3 Ways to Reduce Inflammation Naturally

For many years we knew inflammation was a response that happened when we got injured or hurt an area of our body. We saw it as heat, pain and swelling. If you are an athlete or physically active inflammation may be something that is all too common for you. In these instances inflammation is a needed response that flushes the area of toxins, brings nutrients and white blood cells in to heal and restore the area. However, as health sciences have continued to move forward we are discovering that inflammation, if chronic, is at the root of most all chronic health conditions including Alzheimers, diabetes, cancer and many others. Stress, lack of exercise, genetic predisposition, exposure to toxins and your dietary choices can all contribute to chronic inflammation. 

Whether you are looking to reduce or eliminate inflammation due to an injury or are more concerned with long term prevention of chronic health conditions here are 3 ways you can naturally reduce inflammation within your body...

1. Diet

Your diet may play the biggest role in the reduction and reversal of inflammation. One of the biggest changes to the modern Western diet that has caused a marked increase in chronic inflammation is the increase of "bad" fats and a decrease of "good" fats. This imbalance in fat intake causes internal chronic inflammation. 

Increase your intake of "good" fats through increasing the amount of fresh, organic plants based foods in your diet. Good fats are found in plant based foods and the best sources are chia, flax and hemp seeds and oils, avocados, raw nuts and seeds like pumpkin and sunflower and organic extra virgin olive oil. At the same time you want to eliminate your intake of processed, heated and damaged fats like those found in packed, processed and fast foods. Simply eliminate these types of foods all together. Also if you choose to eat meat or animal products you want to ensure you are eating the free range, grass fed, organic versions. These types of animal products have a  higher "good" fat percentage and lower "bad" fat percentage, while factory farmed animals who eat unnatural diets have a very high "Bad" fat percentage and contribute directly to chronic inflammation. 

2. Decrease Stress

Stress in all forms, physical, emotional, spiritual, all takes a physical toll on your body and health. We cannot avoid stress in our modern way of living so instead we must learn and then use healthy stress management practices. In the 30-day Raw Vitality program we teach the use of meditation, deep breathing, exercise and yoga as healthy stress management tools that can be used consistently in life to reduce the stress ion your mind, mind and health. 

A new study has shown that meditation can suppress genes that cause inflammation. In the study, to be published in the February edition of the journal "Psychoneuroendocrinology," subjects showed reduced levels of pro-inflammatory genes after eight hours of meditating, among other alterations in gene-regulating machinery. This correlated with faster physical recovery from stressful situations.

If you are new to meditation but would like to learn how to use it in every day life sign up for one of our upcoming 30-day programs and receive our 30-day meditation program. 

3. Get Active

Studies have continued to show that exercise is a good way to reverse or reduce inflammation. One recent study showed participants who completed 2.5 hours of moderate exercise each week—about 20 minutes a day—lowered their markers of inflammation by at least 12%. Furthermore, those who began exercising midway through the study also significantly lowered their levels of inflammation, meaning it’s never too late to benefit from exercise. 

So how does exercise cut inflammation? Your blood contains a type of protein molecule called “cytokine.” When you exercise, your adipose and muscle tissue release big bursts of cytokines into your blood stream, which Hamer says is likely the cause of the inflammation drop.  

The key to using exercise to reduce inflammation is for it is be balanced and consistent. Over exercising has been shown to actually increase inflammation and other internal injury. Find something you love to do and do it often, 3-5 times a week. Get up from your desk and take a few short walking breaks each day and make sure to get outside in the fresh air and sunshine which helps to alleviate stress and further reduce inflammation. 

To learn the most effective natural healing and preventative health tools join one of our 30-day holistic health programs where we focus on natural eating practices, balanced consistent exercise, healthy stress management and green living practices to reduce your exposure to health harming toxins. To learn more visit: www.rawvitalitytotalhealth.com

Our next online 30-day group program will begin March 16th which will teach you all the tools you need to create long term health and balance for you and your family. 

Raw Vitality teaches

• Fresh eating principals including fresh daily juicing
• Healthy stress management practices like meditation and yoga
• Balanced, consistent exercise
• Green living practices

JOIN OUR ONLINE program beginning Monday March 16th!

