I know it can be hard to imagine what someone would actually eat on a raw & vegan diet. Here's an update on what I've been eating on a typical day:
Breakfast:
- Fruit porridge: I put these ingredients (or similar) in a food processor and blend until semi-smooth: Pear, Banana, Orange, 2-3 Tbsp ground Flax seeds, 1/4 cup sunflower seeds (total protein: 12g)
- Piece of toast (sprouted bread) with vegan "butter" spread if I'm still hungry (5g protein)
(I always eat the fruit before any grains)
Lunch:
- Green smoothie (water, spinach or kale, carrots, frozen strawberries, frozen blueberries, frozen mango, banana, flax seed oil, spirulina, raw organic protein powder) (15g protein)
- Grain of some sort: bagel (9g protein), or sprouted bread sandwich with alfalfa sprouts (home grown), tomato, cucumber, & avocado (about 13g protein)
(To learn about the nutritional benefits of alfalfa sprouts, click here)
Snack:
Apples & raw almond butter (7g protein)
or
Dried fruit (no preservatives or sugar added) & raw nuts (7g protein)
or
Raw veggies & hummus & whole grain pita chips from Trader Joe's (5g protein)
Dinner:
Big salad- lots of greens, veggies, avocado, seeds, nuts, etc. (about 9g protein)
Cooked grain (quinoa or brown rice) and/or legumes (beans or lentils) (8-18g protein)
Dessert:
Homemade date bar (dates, craisins, finely shredded raw coconut, carob powder, sunflower seeds, etc) (about 4g protein)
or
Cinnamon sprinkled over pear slices
Snack:
Almond milk & organic cereal (low-sugar, high-protein) (about 6-8g protein)
Total protein:73-91g
(my protein requirement is: 66g)
But just as important as protein is the question:
Am I getting all the other nutrients needed for optimal health?
You see, everyone always asks about protein, and that's ok, I used to be one of them. But I'm starting to realize that, by no fault of our own, we have been wrongly educated to think that getting enough protein is more important that getting all the amazing vitamins, minerals, phytonutrients, and enzymes that protect our bodies against cancer and other diseases. The best source of those nutrients are raw vegetables and fruits.
Protein is important, but so is everything else.
The question I have for non-vegetarians/vegans who follow the SAD (Standard American Diet) is:
How do you manage to get all the necessary vitamins, minerals, enzymes, and phytonutrients by consuming so much meat and dairy with only a small portion of fruits & vegetables each day?
Yeah...just something to think about... :)
Saturday, January 12, 2013
Friday, January 11, 2013
Fat & Happy, or Skinny & Miserable?
I remember hearing this question from friends when I was younger:
Would you rather be fat and happy, or skinny and miserable?
I remember thinking about it and how of course I would rather be happy, but why does being fat make me happy? I just didn't get it. Something was off.
Lol. Now of course I can see what was wrong. Let's take a closer look at that question for a minute.
Are overweight people happy?
I'm sure there are some who are. But if someone has a weight problem that is leaving them dealing with pain and pills on a daily basis, and they struggle with a low self esteem because of their appearance, I think it is safe to say they are not going to be very happy.
Are skinny people miserable?
Sure, if they are anorexic, or have depression which leads to appetite loss. But I don't think that's what we're talking about here. I think we're talking about people who eat healthy (fruits, veggies, etc) and therefore don't have a weight problem.
Are people who eat their vegetables miserable because they are deprived of McDonalds and forced to endure the taste of...spinach?
What I think the majority of Americans (those who are addicted to fast food and soda) don't realize is that eating healthy and the physical result of doing so (losing weight) is actually a lot more pleasurable than eating unhealthy foods and the physical result of that (being overweight).
It's hard to break out of that cycle, but for those that do (such as Joe Cross, who lost 82 pounds on a 60-day juice fast in the documentary Fat, Sick, and Nearly Dead- you can actually watch the documentary on that website I think) they talk about how much happier they are eating healthy and how great they feel, and how healthy food (and fresh juice) actually begins to tastes amazing, way better than Oreos and fried chicken.
So... what do you think?
Would you rather be fat and happy, or skinny and miserable?
I remember thinking about it and how of course I would rather be happy, but why does being fat make me happy? I just didn't get it. Something was off.
Lol. Now of course I can see what was wrong. Let's take a closer look at that question for a minute.
Are overweight people happy?
I'm sure there are some who are. But if someone has a weight problem that is leaving them dealing with pain and pills on a daily basis, and they struggle with a low self esteem because of their appearance, I think it is safe to say they are not going to be very happy.
Are skinny people miserable?
Sure, if they are anorexic, or have depression which leads to appetite loss. But I don't think that's what we're talking about here. I think we're talking about people who eat healthy (fruits, veggies, etc) and therefore don't have a weight problem.
Are people who eat their vegetables miserable because they are deprived of McDonalds and forced to endure the taste of...spinach?
