Living Light International
Making Healthy Living Delicious!
August 2010
In This Issue
Spotlight on Our Featured Hot Raw Chef: Nomi Shannon
Spotlight on Our Featured Hot Raw Chef: Elaina Love
Student Success Story: Kirsten Gum
Best of Raw Winner Colleen Cackowski
The Essence of Raw - Call for Recipes
2010 Class Schedule
Cut the Fat with Mila
Chef's Corner
Living Light Marketplace
Living Light Marketplace is pleased to feature special Showcase Book/DVD Bundles by these Hot Raw Chefs who are presenting at our Chef Showcase August 26-29:

Cherie Soria
Book Bundle

The Raw Food Revolution Diet: Feast, Lose Weight, Gain Energy, Feel Younger

Angel Foods: Healthy Recipes for Heavenly Bodies

Jennifer Cornbleet
Book/DVD Bundle

Raw Food Made Easy
for 1 or 2 People

Raw for Dessert

Raw Food Made Easy
for 1 or 2 People DVD

Nomi Shannon
Book Bundle

Raw Food Celebrations

The Raw Gourmet

Elaina Love
Book/DVD Bundle

Elaina's Pure Joy Kitchen 1

Elaina's Pure Joy Kitchen 2

Raw Vegan Cultured Creations DVD

Victoria Boutenko
Book/DVD Bundle

Green for Life

Green Smoothie Revolution

12 Steps to Raw Foods

Raw Family

Raw Gourmet Dishes Simplified DVD

And a very special offer this month:  10% off our Hemp-Tencel Chef Coat with Living Light logo: hand-dyed, lightweight, 3/4 sleeves, purple, and fabulous!

Living Light Inn

Rates Stay Low for the Third Summer at Living Light Inn!

We know that with the current economic situation, and the annual spike in summer gas prices, a seasonal summer inn rate increase can make traveling difficult, so for the THIRD summer in a row Living Light Inn will not raise our rates during the busy summer season!

Visitors to the coast will enjoy our eco-friendly accommodations at reasonable prices from Memorial Day to Labor Day. You and your traveling companion can pamper yourselves with a midweek two-night stay at the eco-friendly Living Light Inn. Experience the beautiful Mendocino coast at our winter rates!

You'll sleep soundly and comfortably on organic bedding, and our windows open to let in plenty of delightful fresh air from the ocean! Take a break from the heat - visit Living Light Inn on the Mendocino coast this summer! A two-night stay ranges from $220 to $350 pending availability.

Call for rates or book online:

To make reservations, click the "Book A Room" link below or call 877-964-1384 (toll free) or 707-964-1384.

Book A Room at Living Light Inn

Living Light Café

Welcome to Joe Seta, our new Café and Marketplace Manager!

Joe Seta brings an array of experience to his position as Manager of the Marketplace and Café.  Born in Cincinnati, Ohio, he is the grandson of a classical music conductor and spent nearly 20 years in the music business in Los Angeles as a recording engineer before heeding the call of his passion - food.  He has been a Chef, Events Manager, Catering Director and General Manager in various locations over the last 10 years on the Mendocino Coast, most recently at Thanksgiving Coffee as the Manager of the Mendocino Bakery. He still keeps his hand in music and you can also hear him on KOZT-FM, The Coast, on Sunday mornings and on many commercials. In addition to culinary passion, Joe loves photography, cycling, kayaking, anime, science fiction, weaving and makes many of his own shirts.

This Month's Featured Recipe:
Testimonials for Living Light Culinary Arts Institute

"Thank you for your visit to British Columbia. Through your dedication, your knowledge, your experience, your willingness to share, your aliveness and enthusiasm, you have touched the lives of many people here. As we witness the effects of your efforts and teaching, we see that people who attend your classes are inspired, informed, and motivated to make healthier choices in their lives."
-Raw B.C.

