Frederic Patenaude's Blog, page 37

Benefits of a Raw Food Diet

Guest Writer Donna Haybarger, http://www.way2wellness.com

There are many forms of “diets” to combat weight gain, fight disease, or just be healthier. One of these is the Raw Food Diet, and it involves eating live, unprocessed, whole plant-based, usually organic foods. Those who live this way are confident that there are many benefits to adopting this plan.

Advocates of the Raw Food Diet believe that the healthiest meals are uncooked. Most are in agreement that food may be heated as long as it does not exceed 118 degrees Fahrenheit. There are a variety of variations of this diet, but a “Raw Foodist” eats 75 to 100 percent uncooked foods.

Those following this plan claim that enzymes are one of the most important aspects of this diet, as they are vital for digestion and absorption of nutrients. They believe heating deactivates the enzymes present in food. Therefore, the body is forced to work harder to digest cooked meals, often leading to digestive problems. In contrast, raw foods are quickly moved through the system, and they are confident this is why there are so many other benefits to the diet.

Some of the most popular foods on this plan include fresh fruits and vegetables, beans, dried fruits, grains, and legumes. Purified water, seaweeds, seeds, and nuts are also allowed. Some people eat eggs, fish, and some meats in their meals but not everyone adds these. Finally, other variations of the diet include non-pasteurized, non-homogenized milk and dairy products. However it seems most raw foodist eat strictly plant based live foods.

Raw food proponents claim one of the most obvious benefits to this diet is weight loss and long-term weight stability. Because the bulk of the food is fruits and vegetables, these high water content foods are full of fiber, and they move quickly through the body. This fiber helps combat hunger and provides a sense of satisfaction. Most of these foods are also low in calories, and this promotes long-term weight loss.

Many who prescribe to this plan of eating claim it also increases the beauty and clarity of skin and hair and it acts as an anti-aging agent. Because processed foods often are high in fat and sodium, they can increase puffiness of the skin and dull the hair. The combination of increased nutrients and vitamins make the skin clearer. Dieters also notice hair becomes shinier and healthier. Many are asked what skin and hair care they use to get that radiant glow. The answer is simply their diet. Most who eat this way feel that they look years younger and they would never go back to another way of living. They truly believe they have found the best anti-aging formula.

Another benefit of eating uncooked foods is the increased energy people feel when they follow this plan. Many attribute the extra vitality to digestion and a well-functioning digestive system. When people eat cooked, highly processed foods, digesting these foods robs their body of the energy they need to stay more active. So when you stop consuming a diet of mostly processed foods and start implementing a raw food diet you will have more energy and less stress on your body. If it takes less energy to digest your foods then you have more energy to use in your daily life. Simply put, “if you don’t use it, you have more of it.” Most supporters of the diet notice they have a significant boost of energy after eating this way for even a short period of time.

The nutrients, anti-oxidants, and vitamins that dieters get from these foods also ward off a wide variety of diseases and increase immunity. Because meals are higher in potassium, magnesium, folic acid, fiber, vitamin A, and a myriad of other nutrients, heart disease and cancer risks decrease. The insignificant amount of sugar and sodium also contribute to less diabetes and lowered blood pressure. The anti-oxidants protect against Alzheimer’s disease and macular degeneration. Rheumatic disorders like fibromyalgia and rheumatoid arthritis seem to respond well to the diet, and people notice they have less pain after just months of use, while others say their discomfort diminishes completely. A raw food diet plays a major role in healing people with many debilitating diseases.

Many people believe the adage, “You are what you eat,” and raw food supporters agree with this wholeheartedly. They are confident that cooking deactivates the enzymes and diminishes the nutrients in foods. Those that espouse this diet claim to lose weight for good, feel and look younger, have more energy and increase their immunity to disease and sickness. Raw Food Dieters are confident that this way of living promotes the healthiest, happiest life.

What Aged Him the Most on the Raw Food Diet

Recently Matt Monarch, a well-know raw foodist, posted an interesting video on “what aged him the most on the raw food diet.” He claims that after a few years of eating raw, the habits that were the most damaging to his body were going back and forth between simple raw foods and complicated raw food recipes.

Having a consistent plan was essential to his success, but the shock to the system of going from “pure” eating to heavier foods took a toll on his body, Matt says.

I haven’t been a 100% raw foodist for many years, like Matt is.

But I’ve had my own experience with a raw food diet, and especially with a high-raw diet. In fact, I’ve had experience with all kinds of diets that are a variation around a theme. For example: low-fat vegan raw, low fat vegan cooked (McDougall, Esselstyn, etc.), and a more “flexitarian” approach that combines both raw and cooked foods, and is not so low in fat while not being high-fat either.

Here are the raw food and other nutrition habits that I found the most damaging on my body:

Unedited picture, taken 2 days ago. 37 years old... most of my little wrinkles were from previous years on raw food diet with heavy sun exposure.

Going back and forth

Like Matt, I think that one of the most damaging things you can do to your body is to eat a 100% raw food diet, with periods of binging on heavy raw food recipes or cooked foods. On 100% raw diets, especially the kinds that are a little too pure, the body becomes extremely sensitive and loses its ability to digest more complex foods. Going back and forth between two extremes will take a toll on your body. Instead, if you find that you can’t do 100% raw without eventually breaking the streak with a large cooked meal that makes you sick, try to settle for an 80% or even 60 or 70% raw diet. That way, your body will get used to the foods you are eating and your overall nutrition will be more balanced.

Extended water fasting

I once fasted 23 days on water. It was a great experience, but it took a toll on my body. It was very depleting and took me many months to recover. I do think, however, that the main problems was that I fasted when I was already a very skinny raw foodist. Fasting makes more sense when you have a specific health goal in mind, and some extra weight to release. No one should fast unsupervised (I attended a fasting retreat), but nonetheless, I don’t think I would fast that long again.

Sun bathing

This is not a raw food habit but something that is heavily recommended in the raw food world. Most raw foodists I have known are fervent sun worshippers. They go out for a run under the scorching sun, exposing their entire body to direct, powerful sunshine in the hottest part of the day. They work all afternoon in their gardens, or spend all day at the beach eating fruit. And of course, they don’t wear sunscreen because it’s toxic, but they rarely properly cover their body to avoid excess sun exposure. I know, because I used to be one of them.

