), pumpkin, turnips, parsnips, rutabagas, and kohlrabi. These can be served mashed, in casseroles, or seasoned in any number of ways in steamed & stir fry dishes.

 

   Desserts and Sweeteners

- Sweeteners : try date sugar, molasses, brown rice syrup, maple syrup, sucanat, honey or monk fruit in small quantities. I confess to using organic white or brown sugars on occasion. Experiment !

- Dessert treats : Whole grain banana, carrot or pumpkin bread ; oatmeal or granola cookies ; desserts with almonds, walnuts, hazelnuts or pecans. A slice of sprouted or whole grain raisin toast with a teaspoon of honey makes a great evening snack. Learn about healthy alternative sweeteners and experiment with them in your desserts !


If doing you own baking, bear in mind that by itself, whole wheat flout is rather dense and heavy on the stomach. Substitute part of what your recipe calls for with another, lighter flour- e.g., brown rice, millet, etc. Experiment - adapt your favorite New York Times Cookbook or Joy of Cooking baking recipes to whole grains. Bon Appetit !
 
   Cookbooks

The Moosewood Cookbook ; The Enchanted Broccoli Forest ; Still Life with Menu. All by Mollie Katzen.

Nourishing Traditions, by Sally Fallon, New Trends Publishing. Excellent section on lactic acid fermentation vegetables, e.g., sauerkraut, kimchi (Korea), tsukemono (Japan), – many more.

Diet for a Small Planet and Recipes for a Small Planet, by Francis Moore Lappe. Strong point of these  cookbooks : grain, nut and legume combinations providing balanced proteins for vegetarians.

Raw – The Uncook Book, by Juliano. Regan Books, Harper Collins. Juliano has strong views against animal proteins and fats, which we don't necessarily share. Great aesthetic presentation, however, and a genius for raw food flavors.
                                                         * * * * * * *
Using the dietary principles we’ve provided, you can work with any cookbook or any favorite recipe, adapting and/or substituting as needed. Use whole grain instead of refined flour, reduce and change sweeteners – but let it also be your goal that as you eat better, your food tastes better than ever before !

