Raw Food

Raw food diets are based on unprocessed and uncooked plant foods, preferably organic, such as a variety of fresh fruits and vegies, nuts, seeds, grains, dried fruit, fresh juices and purified water.

Why Raw Foods?

Basically a vegetarian diet, the raw food diet promotes eating and drinking ‘living’ foods. Living foods and juices contain the maximum amount of fibre found in raw produce, fibre that can be lost in processing. Such foods are easily metabolised and tend to be lower in calories than the average diet.

Heating food above 116°F destroys enzymes in food that aid in digestion and in absorption of food, diminishing its nutritional value.

Benefits of a Raw Food Diet

A diet of at least 75% raw food offers numerous health benefits, such as increased energy, improved skin appearance, better digestion, weight loss and reduced risk of serious illnesses like heart disease, diabetes and cancer.

A raw food diet contains little or no saturated fats, is low in sodium, high in potassium, magnesium, folate and fibre.
Raw food diets are also excellent detox diets. Different combinations of raw, living foods and juices can be used for colon cleansing, liver cleansing, kidney cleansing and skin cleansing.

The Basics of a Raw Food Diet

Any fresh fruits, vegetables, grains, seeds, beans, nuts, legumes, young coconut milk – even seaweed – can be menu items of a raw food diet. Your choice of foods may depend on your reasons for dieting, for example:

- sprouted brown rice slows glucose absorption and improves the metabolism

- cabbage supports healthy cellular function; radish leaves act as an anti-oxidant, as does Shitake mushroom

-carrots are a great source of vitamin A as well as encouraging healthy vision and a healthy cardio-vascular system

You can use a sprouter such as the Easy Green automatic sprouter to sprout seeds, grains, beans – even wheatgrass. Sprouts could be called a ‘super food’ – organic sprouts contain enormous levels of proteins, vitamins, minerals, trace minerals, chlorophyll pigments and enzymes, and are the ideal natural supplement.

Sprouts can be used in salads and soups, or can be juiced. Fresh juices are a great ready energy supply and a good quality juicer, such as the Kempo Greenpower juicer, produces living juices that are full of essential nutrients.
A great juicing recipe to complement a raw food diet is carrot juice with potato, fennel and apple. Simply juice 4 medium carrots, 2 apples, 1 small potato and 1 small stalk of fennel.
Fennel has been shown to reduce and control inflammation of arthritis, it evens mood fluctuation and depressive states and has the rare nutrient called manganese, plus zinc and vitamin B complex.
The nutritional value of grains and seeds is impressive. They contain most of the vitamins – particularly A, B, and E. They’re also fantastic natural sources of unsaturated fatty acids and lecithin, and an excellent source of proteins.

You can even use soy milk makers (such as SoyQuick) to make non-dairy drinks from different beans, rice, nuts, seeds and grains to have with breakfast. If you want something a little more substantial than soy milk you can make your tofu (or, of course, visit a good health food shop).

Essentially, the idea of a raw food diet is to eat unprocessed foods for at least 75% of the time. If the idea of raw food isn’t very appetising to you, you can warm the food a little as long as the food isn’t heated above 116°F.

Cautionary Note

As with any major change in diet, it’s wise idea to consult your doctor before beginning a special diet. This is especially true for children, pregnant women, anyone with anemia and anyone with a pre-existing medical condition.

Even natural foods can conflict with certain medications, so please ask your doctor or pharmacist if you’re taking any medication.

Because a raw food diet is detoxifying some people suffer a mild detox reaction including mild headaches, nausea and cravings. These symptoms may last for several days and you’ll get more enjoyment out of your raw food diet if you cut down on things like meat, sugar and caffeine a week or so before commencing the diet.

Last But Not Least…

A raw food diet is certainly a good way to improve your overall health and wellbeing. Like anything worthwhile it takes time, energy and commitment. Because many of the foods for this particular type of diet are made from scratch there is some preparation time involved. There are many great products on the market that can help you prepare your own living food and save you some time as well.

Combined with regular exercise, a raw food diet is also an excellent weight loss method. If you’ve been feeling ‘a little off’, or just need a pick-me-up and some extra energy, then a raw food diet is certainly a good way to go.