"Thank you, thank you. I thoroughly enjoyed this and am actually happy to leave this class knowing that my life will never be the same and I'm looking forward to the new me and my new life. Raw foods and essential oils are my new recipe for overall ultimate health!"

"I received kind and clear instruction in raw food basics.  The demonstrations were so helpful!  Don't be afraid to come if you are a novice or just want to learn new techniques for food preparation at home.  The skills you acquire will last a lifetime!"

"Do it and enjoy! It is an amazing and super fun experience!!"

"I'm loving the new knowledge I have on creating low or no fat dishes! Good-bye nuts! And the use of binders, new ingredients, new fruits and spices. I feel a whole new world has opened up! I now look at other cultures and think "I can make that". I've begun to Google spices to learn more ethnic flavors. Also stacking and plate design - learning how to make the food not only delicious but a feast for the eyes. I'm thankful for my new family of raw friends and the staff and teachers are ALWAYS amazing."
"BLESS YOU for Angel Foods. I have thanked you every day as I dip into it. I love the depth of nurture it provides, the gorgeous line drawings, the inspirational recipes, your lovely and very helpful comments and the prayers to my angels. I was truly guided to this book, the first recipe book I've purchased in about 12 years! I've given several copies of it to dear friends."
It's the best and most professional school ever! It's worth every cent and the staff is walking their talk from their hearts!

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Hot Chefs, Cool Kitchen: Announcing the Winners of the Hot Raw Chef Video Recipe Contest!

Ladies and gentlemen, we have our winners!! The Hot Raw Chef Video Recipe Contest is over and Living Light wants to thank all of you who participated. Voter turn-out was high (over 4000!!) and the contest a great success. Thanks to you, and the hard work of our judges, we are pleased to present our winners.
The Grand Prize and People's Choice Award BOTH go to Sheree Clark for her chocolate jalapeno poppers! One of her prizes is the opportunity to offer a presentation of her culinary talent at the Living Light Chef Showcase: Hot Chefs, Cool Kitchen next month alongside celebrity chefs like Nomi Shannon, Chad Sarno and our own Cherie Soria. And she gets to attend our brand new class: Raw Food Styling for Photography with guest instructor Denise Vivaldo. All together, her prizes total about $1,350.
Our Runner Up is Heather Pace who will receive $450 towards any culinary class at Living Light. Her demo, filmed in a beautiful outdoor setting, was a scrumptious-looking raw vegan summer berry tart. You can still see the demos and get the recipe booklet here.
Finally, Living Light is giving out an extra award: Honorable Mention to Louis Bush. This enterprising and adorable seven year old made a yummy looking chocolate smoothie that won the hearts of voters and judges alike.
If you want to watch the winning videos, or any of the twenty-seven entries, they are still available for viewing at Thanks again to all who participated and helped us pick 2010's Hot Raw Chef!

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The Living Light Chef Showcase: Hot Chefs, Cool Kitchen 2010 is gearing up for our online live streaming launch worldwide August 26-29. All of our Chef presenters are in place, and we're finalizing the program, sponsors, and myriad details that go in to creating this extraordinary event. We're excited to present a stellar chef line-up of raw luminaries!

You'll experience the professional expertise of chefs like our own world renowned chef/author/teacher Cherie Soria, Chad Sarno, Victoria Boutenko, Nomi Shannon, Jennifer Cornbleet, Elaina Love, Tina Jo Stephens, Vinnette Thompson, Martine Lussier, and Best of Show award winner in the LA Best of Raw Cacao Contest, Colleen Cackowski. And that's not all! The winner of both the Grand Prize and People's Choice Award in the Hot Raw Chef Video Recipe Contest, Sheree Clark will present another fantastic demo! And we know you'll be inspired by yet another Living Light success story: our awesome Gourmet Raw Food Chef™ graduate Kirsten Gum, who will be a Chef Showcase presenter, has parlayed her background in travel and television into an amazing new career in raw foods! We're also including profiles in this newsletter of two more exciting Chef Showcase presenters, Nomi Shannon and Elaina Love.
AND there are a still a few seats available in the live studio audience. If you want to see all of these fabulous chefs in person, sign up here! And don't miss the special classes available during Chef Showcase week, from seaweed harvesting, to knife skills and Raw Food Styling for Photography with Denise Vivaldo and Cherie Soria. We are very excited to top off a fabulous summer with our greatest event ever: Living Light Chef Showcase: Hot Chefs, Cool Kitchen, August 26-29!

