New Book

The Sunfood Diet Success System
By David Wolfe

The Sunfood Diet Weekly
Guideline and Menu Plan
Copyright © 1998 Nature's First Law

Guidelines

Green-Leafy Vegetables, Fruits, and Fats:

A fruit is any natural food containing seeds (e.g. tomato is a fruit, cucumber is a fruit). Eat fruits with seeds (avoid seedless hybrid fruit).

All types of vegetables are great, however, preference should be given to green-leafed vegetables. Avoid hybrid vegetables (i.e. carrots, beets, potatoes).

All types of raw plant foods which contain fats help transition over from cooked foods to The Raw-Food Diet. They fill you up and satiate your hunger. These include avocados, olives, coconuts, nuts, seeds, etc.

If one is sensitive to sugar, it is a good idea to add oils (flax, olive, etc.) to smoothies or fruit salads. This will allow a slower time-release of sugar into the blood. If one is extremely sensitive to sweet fruits, replace sweet fruits in the morning with grapefruits, cucumber, tomatoes, or other low-sugar fruits. Some sweet fruit, however, is necessary in the diet.

Eat nuts and seeds moderately. Quantities should be kept to less than 2.0-2.5 pounds (0.9-1.2 kg) of nuts per week. Eat nuts with green-leafed vegetables for ideal digestion. If one is sensitive to nuts, then replace all nuts listed in the menu below with avocados or olives.

All daily menus should contain a healthy balance of green-leafed vegetables (i.e. chard, collards, lettuces, kale, spinach, etc.), sugary fruits (oranges, melons, mangos, papayas, etc.), and fatty foods (i.e. avocados, olives, nuts, seeds, etc.). Chlorophyll foods build the structure of the body. Sweet fruits fuel the system with glucose. Fats lubricate and oil the body.

Salad Dressings:

For salad dressings combine a raw plant fat with a sugar. For example, we can blend half an avocado with an orange in the blender and pour that on our salad as dressing. If we look at most commercial salad dressings on the market, we can see they consist of two basic ingredients a fat (oil, pasteurized dairy milk) and a sugar (high fructose corn syrup). People love fats and sugars with greens because they complete the Sunfood Triangle!

Water:

The amount of water one drinks should be dictated by thirst. Raw fruits and vegetables contain so much high-quality water one may find that thirst disappears. If you drink water, drink distilled water with a squeeze of lemon at least 30 minutes before you eat a meal -- drinking water after a meal dilutes the digestive juices and interferes with digestion. If distilled water is not available, look for Evian water in glass or, if not available, in plastic.

Alcohol: If one drinks, s/he should preferentially choose wine over all other alcohols. Most wines have not been heat-processed. Seek out organic/no-sulfite varieties.

All beers are brewed (cooked). One should choose dark beers with more minerals preferentially over refined commercial beers. Dark beers have a less dramatic effect on blood sugar levels.

Gradually letting go of alcohol will increase the strength of one's immune system and decrease the risk of an early death in an accident.

Dairy Products: Any pasteurized dairy products have long-range destructive effects on health and the digestive system. The only reason pasteurized dairy products are found in stores is because they have a longer shelf life than raw dairy products and thus they bring more money to the dairy industry.

If dairy products are included in the diet, they should be raw. Children who simply refuse to eat healthy portions of green-leafed vegetables may have raw dairy products in their diet for calcium.

Soy milk is also a bettter option than cooked milk. It has a high-fat content, and may be used to "cut" tea or coffee.

Chewing:

Be sure to fully chew every mouthful of food. The famous Dr. Fletcher recommended 50 chews per mouthful.

Try eating with chopsticks instead of kitchen utensils as they will help to slow the rate of your eating.

Transitional Strategy:

Eat as high a percentage of raw-plant foods in your diet as possible. Feel free to eat large quantities of raw plant foods if you feel so inclined. Discover sources for raw organic foods either locally or through mail order (reference the Resources section at the end of this book). Items which may be unfamiliar such as flax seed oil or spirulina may be found at the health-food store or through mail order.

Any cooked foods should preferentially be eaten in the evening and then only one type at a time. Always combine any cooked food with the evening's large salad and freshly-made vegetable juice.

