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Fruitarian

This is probably one of the most interesting types of raw food diet. Fruitarians essentially mean the consumption of foods that primarily consist of fruits, nuts and grains or a “fruit only diet”. Fruits provide nourishment and are quite refreshing. They don’t obstruct the circulatory system of the body; in fact, they clean the arteries and blood vessels.

Juicearian

Drinking fruit and vegetable juice is considered as the best way to remove toxins. Juice is a type of concentrated nutrition. Individuals who drink prefer this type of diet opt for fresh fruits and vegetables.

Sproutarian

This type of raw food diet focuses more on consuming sprouts. You may not know it but sprouts are rich in vitamins and nutrients. As a matter of fact, contain all of the required elements a plant needs for it to live and grow. The seed of the sprout acts like a depot of carbohydrates, protein and oil. And when the seed develops; the seeds is then filled with predigested amino acids and natural sugars that provide nourishment to the plant. Sprouts are rich with energy that will provide us with additional vigor and life.

Raw food diet is the best way to give your body the nourishment it needs. Most of the people in the United States nowadays are overweight. Being overweight does not mean you have all the nourishment that your body needs, as a matter of fact overweight individuals usually crave for the essential nourishment that their body needs. The reason that they are overweight is because of the processed foods that they consume and the way the foods served. Almost all of the processed provide only a small amount of what the body really needs. Therefore, they tend to consume more processed food than what their body needed and still do not have sufficient nourishment. And in order to be healthy, you must have a healthy diet.

* Green Drink: Juice lots of kale, celery and apple.

* Chocolate Smoothie: nut milk, 3-4 dates, a bunch of strawberries, 3 bananas, a small amount of vanilla pod, 1 tblspn raw carob powder, 1/2 tblspn raw cacao powder. Blend. Serve.

* Muesli: Raw oats, dried sultanas, dried mango, chunks of almond and cashews, 1/2 tblspn sunflower seeds and 1/2 tblspn pumpkin seeds (also known as pepitas). Mix. Add almond milk sweetened with 3-4 dates. Soak in refrigerator overnight. Serve the next morning.

2. Mid-Morning Snacks

* Lots of dried or fresh bananas and mango mixed with a selection of raw nuts.

* Cashew Ice-Cream: In a high speed blender, mix 2 cups cashew butter with 1 1/2 cups dates. Fold in 2/3 cup chopped almonds. Add 1/2 cup raw carob powder. Freeze. Serve.

3. Lunch

* Italian Noodles: Shape 3 large zucchinis into noodle shapes with Spiralizer, add small bunch fresh basil, 2 tspns cold-pressed olive oil, 6 cherry tomatoes, 1 avocado,2 tspns chopped garlic, juice from 1/2 lemon, sea salt to taste. Mix. Serve.

* Noodles with Pasta Sauce: Shape 3 large zucchinis into noodle shapes with Spiralizer. Make pasta sauce by blending 3 tomatoes, 1/2 avocado, 1 1/2 carrots, 1 stick celery, 30g dehydrated tomatoes, 4 dates, 1/4 onion, 2 tbspns cold-pressed olive oil, 2 tbspns organic tamari, 1 tspn apple cider vinegar, 2 tbspns fresh basil and 1 clove garlic. Serve.

4. Afternoon Snacks

* Green Drink: Juice 1/2 bunch spinach with 4 apples.

* Brazil Sweets: Mix 125g Brazil nuts, 125g raisins, 125 g dates, 1 tbspn carob powder and 1 pinch cinnamon. Blend until smooth. Roll into ping-pong sized balls. Roll again in shredded coconut. Serve.

5. Dinner

* Guacamole Salad: Mix chopped parsley, 30g cherry tomatoes, 1/2 sliced red onion, 1/2 chopped cos lettuce, 1/2 bunch kale, 1/2 bunch cilantro, juice from 1/2 lemon and sea salt to taste. For the guacamole, blend 2 avocados, 1/4 cup onion, 1/2-1 tomato, pinch cayenne and sea salt to taste. Mix into the salad. Serve.

* Same as lunch.

By Eve Zhu

Here are the top seven ways you can get involved with the raw food community by creating and finding support:

1. Find your favorite raw food forum or two, bookmark them on your computer, and check them every day or every other day for topics, new forums, and people that interest you. Have a raw food question? Don’t be afraid to ask questions in a new forum or existing chat. See how others are happy to help you out with their experience, strength and hope! Don’t hesitate to post an answer or experience to another person’s question either. As a precautionary warning, forums can eat up a lot of your time if you’re not mindful, so set aside an allotted max amount of time per day to be on these. To find these raw food forums, do a search engine search for “raw food forum” or “raw foods community.” Many are free, some require a monthly membership subscription.