No matter how you look at it, exposure to the sun, will age your skin over the years. Raw foodists have all kinds of theories for that, including that the antioxidants in raw foods protect them against DNA damage from sun exposure. But ultimately, when you look at those raw foodists after decades of a raw lifestyle, the ones that got the most sun have the most visibly aged skin. Maybe they won’t get skin cancer, but their skin took a beating.

I don’t live in a particularly sunny place (Montreal, Canada), but I do travel a lot. So now I am extra careful to avoid getting too much sun. Sun screens are controversial in health fields, but I personally have decided that using some in sensitive areas was the lesser of two evils. I put sunscreen on my nose, around the eyes, on my cheeks, and on my forehead. Other than that, I try to be smart about sun exposure.

I don’t try to get vitamin D from sunshine anymore. I prefer to get it from a supplement, and instead remain extra careful about too much sun exposure. I’ve damaged my skin a little by my previous exposure to the sun, but I believe my current habits are going to keep me younger-looking for longer than those raw foodists who carelessly bake in the sun all day.

Fruit diets

Fruit is great, and I do eat a lot of fruit. That’s one habit that has never changed over the years. However, going on mono-fruit diets for long periods of time is stressful to the body. I’m talking about eating only watermelon, or papaya, or coconut water, or some other sweet fruit for days or weeks at a time. It’s great for detox, but doing too much of that can be depleting.

Caffeine

I have a weakness for caffeine, so I occasionally consume some drinks that contain caffeine because I like the stimulation it gives. But if I go for more than a few days with caffeine, I feel the negative effects from being extremely sensitive to the stuff. The main symptom that I experience is a sort of irritation over my skin, irritability, and slight depression. I avoid the stuff most of the time, but do fall for it on and off.

Fruit and Fat

Combining large amounts of fruit (sugar) and fat (in nuts, avocados, or oil) is extremely damaging to the body on a raw food diet. Eating a lot of fruit without the fat works, and eating a decent amount of fat without so much fruit also works for many people. But combine the two, and you have a recipe for disaster. It can lead to generalized fatigue, blood sugar imbalances, candida, and a host of other problems.

Lots of Nuts

Eating about one ounce of nuts every day is great for health. Occasionally, eating 2 or 3 ounces in a recipe is okay. But if you consistently eat several ounces of nuts a day, it can lead to a few problems, including: weight gain, excessive intestinal gas, and more.

Traveling as a raw vegan

As a 100% raw vegan, traveling abroad can be a stressful experience. I found it extremely difficult to not only follow the diet while traveling, but also enjoy my trip at the same time. Now, I don’t try to eat raw when I travel. I try some local food, walk over 10,000 steps a day to burn it off, and have a good time. I feel great on those trips, as long as I don’t consume caffeine!

In my next article, I will cover the raw food habits I found the most useful and beneficial! Stay tuned…

Dear Lost: A Vegan With Dental Problems Writes Me

I got the following question recently, from a reader who has gone through a tough time with his teeth.

Here’s the email I received, with my answer below:

****

I have been a vegetarian/vegan for 22 years- since I was 13: and there I was, feeling happy that in this area of my life, maybe I was being a good influence, but some chickens seem to have come home to roost. I just returned from my dentist and although I realize people are going through much worse, I am devastated by the news he has given me. I have decay on “all of my teeth”. My dentist suggested I check my bones! He told me the old adage about cow’s milk being essential- but how can I question him when he is the one with perfect teeth! Some of my teeth are basically shells and if he does not help, some near the front will be lost-at the age of 35 years old.

Although I try to take care of myself, the symptoms are usually seen in someone older. I stopped using fluoride toothpaste after hearing knowledge from those in the natural health community. I have to have a crown. I can’t believe he is talking to health-conscious me. My dentist said that these were the patterns they used to see in the 1950s before they discovered fluoride. He is right in saying that there has got to be a root cause. I don’t know what to do. Something is very wrong and the only person I can turn to is a dentist who is already advising me to do things with which I am uncomfortable.

After waxing lyrical about health knowledge for so long, I feel like an embarrassment and I wish I did not have to tell my family, including my brother, who has just decided to become a vegetarian. However, without their help, I cannot afford treatment.

I feel like extractions may be the way I am heading and saving them will be a fight. The dentist has also advised me that mercury fillings are better that white ones because they adhere better, will not leave gaps for bacteria and will stop my teeth from crumbling in the future. He says they are now safe and that the US government did some research. I don’t want mercury fillings, but I will seem like a difficult patient if I do not go along with what he says.

My tooth could break out into an abscess at any time. I wish God could do a miracle for me and restore them! Please God. I don’t want to lose my teeth… I am disgusted that I have the teeth of a sweet-eating, fizzy drink swilling, non-tooth brushing person decades older. Why? Is it because I am a vegan? I really don’t know what else I can do. X-rays are bad; x-rays are needed; juices are bad; juices are good, fluoride is bad, fluoride is good; foods are bad; foods are good. I am lost….

****

Dear Lost,

I can totally understand what you’re feeling right now, because I have been there too, although in a different way. Here’s my thinking.

Not every vegetarian or vegan gets all the dental problems you’ve had. Raw foodists often get similar problems because of the amount of sugar they consume. Remember that sugar, in all its forms (even coming from fruit), will feed the bacteria that cause dental decay.

It’s important to understand that tooth decay is actually a disease. Some people are more prone to the disease, and others seem to have cavity-resistant teeth no matter what they do.

A lot of people in the natural health movement try to change little things that typically can’t affect their health very much, because they’ve bought into the conspiracy theories that they’ve read somewhere online.

Let me give you some example.

Many health foodists try to change *everything*. They want to make sure that their diet and their environment is as pure as possible. So they eat organic food, they eat raw foods, they buy so-called “natural” toothpastes, they avoid GMOs, they walk barefoot, they get a lot of sun on their bodies, and so on.

Some of these practices have real benefits. Other practices have few measurable benefits, and are done mainly because of fear of some particular substance. Other practices are actually ill-advised, especially in certain cases.