Register Here!

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

Raw Vitality Friday Night Farmer's Market Pizza Recipe

Who says healthy has to be boring, bland or not kid friendly?! Keeping dinners fresh and fun for the entire family is important for long term sustainable health and wellbeing. Choosing ingredients that are fresh, organic and plant based are the main factors to keeping your meals health-ful!

Try one of our family friendly recipes from the Raw Vitality 30-day recipe book. Kids love these nutrient dense pizzas and can help choose the veggies they want and make their own pizza pies! The more involved you get kids in choosing and making their foods, the more they will be open to healthy foods. 

This recipe includes a vegan option, making your own basic cashew nut cheese but you can also use organic mozzarella cheese.

Farmer’s Market Pizza

Ingredients:

3 tablespoons flax seed oil, divided

3 cloves organic garlic, minced

1 bunch of organic asparagus

Handful of fresh organic spinach

¼ c Chopped Broccoli Florets

1 Organic Tomato Sliced

1/2 cup fresh snipped chives

1/4 tsp Celtic or Himalayan Sea Salt

1/4 tsp. fresh ground pepper

1 sprouted flax seed or other seed based pizza

crust, spouted is best (can be found in the

frozen section of most natural grocery stores)

1 c basil cashew cheese

Ingredients Basil Cashew Cheese:

2 cups of soaked cashews

1/4 cup oil (olive, hemp or flax)

The juice of 1 organic lemon, freshly squeezed

2 garlic cloves

1/2 teaspoon Black pepper

1/2 teaspoon Sea salt

1/4 c fresh basil, minced

Directions Cheese:

Put all your Basil Cashew Cheese ingredients

into the blender and blend mixture until it

becomes creamy.

You can serve as is or refrigerate for a few

hours if you want a more firm consistency.

Directions Pizza:

Preheat oven at 450

Mix the flax oil and minced garlic

Trim asparagus to about 6 inch spears then toss

in a bowl with the remaining oil

Spread a thin layer of basil nut cheese onto

pizza crust

Top with veggies

Drizzle with remaining oil and garlic

Cook in oven until pizza crust is desired

crispness (should not be long, just long enough

to crisp crust but not over cook veggies)

Enjoy!

Raw Vitality is the only complete holistic health program that teaches you the most effective natural health and preventative health tools in just 30 days. Whether you want to reverse health problems naturally, increase energy and vitality, cleanse and rejuvenate your body, increase healthy longevity or practice natural preventative health care Raw Vitality is your source for creating a lifetime of healthy, vitality and longevity. 

Our next online 30-day group program will begin February 16th! Find your Balance with our Finding Balance program which will teach you all the tools you need to create long term health and balance for you and your family. 

Raw Vitality teaches

• Fresh eating principals including fresh daily juicing
• Healthy stress management practices like meditation and yoga
• Balanced, consistent exercise
• Green living practices

JOIN OUR ONLINE FINDING BALANCE program beginning Monday February 16th!

Register Here!

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

Juicing - One of Your Greatest Natural Health Tools!

We know that one of the most effective natural healing and preventative health tools is to juice fresh daily! Why is that? All health problems are rooted in 2 simple problems - deficiency and toxicity. The small health problems like weight issues, low energy, chronic headache all the way up to the big one like diabetes, cancer and heart disease are all rooted in these 2 root causes! In the 30-day Raw Vitality program we concentrate on eliminating those 2 root causes through specific healing nutritional and living strategies, one of which is daily fresh juicing! If you have ever found yourself asking yourself if you should take a daily multi-vitamin, we recommend that instead you just juice fresh daily, and switch up your ingredients regularly. Nutrients from the fresh juice or easier for your body to digest and use and is a more natural and real way to obtain your nutrients.

Investing in a juicer is a great way to take control of your health and begin practicing natural prevention. If you don't have a juicer you can buy juice but you must follow these simple rules to still obtain the quality and quantity of nutrients you would if you made your juice fresh yourself.

Organic

This is  a must. You cannot detoxify if you are adding in more toxins. Toxins are one of the root causes of weight problems as well as health and energy problems.

Cold Pressed

Know Who Makes Your Juice!

