Our Daily Green Smoothie

We make daily green smoothies at our house, around lunch time (in addition to green juice 4-6 mornings a week) using our Vita Mix. We first started doing this for our extremely picky 3 year old, so he would get some good nutrition, without having to force him to eat the slimy & wet textures of fruits/veggies that he would burst into tears just looking at. So if we miss a day, it means that he isn't getting a really big part of his diet. Hence, we are committed to making this everyday, whenever possible. It also has been great for my husband and I- a sure way to get our daily nuts/seeds, omega 3s, probiotics, vitamin C, and of course all the fruits and veggies and protein.

Here is what our juice usually consists of (the measurements are approximate since we are always changing the kind of fruits & veggies we put in and we sometimes add the juice from our greens instead of the whole greens):

Our Green Smoothie:

(REVISED April 2014)

GREENS:

2-3 cups (tightly packed) leafy greens: spinach, kale, or collards (spinach blends a lot easier and is almost tasteless, so great for those not accustomed to green smoothies)

FRUIT:

2 cups frozen fruit (mango, berries, pineapple, etc)- we love mango & strawberries

1-2 bananas (for sweetness)

1/4 lemon (peeled & seeded)- lemons have so many health benefits!

OTHER VEGGIES:

2 carrots (or carrot pulp from earlier juice)

or

a small wedge red cabbage

or 

1/4 cup chopped cucumber, zucchini, or asparagus or broccoli

NUTS/SEEDS:

1/4 cup raw almonds or raw sunflower seeds

3 Tablespoons source of Omega 3s (ground flaxseed, chia seed, or hempseed)

LIQUID:

2 cups water, almond milk, or coconut milk

EXTRAS:

- Protein powder: 1 scoop raw organic protein powder (Garden of Life brand) (my husband likes extra protein, but I don't add to mine or my kids) 

- Probiotics: 2 Tablespoons Inner-eco probiotic kefir (from coconut water)- added to adults smoothies (kids get different kind of probiotics separately)

- Extra Vitamin C: 3/4 teaspoon Vitamin C powder (ascorbic acid) (3000 mg) (I try to add more Vitamin C to our diet after reading Dr. Andrew Saul's book "Doctor Yourself" and learning about the research showing diseases being cured with high levels of Vitamin C.)

ORIGINAL POST (Nov. 2013):
Our Green Smoothie:
1/4 cup raw almonds or raw sunflower/pumpkin/sesame seeds
3 Tablespoons ground flaxseed
2 big handfuls greens (spinach, collards, or broccoli usually)
2 carrots (or carrot pulp from earlier juice)
1/2 cup frozen fruit (mango, berries, pineapple, etc)
1-2 bananas
scoop raw organic protein powder (Garden of Life brand)- added to adults' smoothies
2 Tablespoons Inner-eco probiotic kefir (from coconut water)- added to adults smoothies (kids get different kind of probiotics separately)
3/4 teaspoon Vitamin C powder (ascorbic acid) (3000 mg)
water- enough to get desired consistency

** This smoothie is guzzled by 2 adults and an almost 4 year old (our 14 month old gets a slightly different smoothie you can see here).

Raw is not all or nothing...

Raw is not all or nothing...
And eating should not involve guilt.

This blog is about my attempt to eat more nutritiously, and since raw foods are more nutritious, I am trying to incorporate more raw foods into my meals. This DOES NOT mean that I am ONLY eating raw foods. 

I am also trying to avoid meat and dairy products, after my recent discovery that animal products are linked to diseases and not very good for us (and that you can get the same nutrients in plant foods, only they are much better for us in that form). But that doesn't mean I am NEVER going to eat ANY meat or dairy in my entire life. 

I am not doing some kind of a raw food or vegan challenge, to see how many days I can go without eating animal products, or without any cooked food. No, no. You see, I don't like to give myself rules when it comes to food. I eat what I want, when I want. However, lately I have wanted to eat a certain way to see how that might positively affect me.