What I think the majority of Americans (those who are addicted to fast food and soda) don't realize is that eating healthy and the physical result of doing so (losing weight) is actually a lot more pleasurable than eating unhealthy foods and the physical result of that (being overweight).
It's hard to break out of that cycle, but for those that do (such as Joe Cross, who lost 82 pounds on a 60-day juice fast in the documentary Fat, Sick, and Nearly Dead- you can actually watch the documentary on that website I think) they talk about how much happier they are eating healthy and how great they feel, and how healthy food (and fresh juice) actually begins to tastes amazing, way better than Oreos and fried chicken.
So... what do you think?
Wednesday, January 9, 2013
Raw Apple Crisp
Looking for a quick sweet snack or dessert?
Arrange your apple slices in a bowl. Drizzle the agave or honey and sprinkle cinnamon. Mix to coat your apples. Add in a handful of oats and mix. Enjoy!
This doesn't taste like the cooked version but is just as tasty, and just think: you're getting all the nutrients out of your food instead of cooking them away! Plus there is no sugar, just honey or agave, yet it tastes just as sweet since the apples are raw and so sweet and juicy. :)
Raw Apple Crisp
1 apple, sliced
Agave or honey to taste
Cinnamon
Oats
Arrange your apple slices in a bowl. Drizzle the agave or honey and sprinkle cinnamon. Mix to coat your apples. Add in a handful of oats and mix. Enjoy!
This doesn't taste like the cooked version but is just as tasty, and just think: you're getting all the nutrients out of your food instead of cooking them away! Plus there is no sugar, just honey or agave, yet it tastes just as sweet since the apples are raw and so sweet and juicy. :)
Wednesday, January 2, 2013
Why raw?
I want to back track for a bit and tell you more about raw food and why I'm trying to eat more of it.
What is raw food?
Raw food is fresh, whole food, in it's natural state. It has not been processed at all and has not been heated above 118 degrees F.
(Note: Frozen fruit is considered raw, although it does lose some nutrients when it freezes. But frozen vegetables are not raw since they are cooked first before they are frozen.)
What's so good about raw foods?
When we eat food in its natural state, our bodies receive ALL of the nutrients contained in that food (vitamins, minerals, phytonutrients, enzymes, etc). Cooked food can lose around 70 percent of its nutritional content.
Most of us are not eating the recommended amount of fruits and vegetables. So, raw foodists (people who eat primarily raw foods) are not doing anything weird or unhealthy. They are simply trying to include more fruits and vegetables into their daily diet, as well as nuts, sprouted seeds, grains, and natural fats. They eat them raw so they can get as much nutrition out of their food as possible.
But no meat? No dairy? Where do you get your protein? Your calcium?
In the raw foods! If you are consuming raw foods at each meal, you will be eating enough of them to meet your nutritional needs!
Of course you can't just eat apples and bananas and expect to get all the essential nutrients. You need to eat a good variety of foods, as any nutritionist will tell you. You will also need to eat lots of leafy greens...but you don't even have to like them! I promise, you won't even taste them if you simply make a fresh green fruit juice at breakfast (if you have a juicer), a green fruit smoothie at lunch (with a blender), and a big salad at dinner (pick your favorite green and put lots of other tasty ingredients in with them).
Eating this way means that you can eat A LOT and not feel guilty because all the food you are eating is healthy! You can create interesting and flavorful dishes and suddenly you will start to notice how amazing raw food tastes, and how much energy it gives you! Your taste buds will change and you won't crave the other stuff you used to eat. Don't take my word for it (although this is happening to me right now)- this is a phenomenon happening all around the world as more and more people are starting to realize the health benefits of raw food and changing their eating habits accordingly.
Contrary to popular belief, meat and dairy are not the only sources of protein, calcium, iron, etc.. (I highly recommend the documentary Forks Over Knives as well as the book of the same name, the book Eat to Live by Dr. Joel Furhman, and The China Study to learn more about the benefits of a plant based diet and the correlation between societies that eat meat and dairy and high rates of heart disease, diabetes, and cancer).
Raw foods contain essential nutrients for our bodies to function effectively (aka so we feel great and don't get sick). But unfortunately, we were born into a society that sells us engineered and highly processed "stuff" that doesn't even resemble or taste like the real food we were born to eat.
But I believe that just because I was born into a messed up world doesn't mean I have to accept and go along with it.
My son started his life on the perfect food, breast milk. When he was old enough to start trying solid food, I wondered what food I should feed him to continue with his "perfect" diet. I wanted to nourish his body with food that would give him the best start in life. His first food was sweet potatoes, followed by other fruits and vegetables. As he grew, I offered everything that "normal" parents fed their kids, including lots of packaged snacks, but inside I felt there was something lacking. I knew there had to be an optimal way to eat. But what was it?
Recently I feel I have discovered that "perfect diet." The answer I have been looking for. A way to feed my body premium fuel, instead of the regular kind that everyone else seems to be satisfied with. It's as if a huge blindfold has been taken off and I can finally see what feeding my body premium fuel actually looks like. And that is following a plant-based diet consisting of mostly raw foods.