Naked Juice was recently sued for millions of dollars for using the word "natural" when they fill their product with chemicals. This is no surprise as Naked Juice is owed by a large soda-pop company. It's best to buy local, raw juices from Juice Bars and places you know how their juice is made and what's in the juice, should be nothing more then organic juice! Take the time to identify a few places you know you can grab organic fresh juice. 

Making your own fresh juice at home is cheaper, more sustainable and healthier long term. But when you are traveling or don't have time to juice follow the above guidelines to keep your juice healthy!

Raw Vitality is the only complete holistic health program and cleanse that teaches you the most effective natural health and preventative health tools in just 30 days. Whether you want to reverse health problems naturally, increase energy and vitality, cleanse and rejuvenate your body, increase healthy longevity or practice natural preventative health care Raw Vitality is your source for creating a lifetime of healthy, vitality and longevity. 

Our Online Group New Year's cleanse is right around the corner! Become your most healthy in 2015!

Raw Vitality teaches

• Fresh eating principals including fresh daily juicing
• Healthy stress management practices like meditation and yoga
• Balanced, consistent exercise
• Green living practices

JOIN OUR ONLINE NEW YEAR'S CLEANSE beginning Monday January 19th! 

Register Here!

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

The 4 Keys to Total Health

How tired are we of hearing people talk about wanting to loose weight, exercise more, or eat better in the New Year?! We hear people talking about making drastic changes, are excited with them when they begin and let down every time they go back to their old habits. We ourselves are sick of making promises, over committing and under delivering. But the fault is not really ours or theirs, the fault is our approach. It is unnatural to make drastic changes in one area of your life or health. We go in gung ho thinking we are making great changes but going so far over board in one direction we have no choice but to swing back to balance at some point. No carbs, intense work outs every single day, deprivation, starvation, counting calories, none of these work! We know want to be healthier, we want to eat healthier, live healthier and feel healthier for longer!

The answer is to take a holistic or complete approach. When we take a balanced complete approach we are more able to make changes that we are able to continue for long periods of time  Instead of focusing on just one area it is a more balanced therefore more sustainable approach to focus on it all, or the bog picture. Better health means not only eating better, but exercising more consistently, managing stress in a more healthy way and living in a balanced way, it's only when all of these things are in balance that you are able to be in balance and become your most healthy.

Whether you are tired of living with a health problem, or one health problem after another, want to experience more energy more consistently, want to find and be able to maintain your perfectly balanced weight naturally, or want to live and eat in a way that supports healthy longevity and long term health, taking a holistic approach to bring everything into balance is the most effective and sustainable approach.

The 4 Keys to Total Health. 

1. You are What You Eat

This old saying is exactly right. If you want to experience naturally high energy levels and vitality eating foods that are the same will get you to the health you want. Foods that are alive, filled with nutrients, bright colors, absent of all man made chemicals are the foods that will not only help you to experience great levels of energy and health it is also what will help to get rid of health problems and prevent them long term. Living foods are also high in antioxidants and healthy fats, all the raw beauty materials you need to stay naturally beautiful and youthful.

2. Exercise is One of your Greatest Tools

If you have pesky health symptoms, feel like you are dragging or want to prevent health problems, consistent balanced exercise is one of your greatest tools. Over exercising or over stressing your body will not work well, but if you can find exercise and movement that you love, do it in balance and consistently you will not only increase your immunity you will greatly increase your overall energy, stamina and clarity. Exercise has been shown to be a good tool to help prevent and reverse health problems like depression, chronic fatigue syndrome, digestive problems, heart health problems, cancer and diabetes. Even walking outside 20 minutes a day can do wonders. 

3. Stress is Your Nemesis

Nothing can wreck your health and energy like stress. Stress has been shown to age you internally 32 years beyond your calendar age. Stress plays a major role in weight gain, mental health problems, heart problems, diabetes, cancer, digestive health problems, the list goes on and on. If you are trying to get healthier and aren't addressing your stress you will never be able to fully reach your goal. Learning how t  implement healthy stress management practices like mediation, yoga and exercise will increase your healing results and create better long term health. 