(Before I go any further, I should say that I do have some rules, that are pretty easy for me to keep at this point in my life, so I don't even really consider them rules. They are just part of my way of life. They are that I never will consume: alcohol, tobacco, illegal drugs, coffee, or caffeinated tea. Besides being unhealthy, these are part of a law of health called the "Word of Wisdom" that I follow as a member of the Church of Jesus Christ of Latter Day Saints (Mormon). We believe that God himself revealed this health advice to Joseph Smith, a prophet in the early 1800's (way before tobacco was even considered bad for you). The "Word of Wisdom" also indicates that we should eat vegetables, fruits, and grains, and that meat should be consumed sparingly and only in times of famine. There is no mention of dairy products. Since I believe our bodies are gifts from God, and what we do to them affects us not only physically, but spiritually, I am trying to take the best care of mine that I can, by following this inspired counsel, and searching for the best types of foods available.)

I feel that if I were constantly focused on the foods I "can't" eat, I would feel deprived and ultimately fail at trying to eat good foods.

Instead of putting pressure on myself to eat 100% raw or vegan, each day I applaud myself for the amount of raw fruits and vegetables I've eaten. As I plan my meals (which usually happens that day, because I use what fresh foods I have left in my kitchen) I make the raw fruits and vegetables the main course, with a "side" of whole grains, nuts, or seeds, and I don't even consider meat or dairy as an option.

It was important for me to go for at least a month without meat or dairy (in addition to eating a lot more raw fruits and vegetables) to see the difference it would make. But I felt it was also important for me to try those foods after not eating them for awhile, to see how I would feel. 

So after eliminating meat for about 6 weeks, I decided to see what my body would feel like eating a chicken stir fry dish that I had in my freezer for a couple months. Meat had actually lost its appeal to me, but I wanted to try it out and pay attention to my body as I did so. 

The result of my first experiment:

Taste: It didn't taste very good. The sauce tasted like a mix of sugar and chemicals, and eating the meat was like eating something...dead.

How I felt: I felt gross and a little sick after the meal and actually craved fresh, raw foods to give me the energy I was used to. 

Body: My digestion was a lot slower that normal. And I don't know if this was a coincidence but the next day I got a sore throat. 

Conclusion: I don't think I will be eating meat again any time soon. 

Experiment #2- I ate a plateful of pumpkin pancakes (ingredients included milk and egg). Instead of putting syrup on top, I put applesauce, since applesauce is just as good to me and doesn't make my head hurt afterwards (from the high amount of sugar). I also had a fruit smoothie that I drank after eating about 4 small pancakes. 

Taste: Disappointed, and this is surprising since I used to be a huge fan of all types of pumpkin baked goods. I think I would liken my taste experience to looking at a painting of brown and tan paint as opposed to a painting filled with all sorts of vibrant colors. I missed fresh, raw foods. (The smoothie was good, but there wasn't much more room in my stomach after the pancakes- definitely would have been better to drink the smoothie first).

How I felt: I felt like I had just shoved a sponge into my stomach and it was expanding. My stomach was uncomfortable and felt like it was filled to the brim. This is completely different than how I feel after eating raw fruits and vegetables first, and then adding a little grain/nuts/seeds until I feel satisfied.

Body: I had a cold, so it's hard to say since my head might have been hurting anyway.

Conclusion: When I'm hungry, I'm going to start with raw fruits and vegetables, and if I do want to eat pancakes I will replace cows milk with almond or coconut milk to see if I feel better afterwards (and use whole wheat flour again).

I ate 2 organic hard boiled eggs the other day and felt ok. So I might eat organic eggs occasionally. And salmon too. 

But when it comes time to planning my meals, they will continue to be centered mostly around raw foods. Why? Because I feel so much better when my body is fed pure nutrients instead of gross processed food, or animal products. 

Remember, this is coming from someone who used to eat primarily grains and dairy when I got hungry, and only a small side of fruits or veggies. But as I have changed my diet, my taste buds have changed, and my body now craves raw food over cooked and processed food.