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  • Home
  • Health
  • Emotional Wellness
  • The Spirit !
  • World B Well
  • LWW Arts and Letters
  • Building Your Personal Wellness Program
  • Living Waters Wellness Articles : Nutrition
  • Living Waters Wellness Articles : Cosmic Nutrition
  • Living Waters Wellness Articles : Environmental Toxic Substances
  • Cognitive Distortions
  • Ways To Help Yourself When You’re Feeling Suicidal
  • Cheerleading Statements
  • Keep It Simple : Dealing with Confusion, Anxiety and Racing Thoughts
  • Stop, Breathe, Think !
  • Characteristics of Healthy Relationships
  • Personal Effectiveness I : How Change Happens
  • Personal Effectiveness ll : Priorities
  • Personal Effectiveness III : Solve Problems Like An RN !
  • Thirty Ways to Waste Less Time
  • Fact Sheet : Understanding, Preventing and Healing Trauma
  • Trauma Informed Care
  • Recovery Oriented Models for Mental Health
  • Recovery and Resiliency Models for Mental Health
  • Resiliency and the Recovery Model of Mental Health
  • Dialectical Behavoral Therapy
  • DBT FAQ's
  • Interpersonal Effectiveness Skills
  • Collaborative Problem Solving
  • Collaborative Problem Solving - "Treating Explosive Kids"
  • "The Healing Earth"
  • The Healing Earth
  • 25 Manners Every Kid Should Have By Age 9
  • 25 Rules for Moms for Raising a Son
  • The Liver : Crucial Organ of Health
  • Cosmic Nutrition : A Cornerstone of Health
  • Cosmic Nutrition and Children
  • Enhancing Cosmic Nutrition in Everyday Life
  • The Age of the Dinosaurs and the Age of the Mammals
  • A Cat Among Raccoons
  • A Sleep of Prisoners
  • Rain From Heaven
  • Otterly Lovely !
  • As it is in Heaven
  • Held
  • Letter of St Paul to the Philippians
  • Sistine Madonna
  • Bruckner Motet : Locus Iste
  • Bruckner Symphony #7
  • Skating Away .......
  • Morning Protein Snacks
  • Afternoon or Evening Carbohydrate Snacks
  • Taste Tips in Support of a Healthy-Liver Diet
  • Morning Snacks and Evening Snacks
  • Benefits of Drinking Water
  • Correct Timing to Drink Water
  • Ten Health Benefits of Cold Showers !
  • Snowbanks North of the House
  • "The Book Thief" by Markus Zusak
  • Seaside Hotel
  • Calling All Angels
  • Children
  • Destiny !
  • Biography Work
  • Social and Antisocial Forces - Introduction
  • Social and Anti-Social Forces in the Human Being
  • The Drama of a Child's Developing Constitution
  • Good and Evil : Individual Karmic Questions
  • No Place to Hide in a Toxic World
  • How Much Harm Do Environmental Toxins Really Cause Our Society ?
  • Environmental Toxic Substances : What Every Parent Should Know
  • Interview - Rik Deitsch
  • Environmental Toxic Substances : Take Social and Political Action
  • Environmental Toxins : Protect Yourself and Your Loved Ones !
  • Liquid Zeolite : Nature's Best Detoxifier
  • How Safe are Your Skin and Body Care Products ?
  • Liquid Zeolite : Product Review by Dr Gabriel Cousens
  • Links Between Environmental Toxins and Chronic Illness
  • The Autoimmune Epidemic - Interview with Donna Jackson Nakagawa
  • The Surge in Autoimmune Illnesses Linked to Environmental Toxins
  • Book Review : The Autoimmune Epidemic
  • The Fullness of Life
  • Introducing Threefold
  • The Threefold Social Idea
  • Rights Life Today : An Introduction
  • False Paths in Rights Life : Political Parties
  • False Paths in Rights Life : Problems of MINDSET
  • Leadership in the Realm of Rights Life
  • Rethinking Philanthropy
  • Rethinking Philanthropy : Ways, Means and Measures
  • Living Waters Wellness Resources : Rudolf Steiner's Threefold Social Idea
  • Planting the Seeds of Threefolding
  • The Threefold Social Order
  • Book Review : A Way Forward : From Social Illness to Social Health
  • Think It Right !
  • Working with a Verse
  • Verses for Individuals, Children and Groups
  • Overcoming Nervousness
  • Reincarnation and Karma
  • "Spiritual Science"
  • Facing Karma
  • Liquid Zeolite : Product Review by Dr Gabriel Cousens
  • Behavior Abnormalities Associated with Heavy Metals
  • Socipathy : further readings
  • The "I Am" Words of Christ"
  • Michaelmas
  • The Business Oath
  • Death from Birth Defects
  • The Conditions of Esoteric Training
  • The Many Benefits of Hydrogen Peroxide
  • The Six Subsidiary Exercises
  • Newborn Might and Strength Everlasting
  • Greatness in leadership : looking to examples from the past
  • Keeping Our Own Side of the Street Clean
  • Meditation for Courage
  • Education for Adolescents
  • George Washington's Prayer
  • Allergic Sensitivity : The Immune Response as a Learning Process
  • Prevention and Immunization
  • Preventing Illness and Promoting Health
  • Mobile Communications and Electromagnetic Pollution
  • The Meaning and Purpose of Illness
  • Permaculture !
  • Fever and its Treatment
  • To Romance Your World
  • Beauty - Images from Ruta Hallam
  • Support Living Waters Wellness !
  • Building Your Personal Wellness Program
  • A Hard Rain's Gonna Fall
  • Christianity
  • Beauty - Images from Ruta Hallam
  • Trauma-Informed Care : What ​ It Is, and Why It’s Important
  • Take This Tough Challenge - Or Don't Vote !
  • Culture, Law and Economics
  • About Novalis
  • The InPower Movement
  • Eros and Fable : Novalis
  • Psalm 139
  • Prayer
  • Goodness, Beauty and Truth
  • Blog
  • ​What to DO about the FLU
  • Practical Training in Thought
  • The Education of the Child
  • John the Baptist
  • The Path of Higher Knowledge
  • SBAR
  • New Page
  • The Prologue of the Gospel of St John
  • Three Verses for Hard Times
  • The Creed of Rudolf Steiner
  • LWW Arts and Letters