2. Find your favorite raw food blogs and bookmark them on your computer for some raw foods inspiration. Subscribe to the website’s RSS feed if you don’t want to be checking these websites everyday for updates. This will give you notification on your RSS Reader whenever the blogger has updated with a new post. Bloggers often post about experiences with new raw food diets, detoxes, recipes, and superfoods. Most of what they blog about will be of interest to the raw food beginner.

3. Make a habit of commenting on other people’s blog’s, as well as updates in Facebook, in order to get more connected to others and engage in a fun conversation. This is as great way to get people to check out your website or blog too, if you have one. Most bloggers really love getting comments!

4. Join several raw food, vegan, and/or holistic health meetups on www.meetup.com/rawfood and write down upcoming events on your calendar or datebook. Make a commitment to go to 1-2 events per month. It would be great to get a friend to go with you as well. Make sure to get e-mail addresses and phone numbers of the people you click with.

5. Ask your favorite raw fooders to become friends with you on Facebook. Facebook is a wonderful place to view raw food photos, get invited to raw food events, and have 1-on-1 conversations with others. There are many interest groups in Facebook that you can join as well to share information and experience within.

6. Host a raw potluck of your own at your place! If you’re inviting non-raw friends, give them easy raw-food recipes to make so it’s as easy as possible for them. Another option for creating your own raw food community would be to start your own raw food meetup, especially if there aren’t any in your area. Meetup.com has instructions on how to do this. There is a fee but this can easily be covered if attendees to events put in $1-$2 each.

By Lenette Nakauchi

Many believe that a raw vegan diet is the natural diet for humans. It seems like people on raw food diets can eat almost as much as they want and still maintain a healthy weight.

Cavemen didn’t eat cooked foods until after they learned how to use fire. Once they begin using fire they slowly incorporated cooked foods into their diet.

This appears to make sense. Raw foods contain all the natural enzymes that assist you to completely digest your food without putting excessive strain on your body. Cooked foods have most if not all of the enzymes destroyed. Even some raw food is processed to death making for a sad substitute for proper food.

We are all aware of the hormones, preservatives and other unhealthy additives that are in our foods today. This is a significant reason to try to eat organic foods as well.

People on raw food diets seem to be healthier, happier and hardly catch a cold. You do have to make sure you have enough vit-b12 though. Have this checked and take a supplement if necessary.

One healthy food that may be particularly good in helping with weight loss is parsnips. They are high in fiber which makes you feel fuller. Parsnips can lower cholesterol and keep your blood sugar even.

If you definitely want to lose weight and keep it off, then you need to follow a healthy lifestyle. This means a natural diet and exercise. Instead of taking the elevator, take the stairs. Only on those Geico comercials will you see a caveman taking an escalator instead of hoofing it.

Make sure you include healthy oils and fats that contains omega 3. Stay away from the unhealthy ones. Avocados also contain healthy oils.

Even if you can’t cut out all cooked foods and meats, try to eat more fresh fruits and vegetables. Continue on this path and you will start to feel great and wonder why you haven’t started this long ago.

After the cavemen discovered fire they had to chase their dinner. They even had to run from their so-called dinners at times. Before they ate meat they had to thoroughly search for other food. I suppose they exercised a bit more than we do today.

Good nutrition always comes with raw food and vegan recipes, balanced protein and carbohydrates. Yoga followers are on vegetable diet, which is why most of those who practice it appear to be skinny or slim. Organic food may be good source of fiber that our body highly requires but it doesn’t accelerate the development of muscles. If you are muscle builder, vegetables are not good to eat alone. You have to integrate some considerable amount of protein that contains all the amino acids you need for muscle building. Vegans usually go for foods like apples, beets, carrots, raw grains, oats, rye, sesame seeds, almonds, oranges, pumpkins, tomatoes, asparagus, broccoli, red peppers, spinach, buckwheat, pomegranate, cabbages, etc. Eating green salads without any meat content is strictly vegan but if you put in some chicken breasts or bacon strips in it, that’s deemed to be semi-vegan.

Fruits and vegetables are recognized to be good sources of vitamins and minerals, aside from fiber, good carbohydrates and antioxidants. Raw food and vegan recipes are usually broiled or boiled, not fried or mixed preservatives or additives. Raw whole grain muesli, oat yogurt, green salads, tomato salad, vegetable soup are among the vegan recipes that are considered healthy and effective for those who want to lose weight. Preparing raw food is ideal for those people whose schedule is too hectic in that they don’t have time to cook anymore. Vegetable dishes are fitting to those with high blood cholesterol and health-threatening issues. You can never go wrong with vegetable diet, as per vegans.