AND you can now purchase an online pass to the Living Light Chef Showcase and watch it streaming live from your own home - click here for details!

Order the latest books by our presenters at Living Light Marketplace, and our fabulous purple hemp chef coat with Living Light logo is on sale, too! And for a peek into life in Fort Bragg and "the skinny" on Living Light, be sure to visit our blog. Our bloggers are sharing insights and information with fresh perspectives, insights, and tips!


Here's the complete lineup of Hot Raw Chefs you'll learn from at the Living Light Chef Showcase: Hot Chefs, Cool Kitchen,
August 26-29:

Cherie Soria
Chad Sarno
Elaina Love
Nomi Shannon
Victoria Boutenko
Jennifer Cornbleet
Martine Lussier
Colleen Cackowski
Vinnette Thompson
Tina Jo Stephens
Heather Haxo Phillips
Kirsten Gum
Hot Raw Chef Contest Winner
Sheree Clark

Only five more spaces left in this class!

Date: Thursday, August 26
Time: 7:00 AM-11:00 AM
Tuition: $95.00
Location: The Wild Mendocino Coast; meet at Living Light Parking Lot at 6:45 AM

This adventurous and unique 4-hour introduction to native seaweeds of the Northern California Coast is presented by Terry Nieves, owner of Ocean Harvest Sea Vegetable Company. Terry is a raw food enthusiast and seaweed wildcrafter, who offers a wealth of practical knowledge about seaweeds and their nutritional values. She is a member of the Seaweed Stewardship Alliance, and works with Mendocino County Schools, educating students about both plant nutrition and gardening. Click here for more details.

Prerequisite: None

Date: Monday, August 30
Time: 9:00 AM-6:00 PM (no-host lunch 1-2 PM)
Tuition: $325.00
Location: Living Light Culinary Studio
Required Text: Knife Skills Illustrated by Peter Hertzmann (not included in tuition cost)
No special equipment required.

Good knife skills are the foundation of culinary art. The textures created influence not only the appearance of food but also the flavor and mouthfeel. That is why we created Sharpen Up Your Knife Skills!™ for all levels of expertise, from novice through professional instructor - taking a progressive approach to the development of knife skills through a combination of demonstration and hands-on practice. Click here for more details.

Prerequisite: None

Date: Tuesday, August 31 - Wednesday, September 1
Time: 9:00 AM-5:00 PM (1-hour no host lunch break each day)
Tuition: $895.00
Location: Living Light Culinary Studio
Recommended text: The Food Styling Handbook by Denise Vivaldo
All materials provided, except optional camera.

We are pleased to announce the debut of our new class Raw Food Styling for Photography which will be taught by Cherie Soria and Denise Vivaldo, a seasoned food professional, who has catered more than 10,000 parties for celebrities.

Now you can learn from the experts how to show off your beautifully presented and photographed raw culinary creations on your website, recipe books, and brochures! It is said, "Pictures speak a thousand words" and it's true - well plated and designed food photos can do more to build your business and showcase your talent than the most well written description of your foods possibly can. Click here for more details.