---------------------------------------------------------
I challenge you to try eating more raw fruits and vegetables too! But remember raw is not all or nothing. Go at your own pace. Don't set rules if that makes it too hard. Just have fun making beautiful, colorful main course dishes out of fruits and vegetables (using recipes on my blog or other raw food blogs or books), then add some whole grains, nuts, and seeds until you feel nicely satisfied. Let me know how it works for you!

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. 

Here's to a great 2013 and many more years of health and happiness for all of us!

Day 14- "How do vegans get enough protein?"

A very common question. Why is it so common? Because we have been taught that the only good sources of protein are meat & dairy. I have discovered that these sources do more harm than good, and our bodies don't actually need as much protein (especially from milk & dairy!) as many people are consuming these days. 

(Why are animal proteins not as good for our bodies as plant-based proteins? Here is just one among many reasons:
http://www.vegan-nutritionista.com/animal-protein.html)

If you want to see how much protein you need, you first must figure out your ideal weight.

For men, use this formula: 106 pounds for 60 inches of height (5 feet) and add 6 pounds for every inch over 60.

For women, use this formula: 100 pounds for 60 inches of height and add 5 pounds for every inch over 60. 

To find out how much protein is recommended, the RDA says to multiply your ideal weight by 0.37. (Taken from: http://www.incrediblesmoothies.com/raw-food-diet/raw-nutrition/protein-sources-on-a-vegan-raw-food-diet/)
 
As a nursing mom, I need about 20 grams more. So, I need about   
66 grams of protein per day.

Let's take a look at how much I got today eating no meat or dairy:

Breakfast- 

Fruit salad (1 orange, 1 banana, 1 pear) (1+1+0.6=2.6g)
1/4 cup raw almonds (6g)
1/4 cup raw sunflower seeds (7g)

Total= 15.6g

Snack-

A slice sprouted bread  with jam (5g)
Small apple (0.3)
Rest of seeds/nuts from breakfast

Total= 5.3g

Lunch- (usually I have a green smoothie but today I was running low on ingredients so I had leftovers)

Vegan enchilada- whole wheat tortilla (5g) + rice (3g) + beans (4g) + tomatoes, spinach, bell peppers (0.3) 

Total = 12.3g

Snack-

A slice bread with 1 Tbsp raw cashew butter and a drizzle of raw honey (5+3.5)

Total=8.5g

Dinner-

Quinoa lettuce tacos- 1 1/2 cups quinoa (14g)+ 3 romaine leaves (0.9)+ tomatoes, carrots, apples (0.3)

Total= 14.2g

Dessert-

4 dates (0.8)
1/4 cup almonds (6g)  

Total  =6.8g

Late night snack-

1 cup dry cereal- 5g 
(I was out of almond milk)


Grand Total= 67.7g

Not bad! 

(Note: I am hoping to increase my fruit & vegetable intake to get more protein from those sources, as well as start my day with a glass of fresh green juice, in addition to my breakfast) 

(Also, for anyone concerned about whether I'm getting enough of other nutrients while nursing, I am taking a prenatal vitamin and an additional calcium supplement just to be safe.)

With a little googling you can find out the protein value in almost any food. This website is particularly useful for that: http://calorielab.com/index.html

This website has a good article about protein sources for those on a raw vegan diet: 
http://www.incrediblesmoothies.com/raw-food-diet/raw-nutrition/protein-sources-on-a-vegan-raw-food-diet/ 

Here are some examples, which I got off some other websites:

Fruits
I have found that most fruits contain about 0.3-1g of protein per cup (or per whole fruit), with the exceptions of:
• 1 Avocado- 4g
• 1/4 cup Goji berries- 4g
Here's a list of all the fruits imaginable with their protein content (and you can see what other nutrients, fiber, and calories they have as well):
http://www.health-alternatives.com/fruit-nutrition-chart.html

Beans
Most beans are 7-10 grams per half cup!