Fresh Fruit and Vegetables

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.

3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.

4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.

5. Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.

6. Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.

7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

10. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they loose a turn and Mom gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

Here is another tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

All protein sources orginated from animal sources (e.g. meat, fish, poultry, eggs and dairy) are important protein sources because they hold all the essential amino acids required by the body. While some plant-based foods also have protein (e.g. soy products, nuts, seeds, grains, lentils, legumes), they are normally lower in their protein content and are missing at least one of the essential amino acids. If you are a vegetarian, you need to ensure that you eat a high quality range of plant-based foods to make sure you are getting all of your essential amino acids.

It is critical to eat ample protein as it is used by the body for:
growth and is specially important for children, teens and pregnant women
building and repairing tissue, including lean muscle tissue
immune function
making essential hormones and enzymes
energy – if there are insufficient carbohydrates available in the body, it will use proteins
preserving lean muscle mass.

How much protein do you need?

Your protein requirements, as well as your overall calories, are dependent on a number of factors including:
how active you are
your stress levels
your general physical condition – including if you are pregnant or recovering from an illness.

Your everyday requirements can be calculated in the following ways:
Method 1 – calculate your daily calorie requirement and then simply consume 30-40% of this from protein sources.
Method 2 – use the palm of hand as your measurement guide. For each of your six meals through the day, you should eat one serving of protein which is equal to the size and thickness of the palm of your hand (not including your fingers). Using this method is a simple and easy way of measuring and will still provide you with between 30-40% of your daily calories in protein.

Have you seen some people when they get up in the morning? They are absolutely comatose before their first cup of coffee. Instead of all the caffeine, how about some other morning boosters that give you the energy and focus you need to start the day right?

Breakfast is the most important meal of the day. And, you want to make the most of your breakfast to get you going.

Your body needs fuel to get moving in the morning. Breakfast revs up your metabolism and also gives nutrients. To that end what you choose for breakfast is also crucial.

Here’s a tip: Avoid sugary foods at breakfast. Remember what happens when you eat a candy bar for a boost in the afternoon? You feel good like the Energizer Bunny for about an hour and then you sink into the floor. The bottom drops out and you are more sluggish than you were before.

This is what can happen in the morning. You don’t want to run out of steam midmorning when you are just getting going. Besides, sugary foods set up a vicious cycle. The more sugar you eat, the more your body wants. Examples: donuts, cookies, high-fat muffins, candy bars, Danish pastries and the like.

Here are better ideas for your morning nutrition. And, they provide the boost you need. In fact, choosing carbohydrates that have a low glycemic index slowly break down throughout the morning to give you a constant source of energy without sugar spikes.

Fruit and grains – Both of these are antioxidant super foods. What does that mean? They help the body fight the signs of aging as well as boost the immune system and help your heart. This is all in addition to providing a great fuel source. Create a fruit parfait with berries, low-fat yogurt, and granola or rolled oats. You get the crunchy, the sweet and the nutritious.

Omelets – There’s a lot of good stuff here. You can add chopped spinach (Florentine), sliced or diced veggies, lean cubed meats and low-fat cheese to your eggs to create a power breakfast that is sure to get you through the morning. If you are short on time, combine the ingredients together the night before so all you have to do is spoon them into the omelet during cooking.

Hot cereal – This is your farina (Cream of Wheat), grits and oatmeal. Use sugar substitutes to add sweetness without empty calories. Also, throw in a few super food berries (blueberries, strawberries). It is a hot meal that satisfies.

If you are one of those people who isn’t hungry first thing in the morning, eat something small like a piece of toast with low-fat margarine or a piece of fruit.

So what are your breakfast boosters? Here are a few to get you started.

One of the mainstays of a nutritional diet is whole grains. Unlike processed flour, whole grains contain all parts of the seed for greater nutrition. We are used to eating whole wheat, cracked wheat and even oatmeal. But there are three grains that you may not be all that familiar with that provide incredible nutrition: bulgur wheat, barley and quinoa.