Prerequisite: None

Science of Raw Food Nutrition™ I 
Date: Sept 1-2  Tuition: $375  Prerequisite: none

Science of Raw Food Nutrition™ II
Date: Sept 3-7  Tuition: $1075  Prerequisite: Science of Raw Food Nutrition™ I

Benefits of Raw Food Nutrition Educator Certification™
Date: Sept 8-9  Tuition: $575  Prerequisite: Science of Raw Food Nutrition™ II

Science of Raw Food Nutrition™ III
Date: Sept 11-14  Tuition: $1075  Prerequisite: Science of Raw Food Nutrition™ II

Advanced Raw Food Nutrition Educator Certification™
Date: Sept 15-16  Tuition: $575  Prerequisites: Science of Raw Food Nutrition™ III, Benefits of Raw Food Nutrition Educator Certification™

If you would like to become one of the top raw chefs in the world, we've scheduled all five of the Science of Raw Food Nutrition™ courses and a brand new Raw Culinary Arts Associate Chef and Instructor Training™ series after the Showcase.
We hope you'll enjoy another Living Light success story about our Gourmet Raw Food Chef™ graduate Kirsten Gum who runs her own raw retreats business in Ecuador. And don't miss the special bargains available at Living Light Marketplace. For a peek into life in Fort Bragg and Living Light, be sure to visit our blog. Our 5 bloggers are having lots of fun with it, and you'll experience an interesting array of different perspectives, insights, and tips! We wish all of you a delightful summer filled with the fun and excitement that the season brings - including the Living Light Chef Showcase: Hot Chefs, Cool Kitchen!

Watch Cherie's video all about the
Living Light Chef Showcase

Blessings of Radiant Health,

Kristin Suratt, PR Director and the entire Living Light Team

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SPOTLIGHT on Celebrity Hot Raw Chef, Nomi Shannon

A perennial favorite presenter joins us again for this year's Chef Showcase: Nomi Shannon is an award-winning author and world renowned coach. Her best selling book, The Raw Gourmet, has sold over 150,000 copies. Her second book, Raw Food Celebrations (with S. Duruz), is flying off the shelves at bookstores worldwide.
In 2008 Nomi received three Best of Raw Awards for Best Raw Educator, Favorite Raw Chef and Favorite Raw Book.
In 2009's Best of Raw, Nomi placed in the top 5 in five categories: Best Educator, Chef, Blog, Online Store and her personal favorite, Funniest Raw Woman.
She's not only a certified Hippocrates Health Educator. She actually ran The Hippocrates Health Institute's Certification Course back in the early 1990's.
Raw since 1987, Nomi has been featured in Alive magazine, Get Fresh, San Diego North County Times, Galveston News, as well as numerous radio shows and other media.
Nomi is known for teaching people proven steps to keeping - or regaining - vibrant health. Her website offers breakthrough information, product reviews, delicious recipes, an enewsletter and an online course - all free of charge. She also offers downloadable courses, her books, raw kitchen equipment, DVDs, phone consultations and live classes.
Since there's conflicting information about what's the "best" raw food diet, many raw fooders wonder what to eat. Nomi shows people a simple path to thriving on raw food and leaving the confusion behind. Just as important, she empowers people to whip up delicious meals quickly and easily, turning newbies into thriving home chefs practically overnight.
Nomi's fans and customers are waiting with bated breath for her upcoming program "What Did You Eat Last Week?" This is a project comprised of weekly food diaries of raw foodists both famous and everyday folks, as well as interviews and recipes involving various aspects of media.

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SPOTLIGHT on Celebrity Hot Raw Chef, Elaina Love

Chef Showcase presenter and Living Light Chef Graduate Elaina Love just finished a successful 84 day green juice fast. In July she traveled through California with her partner Chris Whitcoe and his 3 children bringing raw foods to the masses. The children have nicknamed their team "Whit-Love-Co". They just catered a raw and vegetarian kayaking/camping weekend in Tomales Bay for 25 people.

Elaina Love is a professional Chef and Instructor, Lifestyle Counselor and Owner/Director of the raw food store and website Pure Joy Planet. She authored the raw, vegan, living food recipe book Elaina's Pure Joy Kitchen to share her favorite recipe creations, which have also been published internationally. She is the creator of the Amazing Nut Milk Bag.