If you find yourself being overweight or obese, maybe it’s high time that you shift to a healthier diet plan. Perhaps you can consider eating raw food and vegan recipes. You can give it a week and discover the results yourself in order to gauge the efficacy of embracing an all-veggie diet and eating raw food. If you are too dedicated to lose weight and manage yourself healthily, you can make it in a longer period of time. But if you are too weak to tolerate such stiff diet that deprives you of other healthy foods found in lean meat, then you won’t survive in dwelling on a vegan diet for a longer time

1) Going Slow

The truth is – if you plan to be complete with elaborate equipment, measuring utensils and expect to prepare gourmet raw foods everyday, there will be some investment which needs to be made.

But you can always take smaller steps and go slowly. For beginners, I do not recommend getting expensive equipment right away. In fact, if you have my 3D2N Weekend Detox, you can see that a person can be raw even without a blender.

I have a student residing in Taiwan who has zero equipment, and she managed to carry on the detox using raw foods for more than 5 days!!

Before you jump into buying a dehydrator or even a high powered blender, try to see if you can make do with any household blenders you already own. Even with these common home blenders, you can prepare some decent raw dishes.

When you are more comfortable financially and ready to move on to the chef/fancy gourmet levels, you can opt to buy more equipment and source for pricier ingredients.

2) Get the best you can within your affordability

If you compare organic nuts to non-organic nuts, of course organic nuts will be much more expensive! And even more so on our little island where availability is sometimes an issue. If getting the real organic versions blow your budget, then opt for the non-organic versions instead. There is no perfect scenario for every occasion, so lets just make the best out of our individual situations.

Imagine if you are trapped in a cell with either fries, or baked potatoes (non-organic), of course it’ll make more sense to choose the latter! So, don’t worry too much, just buy within your budget and reap the maximum benefits possible.

For a list of the top-most polluted fruits/vegetables, read my article Should We Go Organic from my website below.

Remember that Nature is generous, do we really need that special fruit/vegetable to give us a certain precious nutrient? By listening to your own body and making sensible choices, worrying about malnutrition can often be unnecessary.

3) Buy from distributors/wholesalers

If you are concerned about budget, then buying from wholesalers will make more sense than buying from supermarkets. Its all about value actually; you are paying for the supermarket’s overheads, advertising and transport costs, in return for accessibility and comfortable shopping

Vitamin B12, abundant in high quality animal products, is a nutrient which many medical doctors claim to be difficult for vegetarians to obtain.

What Is B12?

B12 is a nutrient produced only by micro-organisms, and is found in a variety of animal and certain plant sources. People with healthy intestines also produce large amounts of B12 in their colons.

But because of B12 absorption problems (which again depends on a variety of factors), and most people do not have healthy digestive tracts and colons, many health experts advised vegetarians to include B12 supplements in their diet.

As B12 can be stored in the liver for up to 6 years, it can be some time before deficiency signs show up. People with liver dysfunctions or B12 assimilation problems may experience these signs sooner.

So what is B12 for and why is it so important?

Why

B12 is required for basic body functions including the formation of red-blood cells, normal cell growth, fertility/pregnancy, immunity systems, and even treatment for some degenerative diseases (like cancer,AIDS) etc.

Common deficiency signs include anemia, weaknesses/fatigue, diarrhea/indigestion, depression, mental imbalances and even brain damage in serious cases.

A good indicator of a B12 deficiency is a red, shiny and smooth tongue.

However, the signs of deficiency may be concealed by the “masking syndrome” of the B-complex vitamin folic acid. Folic acid contains similar properties to that of B12 and are actually inter-dependent with B12 for many body functions.

While folate alleviates many symptoms of B12 deficiency, the damage is still being done secretly to the body! And because folate is abundant in leafy greens, legumes and sprouts, we can see why deficient vegetarians only started to see the signs years later.

Before we condemn vegan diets, there are more things to consider. Apart from liver illnesses and poor digestive absorption, there are other factors which can cause B12 deficiency:

Contraceptives/Birth Control Pills
Antibiotics
Intoxicants (coffee, cigarettes, alcohol etc)
Stress (mental and physical)
Chronic illnesses

Can you see that B12 deficiency problems are not restricted to vegans only? Basically, anyone with an imbalanced lifestyle/diet can be at risk.

How – Solutions
The easiest way, and probably most used method is to take B12 supplements.

I personally do not take B12 supplements, but there is nothing wrong with adding a B12 supplement into a strict vegan diet, just to play safe.

A helpful note would be to know that B12 mal-absorption is mostly caused by gastric juices losing a mucoprotein enzyme (which makes B12 absorption efficient).

