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Topic: Learn the 27 Guidelines to the Optimal Raw Food Diet (Read 6008 times)
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Roger Haeske
Administrator
Hero Member
Posts: 226
The Raw Motivator
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Here are the basic guidelines for an Optimal Raw Food Diet.
1. Go for 100% Raw Foods Only
2. Eat only 5 to 15% of your total weekly calories coming from fat. Go to www.fitday.com and get a free account. You can enter what you eat and quickly discover the fat levels in your diet. Most foods, even fruit have some fat in them. So getting 15% of calories from fat is very easy.
3. Most of your calories will come from eating sweet fruit. Eat sweet fruit throughout the day. You can eat at every meal.
Examples: Bananas, blueberries, strawberries, apples, pears, oranges, grapes, mangos, papayas, melons, etc. Anything that has a high carbohydrate content. This is as opposed to fatty fruit like avocados. I'm not talking about Sweet, Sub-Acid and Acid types of fruit.
4. Eat the lightest foods first. Melons before berries. Berries before bananas. Bananas before Avocados, etc. This is called Sequential Eating and makes food combining fairly easy to do.
5. Cucumbers, celery and lettuce combine well with most other foods. You can eat these at any time throughout your day. Eat a lot of these foods.
6. Try to eat a head of lettuce or a whole bunch of celery per day or more. This is important, so that you get a high enough mineral content.
7. Try to get a wide variety of fresh, ripe, raw and organic foods into your diet. Eat all kinds of fruits, greens and vegetables.
8. Some people will initially have a hard time getting enough calories on a raw diet. If you are overweight, that may be helpful to you. As long as you continue losing weight then you are fine.
But if you are hungry all the time, then you need to learn to stretch your stomach. Eat the more densely calorie packed fruit like bananas, mangos, papayas to fill you up.
9. Avoid eating dried fruit whenever possible. If you do then make sure to brush your teeth right after. Dried fruit can cause all sorts of tooth decay.
10. If you can't get organic foods, don't worry. Eating 100% commercial produce is still far better than eating a cooked but 100% organic diet.
11. Try to keep most of your meals simple. Try not to have more than five types of food in a single meal. Eat especially simply during the day. Maybe even eat some mono meals (meals of just one kind of food). For dinner you may want to add more complexity. But don't go overboard, otherwise you won't feel that good.
12. Try to gradually eliminate the use of any kind of added salt. You might want to use dulse flakes instead. But regular sea salt or real salt or any rock salt is toxic to the human system and isn't needed at all. You can get all the salt you need from vegetables like celery, tomato and lettuces. An ideal sodium to potassium ratio is about 1:40.
13. Try to eliminate the use of spices like garlic, onions and hot peppers. I must admit that I have been using them. There was a period of time when I wasn't and I did feel better. Especially in the winter I found it was better to enjoy my food and deal with a slight headache than be tempted to eat cooked food. In the winter there's just usually a lower quality and quantity of good fruit to eat. And the cold somehow affects things as well.
But these foods are not really foods at all. You couldn't make a meal of them.
14. Avoid habitual or theraputic juicing. Whole foods are better for us and actually contain more nutrients. Juicing removes the fiber and all the nutrients bound up in the fiber.
Juicing is actually a refining process. I prefer to use a high powered blender over a juicer. At least that way the whole food is still there. Eating foods in the least processed way will usually give you the best health results.
15. No need to constantly eat sprouts, or wheatgrass juice. You get a similar nutrient profile from eating lots of dark leafy greens. Sprouts often have high levels of toxins in them. That is natures way of keeping them from being eaten until they reach adulthood.
16. No need for colonics in at least 99% of the cases. Your body is fully cabable of cleaning itself out. Just eat the optimal raw diet with lots of fruit and the body will clean itself out.
If you experience a lot of bloating or gas at first when eating fruit, then you might consider doing a two or three day water fast before trying to go 100% raw. This will help your body to clean out your colon and get you ready for absorbing fruit.
Or you could just gradually introduce fruit to your diet. Also get dairy, grains and bread out of your diet. These are the kinds of foods that stick in your colon and create all sorts of havoc when mixed with fruit. It causes fermentation.
There are no colonics in nature. In my opinion it simply isn't the safest procedure. I have some Colon Hydrotherapists on my list, so please don't send me emails about this. I have studied the issue quite carefully and have found that it is much safer and healthier in almost all instances to never do a colonic.
Some people can't even do a bowel movement without a colonic. They do them so often that they loose their own ability. I refer you to this article on colonics, if you want more information coming from my perspective.
http://www.tanglewoodwellnesscenter.com/articles/colonhydro.php
People have been documented to die as of a direct result of doing colonics. I know someone who had two hernia operations directly after doing colonics.
It's quite invasive and not something you would ever find in nature. Since the body is normally fully capable of cleaning itself out, then I don't recommend the use of colonics.