Bulgur Wheat

It has many spellings but it is all the same wheat. Bulgur is commonly used in Middle Eastern cooking. It is most often used as a cereal food. Bulgur is harvested from a variety of wheat but mostly durum.

It is different from other grains in that it is parboiled before it is packaged and sold. This makes it convenient for cooking. In prepared dishes, it only has to be reconstituted with water to be included. You can add it to uncooked dishes that require minimum cooking.

For those who are weary of grains and their flavors, bulgur has a nutty flavor. Soaking it in flavorful broth instead of water enhances its taste. If you haven’t cooked with bulgur before, you may recognize it as the main ingredient in tabbouleh salad. It is also added to muffins, soups and stuffing.

Quinoa

Quinoa is pronounced “keen-wa.” This small round grain was first discovered in South America. It is grown for its seeds which we eat. Processing removed the outer unpalatable coating to reveals a nutty tasting seed.

Quinoa can be used in dishes that call for rice and even couscous. It has fewer calories and more nutrients. Besides it is a gluten-free grain that is perfect for vegetarian dishes and for people on a gluten-free diet or allergic to it.

Quinoa is full of protein making it an excellent breakfast food. It is not a cereal grain per se but it can be eaten that way. Mix cooked quinoa with some nuts and honey to make a great hot cereal. To cook it, boil the seeds just like rice.

Barley

You may have heard of this grain but didn’t know what to do with it. Well, barley is a special grain. It comes in pearl form, flakes, grit form and as flour. Barley is high in fiber, both soluble and insoluble.

Cooked, barley lends its nutty flavor to soups, casseroles, salad and cereal. To get the most nutrition out of it, cook it yourself at home instead of choosing commercially prepared products. Barley makes a good ingredient or muffins and pancakes to add a little extra fiber and taste to your breakfast.

All three of these grains have health benefits. Their high fiber content makes them great for fighting heart disease, diabetes and obesity. Because they are grains, they release their energy slowly to fuel the body all day.

Are you searching for ways to get rid of the white flour from your diet? Try these three grains.

Who doesn’t enjoy a sweet treat? Sugar is the one taste to which most of us take an instant liking. But how can you enjoy the benefits of sugar without the empty calories?

Sugar is a natural product. It is grown in nature and tastes good. The problem is that we eat too much of it. Sugar is added to everything. Our taste buds are dulling and we need more sugar to get the same effect that a little bit gave us in the beginning.

Sugar has no fat but it does contain a lot of calories. Adding sugar leads to empty calories being consumed. When that excess sugar is not needed by the body for fuel it is stored as fat. And, we all know what too much fat does to our bodies.

Instead of using pure cane sugar in your recipes and as a condiment, try a few sugar substitutes. Now, before you say anything, not all sugar substitutes are made for cooking and some have aftertaste. We will give you alternatives to those as well.

Stevia – This is a sugar substitute that grows from an herb. It is sweeter than table sugar so you don’t use as much. It also contains FOS, or fruit oligosaccharides. Using stevia helps aid in digestion by keeping the level of good bacteria in the intestine at an optimal level.

Xylitol – You have probably seen this compound mentioned on gum packages. It is the new ingredient being added to sugarless gum. Xylitol comes from plants and is a natural sweetener. It is useful for helping prevent tooth decay.

Molasses – Blackstrap molasses is often used as a condiment and an ingredient in gingerbread and baked beans. But, its sweet taste makes it an excellent sugar substitute in oatmeal. Molasses contains many of the minerals that the body needs each day like iron and calcium. It is actually a byproduct of the sugar refining process.

Honey – This food is made by one of God’s creatures. Why shouldn’t we eat it? Honey comes from bees and gives us many health benefits: antibacterial, cleanser, and quiets coughs to name a couple. Honey is a natural sweetener that contains antioxidant substances.

Agave nectar – This sweetener comes from plants in Mexico and Central America. The plants grow for many years and sap extracted to create the nectar or syrup. It has a low glycemic index meaning that using it won’t spike your blood sugar. It provides steady fuel and some say it tastes similar to honey.