Vegetables
• 1 cup broccoli- 5 grams
• 1 cup spinach- 5 grams
• 1 cup peas- 9 grams
• 1 medium artichoke- 4 grams
• 1 cup asparagus- 5 grams
• 1 cup beet greens- 3 grams
(From: http://www.care2.com/greenliving/vegetarian-protein-sources.html#ixzz2F4bVEQ85)

Grains
• 1 cup Quinoa - 9 grams.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread- 5 g
• Pasta- 6g
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.

Nuts/seeds
• 1/4 cup cashews - 5 grams
• 1/4 cup walnuts - 5 grams
• 1/4 cup pistachios - 6 grams
• 1/4 cup almonds - 6 grams
• Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
• 1/4 cup Sunflower seeds- 7 g
• 1/4 cup Pumpkin seeds- 7 g
• 1 Tablespoon chia seeds- 3g
(From http://www.naturalnews.com/036270_vegan_protein_legumes.html#ixzz2F4cTbrsq)


But aren't plant sources of protein not as good as meat because they are not "complete proteins"?

This is a good answer to this (from http://www.vegan-nutritionista.com/vegan-protein.html )

"A complete protein is a protein source that has a good proportion of those 9 essential amino acids. Simple enough?
In case you're wondering, the human essential amino acids include isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, and histidine.

"Typically, any protein that comes from animals, including meat, dairy, eggs, and fish, is a complete protein. This might seem like a great case against the vegan diet, but the problem is that animal protein is highly acidic and causes illnesses within your body.

"There are also many good plant-based sources of complete vegan proteins, including soybeans, quinoa, amaranth, buckwheat, hempseed, salvia, and spirulina. Some plant proteins have smaller amounts of one or two of the essential amino acids, and that's why they aren't promoted as often as the animal proteins." 

...That and the fact that there exists a huge business called the Meat Industry....

If you haven't already, go watch "Forks Over Knives"! (Documentary on Netflix) 

Day 9- Vegan meal plan

I've come up with an easy way to plan my vegan meals.

Every day my meals will follow this model:

Breakfast: Whole fruit & cereal

Lunch: Smoothie & grain

Dinner: Salad & grain & sauerkraut

Breakfast-
The cereal will be either: dry cereal with almond milk, oatmeal, or other hot cereal. I will add nuts & seeds & a little honey (if needed) to my hot cereal, and will add wheat germ & ground flax seeds to my cold cereal. I will try to eat my fruit first (and make it about 50% of my meal)- bananas, berries, pears, oranges, etc. Or add some to my cereal.

Lunch-
I will make slightly different smoothies each day, but will always have a blender full of spinach or kale as the base. See my post about smoothies here.
My grain will be a slice of whole grain bread made from sprouted grains ( i.e. Trader Joes organic Low Fat Sprouted High Fiber bread) with nut butter & jam (Polaner- no sugar added, sweetened with fruit juice), some leftover quinoa from the night before, etc.

Dinner-
The salad possibilities are endless. Mix fruit & veggies, seeds, etc. You can experiment on your own or try out recipes from raw or vegetarian cookbooks. 
The grain might be rice, quinoa, whole grain pasta, etc. Season with fresh herbs for the best flavor!
And I will try to include a small side of sauerkraut (or other fermented veggies). Look for my upcoming post on the benefits of this amazing (and surprisingly delicious) food!

Snacks in between meals will consist of: Pita chips & hummus or guacamole, veggies dipped in hummus, fruit & granola, trail mix with nuts & seeds & dried fruit, etc.

Dessert- Whole dates, carrob chia seed pudding, apple crisp, and many more (all made without refined sugar, only honey or agave added when needed, and many of them raw).

Oh the many posts I'm looking forward to writing!!

Day 8- One step at a time...

I just want to point out the importance of taking one step at a time in making the transition to raw food. Even though you may like the idea of eating raw, your body may not cooperate the way you would like, especially if you're accustomed to eating meat and dairy on a regular basis. So, my suggestions for those wanting to make this transition are as follows:

Assess your current way of eating- Do you eat meat & dairy regularly? Are you already a vegetarian? Are you already a vegan? 

Then transition as slow as you feel comfortable from where you are. 