17. Avoid mixing high fat foods with sweet foods. Some people will combine citrus fruit with nuts, seeds and avocados. I'm not a big fan of doing that. Try it for yourself and see if it works. I'm just concerned that eating that way creates higher than optimal blood sugar levels.
18. Check your B12 levels regularly or supplement with B12. I use a sublingual B12 supplement cut up into 4 pieces as it is a much higher than daily dose even cut up like that. Many raw foodists and vegans have been shown to have low B12 readings and high homocysteine levels. Play it safe and take B12. Other than that I don’t take any supplements. No others are needed if you do this right.
If we lived out in nature, eating wild foods, in less than sanitary conditions and didn’t brush our teeth, then we would probably never have to supplement B12. This is clearly something that I am doing because I live in the modern world and I have to make adaptations for living like this.
19. Get plenty of sunshine. Try to get at least 15 minutes per day on your bare skin. As long as you don’t burn and you eat raw you will be fine. The skin cancer scares are totally blown out of proportion. The sun isn’t the cause of skin cancer, the sun simply draws toxins to the skin level. It’s the diet that causes skin cancer in most cases.
You can also get cancer from not getting enough exposure to sunlight. So sunlight is very important.
20. Get plenty of exercise. Find a way to exercise you enjoy. Play a sport, play with your kids or someone else’s kids, dance etc. Consider doing my fun and easy Lightning Speed Exercise Program. http://Lightning.Superbeing.com.
21. Follow the other components of healthy living including:
Emotional Poise
Drink pure water (If you eat 100% Optimal Raw Diet, your water needs will be very low.)
Get enough rest and sleep
Breathe in the freshest air possible
Water Fast When Sick: If you do it more than three days it is highly recommended that you do it under the supervision of an expert on fasting.
22. Try to add as many wild foods into your diet. Wild foods are generally better for you than the cultivated varieties. I eat a lot of wild blueberries. They are simply amazing and have very high antioxidant levels.
23. Avoid eating dehydrated foods. They are ok as snacks, but if you want the best health results then I would avoid eating these on a daily or even weekly basis. These days you can be a junk raw foodist if you live in a metropolitan area with many raw foodists there. There are all sorts of raw food candies and snacks that are much less than ideal. Stay away from them as much as possible. Flax crackers are fun and crunchy but they should be eaten in moderation.
24. Basic raw food groups:
Fruits
Vegetables
Nuts
Seeds
Eat occasionally or barely ever:
Soaked or Sprouted Raw Grains and Legumes
25. Avoid using raw Apple Cider Vinegar. It is raw, but vinegar in any form can be the cause of thyroid problems. The production of vinegar produces three things alcohol, gas and acetic acid. If you put a full concentration of acetic acid on a paved road it would quickly burn a whole in it. That is why the vinegar is reduced to 5% acidity. Because any higher than that might actually kill you.
If you drank a large bottle of it straight, it probably would kill you, even though it’s only 5% acidity. Vinegar is not health producing in any way. Regardless of the books and claims of the wonders of it. Better to eat the apple itself than rotting and fermented vinegar.
When you see acetic acid in a laboratory, it will have the poison sign on it with the skull and crossbones. That is what you are getting if you drink vinegar.
All that said, I sometimes have it in a salad in small quantities. But that is because someone else added it to the recipe. I don’t add it in my own recipes.
26. Avoid eating raw cruciferous vegetables. Especially if you are eating them because you believe, you’ll be getting all sorts of nutrients from them. Broccoli, kale, cauliflower and others simply have too much fiber or cellulose for our digestive tracts to break down. I believe that even running these through a Vitamix won’t break down the fiber enough for you to gain much in the way of nutrition from these vegetables.
Many people get gas and other digestive problems from cruciferous vegetables. I’m not implying that we should cook these foods to get the nutrients out of them. If we have to cook a food, that means it was a food we were never designed to eat in the first place.
27. Avoid the use of oils whenever possible. Small quantities of whole fatty foods in your diet are ok, but oil is a highly refined food. It has almost no nutrients except for fat itself. It has no enzymes and is the most densely calorie packed food.
A tablespoon of oil is about 120 calories. There are several other problems with a fat once it has been converted to an oil. It's certainly not a health food.
To Your Radiant Health, Happiness and Fitness, Roger Haeske
P.S. Are you having trouble staying 100% raw? Do you want
to do it with less struggle and make sure that you are
getting all the nutrients you need? www.HowToGoRaw.com
will help you succeed at achieving radiant health, happiness and fitness via the Optimal Raw Food Diet.