4. Are You Creating a Toxic Dump?

What types of products are you using on your body, your hair, in and around your home? Are you using chemicals that have been shown to reduce energy and vitality and create long term health problems? If you are working on cleaning up your personal health looking at your living and buying practices is an extremely important step otherwise you may be working hard to clean up your body just to be creating a toxic dump all over again. Taking the time to look at ingredients, find brands that are committed to purity and sustainability is something that can be sustainable if you learn how to live and buy in a more healthy way and will create higher levels of health and vitality for you and your family. 

Raw Vitality is the only complete holistic health program and cleanse that teaches you the most effective natural health and healing principals and how to make them sustainable long term in your life in just 30 days. We teach you all of these principals so you can naturally get rid of health problems, find and maintain your perfectly balanced, weight and create a lifetime of vibrant longevity and natural beauty!

Our Online Group New Year's cleanse is right around the corner! Get naturally healthy and balanced in 2015!

Raw Vitality teaches 

• Fresh eating principals
• Healthy stress management practices like meditation and yoga
• Balanced, consistent, exercise
• Green living strategies 

We teach and offer everything you need to restore and maintain your health in a natural and balanced way through ongoing group cleanses, holistic health workshops, teaching programs for industry professionals, cooking classes, individual cleanses, natural and organic products, education and support.

JOIN OUR ONLINE NEW YEAR'S CLEANSE beginning Monday January 19th! Register before December 31st for Early Bird pricing. 

Register Here!

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

5 Ways to Stay Healthy & Balanced During Thanksgiving

What a wonderful time of year! A time to slow down, count our blessings, give thanks for all we have been given and appreciate who and what we have. Sharing a meal and expressing love go hand in hand. Any meal brings us closer together and none more then Thanksgiving dinner. We joke about how many extra pounds we gain over the holidays and we worry about getting colds and flus. We can enjoy such a festive season and delicious meal while staying healthy and balanced, which is the best way to keep our weight  naturally balanced and our immune systems strong. Here are....

5 Ways to Stay Healthy & Balanced During Thanksgiving

1. Head Outdoors for Some Exercise - There is no better way to give your digestive system a boost, rev up your vitality and keep your immune system strong then heading outdoors for some light exercise while getting fresh air and sunlight. Walking outdoors before or, even and, after the big meal is a great way to get the blood flowing and increase your digestive ability which getting some much needed Vitamin D. Get the whole family involved to keep that connection going and ensure everyone's health is a priority. 

2. Make Turkey or Other Animal Products a Side Dish While Increasing Fruits and Veggies

Free range, organic turkey can be part of a healthy Thanksgiving dinner but not if you over due it and eat too much. Load up on healthy vegetable and fruit dishes while keeping the richer more heavy foods like turkey as one of the side dishes. The increase in vegetables will help better digest turkey and increase your nutrient intake. 

3. Everything in Balance - No doubt grandma's pumpkin pie and fresh made whipped cream are ridiculously delicious but we also know it may not always be the most healthy. However, the most healthy diets are the most moderate and balanced. If you are dying for some pumpkin pie don't deprive yourself, don't over due it and make sure you are adding in lots of healthy foods. Balance creates the greatest happiness, and the happiest people are the healthiest. Enjoy everything Thanksgiving has to offer, in perfect balance. 

4. Practice Healthy Stress Management - While the holidays are some of the greatest times of the year, they can also be very stressful. To keep everything wonderful and happy about the holidays in the forefront of your mind, take the time to use healthy stress management practices like meditation. When you take the time to let go of your stresses and let everything go, you are better able to be in each moment and enjoy the greatest satisfaction. 

5. Remember What is Most Important - Traveling, shopping and gifts are all part of the magic of the holidays but often it is easy to get lost in these physical things and forget what is most important, the people we love and the moments we get to share with them. When we loose connection to what is most important our vitality is sapped, energy drained and happiness clouded. Meditating can help in this area but so can slowing down and staying connected to the people around you and each moment you are blessed to spend with them. 

Have a wonderful, relaxing, revitalizing holiday and see you in January for our Annual Raw Vitality New Year's Group Cleanse. Turn your New Year’s Resolutions into lasting health with Raw Vitality this January! Watch for details after Thanksgiving!