First try to eat like a vegetarian (no meat) for a day. If that's easy, then try a week. You will probably be eating a lot more grain in place of the meat for protein & to fill you up. But don't forget to include good fruits & veggies, especially dark leafy greens for iron. Take a vitamin B12 supplement.

Once you have mastered eating like a vegetarian, try eating like a vegan (no animal products- such as meat & dairy). This will most likely be a bit more of a challenge, since your meals probably revolve around dairy & grains now that you've cut out meat (some of my standard vegetarian meals were pasta, quesadillas, grilled cheese, cheese enchiladas, etc.). Sadly, the fruits & veggies probably aren't  noticed much; they are more of an after thought. (If not, the transition will be a lot easier for you!).

Don't try to go from vegetarian to raw! Trust me, I learned that the hard way. You need to transition to vegan first. Let yourself eat lots of grains to make up for lost calories that you would be getting with the dairy (and meat). And as you are transitioning to vegan, don't take out certain foods until you have a replacement ready to eat. For example, don't stop eating yogurt until you have another good probiotic to replace it with (sauerkraut or fermented veggies, or a supplement like acidophilus). Don't stop drinking milk until you can replace it with a fortified almond milk or a good calcium & vitamin d supplement. Don't just stop eating as much protein- replace it with nuts, seeds, & grains. You get the idea. Take your time so that you don't shock your body and deprive it of vital nutrients just because you aren't prepared with all the vegan & raw food replacements yet. 

Once you have mastered vegan, then start to move on to raw. Of course, if you are still making the transition to vegan, you can include completely raw meals into your week, but don't feel like they all have to be at first. Take it slow.

In short, let yourself take one step at a time. And be ok with that. :)

Tips for making the transition...

I'm not writing this blog because I'm an expert at eating raw, or even at eating vegan for that matter. I'm writing it because I want to document my journey into this world of raw & vegan food & hopefully help others in some way along the road.

I don't profess to know the "right way" to eat. It is different for everyone. I'm just trying to eat as healthy as possible for myself, based on what I have discovered in books, research, documentaries, and my own personal experience eating food for the past 31 years (wow...).

That said, I have been thinking of some ways to make this transition easier, because at times it can seem overwhelming, like any change in life. Here are some tips that have helped me. I will be adding to the list as I discover more.

The majority of your groceries should be fruits and vegetables. Find the good deals to buy apples, oranges & pears in bulk. And lots of bananas & greens (i.e. spinach) for smoothies. Trader Joe's has some great prices on produce, I have found. Another great place to buy are farmer's markets, where you can find a lot of local & organic produce for decent prices. When you open up your fridge and see lots of colors, you will be on the right track. :) And with lots of different choices, you will have an easier time having certain ingredients for raw food recipes, or putting your own dishes together. Also, you will never feel like you're going hungry since there will be so much to choose from.

Stock your pantry with raw nuts & seeds. Almonds, walnuts, cashews, pistacios, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, are all great ones to have- they are high in protein, fiber, good fat, and some have omega 3s & lots of other things. Also gets some dried fruit (without preservatives). Then you can put them together for a great trail mix snack when you're hungry.

Every night take a bunch of veggies and chop them up so you don't have to spend all day long preparing food. I've found that the most time consuming part of food preparation is chopping vegetables, so it really helps to have them already chopped and ready to go.

You don't have to make your own nut milk & nut butters at first- you can buy them. There are almond milks out there that are fortified so that they have the same amount of calcium & vitamin D as cow's milk (Trader Joe's Unsweetened Vanilla Almond Milk is one of them). That is a great way to take out cow's milk and still get the vitamins you need. Also there are lots of good nut butters out there, even though you can make your own (blend up the soaked nuts & add oil).  I made cashew butter & it was amazing- tasted like the consistency of fudge, and was so rich & creamy. But it took awhile and I put way too much oil in it and had to take it out later.... So buying that stuff at first can save you time. 

