LET’S GET STARTED
Find out what to do on The Hallelujah Diet and how to do it! We’ll talk about juicing, enzymes, raw foods, menu planning, shopping for healthy food and kitchen organization. We also answer your questions about the Hallelujah Diet and lifestyle while you enjoy fresh juice and living food to help your body start its self-healing journey! Time (10:30 am – 1:30 pm) Call to register for this class.  Cost: $30.00 per person $45.00 for couples (includes food and a resource book)
February 25^th

WORKING IN THE KITCHEN WITH JUDY
In this new class for 2012 get hands on experience preparing Vegan food. Join Judy for two FUN filled days preparing many of her fabulous unique nutritious (fun) recipes.  This class will be held 2 Saturdays in March from 10:30 am – 3pm. (Cost for the series is $99.95). Call early to register, limited numbers will be accepted.
March 3^rd – Drinks, Appetizers & Salads
March 10^th – Main Entrée, Snacks & Desserts

Judy’s two books are now available for purchase: “Full Day Menus” – a collection of over 65 Vegan recipes from the Series of Disease Prevention classes. $18.95 and “In the Kitchen with Judy” – a collection of over 130 vegan recipes, menu planning tips and educational facts that Judy has compiled from these classes. $21.95. Buy both and get 20% off until March 3^rd

The next sale days are Family Sale days February 21^st – 25^th when we will be featuring all the JUICEMAX powders – you will save 20% on each of these BarleyMax, CarrotJuicemax, BeetMax, and TrioMax (quantities limited to 3 of each per family).

Here is a list of the other Holiday Sales for 2012: Check the Holiday Sale Week tab often to know what we have on sale.  A great way to stay stocked up with the products that help you to stay on the Hallelujah Diet and Lifestyle!

Easter Sale week: April 9^th – 14^th

Victoria Day sale week: May 22^nd – 26^th

Canada Day sale week: July 3^rd – 7^th

Mid-Summer sale week: August 7^th – 11^th

Anniversary sale week: September 10^th – 15^th

Thanksgiving sale week: October 9^th – 13^th

Twelve days of Christmas sale: December 10^th – 22^nd

Continuing on the Road again – these free lectures are weekday evenings at 6:30 pm

March trip #1
March 26^th – Brantford, ON at the Bellview Community Hall 55 Tom Street, N3S 2T6
March 27^th – Woodstock, ON at the Microtel Inn/Suites 811 Athlone Avenue, N4V 0B6
March 28^th – Mount Forest, ON at the Firehall 381 Main Street North, N0G 2L1
March 30^th – Waterloo, ON at the Knights of Columbus 145 Dearborn Place, N2J 4N5

So I am suggesting a better way to get back on the road to better health – the best way to do this is to  PLAN – plan a better diet, plan an exercise routine you can actually do – and without too much effort you will improve your lifestyle and your health along the way!

The most important thing is to be POSITIVE!  A good attitude will make life seem so much better.   Another thing you need to do is get up early! So that you have a good start to your day to do the things that need to be done and the things that are important to you!  Last you need to plan getting to bed early so that you get the best rest at the right time, change your old habit of staying up late.

Judy’s Hallelujah Leap Year Plan: The idea is to follow the Leap Year Plan 6 days a week – leaving 1 day a week so you can eat out with family or friends or just take a break from the plan.

Day 1     Week 1

It can be easy to follow the Leap Year Plan by registering with us and getting your 30 day booklet that helps you to follow the easy steps to a better and happier lifestyle (which is available if you buy the supplies below).  This is what you will need for less than $10.00 a day to follow the Leap Year plan for a month:

1 BarleyMax (Berry or Mint): you take 1 tsp 3 times each day
1 CarrotJuiceMax
1 BeetMax: you mix this by using 1tsp carrot and ½ tsp beet 2 times each day
1 B-Flax-D: you use 2 tbsp each day in your morning smoothie
24 Survival Bars: you have 1 each day for breakfast
24 Snack Bars: you have 1 each day as a snack in the afternoon

You will save 20% on the above items when you register with us for the Leap Year Planning booklet.  That is a savings of $55.60 and you will get the Make Me Ready DVD for FREE! (a $25 savings)

Each week you will also need to buy the following groceries:
Smoothies: 3 bananas (1/2 per day), 1 bag of frozen fruit (1/2 cup per day), 2 tbsp B-Flax-D per day
Lunches: veggies for 6 lunches, ingredients to make 2 salad dressings for dips (alternate each day)
Suppers: greens and veggies for your large salad and then a soup or stew
Evening snack: 6 pieces of fruit (apples, oranges, pears, grapes, berries …… just to name a few)

As you get better at planning you might make some of the other suggested lunches, desserts and suppers in our books. If you do not already have Judy’s book “In the Kitchen with Judy” you can buy it for 20% off so that you will have plenty of suggestions for fabulous, fast and easy meals!