In your particular case, your fear of fluoride is actually costing your teeth. Although fluoride has been the target of many attacks by the natural food movement, leading to the widespread use of fluoride-free toothpastes in raw foodists and vegetarians, it is not the villain that the industry is trying to portray.

I’m not talking about adding fluoride to drinking water, which is questionable. I’m talking about the topical use of fluoride to prevent tooth decay, especially in individuals like you who are especially prone to tooth decay (at this particular stage in your life).

There’s a reason why using fluoride externally is recommended by almost all dentists: it works. Certainly, when I experienced a lot of dental decay about 10 years ago, going back to a fluoride toothpaste is one of the things I did that saved my teeth. Fluoride in toothpaste (used once or twice a day) can be especially important for raw foodists because it helps remineralize teeth that have been eroded by acids. And we know there’s plenty of acids in the raw food diet: citrus, apple cider vinegar, limes, lemons, other acid fruits. Fluoride in toothpaste will also fight the germs in plaque, not just while you’re brushing your teeth but throughout the day.

There are always two sides to a story, and it’s important to research both sides before making up you’re mind. You’ve read the conspiracy theories about fluoride, but look where it has led you. In your particular case, using fluoride on your teeth may be one of the only things you can still do to save them. (Read: http://doctorspiller.com/Fluoride/fluoride.htm)

At this point, your dentist would probably advise to also use a fluoride mouth rinse once a day, until the tooth decay gets under control. You have to get your teeth fixed. I don’t think mercury fillings are necessary, but it’s true that mercury-fillings don’t last very long. I’ve had all my teeth fixed with mercury free fillings and I get at least one filling breaking every year, needing to be replaced with a new one. However, I think you could visit a few dentists to find some alternatives in your options for fillings.

Your problems are not specifically caused by your vegan diet (although, you didn’t tell me what you eat, so there is no way to tell). But in your case, it’s clear that the advice you got in the natural health movement didn’t work. Leave the conspiracy theories behind for a little bit. A tooth paste containing fluoride is NOT going to harm your health in any way. But letting your teeth crumbles will have negative repercussions that will affect your health for the rest of your life. The choice is yours, but I personally know what I would do if I were you…

–

Want more information on how to save your teeth? Check out the program “How to Heal and Prevent Dental Disasters in 21 Days or Less” by Ora-Media. For $37, you’ll pick up at least one tip that will save you thousands in the future! It’s the program that helped me the most. So much that I acquired the rights to publish and distribute it. Go to:

http://www.fredericpatenaude.com/oralhealth.html

S.A.L.T. – Part II – Solutions About Life Force/Longevity Today

Guest Writer: Mindy Goudis

Here is the continuation to my previous article with the second title for the four letters S.A.L.T.

SOLUTIONS – We can find many solutions or no solutions to life’s challenges.  We can live on the sidelines and do nothing at all and just let life unfold or else TAKE CHARGE!  and make a “life” for ourselves.  How do you go about doing this?  Start listening to your “inner self.”

Here is a personal example for you to understand what I mean:  when I was a child, my family and I attended synagogue and after the services they sometimes had a luncheon.  At home, we did not have any soda to drink, but at the synagogue they did have and I decided to try some.

I did not take the dark cola, rather the Sprite, thinking it was better because it was a clear color. Of course, as the story unfolds, I was completely wrong!  After I took a sip or two, I had to burp from the carbonation and I still remember to this day how it made me feel.

I had a burning sensation come out of my nostrils and felt a tightness in my chest.  Then and there I decided on my own to NEVER drink it or any carbonated beverage again!  Other people let themselves get accustomed to it and then it’ll go away.  I refused to do that.  I found the solution because I did not like how it made me feel physically.

There are many other reasons not to drink soda and that is for another article.  One thing I can tell you, if you don’t know by now, you can put a nail or a tooth in a cup of soda and it will dissolve.  What does that tell you about what it’s doing inside your body?  You decide!  I know that for me the option was clear.  The best liquid you can drink is coconut water (pure unadulterated from the tree and not wrapped in plastic) or the structured water in your fruit, such as in cucumbers, grapes, watermelon, tomatoes and the like.

If you still don’t know the solution, then try to find someone with the information that can help you achieve the health and happiness in

life.   Your body is made to be self-healing and simply needs the

tools to achieve it on your own (I believe, as well, that there is a Higher Power that works with us and knows what is best).  I have been blessed by G-d to discover this healthy lifestyle and am available to educate others, as well.

LIFEFORCE -  What is life force?  There can be numerous ways to explain this word.  What first comes to mind for me are the following

words: energy/spirit/soul, being alive, vitality, being fulfilled, having an electrical charge/frequency.  All the words I mentioned relate to the same thing.  The opposite would be dead force and that doesn’t sound very good to me.  The idea is to keep things positive, balanced and in a state of health (relatively speaking).  We can achieve this is through proper nutrition (eating living/raw vegan food), healthy relationships (with family, partner, friends, etc), emotional clarity, laughter, exercise, etc.  It is not always easy to get all the areas of life working symbiotically and it is a continual process that takes time and effort.  The benefits are worth it though!

LONGEVITY – Another great word that can mean different things.  What “pops” in my head first are:  quality of life and long-term existence.

This word again relates to our choices in life.  There are consequences to everything we do.  Remember the story about “The Boy Who Cried Wolf?”  Now relating that here, if after 30 years of eating unhealthy fast foods you wonder why you have all these ailments and dis-eases it is nobodies fault but yours!  If you could go back in time and before you took that first bite of a ———- and think to yourself “is this the right choice?  Will I regret this in 30 years from now when I am sick?  I can get a BIG salad or even two and feel good about myself?”  The unfortunate thing is that most don’t do that.

Who says that you can’t enjoy life and eat healthy?  I have been vegan for over 22 years and love my life and will NEVER go back to eating animals or animal products.  When you know the truth, why would you choose to still consume food that has been proven to cause harm to us, the animals and the Planet Earth?  I have a difficult time myself understanding this!  If some one can explain it to me, please, be my guest!