When you start to feel overwhelmed (aka- you're hungry and can't think of anything quick to make besides you're old favorites like grilled cheese), just remember: it does not necessarily take more time to prepare raw or vegan meals than it does to cook other meals. It's just that you do different things (instead of cooking, you are chopping and putting them together in salads or smoothies...). But for anyone just starting out, it takes a little bit of getting used to, just like anything new does. After doing it awhile, it will become second nature. So just because it doesn't come naturally, and takes a little more effort at the beginning, doesn't mean it's always going to be that way. Take a deep breath, then grab something easy like apples and nut butter so you're not so hungry and you can think better about what to make next (or you can just look at this blog for some idea). :)

Take a good multivitamin (or at least Vitamin B12, iron, and calcium) to begin. You will be experimenting with different foods and might not get all the vitamins & nutrients you need since you will be focusing on putting together different meals, and not necessarily counting how much of each vitamin you are consuming at each meal. After awhile, I'm guessing that you will start to see your vitamin intake more clearly and know where you might be deficient (Vitamin B12 will be important no matter if you're starting out or an seasoned vegan, no pun intended, since that is found mostly in meat). :)

Make sure you know the vegan sources of protein out there and include them in your meals to get enough protein. (I will make another post with this info.)

Read books, websites, and other resources that give information about "going raw" or a high raw vegan diet. It's great to see so many other people who are trying to eat more healthy & gives me hope and confidence the more I learn. 

These are things that have helped me. Now I need to go fold my laundry. Good night everyone!

"How can anyone eat only raw foods???"

Admit it. You've asked yourself that question about someone who has decided to "go raw." 

Don't they get sick of eating so plainly?

How can they get full from mostly fruits & vegetables?

All very good questions.

I really like what Judita Wignall says about this in her book "Going Raw":

"When I first went raw I needed familiar foods that reminded me of the cooked foods I used to eat. I also wanted that feeling of fullness that cooked food gave me, but surprisingly, within a few weeks of being 100 percent raw, I started to lose those cravings and wanted to eat simpler. It wasn't something I even thought about. My body was craving less fat, less salt, less concentrated sugar. My taste buds changed. I didn't need a ton of seasoning, and I started to appreciate the natural flavor of naked food. Almost every raw foodist experiences this phenomenon, and it's actually really liberating. I could spend less time in the kitchen because I was satisfied with a bowl of grapes for breakfast and romaine leaves with tomatoes, onions, sprouts, and tahini dressing for dinner. I still love gourmet raw foods, but I don't need them every day for each meal."

Her book has some very tasty looking recipes, such as South of the Border Tacos, Berries & Cream Crepes, and White Chocolate Cherry Cheesecake. These are all made with raw ingredients, so the cheesecake is obviously not made with cream cheese. Instead it's cashew cream with an actual vanilla bean. The taco "meat" is ground walnuts & pistachios with taco seasonings. The crepes are made with bananas, lemon juice, and cinnamon (in a dehydrator for several hours) and cashew cream. So as you can see, if you have time to make these dishes (and a high speed blender & dehydrator), you can eat lots of "gourmet" raw foods (not just salads & smoothies every day). But it's interesting to note that after going raw, most people's taste buds change and they are fine eating more simply. It's especially interesting that their bodies feel full and satisfied eating a simple bowl of fruit. To someone not accustomed to that, it can seem crazy.

I find great hope in knowing that our bodies simply need a little time to adjust...but they will adjust. And the increased healthy & energy will definitely be worth it.

As someone said the in the documentary "Forks Over Knives" (paraphrasing): Some people may think that being a vegetarian or vegan is extreme. But getting triple bypass surgery multiple times in a lifetime is what is really extreme.

Folks, it's time we take a look at some scary truths: we're living in a very toxic world, with a health care system & government that is not really helping us avoid getting sick. I am no longer going to believe that everything is going to be ok if I eat whatever I want. These days, there are cancer causing toxins everywhere we go. Let's open our eyes & take control of our health. Even making a small change like taking meat out of one meal a day, will make a difference. And slowly but surely, as we take the bad stuff out & put the good stuff in, we will start to feel a lot better. 