Part of the Leap Year Plan is to do some kind of exercise for 20-30 minutes 5-6 days a week, by just walking, or doing the aerobic exercise, or
following the Fit 10 program or using the rebounder. So to help, you can take 20% off any of the exercise equipment we have: the rebounder, Fit 10, Pedometer, or Exerstider Walking Poles!

The Leap Year Plan is available by calling our toll free number 1-866-478-2224 before January 31/12.

The kidneys, each about the size of a fist, play three major roles:

• removing waste products from the body, keeping toxins from building up in the bloodstream
• producing hormones that control other body functions (regulating blood pressure & producing red blood cells)
• regulating the levels of minerals or electrolytes (e.g., sodium, calcium, and potassium) and fluid in the body

After the blood has circulated through the body, it passes into the kidneys. The kidneys filter waste products and excess salt and water out of the blood, and pass these out of the body as urine. The kidneys also make hormones that control blood pressure, as well as maintain bone metabolism and the production of red blood cells. It’s a serious problem when the kidneys stop working.

Living with Chronic Kidney Disease: There are some ways to prevent or slow down the progression of kidney disease.

Wellness is a state of physical, mental and social well-being. Factors that help achieve wellness include:

• A well-balanced diet
• Regular physical activity (ideally 45-60 minutes four to five times per week)
• Good blood pressure control
• Good blood glucose control if you have diabetes
• Stopping smoking
• Managing anemia (maintaining a normal blood count)
• Weight control
• Limiting daily alcohol to two drinks or less
• Taking medications as prescribed

Healthy Foods for People with Kidney Disease: Red bell peppers, cabbage, cauliflower, garlic, onions, apples, cranberries, blueberries, raspberries, strawberries, cherries and red grapes (for detailed info about each of these foods check out my book, Full Day Menus by Judy Fleming available at Hallelujah Acres Canada)

Here is a fabulous recipe to try with some of these great foods:

Cranberry Grape Pudding: Soak the dates for 1 hour then drain. Put the following Into your blender:

1 cup cranberries (raw or frozen)
½ cup red grapes
½ cup dates (soaked and drained)
½ cup ground flax seed
½ tsp of each: allspice, cloves, nutmeg

Blend until smooth then put aside. In a separate bowl put the following chopped fruits:
2 of each: pears & apples
1 cup pineapple
½ cup raisins or currants

Set this aside and make the nut crust below:

Almond Crumble: Soak the almonds overnight then drain. In food processor grind:
1 cup almonds
½ cup dates

Process until mixed well so that it is a crumble.

Layer the cranberry mixture, then the crumble, then the pear/apple mixture in a dessert glass.  Serve cold – this will keep overnight in the fridge.

Today, more than 9 million Canadians live with diabetes or prediabetes.

• 3 million with diabetes (2.5 million diagnosed, 700,000 undiagnosed)
• 6 million with prediabetes

It is anticipated that more than 400 million people worldwide will live with the disease by 2030.

Diabetes is a chronic, often debilitating and sometimes fatal disease in which the body either cannot produce insulin or cannot properly use the insulin it produces. This leads to high levels of glucose in the blood, which can damage organs, blood vessels and nerves. The body needs insulin to use glucose as an energy source.

Type 1 diabetes is an autoimmune disease that occurs when the pancreas no longer produces any insulin or produces very little insulin.

Type 2 diabetes is a disease that occurs when the pancreas does not produce enough insulin to meet the body’s needs and/or the body is unable to respond properly to the actions of insulin (insulin resistance).

The serious complications
• Diabetes can shorten life expectancy by 5 to 15 years
• 80% of Canadians with diabetes die from a heart attack or a stroke
• 42% of new kidney dialysis patients in 2004 had diabetes
• Diabetes is the single largest cause of blindness in Canada
• 7 of 10 non-traumatic limb amputations are the result of diabetes complications
• 25% of people with diabetes suffer from depression

People with diabetes can expect to live active, independent and vital lives if they make a lifelong commitment to careful diabetes management, which includes the following: Education, Physical Activity, Nutrition, Weight Management, and Lifestyle Management.