I see how much the world has changed and how children are getting the illnesses that in previous generations were only known to happen to adults  in their later years.  Doesn’t that tell you something? The vast majority of people are “consuming” for pleasure and not for health.  They don’t care about the future, only the “here and now.”

Most of them will likely not live very long and also be in a “poor”

state of health and have to take pills, see doctors, take sick days from work/school.  To me this is not life or living!  I choose to stay away from doctors because they lack the knowledge about health (they are good for emergency situations).  I want my life to be measured by a higher standard of excellence and am proactive in achieving and sustaining it.

TODAY – I am “cheating” with this word (actually stealing from myself, if that is possible, by using my explanation from the previous article, as I feel it is important to reiterate – the last paragraph is new, though).  Today is the only thing you have at this very moment!  Forget about yesterday and tomorrow.  Don’t put off what you can do right now to improve your health.  Even if you change one thing, especially removing something from your food consumption that is not beneficial.

For some baby steps work best to transition into a new lifestyle and for others they sometimes have no choice because it is their last chance/hope to be alive.  For me it is so easy and simple because I

have been living as a vegan for many years.   I have always been

self-motivated and self-disciplined.  When I decide to do something it happens (unless I take on too many projects at one time, then I have

to delegate what is most important right now).   I commend each and

every one of you who has taken charge of their own life today by seeking out the truth and journeying on the “road less traveled.”  We are in the minority (especially us “vegans”), but don’t let that discourage you ever!

Begin your journey TODAY and you will never regret it ( I have not and know that even with the ups and downs and bumps along the way – that all depends on YOU and how many years you have been putting “junk” in your body – including physical, emotional, mental, spiritual, psychological, etc.  All that has to come out and you may have some pains/symptoms /detox along the way that is normal and expected – be aware that “slow and steady” wins the race).

Read more of my articles, interviews, product reviews and 42 day coconut water cleanse, etc.  www.rawsomegal.wordpress.com

I also have a YouTube channel with product reviews and recipe ideas www.youtube.com/TheRawsomeVeganGal

For more information about my services as a vegan chef and educator please post a comment on my blog.

The Best Exercise for Health: the Squat

There’s an exercise that’s utterly neglected by everyone, yet it’s one that’s so fundamental and so critical that ignoring it can lead to unwanted health consequences in the future, such as: poor posture, weak body, and low levels of important hormones such as testosterone.

Women ignore it because they’ve been conditioned by urban legends that as soon as they do any form of weight training (weight lifting), they’ll end up looking like this:

Yet, there’s no risk for any of my female readers to start looking like a monstrosity, bulging with unnecessary muscles. Women just don’t produce the sorts of growth hormones necessary to pack this kind of unnatural muscle.

Instead, weight training, more than any other activity, will lead you to the kind of body most women would like to have: firm legs, low body fat, and good muscle tone. More like this:

Women typically focus on what we commonly call “cardio” (running, swimming, biking, etc.), and yoga. While these two exercises are good, they will fail to maintain your muscle mass as you age. And this can lead to some of the worst consequences as you age.

If You Don’t Maintain Muscle, You’ll Get Fat

Maintaining muscle mass as we age is so important for one important, oft forgotten reason: metabolism.

If you don’t build and maintain a good amount of muscle mass, you’ll inevitably gain body fat as you age because your base metabolism has been lowered.

Let me explain. Your body needs calories to function. In fact, at rest, your body needs a certain amount of calories, even if all you do is stay in bed and watch TV. This is called base metabolic rate.

If your base metabolic rate is 1500 calories a day, that means that you need at least this many calories to maintain your weight. On top of that, you would add any calories needed for your daily activities. So if you don’t stay in bed and watch TV all day, and walk around instead like a normal person, and maybe do some exercise, you will add let’s say 500 to 800 calories a day to your needs.

So in this case, your total caloric needs will be 2000 to 2300 calories a day.

Any calorie beyond this will inevitably be stored as body fat!

Now, most people try to fight this caloric deficit by eating less, or by exercising more. Generally, they fail. Why? Because they haven’t done anything about their base metabolic rate, which keeps on declining as we age.

We all know that the brain uses calories, but a big chunk of our caloric needs are diverted to maintaining muscle mass. Each pound of muscle burns a certain number of calories at rest. Some estimate it at 25 or even 50 calories per pound of muscle.

That means that a person with 10 pounds more muscle on their frame will burn 250 to 500 more calories per day, doing nothing.

It also means that as we lose muscle mass as we age, which is inevitable if we don’t weight train, we also lower our base metabolic rate, and it becomes harder and harder to lose weight.

Some researchers have doubted the calorie-burning ability of muscle at rest.

But keeping muscle mass has its advantages. First, it improves insulin sensitivity, making it much less likely that you’ll develop any problems related to blood sugar.

Muscle also helps you keep proper posture, and helps you reduce the risk of injury as we age.

And I do think that muscle at rest DOES burn more calories. Since I’ve added over 10-15 pounds of muscle to my frame, I’ve noticed that I can eat much more food than before without gaining weight. The same can happen to you, if you just add some weight training to your weekly routine.

And it doesn’t have to be complicated. Which leads me to…

The Most Important Exercise for Health

While there’s not ONE exercise that will do everything, there’s certainly one that you can prioritize above all others.

It’s commonly called the squat.

And it’s the most fundamental exercise you need to do.

Why?

1) The squat trains more muscle groups than any other single exercise.

2) Because legs are the most powerful muscles on the human body, the squat is the most powerful anabolic exercise you can do. Because you can lift more weight with the squat than with any other exercise, doing regular squats (with weights) will trigger the release of testosterone and human growth hormone, which will help you grow muscle in the rest of your body. And don’t worry ladies, the amounts released are just right for your gender. There’s no reason you’ll start looking like she-hulk!

3) Squats burn fat like crazy. While squats with weights will be powerful exercise that will help you build muscle throughout your body, simple squats without weights will help you burn body fat, because they are so intensive and will raise your metabolism, helping you burn fat throughout the day.

4) Squats help strengthen all sorts of ligaments, stabilizer muscles and connective tissues, helping your balance and coordination and your posture. This will in turn greatly lower your risk of injury, increasing your life expectancy and lowering your risk of dangerous accidents as you age.