So how can anyone eat only raw foods? 

I think the question is, how can anyone NOT want to eat only raw foods? Or, how can anyone not want to avoid triple bypass surgery when they are in their 40s?

P.S. If you have no idea what I'm talking about (why raw foods are so good for you, etc), watch Forks Over Knives and Food Matters (both on Netflix, you can watch most of Food Matters on their website, click on the link I just made) or click here to read my first post about why I am going raw.

Day 5- New transitional plan

So, I realized that, as much as I want to eat completely raw, my body is being a little stubborn and still wanting to fill up on grains first. So, instead of trying to eat completely raw right now, this is my new plan:

- Eliminate meat and dairy.
- At each meal, at least 50-75% will be fruits and/or vegetables (mostly raw, with lots of dark leafy greens)
- The rest will be grains (cooked) and nuts/seeds (this will give me the protein & fat needed to feel full)

That should make this transition a little easier. And hey, I am still eating "vegan," just not raw. That is still quite a feat!

(Note: Vegans do not eat any animal products (meat, dairy). Since honey is considered an animal product, some vegans do not eat it, and some do. I will be eating honey.)

 With that new plan in mind, I just had this for dinner:

A baked sweet potato with a little rosemary

A modified version of my favorite Super Waldorf Salad
'(with kale instead of spinach & romaine, and no carrots or bell pepper)

A side of Quinoa pilaf
(I briefly sauteed a chopped clove of garlic, added chopped carrots and sauteed for a minute (so they were still crunchy), added a couple shakes of Thyme, Oregano and Rosemary, a little sea salt, and about 2 cups cooked quinoa and mixed well)

Of course, I started eating the grains first. But this meal was extremely filling. And I feel light & energetic, instead of gross & sluggish (such as I feel after eating lots of meat, only carbs, or lots of sugar & artificial ingredients).

I even think my husband might like it. :)

Day 4- A Challenge

Today was a bit of a challenge. I was running out of food & was starting to feel like I needed more than just raw foods to feel full. I have to admit, it does feel different filling up on fruits & vegetables & nuts/seeds with only a small amount of grains. When I'm hungry I usually crave carbs- pancakes, bread, quesadillas- and I used to fill up on that, leaving only a little room for fruits or veggies. So this is a huge adjustment for me.

This is definitely a "transitional" menu:

Breakfast- fruit salad (chopped pear, banana, and blueberries with a little wheat germ* on top, and a little organic granola*
Snack- kale smoothie
Lunch- leftover broccoli salad & 5 dates
Snack- shredded wheat cereal* & milk*
Dinner- pears & bananas mixed with a little organic plain yogurt, sprinkled with 5 grain cereal (raw), walnuts & cinnamon

*= not raw

I definitely ate more non-raw foods today, and even dairy. :( That was mostly because we were running out of food & I didn't want to go hungry since I'm breastfeeding my baby. But I will applaud myself for the good food I did eat today & hopefully go to the store soon. :)

My Raw Food Revolution

I have always been pretty healthy.

Growing up my parents instilled in me good eating habits & a desire to take care of my body. In high school I realized that I had very high metabolism- no matter what I ate, I never really gained weight. So I didn't mind frequently eating fast food or vending machine snacks.

When I went off to college, I ate whatever I wanted pretty much. I never felt the need to diet or restrict my intake of any particular type of food because my weight always stayed about the same. I took a weight training class my first semester, and worked out at the gym pretty regularly. I considered myself pretty healthy.

However, like most everyone else, I ate the Standard American Diet (SAD)- centered my meals around meat & grains, with lots of dairy, and I tried to eat at least a side of fruits or vegetables. My meals consisted of foods like: enchiladas, tacos, spaghetti, subway sandwiches, pizza, and sweets like ice cream & cookies. I ate out a lot during college as well (italian, chinese, burgers & milkshakes, etc). I didn't eat a lot of junk food on a regular basis (potato chips, candy, etc), but I didn't really focus on fruits & vegetables either.