Diet Guidelines to reduce Diabetes (or any other major disease)

• avoid refined starches, such as bread and pasta
• avoid fruit juice and dried fruits
• avoid all sweets, except fresh fruit in reasonable amounts 1-3 servings per day (the best fruits are those with less sugars such as: grapefruit, oranges, kiwi, berries, melons and green apples)
• avoid all oils, raw nuts are permitted (one ounce per day) – raw coconut oil/butter would be best choice of oil
• limit or avoid all animal food that consist of high saturated fats
• green vegetables and beans should make up the most of your daily food
• exercise daily

If these guidelines were followed by the general public, diabetes, heart and stroke would practically disappear from our society!  So what should we eat to prevent diabetes? The same foods that help to manage weight – here are just a few: Apples, beans, peppers, berries, broccoli, Brussels sprouts, celery, cinnamon, coconut, cucumber, flaxseed, greens, kale, mushrooms, pears, sea vegetations, spinach. All of these are best in the raw form.

Here are two recipes to try from my book (mention this article and get 10% off the book!

FULL DAY MENUS:  A collection of Vegan Recipes from “In the Kitchen with Judy as she Talks About Disease Prevention”.  BREAKFAST   /   LUNCH   /   SUPPER   /  and …. DESSERT! by Judy Fleming

Flax Pepper Crackers:
In a large bowl soak the flax seed in water for ½ hour while getting the rest of the ingredients ready:
2 cups freshly ground flax seed and 2 cups water

Put the following in your food processor and process well:
1 cup of each: chopped tomatoes & red bell peppers
½ cup of each: chopped onion & celery
1 tsp of each: curry powder, turmeric, sea salt
2 cloves of garlic

Add this pepper mixture to the flax mixture, water and all, and stir well.

Spread onto a Paraflex lined tray (about ¼” thick). To make crackers score in 2″ squares or leave un-scored to make a pizza crust.  Put into your dehydrator for 6-8 hours.  When firm, turn onto the fine-mesh screen and dehydrate for another 2-4 hours until crisp.

Red Pepper Seed Cheese:
In your food processor put the following:
2 red peppers diced
¼ cup chopped red onion
½ tsp of each: paprika & cayenne pepper
1 cup of each: soaked sunflower & pumpkin seeds
2 tbsp nutritional yeast
2 lemons juiced

Process on high until creamed (add more lemon juice to make it creamier).  Keeps well for 3-4 days in fridge.

Serve with veggie sticks (such as carrot, celery and cucumber) or the flax crackers above.

Broccoli Crunch Salad: In your food processor shred the following

• 1 small cauliflower
• the stems from a bunch of broccoli (put aside the floret tops)

Put this into your large bowl, then add the following:

• ½ cup organic raisins
• ½ cup sunflower seeds (that have been soaked then drained)
• the floret tops of broccoli in small pieces
• fresh corn cut from 2 cobs
• 1 cup celery (thinly chopped)
• 1 cup red pepper (thinly chopped)

Mix all the ingredients well, toss well with the dressing below.

Dressing: Put the following into your blender and blend until creamy

• ¼ cup sunflower seeds
• ¼ cup Apple Cider Vinegar
• 1 tbsp honey
• 1 tsp garlic powder
• ½ tsp cloves

Put in the fridge until ready to serve.  This keeps well if made the night before. Just before serving add 1 avocado diced.  This also looks good when you serve it on a bed of Spinach!

Raw Pumpkin Pie: Before I started this Hallelujah lifestyle, I loved pumpkin pie, now I love this great raw pie instead and have pleased many friends with it!

Filling: This is best done in a Champion or Green Star Juicer using the blank screen

Soak the following for 30 minutes

• ¾ cup organic dates
• ½ cup organic raisins
• ¼ cup sunflower seeds

Peel and cut 3 medium yams (or sweet potatoes or pumpkin) into chunks.

Drain dates, raisins and seeds reserving the water.  Put the pieces of yams and dates, raisins and seeds alternately through the juicer. You will need a large bowl to catch them (this will give you 3-4 cups).

Transfer this pulp mixture to the food processor and add the following spices:

• 1 tsp of each: cinnamon, nutmeg, allspice, ginger

Process well.  It will take a few minutes and you might need to add some of the water from the soaked dates/raisins.  Be careful not to make it too wet (you can add 2 tbsp of freshly ground flax seed as a thickener if needed).

Continue blending until smooth and creamy. Pour filling in the crust, sprinkle with coconut and refrigerate for at least 1 hour.  This can be served as a raw pudding in a fancy dessert bowl without the crust.