Finally… squats will greatly help your appearance! Think of tight butt and abs

Squats are also easy to do. There are basically two types of squats you can do:

1) Squats without weight

2) Squats with weight

Although squats without weight are great to get started, they won’t lead you to all of the benefits above (unless you can’t do more than 12-20 squats without weight).

Squats with weight can be performed with dumbbell or a barbell, the former being the ultimate goal.

Start by doing squats using only your own body weight. Once you’re able to perform 25-50 squats at a time, and 100 squats a day (in several sets), then you’re ready to add weights to your squats.

Although, even when you practice squats with weight, you can also throw in some squats without weight as part of the mix.

How to Perform a Squat

1) Make sure your body is warmed up

2) Stand feet shoulder width apart, or in a slightly larger stance.

3) Bend down to a 90 degree angle or deeper. One of the best ways to learn how to squat is to keep a chair behind you. Your goal is to go down to the level of the chair

4) Raise your body. Keep your back straight.

Remember to breathe as you lower, and breathe out as your raise your body back up.

You can find all sorts of videos on YouTube on how to perform squats, but to do a squats with a barbell, you should ask the help of a fitness trainer to show you the proper movement.

Practice squats at least once a week, but ideally twice, and you’ll transform your body! If you go to the gym and you don’t have much time, at least do squats. It’s the most fundamental exercise you can do, and one you can’t afford to ignore!

In my next article, I’ll talk about the second most important article for health.

Can’t wait to get started? Check out Roger Haeske’s Lightning Speed Fitness for a complete fitness program you can do at home, without any equipment! 

Reflections on Being Raw and Vegan

(after reading Raw Freedom by Frederic Patenaude)

Guest Writer, Joanna Slodownik – GreenReset.com

I’ve just received the Raw Freedom package, and – after I’ve been reading through the chapters that caught my attention – I’d like to share a few thoughts with you.

First, let me tell you a little bit about myself. I’ve followed Frederic’s career for many years now. I found him after I read the 80/10/10 diet and I was searching for more information about the high fruit, low fat raw food diet. Over the years, I really enjoyed reading his blog, and I appreciated his honesty and directness. Also, I’m passionate about living an internet lifestyle doing what I love, so I’ve been following his advice in this area– writing ebooks, building audience, etc. (I recommend Frederic’s course “How to write your ebook” – if you’ve been stuck and overwhelmed, it will surely get you going).

Although I’ve been interested in raw foods and the benefits of eating a high-raw diet for health, I’ve never been 100% raw. After I discovered green smoothies, I’ve been drinking them religiously every day – and lots of them, but other than that I’ve been eating a pretty average diet (although, definitely on the healthy side, when compared to the American standard).

I’ve been trying to reduce the cooked foods, experimenting with raw recipes, but in the end, I decided it’s not practical or feasible – especially if you have kids and a husband who wants to eat “normal” food. So, I’m very much in agreement with Frederic about incorporating cooked foods in a healthy diet.

Where I somewhat disagree with Frederic is on the issue of veganism. Let me explain.

Reflections On Being Vegan

I’d been debating the issue of eating meat for many years. I’d been curious about being vegetarian and tried several times to go off meat completely, but it just never happened. The idea of being vegan was not even on my radar until I started experimenting with raw foods – it just seemed too hard, complicated, and even…weird. Because of the pressure of those around me, as well as the lack of strong motivation – I always succumbed to the temptation of a piece of meat, a slice of pizza, or a bowl of ice cream.

However, I kept digging deeper and deeper. I really needed some definitive answers; for myself and my readers, as people started to come to me for advice on what to eat.

After lots of research and soul searching, here is the conclusion that I reached.

Framing the issue only in terms of health, taste and convenience, is why a lot of people are still stuck in the “animal food” mode, even if they may be ready to make a shift to more compassionate living and eating.

I know, because I was stuck for 46 years. Deep down, I knew there was enormous suffering associated with animal foods, but I was dismissing this issue, blocking it from entering my consciousness. After all, this is what everyone else is eating. Not eating these foods is inconvenient and makes you different.

But then, something began to shift. I started reading more about the environmental impact of raising animals for food, as well as the terrible conditions that most of these animals have to endure their entire lives. I still wasn’t convinced. I started buying “humanely raised” animal products and organic dairy. Then I read “Eating Animals” by Jonathan Fowler and that was it. I mastered the courage to watch some of the footage on the websites of Mercy for Animals, Vegan Outreach, and Meet Your Meat. That is also when I found the inspiring podcast “Vegetarian Food For Thought” by Colleen Patrick-Goudreau, The Compassionate Cook (highly recommended!).

Even though I’ve been vegan for only a year (and some of you may dismiss me as a “new vegan,” and say, that I’ll probably go back to eating meat soon); there is no going back for me. It’s been such an incredible experience, spiritually uplifting and transforming all the areas of my life and how I view the world and the animals that share this world with us.

I too believed that the change is hard. I too was doubtful about the safety of this diet. I too read about people who failed on vegan diet and went back to eating meat. I was afraid to even try. I didn’t believe I could make it work.

But I’m doing it, and it’s so worth it.

For those of you who are still debating the issue, I want to offer the following points to consider:

Vegan diet is a healthy diet for humans. As you’ll read in Frederic’s book, this diet is sustainable and health promoting. Even the American Dietetic Association says so, and this is not an institution that supports “fad” diets. Our bodies don’t require animal foods to get the nutrients we need. And if we need to take a few supplements, that’s fine too. (Ever wonder, where do cows who are not fed on grass get their calcium? They get it from supplements, because otherwise their milk would be deficient in this important nutrient. So why not skip the “middle cow” and go right to the source – plant foods. Or simply take the supplement, and leave the cows alone.)

Meat is not unhealthy (if eaten in moderation); however, to frame the issue in terms of personal choice or personal preference is not enough. It implies that there is no “other” being hurt for our culinary pleasure or convenience.

Animals are not here for us to exploit them. They feel pain and suffering, just as we do, and they want to live. Even the so-called humanely raised animals, still suffer. (Do you know what happens to the male chicks on egg farms, whether organic or conventional? They are either milled alive, or left to suffocate in garbage bags.)