Elaina has been teaching raw food courses worldwide since 1998. She is a Chef/Instructor at the renowned Living Light Culinary Arts Institute where she has been on staff since 2000. Elaina has taught classes and provided raw food meals at many raw food events and retreats, including those for David Wolfe of Nature's First Law, Dr. Gabriel Cousens of The Tree of Life, Living Light Internationals Raw World, The International Raw Foods Festival, The Boutenko Family and many more recognized leaders in the raw food community.

With a passion for sharing the knowledge she has attained through years of experience, Elaina has helped people throughout the country bring about positive changes in their lives. Her teaching and support empowers people to lose weight and gain energy by making positive lifestyle choices and incorporating more living, raw food into their diet.

You can sign up for Elaina's Newsletters and Video Blogs on

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Living Light Student Success Story - Kirsten Gum

Chef Showcase presenter and Living Light Gourmet Chef Graduate Kirsten Gum's fun-loving spirit and passion for extreme experiences have helped her build an unconventional career - first in television, adventure travel, and now with the healing powers of raw food and Raw Trips.

Born in rugged Alaska and raised on an apple orchard in Washington, Kirsten has always been connected to the earth. It was her love for the outdoors and adventure which led Kirsten to a successful television career and traveling the globe. First as a news reporter and anchor in Chattanooga, TN, Charlotte, NC and tackling the world of sports with Fox and ESPN. She has her own show "Treasure Hunter" on the Travel Channel and hosts Discovery HD Theater's "What's My Car Worth".

Her main focus now is to bring raw food, natural knowledge and gourmet healthy dishes to mainstream. Kirsten is currently based in Ecuador where she and fellow raw food chef Jan Zerr are opening up a raw food health retreat in October with their booming business Raw Trips ( Life is going at warp speed - teaching classes, catering events and wowing the locals with creative cuisine in Vilcabamba (teaching in Spanish too). Kirsten also has been instrumental in bringing raw food instruction to Japan as well. She sits on the Board of Directors for the Japan Beauty Association where she's a welcomed raw food instructor. Her flair for raw fun has been featured in magazines, videos, and TV segments.

Kirsten's mission is to help others live a green, sustainable life and eat what their bodies need - unprocessed raw food. She keeps active running, biking, hiking and daily yoga, infusing endless amounts of energy into every aspect of her life.

Here's a lively dip recipe from Kirsten:

Great Green Cilantro Dip

● 5 to 6 cups cilantro - include about half of the stems
● 1/4 cup. lemon juice
● 1/2 cup walnuts (soaked and dehydrated)
● 1/2 cup flax seed soaked in 1 cup water
● 2 Tbsp. agave
● 1/2 tsp. salt

*jalapeno pepper can be added to punch it up!!!

Place cilantro, lemon juice, agave and salt in blender and mix. Next add the walnuts and flax seeds... pulse till desired consistency!

Enjoy with fresh cut vegetables like carrots, celery, jicama... or on your favorite raw cracker!

For more information about Kirsten Gum, visit or contact her at

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The 3rd BEST OF RAW Cacao Contest Takes Place at the Living Light Chef Showcase!