Almond Crust

Prepare crust before and keep in the fridge or freezer. Soak nuts overnight then drain before grinding.

In food processor grind:

• 1 cup almonds
• ½ cup dates

Process until mixed well, then pat it into the pie plate to make a 1/4″ thick crust.

This week I would like to stop and reflect on the true meaning of CHRISTMAS, the birth of Jesus Christ, our Savior and Redeemer.

Matthew 1:18-25

This is how the birth of Jesus the Messiah came about: His mother Mary was pledged to be married to Joseph, but before they came together, she was found to be pregnant through the Holy Spirit. Because Joseph her husband was faithful to the law, and yet did not want to expose her
to public disgrace, he had in mind to divorce her quietly. But after he had considered this, an angel of the Lord appeared to him in a dream and said,

“Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”

All this took place to fulfill what the Lord had said through the prophet: “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).  When Joseph woke up, he did what the angel of the Lord had commanded him and took Mary home as his wife. But he did not consummate their marriage until she gave birth to a son. And he gave him the name Jesus.

Luke 2:1-20

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world.  (This was the first census that took place whileQuirinius was governor of Syria.) And everyone went to their own town to register.  So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. He went there to register with Mary, who was pledged to be married to him and was expecting a child. While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people.

Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.  This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”  Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” 

When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”  So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them. But Mary treasured up all these things and pondered them in her heart. The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.

Matthew 2:1-12

Now when Jesus was born in Bethlehem of Judaea in the days of Herod the king, behold, there came wise men from the east to Jerusalem, Saying, Where is he that is born King of the Jews?, for we have seen his star in the east, and are come to worship him.  When Herod the king had heard these things, he was troubled, and all Jerusalem with him.  And when he had gathered all the chief priests and scribes of the people together, he demanded of them where Christ should be born.  And they said unto him, In Bethlehem of Judaea: for thus it is written by the prophet, And thou Bethlehem, in the land of Juda, art not the least among the princes of Juda: for out of thee shall come a Governor, that shall rule my people Israel.  Then Herod, when he had privily called the wise men, enquired of them diligently what time the star appeared.

And he sent them to Bethlehem, and said, Go and search diligently for the young child; and when ye have found him, bring me word again, that I may come and worship him also.  When they had heard the king, they departed; and, lo, the star, which they saw in the east, went before them, till it came and stood over where the young child was.  When they saw the star, they rejoiced with exceeding great joy.

And when they were come into the house, they saw the young child with Mary his mother, and fell down, and worshipped him: and when they had opened their treasures, they presented unto him gifts; gold, and frankincense, and myrrh.  And being warned of God in a dream that they should not return to Herod, they departed into their own country another way.

Fibromyalgia is a condition involving chronic musculoskeletal pain accompanied by excessive fatigue and exhaustion.  The disorder is chronic, widespread, and can trigger extreme discomfort: even a gentle touch can cause a fibromyalgia patient to experience severe pain.  In the medical community, there is substantial controversy surrounding the disease. Historically, fibromyalgia has been classified as a musculoskeletal disease, but recent research points to potential causes within the central nervous system. Although the precise cause remains unknown, it is believed that the brain is responsible for this disorder. 

Typically, the pain is located in the muscles and soft tissues surrounding the joints and in skin and organs throughout the body. Often onset is subtle, possibly affecting only one area, but over time, multiple sites are affected. The most common sites of pain include the neck, back, shoulders, arms, and legs, but any body part can be involved. Although symptoms vary in intensity and pain can be very severe, fibromyalgia is not life-threatening, nor does it lead to muscle or joint damage.

The causes of fibromyalgia are unknown, but several contributing factors, such as an infectious illness or trauma, have been hypothesized. Exposure to a physical, emotional, or environmental stressor may act as a trigger in predisposed individuals (genetic factors appear to play a role) and also tend to cause exacerbation of the symptoms. Chemical abnormalities in the brain may result in pain amplification (due to abnormal sensory processing). It has also been suggested that sleep disturbances are not only symptoms, but a potential cause of fibromyalgia.

The proper combination of healthy food and exercise will help you live a healthy, prosperous life.

Foods to eat: Foods high in antioxidants, such as berries, cherries, tomatoes, bell peppers. Use only healthy oils such as extra virgin olive oil or coconut oil. Flaxseed is rich in Omega-3 fatty acids, which help the body alleviate pain.  Greens such as kale, spinach, and BarleyMax along with other veggie juices provide high nutrients.