The fact that there has never been a vegan culture in the world (Frederic talks about it in his Raw Freedom – as plant foods are not available year-round in many places), is indisputable, but it doesn’t mean that we cannot make it work in the modern world. We have the resources and technology. I mean, I’m drinking green smoothies with bananas, berries and greens year round, and I’m in New Jersey, US. There are no banana trees here or berries in the winter.

You don’t have to sacrifice your deepest values of compassion to stay healthy. You also don’t have to sacrifice taste. (Although you may have to sacrifice convenience a bit.) Eating a diet of mostly raw, as well as cooked vegetables, greens, fruits, mushrooms, beans, nuts, seeds, and whole grains provides enough calories, micro-nutrients, as well as variety – that making compassionate choices is easy. These days, you can find vegan cheeses, meats, burgers, ice-creams and cupcakes – not the healthiest foods, but much more compassionate choices, if you want them. (I’m not loving vegan meats or cheeses, but the cherry-chocolate soy based ice-cream I buy at Trader Joe’s is to die for).

If there are health issues that arise, it’s now possible to find a health practitioner who understands plant-based nutrition enough, to be able to help us in a way that would not sacrifice our values. I highly recommend books by Dr. Joel Fuhrman if you want a doctor-prescribed diet.

Change is slow and unpopular. There are many examples throughout the history. Just a few hundred years ago, slavery was viewed as normal. It does take time and determination, but as more as more people make the switch, the choices will only increase, making it easier for everybody else.

As Frederic says in his book: “Would be vegans and raw foodists have never had it better. But they should consider themselves pioneers and experimenters, and remember how unusual our modern food situation is in the historical context.”

We are so proud of our progress in other areas, so why not put compassion back into the equation. Once we know better, we can do better, so let’s!

About Joanna. Joanna is a green smoothie enthusiast and the founder of GreenReset.com website, dedicated to spreading the message about how healthy and compassionate food choices can help heal our body and the planet.

How to Lose a Cold in Ten Days (or Less)

Guest Writer Rachel Rinehart Johnson

http://www.aheartthatblesses.blogspot.com/2013/02/a-single-step.html

It’s midnight, and for the fourth night in a row, I can’t sleep. The nasty head cold I snagged during spring break has moved to my chest, and I hack up mucus for a few hours before falling into an exhausted stupor for a few hours before it’s time to wake up and go to work.

I would feel sorry for myself, but it’s my own fault. I knew better, but I made a choice last fall to have dairy at Bunco, which made it easier to have it for the holidays, and the next thing I know I am eating lasagna and ice cream on a regular basis again. After being dairy-free and gluten-free for around ten years now, I forgot what it was like to have so much mucus in the chest and throat, and I don’t like it.

Same thing goes for the skin allergy rash I developed from eating gluten again. I don’t like it at all, and it’s no fun.

Seriously, I don’t remember having a much of a cold in the past ten years. Perhaps I had a bit of a sore throat for a night, or maybe I had a fever for a day; however, since giving up wheat and diary, I am rarely sick. Once or twice a year, I might feel off for a day or two, but I bounce back fast.

The reason I cut wheat and dairy completely out of my life all those years ago was because I felt better without them and felt crappy with them. Trust me, it’s better to go cold turkey with these two because, otherwise, you become hooked again. Once you start eating gluten or dairy, your body craves them, which makes it even more difficult to resist.

For instance, the cold started last Wed, and the last day I consciously ate dairy was on Friday when I ate the steak and rice at a Japanese steakhouse even though I watched them cooked in butter in front of me. And I ate gluten a couple of weeks ago, even though I still had the itchy skin rash.

This time the cold is lingering, and nothing has completely cleared up the congestion. I’ve tried over the counter medicine, including the Musinex that three people recommended, but it didn’t do the trick.

I’ve surfed the web late at night during coughing sessions that chased away sleep to find natural remedies and tried gargling both apple cider vinegar and salt water, drinking tea with honey, lemon, and cinnamon, and most recently swallowing garlic capsules. All of those things are healthy and helpful, but it takes awhile to clear out dairy once it’s in our bodies.

The best remedy for a cold (or how to lose a cold in ten days or less): don’t get one in the first place!  And not eating gluten and dairy is one giant step in that direction.

I have given up gluten and dairy again. Gratefully. Thankfully. I would rather be healthy than eat wheat and dairy. It’s a choice that I am happy to make. Plus there are so many yummy substitutes nowadays.

It’s a challenge knowing what to eat these days, but I know I don’t want to eat gluten or dairy products. They are not worth it.

Rachel Rinehart Johnson writes narratives, poems, and children’s stories, and her work has appeared in publications such as Florida English, New Plains Review, Circa Review, Lumina, Rocking Chair Reading: Family Gatherings, New Madrid, and Country Extra. She earned an MFA in creative non-fiction from Murray State University in Kentucky. Rachel and her two daughters reside in Florida, where she teaches composition, creative writing, and English as a second language as an adjunct Instructor at Brevard Community College and Florida Institute of Technology. Her other passions include nature, photography, and travel.

S.A.L.T. – Stop/Seek/Select/Slow down And Listen/Live Today or Solutions About Life force/Longevity Today

Guest Writer

Mindy Goldis, www.rawsomegal.wordpress.com

How did I come up with the title for this article?  Well, I was thinking that I am not a fan of using salt because it isn’t a necessary mineral for the body (more on that later), but I wanted to come up with something positive based on the letters that make up that word and came up with the acronym.

I thought of two titles for the same 4 letters (with a few words for some of the letters).  I am sure there are many others you can think of and are welcome to include your suggestions in the comments below.

What does any of this have to do with health? Raw foods?  Lots!

We get so wrapped up in what we are eating and forget that there is more to life then eating.  If you walk down the street and eavesdrop on others conversations to each other and on the phone, they are usually talking about where they will eat, what they will eat, going on a diet, is this food good for you, this doctor says to eat this and another says something else, etc.