Maple syrup – You put it on your pancakes, but how about in your hot cereal? It is made from the sap of the maple tree and tastes great. Even a teaspoon provides sufficient sweetness.

Sugar is not the only sweetener we can use when we want a taste of something good. Try these other natural substitutes to add that great taste to your tea, hot cereals and other food dishes.

According to the food pyramid set down by the U.S. Department of Agriculture, people need five servings a day of fruits and vegetables. That seems like a lot. So, how can you get all of them in?

The world is a fast moving place. We always seem to be in a hurry to get or leave someplace. In that rush, we often forget to eat. When we think of it, we opt for fast food fare or anything quick to stop the hunger so we can keep on moving.

Unfortunately, this leads to bad eating habits that can expand your waistline. And, don’t even mention fruits and vegetables. The average adult gets one serving or less of the required intake each day. We are way too deficient in that area. And, if adults are deficient, what hope is there for the kids?

Learn how to make five a day (and more) a reality with these few tips.

Use fruit as a snack – How will you reach for fruit instead of chips? Well, take the chips out of the house. Then, cut up your fresh fruit in preparation for snack time. Whip up a little fruity cream cheese dip so that kids can enjoy dipping their fruits. What fruits work well for this? Try strawberry pieces, bananas, peaches, melon, oranges and apples. Apples are also great dipped in low-fat caramel.

Vegetables as a snack – One good turn deserves another. Lay out veggie trays for family and friends to snack on when they come over. Avoid bringing sugary snacks at get-togethers so no one has to be tempted with unhealthy fare.

Drink your juice – When you are in a hurry, you may not necessarily want to munch on an apple. With all the fiber, it will be slow going to get it all down. How about juice? There has been a lot of literature on fruit juices. As long as you stick to 100% fruit juice and no more than eight ounces a day you won’t get too many calories and you can count that as one of your five a day.

An alternative is to juice your own fruits and vegetables. Invest in a juicer and create your own combinations that have all of the nutrients with none of the preservatives and extra sugar.

Dried snacks – This works best with fruit. Carry a bag of dried fruits with you to snack on when you want something sweet.

Spruce up dips and sauces – Cut a few extra vegetables for sauces, casseroles and salsa. It already contains some vegetables when you buy them from the store, but those extras you add provide texture and more opportunities to sneak in a few extra veggies.

So, how are you going to get your five a day? The above examples can get you started. You can certainly find other ways to enhance your foods throughout the day.

A healthy heart is necessary for a healthy life. If you get any heart disease then you will lose a lot in your life even though you have a lot of money. Eating healthy to maintain a healthy heart is an essential thing in life. You have to be careful in choosing your food so that you can avoid any heart disease. Your food should contain less of fat, sodium, calories and have more fiber content.

Meat, butter, cheese, and milk contain more fat and hence they should be taken in fewer quantities. If you take less sodium your blood pressure is reduced to some extent and this helps in avoiding the risks of a heart disease. Problems of the heart come to the persons who are obese. It is essential to reduce the weight to avoid a heart disease. To reduce weight you have to take fewer calories. Foods that contain more fiber content can be taken. Fruits, vegetables, and grains contain more fiber content.

One of the other factors that lead to a heart disease is a sedentary life style. People who have this style of life should do some exercise that aims at strengthening your heart. With the advent of technology based jobs more and more people are working in computers. These people who work in the computer often sit before the computer without doing any physical activity. The only thing that is active is their brain and their fingers! Such people should take frequent breaks to have a little walk which can refresh them to a greater extent. Some people try to relax by sitting before the television. Either you sit before your computer or in front of the TV. This is also a bad habit. If you want to relax try to take a walk outside. Walking is a good exercise for your heart. A brisk walk for about 40 minutes daily will change your life beyond your expectations. Try it.

Cardiovascular or aerobic exercise can also be done to strengthen your heart. Some of the aerobic exercises are bicycling, jogging, jumping rope and skating. These exercises can be done for at least 20 to 30 minutes, 3 or 4 times a week. It is better to have an exercise schedule every alternate day. This habit makes you do your exercises regularly and without getting tired. If you are overweight then it is time to a look at your work schedule and allot some time for exercises. This will help you in the long way to have a healthy heart.