Foods to avoid: processed foods, baked goods such as breads and pastry, foods high in sugars, foods with additives

Veggies & Exercise for Pain Relief: Exercise may be one of the most important factors for Fibromyalgia sufferers to consider when searching for ways to reverse their symptoms.  Regular exercise and/or aerobics are, in fact, even more important for people with Fibromyalgia than for those without it—and may actually help to reduce the pain. Aerobic exercise is known to raise the body’s serotonin levels, which in turn stimulates endorphin production. Endorphins are brain chemicals that act as the body’s natural pain killers, whose effectiveness has been compared to morphine. Thus, with more exercise come more endorphins and the potential for less pain.

More information: you can get the full article in my book FULL DAY MENU PLANS by Judy Fleming, where I have gathered information about this disease as well as eight other major diseases and then full day menus incorporating the foods that will help us to prevent these diseases.  Mention this article and get 10% off Judy’s books that will give you over 200 recipes for a Healthier Diet.

Try this recipe for a breakfast that is both raw and healthy! 

Flax Seed Cereal with a Nut butter Smoothie – try this recipe from the book

Ingredients: this makes enough for 2 people – put the following in a blender and blend well until creamy:
1 ripe banana sliced
2 tbsp your favorite nut-butter
1 tsp honey
1 cup cold water (or raw almond milk)
1 cup ice cubes (if your banana is frozen you do not need)

Pour this mixture over ¼ cups freshly ground flax seed and mix into a porridge consistency.

Osteoporosis is a disease that affects your bones, weakening them, making them more likely to break.  Low bone mass is a main characteristic of osteoporosis.  This bone loss does not occur overnight but over the course of several years.  Sometimes the first sign anything is wrong is a broken bone.

While you may feel alone with a diagnosis of osteoporosis, the truth is that 1 in 4 women over the age of 50 have osteoporosis and 1 in 8 men. Almost 2 million Canadians suffer from this disease.  The cost of treating osteoporosis and the fractures it causes is estimated to be $1.9 billion each year in Canada alone.

The statistics related to hip fractures are particularly disturbing.  There were approximately 25,000 hip fractures in Canada in 1993.  Eighty percent of hip fractures are osteoporosis-related.  Hip fractures result in death in up to 20 percent of cases, and disability in 50 percent of those who survive.

Regular physical exercise along with adequate intake of calcium and vitamin D are important to building bone strength and balance.  The best way to get your Vitamin D is by getting out in the sun.  As the saying goes “you are what you eat.” Vitamin D and calcium are very important and help promote healthy bones.

Eating foods that are rich in these nutrients can be very helpful in maintaining and/or improving your bone health.  Calcium helps bones and teeth stay strong.  Bones require calcium to maintain their strength.  Maintaining an adequate calcium intake is an important step towards good bone health throughout life.  The main goal of good calcium nutrition is to maintain an adequate supply so that our body does not have to dip into the reserve of calcium in our bones.

Foods high in Calcium: the best source is from our raw whole foods and vegetable juices; Seeds (such as flax, poppy, sesame, and chai), almond
butter, almonds, mung beans; Vegetables juices, barley and alfalfa grass juices; Vegetables: radishes, horse radish, broccoli, chestnuts, most dark
green leafy vegetables (such as kale, spinach and dandelion), hazelnuts, sea vegetables (kelp), turnip greens, garlic, squash, bok choy, celery, olives, parsley, fennel, parsnip, watercress and onion; Fruits: dried fruits (such as figs, mangos, apricots, raisins and prunes) black currants, berries, kiwi, papaya, dragon fruit.

Here is a great recipe for you to try for an easy breakfast or snack!

Dried Fruit Granola: soak the nuts and seeds for 3-6 hours then drain them before using in a recipe.
Put in a large bowl the following ingredients:
1 cup of each: sunflower & pumpkin seeds                    ½ cup organic oatmeal
½ cup raisins                                                                   ½ cup organic unsweetened coconut
¼ cup of each: poppy & sesame seeds (these need not be soaked for more than 1 hour)
½ cup of each organic dried fruit: apricots, figs, prunes (chop into small pieces)

Toss well with 3 tbsp maple syrup then spread over a Paraflex line dehydrating tray and dehydrate for 4-8 hours

Granola – is always a quick and tasty snack and it can be sprinkled on top of most pudding desserts and creamed pies for added taste and great fiber!

WHAT A GREAT GIFT IDEA: This is just one of the 65 recipes in Judy’s new book “FULL DAY MENUS”.  Just mention you read this week’s update and you will get 10% off on this great book until Christmas!