Cooked starches should be those which are lower on the Glycemic Index Chart shown in Lesson 11: The Secret Revealed, Sugar such as yams or sweet potatoes.

Transitioning off of red meat initially, then pork, chicken, and finally fish is an excellent way to let go of animal foods. For all the reasons I have outlined in this book, it is very important for our own health and success to let go of these food quickly.

Remember the simple rule: Simplicity is bliss.

Be flexible. Be easy on yourself. Transition at your own pace.

Unless otherwise stated, all menu items should be raw, plant-based, and organic.

Quantities On The All-Raw Diet:

Feel free to eat large quantities of fruits and vegetables. You may eat less than I recommend here, however, I want you to feel free to enjoy abundant natural foods. Follow the guidelines laid out in The Sunfood Triangle. Natural raw nutrition coupled with daily exercise is the foundation of perfect health. The All-Raw Menu is designed for an active 145-175 pound (66-80 kg) individual. Those of a lighter weight and/or who are less active can adjust the quantities down accordingly.

Women, suggested daily maximum intake: 6 pounds (2.7 kg) of fruit 2.5 pounds (1.1 kg) of vegetables 0.25 pounds (0.11 kg) of nuts or seeds

Men, suggested daily maximum intake: 7.5 pounds (3.6 kg) of fruit 3 pounds (1.4 kg) of vegetables daily 0.33 pounds (0.15 kg) of nuts or seeds

The All-Raw Diet Weekly Menu (Spring/Summer):

Day 1: Monday Morning: 3 pounds (1.4 kg) of watermelon (not seedless).

Afternoon: 2 mangos. 1 avocado. 3 sticks of celery.

Snack: 2 mangos.

Evening: One large lettuce, cucumber, tomato, and green onion salad with one handful of raw sunflower seeds, two avocados, and a fresh-squeezed lemon.

Day 2: Tuesday Morning: One large honeydew melon. The water of 2 coconuts.

Afternoon: 4 oranges. One small green-leafed vegetable salad (containing at least 3 ribs of celery) with 10-20 walnuts and fresh-squeezed lemon.

Snack: 2 oranges.

Evening: Large salad containing 80% green-leafed vegetables, 2 avocados, and an orange squeezed as dressing. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables, 40% other vegetables or fruits (i.e. apple, cucumber, yam, etc.).

Day 3: Wednesday Morning: 2-3 apples. 10-20 pecans or macadamia nuts with lettuce.

Afternoon: Cucumber, tomato, zucchini mixed salad. Squeeze an orange into the salad as dressing.

Snack: 2 apples. Assorted greens (green cabbage, lettuce, endive).

Evening: Large salad containing 80% green-leafed vegetables including kale or spinach eaten with 20-30 macadamia nuts, and an orange squeezed as dressing.

Day 4: Thursday Morning: 1/2 quart (1/2 liter) of freshly-made grapefruit juice.

Afternoon: 2 bowls of berries (strawberries, blueberries, etc.). One small lettuce salad with cucumber. 1 avocado.

Snack: 2 mangos.

Evening: Large salad containing 80% green-leafed vegetables, 20-30 almonds, and an orange squeezed as dressing. Add several servings of raw dulse seaweed to the salad.

Day 5: Friday Morning: 3-4 oranges (eat the white pith too!). 10-20 macadamia nuts with lettuce.

Afternoon: Cucumber, tomato, okra, zucchini mixed salad. Add high-quality extra virgin cold-pressed olive oil as dressing.

Snack: 2 oranges. Assorted greens (spinach, baby bok choy, endive).

Evening: Large salad containing 80% green-leafed vegetables, 2 avocados, and an orange squeezed as dressing. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables, 40% other vegetables or fruits (i.e. pear, zucchini, asparagus, etc.).

Day 6: Saturday Morning: 30-40 berries (strawberry, blueberry, etc.) mixed with lettuce or mixed with 1 avocado.

Afternoon: 1 cantaloupe. 1 quart (1 liter) of freshly made vegetable juice containing at least 50% green vegetables, 50% apples or pears.

Snack: 1 handful of sunflower seeds.