When I got married, I cooked pasta a lot (with a salad), and made quick meals such as grilled cheese, quesadillas, pancakes, and omelets. The majority of my food intake was grains & dairy, with some meat, and some fruits & vegetables.

Soon after I got married I got pregnant with my first son, and also happened to stumble upon some information that made me rethink what personal care products I was using. I was shocked to discover that my shampoo, soap, lotion, make up, all contained chemicals...chemicals linked to cancer.

I found Miessence Organic Skin Care & began using all natural, organic & mostly raw (cold pressed to retain vital nutrients) personal care products that contained ingredients that were actually beneficial to my skin, instead of destructive & cancer-causing. I started to notice a big difference in my skin & could never go back to all-chemical products again.

In my research, I also found out that our food supply was laden with chemicals as well...chemicals linked to cancer. I learned about Genetically Modified foods, the dangers of pesticides, high fructose corn syrup, and a host of other ingredients to avoid. 

Unfortunately, organic food was scarce on our little island of Guam, but I nevertheless began making choices at the grocery store to avoid the toxins that I had been reading about.

When we came back to the states, I tried to eat more organically. But it wasn't until very recently that I watched two documentaries that have inspired me to completely change the way I eat: "Food Matters," and "Forks Over Knives." What I learned in these films resonated deep within my being. It was as if I always knew these things subconsciously, but because of the messages I had been given my whole life from the government, & subsequently everyone else, I never knew them consciously.

I learned that the consumption of animal products (meat & dairy) is highly correlated with  diseases such as: cancer, heart disease, diabetes, and many others. Additionally, a raw food diet based on vegetables & fruits, with nuts/seeds/grains, actually prevents the body from contracting diseases & increases energy & all around health & vitality. Wow!

The research is astounding. The fact that so few people know about this is devastating. So many Americans today are suffering needlessly, many of whom have chronic conditions (probably from eating meat & dairy) which require a daily regiment of pills. They endure nasty side effects & never seem to have energy or feel themselves. Their doctors don't tell them that eating a diet of primarily raw fruits & vegetables, will actually heal their bodies. They don't know that vitamins, not medicine, is what a sick body needs to be healthy again.

I don't want to be a statistic. I want to get rid of the toxins that are already in my body. I want my body to be in top shape to fight against any additional toxins that may enter from outside sources (water, air, radiation, etc). Most of all, I want to give my children the best chance at a healthy life as possible, and have a husband who I can grow old with.

I'm not the kind of person that can ignore something like this. This is life-saving information. It's about time we, the American people, take responsibility for our own health and stop believing what our government & the medical industry is telling us. Let's start thinking for ourselves- are disease rates going down? No. They are increasing. Yet countries that eat raw fruits & vegetables have zero cases of cancer. That should be enough to convince us that we're doing something wrong as a society.

And so I begin my personal Raw Food Revolution! I'm going to do an experiment and see for myself how I feel eating primarily raw fruits & vegetables. I'm in the unique situation of currently breast-feeding an infant, so I'm going to attempt to keep up my calories & protein by replacing dairy & meat with raw sources of protein such as nuts & seeds (fruits & vegetables also have protein in them). I am not going to go completely raw at first, still consuming some cooked foods such as oatmeal & other cereals & grains. That is, until I have a good supply of raw grains (especially sprouts) that I can be eating.

My goal is to increase my intake of nutrient-dense foods, eliminate nutrient-deficient foods, and eat foods that make me feel healthy & energetic.

To begin my "raw food revolution" I went to the store and bought double the fruits and vegetables that I normally do. Then I went to the health food store and bought these raw foods to start: Goji berries, Hemp seeds, pumpkin seeds, carob powder, walnuts, and cashews.

Next I started putting raw foods together- in smoothies & salads mostly- using two raw food books as my inspiration ("Going Raw" by Judita Wignall, and "Raw Foods" by Erica Palmcrantz & Irmela Lilja).

What follows is a record of my journey into a new way of looking at food, including recipes & personal discoveries. Feel free to join me!