First Los Angeles, then New York, now Laura Fox brings the BEST OF RAW Cacao Contest to the Living Light Center in Fort Bragg during the Living Light Chef Showcase: Hot Chefs, Cool Kitchen! And, for the first time ever, the judging will be live streamed so you can watch it in the luxury of your own home! Find out what the judges think of each chocolate entry as they taste and comment. Mark your calendar for Thursday afternoon, August 26 - that's when the judging will take place at our center in Fort Bragg with Laura and her hand-picked team of judges.
People often Cherie how she feels about chocolate and since we are hosting Laura Fox's BEST OF RAW Cacao contest here, at the Living Light Center this August, she felt it important to clarify our position on the subject:
Chocolate is a charming character with a bit of a mixed reputation. Some claim that it has innumerable health benefits, while others won't consume it at all based upon health concerns. Here at Living Light Culinary Arts Institute, we've made it our mission to support everyone on his or her journey for better health. We do not consider chocolate to be a food group, super food or supplement, but instead consider it to be a celebration food to be consumed in moderation. We know that we as humans do not eat for nutritional purposes alone, but also for emotional support, nostalgia, and sometimes just to feed our spirits. For this reason we do support our students, clients, and staff in creating desserts that include chocolate as a component, while encouraging them to use the highest quality ingredients and alternative sweeteners. That way, when special occasions arise, foods like chocolate can be enjoyed in the healthiest possible way. It is for these reasons that Living Light International is proud to be a sponsor of Laura Fox's 3rd BEST OF RAW Cacao Contest. We will be hosting this contest during our annual Living Light Chef Showcase: Hot Chefs, Cool Kitchen, August 26-29, 2010 at the Living Light Center in Fort Bragg, California.

Visit to find out more about the contest, including profiles of the talented chocolatiers and chefs who will be competing for winning titles in three categories (Sweet Dessert, Truffle/Bar/Treat, and Savory Dish) at the 3rd BEST OF RAW Cacao Contest!

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Colleen Cackowski's Best of Raw Win in NYC

Living Light is proud to announce the continued success of Colleen Cackowski, assistant to Living Light Director, Cherie Soria.  Colleen just won the NYC Best of Raw Cacao Contest in the Low Glycemic Treat Category, for her Low Glycemic Superfood Dark Chocolate Almond Butter Cups. Colleen's raw confections are brilliantly delicious, and we are so proud of her! She'll demonstrate this marvelous recipe at the Living Light Chef Showcase and those of you who are attending will get a chance to sample these delightful prize-winning chocolates, as well as all the other amazing gourmet raw foods demonstrated during the showcase - mmmmm, can't wait!

Colleen also won the Best of Show and Truffle/Bar Category in the LA Best of Raw Cacao contest held in Los Angeles on March 7, 2010 with her absolutely fabulous (and definitely to LIVE for) Fleur de Sel Super Chocolate Caramel Truffle, also known as the Pyramid Truffle. 26 Raw Chefs, including Elaina Love (who won in the savory category) were sent the same truly raw cacao powder and raw cacao butter to use in developing their original recipes. Each chef chose to create a chocolate recipe in one of five categories. For the contest, Colleen opted for a smooth and delicious caramel filling. This exquisite confection actually balances all 5 flavors and contains superfoods, for an added dimension of antioxidants, minerals, and phytonutrients. Lucky tasters said it was not only remarkably delicious, but power packed with nutrition, and it made everyone feel GOOD! Colleen chose a pyramid shaped candy mold because of its energetic properties. The powerful shape was intended to build and intensify all the loving and creative energy of the recipe, and the judges were obviously quite impressed ! (Historical note: Colleen won her first culinary contest at age 7. She competed against adults in a cake decorating contest and when she won first place, the adults insisted that they start a separate category for children the following year!).

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The Essence of Raw: Combining Raw Culinary Arts with the Ancient Wisdom of Essential Oils Recipe Request

Speaking of recipes, Living Light graduate Amy Bacheller, who now teaches a A Weekend of Aromatherapy workshops at Living Light, is writing a book about essential oils and raw cuisine, and is requesting recipes!

Her book's working title is The Essence of Raw: Combining the Culinary Arts of Raw Cuisine with the Ancient Wisdom of Essential Oils. The idea for the book was birthed over two years ago when she was a student at Living Light Culinary Arts Institute. The book will have three parts: her journey with food, her journey with essential oils, and a recipe section with tips and techniques on how and why to combine essential oils with raw foods. She is looking for raw food recipes that incorporate essential oils, both as a unique flavor dynamic and to add the healing properties of essential oils to any recipe.
Here are the requirements:

● The recipes must be totally raw.
● Please use Young Living Essential Oils (the purest and safest to use internally).
● Please use dates, honey, stevia (Young Living has a wonderful liquid Stevia) or yacon syrup as preferred sweeteners.
● Please do not use Braggs, Nama Shoyu, nutritional yeast or miso.