This is known as the “intrinsic factor”, and can be lost through aging, surgery or excess intestinal bacteria. So if you opt for oral B12 supplements, be sure to choose the ones which cover this aspect.

Another well-rounded method would be to include a quality pro-biotic supplement. Although I do not take these on a daily basis, I use them to ferment raw nut cheeses, or to make nut milk with.

And of course, B12 growth is supported from some great tasting plant sources like unpasteurized miso, which I take on a regular basis. One thing to take note in the use of miso is the salt content: lighter miso has a lower salt content as compared to the darker ones

1. The first secret is –

A raw food diet is a natural weight loss diet. This seems to be a secret because there are so many other approaches to losing weight including taking diet pills, diet supplements and signing up for diet plans, when just simply eating living foods will make you lose weight naturally.

When you start eating raw food you’ll notice a very fast drop in weight whether you’re eating raw foods to lose weight or not. It doesn’t matter how much fruits and veggies you eat in any given day you’ll lose weight. You would have to eat literally tons of fruits, veggies nuts and seeds to get enough calories to gain weight. I don’t need to go into why it’s healthy to lose weight you no doubt know that.

2. The second secret is –

A raw food diet will give you tons of energy and three extra waking to enjoy every day. As a raw foodist (and nurse) I’ve been eating 100% raw foods for many years. I have tons of energy. I only need five hours sleep a night and have a lot of extra hours to fill because of it. These are not tired hours but productive hours. I have so much energy from my raw vegan diet that I work on several projects at a time and maintain a very busy upbeat lifestyle.

3. The third secret is –

Eating a raw food diet will help you get rid of existing ailments, conditions and diseases. I know because I got rid of breast cancer, arthritis, fibromyalgia, acid reflux, irritable bowel syndrome, celiac disease, canker sores, chronic sinus infections, heartburn, and digestive problems and more. I never get sick and take no drugs, medicines or medications. You won’t have to suffer either when you start eating living foods.

There are dozens of secrets and health benefits too lengthy to list here bet these will help you start on the right path to superior health. A raw food diet is never boring. You can make all sorts of raw food recipes and prepare uncooked raw vegan desserts like fudge, apple pie, blueberry pie, cookies, crackers, bars, date-pecan balls, and hundreds of others. I especially like home-made almond milk that you can use for dozens of purposes and is a perfect replacement for harmful dairy products. Why not start today by adding more living food to your diet and see and feel the benefits like I have.

Today, Greens occupy a tiny section of most supermarkets, but yet these are humble power houses which gives us life, healing powers and precious nourishment.

Chlorophyll

The magic of Green leaves from plants lie in their ability to turn energy from the sun into nutrients and oxygen through photosynthesis.

It has been proven in research that chlorophyll can oxygenate, rejuvenate body cells and even cure degenerative diseases. When we consume greens, our cells are nourished with oxygen which enables them to heal and perform at optimum.

Alkalinity

When cells are oxygenated properly, cell respiration becomes strong and steady – resulting in an alkaline environment.

An alkaline PH is vital for maximum health while cancer cells grows and multiplies in an acidic body.

Fiber

Greens provide us with insoluble fiber which is important for elimination. It is impossible to eliminate properly without enough fiber in the diet. Most conventional cooked and meat based diet provide insufficient fiber.

When fiber is lacking, the body’s natural ability to eliminate malfunctions and that’s when the skin takes on the tough task of detoxification. The skin is the best indicator of how clean the body is internally!

Why then a green smoothie?
The blending action breaks down the cellular walls of greens and fruits, thus releasing valuable minerals, vitamins and other phytonutrients. These are then delivered to individual cells which are ready for assimilation. Your body is relieved of the digestive burden but yet at the same time, probably taking in much more nutrients than most of the other meals of the day!

Most people are not able to consume greens in sufficient amounts because of low stomach acid levels. By blending, you have already broken down the food particles into a perfect size for absorption. This allows your body to produce lower stomach acid but yet not suffer from indigestion problems.

Things to look out for when consuming green smoothies:

Rotate Greens

It is imperative to rotate the greens you take, just like with any other fruit or vegetable. Nature has it such that not one single fruit, vegetable or green has the full spectrum of health giving benefits for humans. The fact is, there is no single super, all-encompassing food which humans can survive on for long without some form of deficiency problem.

You will know that this is true when you keep on eating the same green or fruit day after day. After some time, you may find that the food loses its appeal or taste less delicious to you.

Fresh is always best

In Singapore, try not to go overnight. The best time to have your green smoothie is right after it is poured out from your blender! In a humid country like Singapore, green smoothies do not keep well.