There seems to be a love-hate relationship between kids and any kind of healthy vegetable. Why is that? Whatever the reason, they do need the nutrients locked inside. So, how can you get your kids to eat their green vegetables?

The apple doesn’t fall far from the tree. It’s true. Whatever we do not like or won’t eat, we are not likely to introduce to our kids. It is an unconscious process that we, as parents, go through. When you shop, if you don’t like peas, you won’t pick them up.

So, in reality, getting your kids to eat their greens is also an experiment for you as well. Through them, you can learn to appreciate vegetables that you may have shied away from as a child and again as an adult.

With that said, introducing new foods to kids when they are young is one way to get them to eat their green veggies. Their palate is clean and ready to accept new foods. They will learn how vegetables are supposed to taste and choose the ones they like. Resist the urge to smother them with butter or salt. Let the natural flavor come through.

If your children are older and haven’t developed a love for veggies, you may have to be a little covert with your veggie operation. The first thing to do is double the vegetables in foods they normally eat.

Let’s take a hamburger for instance. Homemade burgers are the best. Kids who don’t eat a lot of veggies will put them on their burger. This is your opportunity to smuggle a few more greens in. if they usually take one piece of lettuce, put two. Vary your types of lettuce so they get a variety of tastes: romaine, Bibb, iceberg and even mixed greens.

Add a salad to your meals. Serve the salad while the kids are waiting for the main course. When they are truly hungry they will dive right in. it also gives them a chance to create a salad they will like. Offer a smorgasbord of add-ins including green things like cucumber, lettuces, beans (edamame, peas) and green peppers. Make your own dressing so you know its low-fat.

Offer veggies and dip for snacks. Instead of serving popcorn with your favorite movie, try a platter of veggies and great-tasting dip. Kids love to dip things so give them each a small bowl of their favorite dip.

One more suggestion is diced veggies. Add them to soups, stews and even spaghetti sauce. You can hide a bevy of good things in these places.

Are your kids averse to eating green things? Help them by using every opportunity to get introduce them to their palate.

In this rush-rush world it is hard to take the time to have a proper meal. When kids call and work calls, we usually grab what we can get our hands on just to keep the hunger pains at bay. But today is a new day. We are going to give you some suggestions for healthy meals that won’t take up too much time and energy.

The first tenet of eating healthy is planning. With a plan in place, you’ll begin to see how healthy eating can be easier for you and your family.

Prepare your breakfast and lunch the night before. When you oversleep that blows all your well meant healthy food ideas. There is no time to fix your breakfast or lunch so you grab something on the way with less nutritional value.

Taking a little time at night to get everything together goes a long way. You’ll be glad you did when you are in a rush the next morning. Here are some ideas for healthy meals in a flash.

Toast with add-ins – Toast is just the beginning. Try choosing whole grain and multi-grain breads. From here, you can add a little protein to help feed your hunger and also stop mid-morning cravings. Add a piece of sliced turkey, cheese, peanut butter or scrambled egg. The eggs can be scrambled ahead of time and reheated in the morning for a few seconds.

Smoothies – These look just like glorified shakes but they are power packed with good stuff. You don’t just have to add fruits (banana, strawberry, mango, pineapple). You can also put in a cup of low-fat yogurt, flaxseed, wheat germ and other good things to boost your vitamin intake. Mix your ingredients together in a bowl. In the morning, put them in the waiting blender and in a minute or two, you’re ready to go.

Eggs – Eggs are quite versatile. If you are in a hurry and most of you are, boil them. You can boil them the night before and have them ready to go. Eat one as you drive to work or cut it up on toast for a quick sandwich.

Who says that bag lunches are dead? They just have fancier packaging. Get your lunch ready at night so all you have to do is line up the boxes on the counter for everyone to grab as they leave.

With microwave ovens in school and office cafeterias, you can enjoy hot and cold healthy fare. Leftovers from dinner are usually better the next day anyway.

Are you looking for healthy solutions to your quick meal dilemma? Use the suggestions above to help get you moving on the right track even if you are already moving fast.