Raw Vitality is a complete holistic health program and cleanse that teaches you the most effective natural health and healing principals and how to make them sustainable long term in your life in just 30 days. 

Raw Vitality teaches 

• Fresh eating principals
• Healthy stress management practices like meditation and yoga
• Balanced, consistent, exercise
• Green living strategies 

We teach and offer everything you need to restore and maintain your health in a natural and balanced way through ongoing group cleanses, holistic health workshops, teaching programs for industry professionals, cooking classes, individual cleanses, natural and organic products, education and support.

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

Healthy Halloween Recipes!

Ghosts and goblin, costumes and scary stories...what isn't there to love about Halloween?!?! Oh right, all that sugar and processed foods! Instead here area  couple of fun and healthy recipes to enjoy over the next week to celebrate the Halloween holiday!

We have a sweet tooth for a reason! We are naturally drawn to sweets. It isn't that sweet foods are bad, instead it is the type of sweets foods you are eating. Trying to avoid them or deprive ourselves of them always ends up backfiring. So instead of deprivation this year, try a different approach. Try these Raw and Healthy Caramel apples

Traditional caramel apples take a healthy food apples, and make them completely unhealthy with sugar and artificial ingredients that stick to teeth and start the cycle of cavities. These are a delicious and healthy alternative

Raw Caramel Apples: makes 2, but you can make more!

Ingredients:
2 Organic Apples on Skewers
1/4 cup Medjool dates
2 Tb melted coconut oil
Cinnamon & Sea Salt
Water, as needed

1/4 cup finely chopped nuts 

2-3 Tb Cacao (the real chocolate)
2-3 Tb agave/honey/grade B maple syrup
2-3 Tb nut butter (your choice)
3 Tb melted coconut oil

Directions:
Blend dates with coconut oil, cinnamon, sea salt and water to get a smooth, thick consistency. You can add more sweetener if you want. 

Cover the apples completely with the "caramel" and then dip them in the chopped nuts.
Mix the cacao, sweetener of choice, nut butter and coconut oil until smooth. 

Drizzle it all over the apples and ENJOY!

These are a fun way to get kids to eat their veggies and eat one of the highest quality and most healthy proteins on Earth, quinoa!

Quinoa & Veggie Stuffed Orange Bell Pepper Jack O Lanterns

Ingredients:

4 Organic Orange Bell Peppers

2 Cups Cooked or Soaked and Sprouted Quinoa

Veggie Stock

Sea Salt

Black pepper

Extra Virgin Olive oil

1/4c Organic Mushrooms

1/4c Organic Zucchini & Summer Squash

1/8c Organic Celery

1/8c Organic Red Bell Pepper

1/8c Cherry Tomatoes

Directions:

Heat over to 450

Cut the tops of the orange bell peppers and remove the seeds

Make little jack o lantern faces in the fronts of the bell peppers

Drizzle with organic virgin olive oil, sea salt and black pepper

Cook in oven until skins are cooked but not yet brown, about 15 minutes

Remove from oven and let cool

While bell peppers are cooking, chop the rest of the veggies into small pieces and saute over medium heat in olive oil. Veggie are done when colors "pop" becoming vibrant. 

Cook quinoa according to directions in veggie stock, drain

Mix quinoa and veggies, and stuff into orange bell peppers

Place tops back on and serve!

Get healthy and balanced before the busy, sometimes stressful holiday season while boosting your immunity by Joining our Pre-Holiday 7 day Group Virtual Cleanse beginning Monday November 10th! We will focus on healthy, fresh eating, daily fresh juicing, healthy stress management practices, balanced, consistent exercise and green living practices! Register at: www.rawvitalitytotalhealth.com

Raw Vitality is a holistic health system and cleanse that provides you with all the tools, education and support you need to prevent and reverse chronic health conditions naturally while achieving the highest levels of health and vitality!

Raw Vitality teaches 

• Natural eating principals
• Healthy stress management practices
• Balanced, consistent, exercise
• Green living strategies 
• Medicinal herbs

We teach and offer everything you need to restore and maintain your health in a natural and balanced way through ongoing group cleanses, holistic health workshops, teaching programs for industry professionals, cooking classes, individual cleanses, natural and organic products, education and support.