Food consumption is a minuet part of a healthy lifestyle.  What is the healthiest food to eat is debatable, to a certain degree, but overall it has been proven by many reputable authorities, including Dr. Dean Ornish, Dr. Neal Barnard, Dr. Caldwell Esselstyn, Dr. T. Colin Campbell, Dr. John McDougall, Dr. Mark Hyman, Dr. Joel Fuhrman that Whole Food Plant Based is ideal.  Whether you eat 100 percent raw vegan or not, isn’t the issue!  If you want to arrest or avert the diseases that are rampant in our society today, there is no doubt this is a very important part of how we live.

I, myself have been vegan for over 22 years and have educated many people over the years who are interested in making changes to improve their lives.  One very important person who I have helped over 20 years ago, is my Dad.  He celebrated his 80th birthday on April 28, 2013.  That may have never happened after his heart attack, if he had not given up the animal foods/S.A.D. Diet.

So what else matters to our health besides the food we consume?  Going back to title of this article though it may seem vague to you what I mean with the words I choose, but I will explain.

STOP- Take a break from the day-to-day grind of life.  Clear your mind.  Take a walk on the beach without any distractions (cellphone) and enjoy nature.  Shut off all electronics for a few hours or a day – a sabbatical (I celebrate the Sabbath once a week and shut everything off for an entire day – no phone, no TVs, no computers, no cars, no writing, no cooking, etc).

SEEK – If you don’t have all the answers, that is ok.  There are many great sources for information.  Make sure to do your research diligently so you are not wasting your time or money.  We learn by doing and sometimes make mistakes.  Hopefully we learn from then and help ourself and others to not repeat it again.  On my site, I have reviews of companies who are of the highest quality and integrity.

You are also welcome to send me a comment if you have an other questions.

SELECT – How do you know what is best for you?  With all the information there is also overload and misinformation.  Don’t settle for the path of least healthy results or a fad diet (like Atkins) because they are popular in the news. The government pushes and promotes what they can make the most money from and is the worst for you.  How is it that we got so far away from the basics?  It isn’t “rocket science!”  We all know what types of food are good for us and yet there are so many “sick” people who opt for pharmaceuticals with numerous side-effects and then never get well.  They are usually afraid to go against their doctor (although statistics show that there is a large percentage of the population that is opting for alternative/holistic medicine because they are not getting the results from the drugs/treatment they are receiving from their MD) or think that the doctor has all the answers (that is the farthest from the truth, except for the ones I mentioned above who have crossed the “picket line,” so to speak, and live and promote a whole food lifestyle).

SLOW DOWN – This goes back to the first word mentioned above, but I feel it needs to be emphasized more.  We don’t do enough to take a break and do nothing.  Have you ever been in bed looking up and stared at the ceiling?  Have you ever been “turned off” and not “turned on?”

This is a loaded question, but I am referring to getting out of your head and into your body.  I know the mind is always working even when we “do nothing,”  yet we can give ourselves the opportunity to do something else to slow ourselves down.  Find something you enjoy doing that relaxes you so you forget all your cares and worries – such as knitting, arts and crafts projects, watching the waves, etc.  it is amazing what a little “time out” can do to renew yourself for the rest of the day.  If you can do it every day and be “selfish” you will do more to help others in the long run.

LISTEN – Pay attention to your intuition because it is usually right.

Don’t let others influence your decisions of you feel strongly in your gut that this is the best direction for you (with work, relationships, where you live, food choices, etc) .  Trust that even if you all of your family and friends think you are “crazy,” find others who are like-minded to turn to for assistance.  You will likely find people who will hear what you are saying and will to give you encouragement and support with what you are doing.

LIVE – Life is about living, but what kind of life do we have, if we aren’t truly alive?   Life isn’t only about feeding our physical entity.  Their is a deeper part to us that we can’t see that is spiritual in nature.  Life is a gift that we have to be thankful for every day because it can be taken away from us in an instant.  This is not a far-fetched notion that I have just come up with myself.  Do some research yourself on the Internet from legitimate sources who believe that life is much more then just the tangible.

TODAY – Today is the only thing you have at this very moment!  Forget about yesterday and tomorrow.  Don’t put off what you can do right now to improve your health.  Even if you change one thing, especially removing something from your food consumption that is not beneficial.

For some baby steps work best to transition into a new lifestyle and for others they sometimes have no choice because it is their last chance/hope to be alive.  For me it is so easy and simple because I have been living as a vegan for many years.   I have always been self-motivated and self-disciplined.  When I decide to do something it happens (unless I take on too many projects at one time, then I have to delegate what is most important right now).   I commend each and every one of you who have taken charge of their own life today by seeking out the truth and journeying on the “road less traveled.”  We are in the minority (especially us “vegans”), but don’t let that discourage you ever!

The next title I came up with for the same four letters will be explained in a future article.  Stay tuned!

Read more of my articles, interviews, product reviews and 42 day coconut water cleanse, etc.  www.rawsomegal.wordpress.com

I also have a YouTube channel with product reviews and recipe ideas www.youtube.com/TheRawsomeVeganGal

For more information about my services as a vegan chef and educator please post a comment on my blog.

They All Eat Cooked Food

Last week I met with a friend I hadn’t seen for many years. His name is Jay, and he was part of the raw food scene in Montreal about 8 or 9 years ago, when I was quite active there in this underground movement.

Raw foods is now semi-mainstream, but back then it was only a small community of genuine health seekers interested in this. We were like a small family!

Jay and I were discussing the raw food scene and how it’s changed. And at some point, we talked about the fact that pretty much ALL of the people who were seriously doing raw foods 10 or 15 years ago now eat some cooked foods.

Jay said, “I’m grateful for this raw food experience. Raw foods are still the backbone of my diet. But I also eat other things now.”

This is the case with almost all of the raw food authors, gurus, and serious raw foodists that I knew 10 or 15 years ago. Back then, they were eating 100% raw foods. Now, they all eat cooked foods.

This include almost ALL of the authors that have written books on the topic.

There are some exceptions. Some people have maintained a raw food diet for all those years, and say they have never deviated from it. Upon closer look, most of these people were not as 100% as they claimed for all those years. But to their credit, they did stick with it for the most part.