I believe that the food we put into our bodies directly relates to how we feel on a daily basis, and whether or not we will be chronically ill for half of our lives like SO many Americans are these days.
I am committed to eating to live, not living to eat.
What is raw food?
Raw food is fresh, whole food, in it's natural state. It has not been processed at all and has not been heated above 118 degrees F.
(Note: Frozen fruit is considered raw, although it does lose some nutrients when it freezes. But frozen vegetables are not raw since they are cooked first before they are frozen.)
What's so good about raw foods?
When we eat food in its natural state, our bodies receive ALL of the nutrients contained in that food (vitamins, minerals, phytonutrients, enzymes, etc). Cooked food can lose around 70 percent of its nutritional content.
Most of us are not eating the recommended amount of fruits and vegetables. So, raw foodists (people who eat primarily raw foods) are not doing anything weird or unhealthy. They are simply trying to include more fruits and vegetables into their daily diet, as well as nuts, sprouted seeds, grains, and natural fats. They eat them raw so they can get as much nutrition out of their food as possible.
But no meat? No dairy? Where do you get your protein? Your calcium?
In the raw foods! If you are consuming raw foods at each meal, you will be eating enough of them to meet your nutritional needs!
Of course you can't just eat apples and bananas and expect to get all the essential nutrients. You need to eat a good variety of foods, as any nutritionist will tell you. You will also need to eat lots of leafy greens...but you don't even have to like them! I promise, you won't even taste them if you simply make a fresh green fruit juice at breakfast (if you have a juicer), a green fruit smoothie at lunch (with a blender), and a big salad at dinner (pick your favorite green and put lots of other tasty ingredients in with them).
Eating this way means that you can eat A LOT and not feel guilty because all the food you are eating is healthy! You can create interesting and flavorful dishes and suddenly you will start to notice how amazing raw food tastes, and how much energy it gives you! Your taste buds will change and you won't crave the other stuff you used to eat. Don't take my word for it (although this is happening to me right now)- this is a phenomenon happening all around the world as more and more people are starting to realize the health benefits of raw food and changing their eating habits accordingly.
Contrary to popular belief, meat and dairy are not the only sources of protein, calcium, iron, etc.. (I highly recommend the documentary Forks Over Knives as well as the book of the same name, the book Eat to Live by Dr. Joel Furhman, and The China Study to learn more about the benefits of a plant based diet and the correlation between societies that eat meat and dairy and high rates of heart disease, diabetes, and cancer).
But I believe that just because I was born into a messed up world doesn't mean I have to accept and go along with it.
My son started his life on the perfect food, breast milk. When he was old enough to start trying solid food, I wondered what food I should feed him to continue with his "perfect" diet. I wanted to nourish his body with food that would give him the best start in life. His first food was sweet potatoes, followed by other fruits and vegetables. As he grew, I offered everything that "normal" parents fed their kids, including lots of packaged snacks, but inside I felt there was something lacking. I knew there had to be an optimal way to eat. But what was it?
Recently I feel I have discovered that "perfect diet." The answer I have been looking for. A way to feed my body premium fuel, instead of the regular kind that everyone else seems to be satisfied with. It's as if a huge blindfold has been taken off and I can finally see what feeding my body premium fuel actually looks like. And that is following a plant-based diet consisting of mostly raw foods.
I believe that the food we put into our bodies directly relates to how we feel on a daily basis, and whether or not we will be chronically ill for half of our lives like SO many Americans are these days.
I am committed to eating to live, not living to eat.
Here's to a great 2013 and many more years of health and happiness for all of us!
Tuesday, January 1, 2013
Eating right is a family affair
Eating right has always been important to me, ever since I was a kid. My parents instilled in me a desire to take care of my body by eating good foods and exercising. After some huge realizations through watching certain documentaries (such as "Food Matters," "Hungry for Change," "Forks Over Knives," and "Fat, Sick & Nearly Dead") and other personal experiences, my parents & sisters have also become more interested in eating more raw and vegan foods, as have I.
So without further ado, I'd like to introduce...
who will also be contributing to this blog from here on out. They have some great insights and personal experiences that will be a great addition to this blog.
As each of us strive to eat more nutritiously, you, the reader, will witness our own unique successes and challenges, transformations and set backs. In the end, I hope you will have a plethora of healthy meal ideas to aid in your own personal journey towards increased health & vitality, and some tips to make your health revolution a success!
So without further ado, I'd like to introduce...
my dad- JD
my mom- LC
and my three sisters- V, C, and J
who will also be contributing to this blog from here on out. They have some great insights and personal experiences that will be a great addition to this blog.
As each of us strive to eat more nutritiously, you, the reader, will witness our own unique successes and challenges, transformations and set backs. In the end, I hope you will have a plethora of healthy meal ideas to aid in your own personal journey towards increased health & vitality, and some tips to make your health revolution a success!
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