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« Last Edit: August 14, 2005, 06:36:21 PM by Roger Haeske »
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P.S. Would you like to Get Explosive Speed, Marathon Endurance and Sculpted Muscular Legs, in One Easy and No-Equipment Exercise, that You Can Do While Watching TV? http://LightningSpeedFitness.com for more info. |
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Jackie
Newbie
Posts: 6
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[b]"26. Avoid eating raw cruciferous vegetables. Especially if you are eating them because you believe, you’ll be getting all sorts of nutrients from them. Broccoli, kale, cauliflower and others simply have too much fiber or cellulose for our digestive tracts to break down. I believe that even running these through a Vitamix won’t break down the fiber enough for you to gain much in the way of nutrition from these vegetables.
Many people get gas and other digestive problems from cruciferous vegetables. I’m not implying that we should cook these foods to get the nutrients out of them. If we have to cook a food, that means it was a food we were never designed to eat in the first place."[/[/font]b][font=Verdana]
Rereading the 27 Guidelines, I have a question about this one (in quotes above):
What studies refer to the lack of nutritional ingredients available to the human body using kale (and other cruciferous veggies) even when blended in the Vitamix?
This is somewhat in opposition to Victoria Boutenko's personal findings (experimenting with her own body). She claims that 100% raw was still not enough, until she started adding back LEAFY GREENS to her diet, and she specifically mentions "green smoothies" made with fruit and kale. At that point, she noticed a marked difference in her health. If the kale she used was not providing nutrients, perhaps she would not have noticed any difference.
I too use kale in my smoothies, alternating with collards, chard, spinach, and sometimes even Romaine lettuce (although I prefer eating the lettuce to blending it in the Vitamix) in order to add lots of variety into my food choices.
I am also aware that too much spinach is not the best, because of the oxalic acid issue. Hence the variety.
But I would be interested in reading any sources backing up your opinion that even blended cruciferous veggies still do not provide an appreciable amount of bioavailable nutrients to the human body.
Thanks in advance for your reply.
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Jackie
Newbie
Posts: 6
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Since reading your reply to my post, I've done some research on the bio-availability of nutrients from heavily cellulose laden leafy green plants.
I received an email from a USDA researcher who noted that this is one area not extensively covered yet by studies.
Also received some reports from the Vitamix company via a 3rd party showing that for several vegetables, the use of a Vitamix does actually release more beta-carotene from the plant than just eating it or juicing it. That study does deal with the amounts of a specific element of nutrition actually absorbed by the human body. It also points out that more of the locked-in nutrients are freed using the Vitamix to be used in the digestion process.
Most of the other studies I have found deal only with keeping the produce "fresh" looking in the stores, not with
1) the decay of nutrients naturally occurring from the time the produce is picked until it actually arrives at my local supermarket, nor with
2) how much of the nutritional value left in the plant/veggie after time has done its damage is actually BIO AVAILABLE to my system.
So, I guess this question is still open just because it's something that can't be proven via studies yet.
Although researchers are making progress: they have found a way to tack a traceable material to certain vitamins/minerals, thereby seeing the results of the bioavailability of that specific nutrient after ingested by a subject.
And of course, they have used the blood sample methods (before ingestion, 30 minutes after, 60 minutes after ingestion) to get the results of the beta-carotene studies mentioned above.
My "belief" of the reports from Victoria Boutenko, sans scientific study, are based only on her summary of her health prior to adding leafy greens to her smoothies, vs. afterwards. She used her own body as a "study" and reported on the results.
I logically concluded that SOME nutritional value must have made it through the plant's natural cellulose wrapping into her system from the kale she added to fruit smoothies, since she noticed an improvement in her health.
Everything does NOT have to have a scientific study, but some opinions are best bolstered by studies to support them.
This whole nutrition arena is really pretty new and I am not surprised to find many differences of opinion concerning what is good/not good for our health.
Regarding broccoli (a cruciferous veggie), for example, steaming it lightly does actually release more of the available nutrition so our systems can actually use it. That's a fact.
Now I'd like to find a study which proves/disproves the availability of broccoli's (and other cruciferous veggies) nutrients available after blending the veggie in a Vitamix. You may be right, nothing is available. But you may be wrong. I won't know until I see the reports. I'd do them myself if I was a nutritional researcher, but sadly, I'm not...
That's where science comes in. Sure, different studies can actually prove or disprove certain beliefs regarding ideal nutrition. That's OK. It's all part of the learning process. But it all boils down to health: what actually makes a person feel better and healthier than previously.
So, should you find those studies regarding the absorption of greens, I'd be happy to see them posted here (as links, if available).
This topic is fascinating to me, and the more information I get, the happier I am.
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aromaticwings
Newbie
Posts: 7
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Which kind of kale are we talking about... some of the ones I ahve seen in the stores are light silvery green and they have no juice or anyvalue in my opinion... but have used a darker small flat leafed kale that was almost a black green that I loved.. do not know the name of this type of kale but I found it in whole foods market..
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