Yet, some of these people, the 100%-ers, will often look down upon people who are no longer eating a 100% raw diet, claiming they didn’t do the diet properly, or didn’t have enough motivation on discipline to do it.

Yet, if went to a raw food conference, organized by a 100%-er, and surveyed everybody, I’m almost certain that if we were to follow the attendees who eat a100% raw diet now for the next 10 years, you’d discover that more than 90% of these people would no longer follow the diet.

Eventually… they all eat cooked foods.

A recent article published in Psychology Today suggested that around 75% of people who follow a vegetarian diet eventually go back to eating animal products. The average time a person will stay vegetarian is 9 years.

For raw foodists, my experience leads me to think the percentage of “failures” is much higher, and the time people stay on the diet much shorter. 95% of the people I knew 15 years ago who were eating a 100% raw food diet back then are eating some cooked foods today.

Why is that?

One could claim that most raw food diets are not sustainable, and you need a particular kind of raw food diet to succeed. For example, a low fat raw food diet.

But the truth is that even the low-fat raw food dieters eventually go back to cooked foods. Some even have built entire websites dedicated to the topic!

Plus, the low fat raw food diet, mainly promoted by Dr. Doug Graham with the 80-10-10 Diet, hasn’t been popular for many years. It’s certainly much more sustainable than other kinds of raw food diet, and the type I would recommend for someone considering a 100% raw food lifestyle.

But from the many 80-10-10 dieters I’ve met… many of them eventually went back to cooked foods.

Is it that the addiction to cooked food is so strong that even under the best circumstances, most people eventually can’t resist the urge?

Some famous raw food promoters, who ate 100% raw at the time and had been for many years, told me that they still had dreams about eating cooked foods. And those were people following a perfect kind of low-fat raw food diet.

Is it that 95% of people have no true discipline and can’t stick with anything? Is it that the addiction to cooked food is too strong?

The addiction to cigarettes is one that is recognized as very difficult to break. Yet most people who quit smoking don’t go back to eat, once they’ve made a definite move.

Cooked food is not an addiction.

It’s not a drug… it’s not “poison”… Cooked food is just… food!

Some cooked foods, of course, are unhealthy. But so are some raw foods.

Most people can’t stick with a 100% raw food diet because it’s a very difficult, inconvenient, expensive, restrictive, unsatisfying and unsustainable diet for most people. And the key word here is “most people.” As in everything, there are exceptions. Some people do quite well on 100% raw for life. But they are the exception, not the rule.

For the vast majority of people, eating 100% raw is something that should be done as a temporary diet. A ”cleanse.” Something you do for a few weeks, a few months maybe. It’s a great reset button. It’s a great detox tool. But it’s not a diet most people can realistically follow for the rest of their lives. It’s also not a diet that’s been proven to work in all phases of life: pregnancy, childhood, and so on. In fact, there’s quite a bit of evidence to suggest that a 100% raw vegan diet is not  appropriate in some of those situations.

And if you don’t believe me, I would reply that the proof is in the pudding. Even under the best circumstances, most people don’t stick to 100% raw for a long period of time. Even the best gurus can’t prevent their disciplines from going back to the evil world of cooked foods…

Now… does that mean that the choice is between eating ALL raw and ALL cooked? Of course not.

There are nuances. It’s not black and white.

The key in life is balance. It’s about finding a sustainable balance for you, between raw food and cooked foods, but also between “rules” and “exceptions.”

If you’re currently happy with a raw food diet, then maybe there’s no need to change. Keep doing what you’re doing if it works for you.

But if you’ve struggled, go back and forth and fail… then maybe it’s time to stop blaming yourself and being so hard on yourself. Maybe you can come to the conclusion that the diet you’re holding as an “ideal” is just too darn difficult to follow… and simply does not work. You need to find a balance again to make it work.

It’s Okay to Eat Fruit, Really!

Guest Writer Gina Shaw, DSc MA AIYS Dip Irid Dip NH

http://www.vibrancyUK.com

As a high-percentage Fruitarian I receive a mixture of opinions in the circles I mix with. Amongst SAD dieters, people say ‘Aren’t you concerned that you’re getting too much Vitamin C from those oranges’ (a far cry from the old concerns of ‘Where do you get your protein?’). Raw food enthusiasts say ‘Oh no, I don’t eat much fruit because of the sugar content’. Everywhere I go, people are so concerned for my health because of the large amounts of fruit I consume! (even though my health has never been better since starting a high-raw diet back in 1998). So, let’s get this clear, I am one of the few people who actually follow Government recommendations clearly and consume a minimum of 5-7 portions of fruit per day. Fruit sugars do not cause diabetes, indeed a high fat diet is the leading cause of diabetes according to recent research papers. Fruits are combined with fiber which will slow down sugar release and fruit sugars will only become a problem if they are poorly combined, e.g. mixed with fats. Indeed, my body is more than able to deal with high doses of water-soluble vitamins such as vitamin C if necessary, by eliminating it out through my kidneys, just the same as it will do from excess potassium, etc.

However, I, equally, on the other hand, am very concerned about their health! Most people consume far too much protein and fat and salt in their diet, much of which is the animal variety which has been linked to heart disease, cancer, diabetes, arthritis, etc., etc.

How can you have an easily digestible healthy (high or all) raw food diet without eating lots of fruit? There are indeed many raw foodists who feel guilty after eating an orange or a few grapes. In my opinion, this is crazy and there’s no reason you shouldn’t be eating fruit (and lots of it) unless you are of course poorly combining it with other foods. That’s where Toxemia sets in. Toxemia is the saturation of the bloodstream by poisons, often caused by a SAD diet, or a lack of sleep, drug taking, alcohol, etc, etc.

So, how do these raw foodists maintain their weight without lots of fruit? The answer appears to be by eating lots of fat. Healthy? In a word ‘No’! A high fat diet, even on a high plant based diet is not conducive to health and will use up your energy in the digestion of food, and the body will have to convert the fat into glucose in order to fuel the brain cells, etc. This is a complicated process and it is far better to consume your calories from simple carbohydrates like fruit. So, are you looking for a raw food meal which will tick all the health boxes? Then look no further than your pineapple, mangoes, strawberries or melon.