If you are interested in submitting a recipe, please contact Amy Bacheller at for more details.
All the recipes will be tested. If your recipe is used in the book, you will be mentioned as the contributing chef on the recipe page and your contact info will be listed in the back of the book. Everyone will be honored individually for their creative contributions. Join Amy for A Weekend of Aromatherapy at Living Light. Her powerful, informative weekend workshops are offered four times a year, and the next two sessions are August 7th - 8th and November 6th - 7th.

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2010 Class Schedule
Upcoming Classes at Living Light

Raw Culinary Arts Associate Chef and Instructor™ Series and Gourmet Raw Food Chef™ Series

Essence of Raw: Aug 7
Essence of Abundance: Aug 8
RawFusion Spa Cuisine™ Aug 9-13
Raw Event Catering and Elegant Entertaining™ Aug 16-20
PLUS: Pastry Arts-Unbaked!™ Aug 22-25
PLUS: Take a Walk on the Wild Side: Aug 26
PLUS: Living Light Chef Showcase: Aug 27-29
PLUS: Sharpen Up Your Knife Skills!™ Aug 30
PLUS: Raw Food Styling for Food Photography Aug 31-Sept 1

Science of Raw Food Nutrition™ Series
September 1-16

Science of Raw Food Nutrition™ I:  Sept 1-2
Science of Raw Food Nutrition™ II: Sept 3-7
Benefits of Raw Food Nutrition Educator Certification™: Sept 8-9
Science of Raw Food Nutrition™ III: Sept 11-14
Advanced Raw Food Nutrition Educator Certification™: Sept 15-16

Raw Culinary Arts Associate Chef and Instructor™ Series
September 11-October 1

FUNdamentals of Raw Living Foods™ September 11
Essentials of Raw Culinary Arts™ September 13-17
Associate Chef and Instructor Training™ September 20-October 1
PLUS: Sharpen Up Your Knife Skills!™ September 12
PLUS: Science of Raw Food Nutrition™ I: September 18-19

Click here to view our entire 2010 schedule, for more information, and to register, or call 707-964-2420 or 800-816-2319.

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Cut the Fat with Mila

Navigating the world of fats from day to day is similar to plotting a relaxing river trip in a kayak. Like trying to balance your personal safety in the kayak along with enjoying the scenic beauty and participating in a little bit of adventure along the way, keeping the fats in your diet at a good place takes some research, planning and skill. In order to keep overall dietary fat under 30%, you have to think about your daily menu, not individual recipes. Eat as many fat-free or very low-fat dishes as possible to allow yourself leeway for some good whole food fats in reasonable size portions. This is similar to playing it safe as you navigate through some rough rapids, going through smoothly and swiftly, buying yourself some time to take it slow and meander a bit later on. 

A lot of raw food enthusiasts depend on nuts and seeds, as well as their butters, avocados, olives, and coconut - especially young coconut - for satiation. Like animals and fish on a river trip, these fats tend to be the star of the show; the act that you looked forward to all day. The fact is we need fat in our diets; we just need to choose our fats wisely and not overdo it. After you've steered yourself clearly through the rough water, then you have time to enjoy the scenery and wander through little waterways taking photographs.