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com

3 Day Digestive Reset for Increased Energy, Health & Healing

You wouldn't probably guess it but one of the most strenuous activities the body performs is digestion, taking up to 80% of all of the body's energy. This is because digestion is one of the most important processes including breaking down the food you eat into all the nutrients your body needs, getting those utriets to where they need to go and carrying off waste and toxins to keep the body pure and healthy. Anytme digestion is not working optimally energy, health and the ability of the body to heal and renew is impaired. The digestive system also houses more then 80% of the body's immune system, so when digestion is not healthy the immune system suffers.

Digestion is impair in many ways, mainly how and what we eat. If we eat too much, processed foods that have lots of toxic chemicals, skip meals or eat heavy meals digestion is impaired. If any of these activities goes on for too long digestion can be significantly impaired long term. We all know that after eating a large holiday meal we feel sluggish, tired and not our best. This is a good example of how not taking care of our digestion can effect every other area of our health. Hippocrates, the father of modern medicine, stated, “All disease begins in the gut.”

For all of us there are times when we may eat more then we should, eat junk foods or skip meals because we are busy or stressed. When any of this happen sour digestion is thrown off and our health begins to decline. Indigestion, bloating, acid reflex, constipation, catching every bug that goes around, taking long periods of time to heal and low energy levels are all signs that the digestion system is in distress.

In Ayurvedic medicine, the 5,000 year old system of medicine in India, there is a 3 day digestion reset process that is meant to allow our digestion to stop, heal and rest resulting in increased energy, health and healing.

Digestion has its own energy and daily rhythms which rise and fall, making you slightly hungry in the
morning, very hungry midday and moderately hungry at the end of your day. In between these times,
digestion shuts down your appetite so it can digest what has been eaten. When the digestive process is
complete, your appetite renews. If this process is interrupted or thrown off, your body becomes
confused and appetite and digestion start to overlap which decreases your digestive power and your
body’s overall vitality.

Simply follow this process anytime you know or feel your digestion is suffering:

On Friday

• Eat a normal breakfast and lunch
• Breakfast should be eaten 1-2 hours after rising
• Lunch should be your biggest meal of the day
• Do not have an afternoon snack or any alcohol after noon
• Eat a light nourishing dinner, satisfying but not heavy, at least 2 hours before you go to bed
• Follow dinner with two glasses of tepid water

On Saturday

Before digestion can be reset it must be lowered which is done by not eating meals and only drinking
liquids.

• Take a short walk in the morning or afternoon
• Juice in the morning, afternoon and evening
• 3-4 more glasses can be drank throughout the day between meals, as you feel hungry or as
desired
• Drink water freely, especially water with fresh lemon
• Spend the day relaxing, performing light activities and taking it easy

On Sunday

Now you want to restart your digestion and allow it to return to its normal cycles.

• Eat a light breakfast 1-2 hours after rising
• Do not eat again until midday. Midday have a good lunch, satisfying but not heavy
• Do not eat again until dinner. Eat dinner 2-3 hours before bed. Dinner should be smaller than
lunch.

Now that your digestion is reset your hunger cycle will make you naturally want:

• A light breakfast eaten 1-2 hours after rising
• Substantial lunch, eaten at about the same time every day, midday
• A light dinner, eaten early and at the same time every day.

Following this process anytime you know you have thrown off your digestion can help to heal digestive problems, increase energy and increase longevity.

We complete a 3 day digestive reset process at the beginning of the 30 Day Raw Vitality Program.

Raw Vitality is a holistic health system and cleanse that provides you with all the tools, education and support you need to prevent and reverse chronic health conditions naturally while achieving the highest levels of health and vitality!

Raw Vitality teaches 

• Natural eating principals
• Healthy stress management practices
• Balanced, consistent, exercise
• Green living strategies 
• Medicinal herbs

We teach and offer everything you need to restore and maintain your health in a natural and balanced way through ongoing group cleanses, holistic health workshops, teaching programs for industry professionals, cooking classes, individual cleanses, natural and organic products, education and support.

Get a free taste of Raw Vitality with 10 Fresh, Fast & Healthy Raw Vitality Recipes at www.rawvitalitytotalhealth.com