Evening: Large salad containing 80% green-leafed vegetables including 3 ribs of celery, 2 avocados, and high-quality extra virgin cold-pressed olive oil as dressing. Add several servings of raw dulse seaweed and grated raw garlic to the salad.

Day 7: Sunday Morning: No breakfast.

Afternoon: The water of 2 coconuts. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables, 40% other vegetables or fruits (i.e. asian pear, broccoli, cauliflower, etc.).

Snack: 2 apples. 2 ribs of celery.

Evening: Large salad containing 80% green-leafed vegetables, 1 avocado, dulse seaweed, and an orange blended with raw, unhulled tahini as dressing.

The All-Raw Diet Weekly Menu (Fall/Winter):

Day 1: Monday Morning: 2 young coconuts, with coconut meat and water blended together in a cream. If young coconuts cannot be found, blend 2 avocados with mature coconut water.

Afternoon: 5 oranges. 2 avocados. Spinach leaves.

Snack: 3 oranges.

Evening: One large spinach salad containing cucumber, tomato, and green onion salad with 1 avocado and fresh-squeezed lemon.

Day 2: Tuesday Morning: One large papaya eaten whole or blended with orange or lime juice.

Afternoon: 4 oranges. One small green-leafed vegetable salad (containing kale or spinach) with 10-20 almonds and fresh-squeezed lemon.

Snack: 2 oranges.

Evening: Large salad containing 80% green-leafed vegetables, 2 avocados, cayenne pepper, and an orange squeezed as dressing. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables, 40% other vegetables or fruits (i.e. squash, peppers, okra, etc.).

Day 3: Wednesday Morning: 1 quart (1 liter) of freshly-made orange juice mixed with 1/2 avocado or 3 teaspoons of flax seed oil. (Mixing a fat with a sugar for breakfast will time-release the sugar for more endurance energy).

Afternoon: Cucumber, 10 pitted dates, lettuce mixed salad. Squeeze an orange into the salad as dressing.

Snack: 2 persimmons. Assorted green leaves (lettuce, spinach, endive).

Evening: Large salad containing 80% green-leafed vegetables eaten with 1-2 cups of raw nuts, and an orange squeezed as dressing. Add several servings of raw dulse seaweed to the salad. Add 30-40 Sun-ripened olives (if available).

Day 4: Thursday Morning: 2 large pomegranates and 3 oranges cut and juiced on a citrus juicer. Blend with 0.5 ounces (0.015 liters) flax oil if desired.

Afternoon: 8 dried prunes. Silicon salad! (see Appendix C: Sunfood Recipes).

Snack: 2 asian pears. Assorted greens (kale, spinach, baby bok choy).

Evening: Nori rolls! Be creative! (see Appendix C: Sunfood Recipes).

Day 5: Friday Morning: 8 tangerines. 1 avocado.

Afternoon: Cucumber, okra, zucchini, onion mixed salad. Add high-quality extra virgin cold-pressed olive oil as dressing

Snack: 2 tangerines. 1 grapefruit.

Evening: Large salad containing 80% green-leafed vegetables, 2 avocados, and an orange squeezed as dressing. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables (including 3 ribs of celery), 40% other vegetables or fruits (i.e. asparagus, apple, cucumber, etc.).

Day 6: Saturday Morning: 1 Papaya mixed with lettuce or mixed with 1 avocado.

Afternoon: 1 cup (0.25 liters) of wheatgrass juice blended or juiced with 3-4 apples or 1 quart (1 liter) of freshly-made vegetable juice containing at least 50% celery, 50% apples or pears.

Snack: 2 apples. 10 almonds.

Evening: Large salad containing 80% green-leafed vegetables (including kale or spinach), 2 avocados, and high-quality extra virgin cold-pressed olive oil as dressing. Add 8 pitted dates to the salad for added zest.

Day 7: Sunday Morning: No breakfast.

Afternoon: 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables (including 3 ribs of celery), 40% other vegetables or fruits (i.e. jicama, pumpkin, etc.).

Snack: 2 pears. 1 zucchini.

Evening: Large salad containing 80% green-leafed vegetables, 3 avocados, and a lemon or lime squeezed as dressing.

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