The fat we are least likely to get enough of is omega 3 fatty acids, so I recommend people eat chia seeds, walnuts, hemp or flax. Chia is the best whole fat since it is perfectly balanced with the right amount of omega 3's and omega 6's, and is high in protein and antioxidants. The best chia, in my opinion, is Mila, which is fractured, making it more bioavailable. It can also be used as a thickener and binder in recipes. Use it as a substitute for oils in salad dressings and raw soups to cut the fat from ordinarily high-fat meals. Mila is the birds and flowers of your day; they fit in beautifully everywhere and bring both joy and satisfaction. Oils are rapids; in small, gentle amounts, divided up throughout the day, they can be an enjoyable addition to your diet, however, in any sort of quantity they can ruin your entire trip.

It is good to eliminate or nearly eliminate oils, since they contain no fiber and are nearly devoid of nutrients. People don't think of salads as high-fat, but they are! In my recent book, Raw Food Revolution Diet coauthored by dieticians Brenda Davis and Vesanto Melina, I have dressing recipes that call for no more than 1-2 teaspoons of fat per serving. We use zucchini to replace liquid oil along with golden flax meal for thickening and emulsifying. (If a dressing isn't thick enough it will not cling to the leaves.) Other fruits such as tomatoes and red bell peppers also add body to dressings, soups, or sauces. Young coconut is much lower in fat than mature coconut and can be blended and used as a cream for sauces and other recipes requiring cream. Blended with Mila, it makes an excellent pudding! Add diced fruit to the pudding and you will eat less fat and more fruit.

There are lots of great ways to cut the fat from your otherwise health promoting raw food diet. But, don't be fat phobic! Your body needs fat in order to utilize other nutrients. Just like in achieving a great balance in your trip, you want just enough adventure and animals to keep it interesting, however not so much that you are going to feel overwhelmed or threatened. If you don't get enough of the essential fats your body will crave fats in general, which may lead you right into some heavy rapids - so cut the fat down to a reasonable amount and choose which ones to consume wisely.
Mila can be purchased through the Living Light Marketplace or

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Hilloah Tanner is Making a Difference at Living Light

Living Light enrollment specialist, Hilloah Tanner, is our July Employee of the Month. Coworkers say Hilloah always wears a smile that brightens their day. They describe her as fun, loving, kind, compassionate and always eager to take that next call.
Born in Whittier California, Hilloah started working at Living Light in November of 2008. Since then she has shown herself to truly care about people. She enjoys volunteering for her favorite charity, Hospice, as well as other worthwhile organizations such as PTA and a variety of local events. Hilloah enjoys reading and writing, and working in her garden. Her favorite sport is bocce ball and her favorite crafts include crochet, cross stitch, and knitting. Hilloah's goals are no secret - she plans to retire, to write, and to enjoy life at home with Archie.
Hilloah says she likes working at Living Light because she enjoys her coworkers and takes pleasure in helping students achieve their goals. Enrollment and the school Angel program would not be the same without Hilloah. She is greatly appreciated by staff and management and is a valuable asset to Living Light International.

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recipeChef's Corner
Refreshing Berry and Mango Soup

Many thanks to Martine Lussier for sharing this beautiful recipe!

A sweet and colorful soup packed with antioxidants and flavored with a hint of peppermint - perfect for a warm summer day!

Refreshing Berry and Mango Soup
Serves 4

Soup Broth
4 cups filtered water (or coconut water)
1 cup fresh orange juice
1/2 cup goji berries
1/4 cup agave nectar
2 Tbsp fresh lemon juice
1 leftover vanilla bean hull (already used and split)
2 drops of peppermint Young Living Essential oil

Put all ingredients in a half gallon jar and let infuse for about 12 hours or overnight. Strain the broth using a fine mesh screen colander or a nut milk bag. Put the soup broth aside. You can put the leftover drained ingredients into a smoothie!

1 cup blueberries
1 cup raspberries
1 cup diced mango
1 cup chopped strawberries
1 chopped orange, membranes removed
Add all fruits to the soup broth and let sit for about 30 minutes.

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Living Light International

Living Light International
phone: 707-964-2420 or 800-816-2319

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Living Light International | 301-B North Main St | Fort Bragg | CA | 95437