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For people passionate about pure food, health and living life to the full.
Infertility
The real causes
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Perfect
Picnic
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in the sun
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is the first time you have ever seen the magazine, you’ll have noticed that it’s looking
rather different! Unfortunately, I can’t take credit for the fabulous new image. That’s
down to the art direction and design of Mike Marshall, Leyton Edwards and the rest of the team
at eatsleepthink. It’s safe to say that they have exceeded all our expectations with this visual feast
of a magazine, and we look forward to bringing you more gorgeous-looking issues of Get Fresh! in
partnership with this wonderful company.
I’m thrilled to have taken charge of what is easily my favourite magazine of all time, and I
know many readers feel the same about it. That is in large part thanks to Karen’s hard work,
passion and dedication over the last six years – and so is Get Fresh!’s impressive list of contributors.
Thank you Karen, and thank you contributors! Without these experts – who are world-class
leaders in their particular areas of raw nutrition and its related subjects – Get Fresh! would not
be the magazine it is. However, I’m not stopping there. I am in the process of adding to that list,
and given the massive growth in all things raw on both sides of the Atlantic there’s no shortage
of candidates.
In this issue, we are privileged to be featuring Natalia Rose for the first time ever – our exclusive
interview with her begins on page 30. Natalia is a Manhattan-based clinical nutritionist who has
achieved great success putting all her clients on 70% raw or higher, and she is also the author of The
Raw Food Detox Diet. I’m a huge admirer of Natalia’s work and I’m sure you will be too when you
read what she has to say.
On page 42 we welcome another new face to Get Fresh! – Russell James, the Fresh Network’s resident
raw chef. Russell trained with ‘mother of gourmet raw vegan cuisine’ and Get Fresh! contributor
Cherie Soria at the Living Light Culinary Arts Institute in California. For this issue he has
written a special piece on how to prepare delicious raw picnics to enjoy in the (hopefully) glorious
summer weather.
On page 58 you’ll find our new feature A Day In The Life. In each issue a different raw expert
will provide a peek into their daily lives – what time they get up, how they spend their time,
what and when they eat, and a whole lot more. In this issue we feature the vibrantly inspirational
Alissa Cohen.
If I could I would go on and rave about every single article in this issue, but I am running out of
space. I hope you enjoy reading this issue as much as I have enjoyed putting it together. All that
remains is for me to wish you a happy, healthy, fun-filled summer!
Sarah
Sarah Best
Editor
Fresh News
Cover Image © iStockphoto.com/LiseGagne
Design eatsleepthink
Printer The Manson Group Ltd
Contact details
Get Fresh! magazine, The Fresh Network,
I
Unit 7, Orchard Farm Business Park,
Barcham Road, Soham, Ely, Cambs, CB7 5TU. t’s been no time at all since the Tucker (Australia/UK) and Russell James
last magazine mailed, but we’ve been (UK) to the line up. Our other presenters,
Editorial enquiries really busy since then, working on the whose names you’ll recognise from past
sarah@fresh-network.com Fresh Festivals 2006 and 2007! Enclosed Festivals are: Jason Vale (UK); Elaine Bruce
Tel: +44 (0)845 833 7017 with this issue you should find a brochure (UK); Doug Graham (UK/USA); Rozalind
all about this year’s Festival – it’s such a Gruben-Graham; Jill Swyers (UK); René
Advertising enquiries
great event that we simply had to go all Archner (Germany/New Zealand); Jackie
getfresh@fresh-network.com
out to bring it home to you how much you Rawe (UK) and myself. Quite a line-up I’m
Publisher need to be there! There’s nowhere else on sure you’ll agree!
earth that you can meet so many raw food
fans in such a lovely, spacious, warm and Take a look at the programme in the centre
welcoming environment. pages of the brochure and you can learn
more about each of our presenters, what
thefreshnetwork Next year’s festival, assuming all goes to each of them brings to the Festival and
This magazine is printed on plan, will be taking place in July – yes, why. Overall, this really is a must-attend
environmentally friendly paper produced we’re bringing it forward by three months event, and the price this year is truly
from a sustainable source. so that we can once again make it a excellent value for money – especially if
summer event rather than an autumnal you book at the Early Bird rates before 1st
Subscription one, which is how we originally planned it. September 2006.
0845 833 7017 Next year, we’ll be bringing over some new
Overseas +44 (0)845 833 7017 big names who were unable to make it this I so want to see you there!
www.fresh-network.com year but have already committed to next,
See page 2 for details of our so hopefully in the Autumn issue we can And finally, what do you think of the new
unbeatable subscription package. announce the final dates and location and magazine? Hasn’t Sarah done a terrific
you can put it in your 2007 diary so you job with it? With lots more feature ideas
The Get Fresh! Philosophy don’t double book! and tricks up her sleeve, as well as this
Get Fresh! is the international voice of the great new design, I can tell you in advance
raw food movement, featuring viewpoints, But for now, back to this year’s Festival… that you have so much to look forward
teaching and philosophies from some of the As you will see from the enclosed brochure, to, you’ll just have to take my word for it!
most prominent natural health authorities in this year’s festival is slightly different to Bravo Sarah, and equal thanks to everyone
the world, and real life stories and interviews the previous two, but all for the better we reading for subscribing and keeping the
with those living a raw and living foods
lifestyle. Its aim is to educate, motivate
feel. Although we found it a challenge to magazine alive. Here’s to many more pages
and inspire, while retaining a rational and improve on the first two as they were so (and years) of inspiring and enlightened
realistic worldview of the issues surrounding successful and life-changing, we believe reading – oh yes, and don’t forget to tell
eating a raw and/or living foods diet in the that we have created an even better your friends; the subscription package at
modern world. event this year with the introduction of a just £25 per year (UK) for four magazines
The Get Fresh! philosophy, while focusing on pre-Festival social on Friday 27th October, and all the discounts and benefits is quite
diet, acknowledges that true health is about followed by two days of pure education, simply unbeatable!
much more than food. It encourages each
inspiration and support around all things
reader to seek, learn and discover what works
raw-related, all laid out step-by-step so
Karen
best for them as an individual, on all levels
– mind, body, spirt and emotions. If you’re that you can make raw food work for you
interested in including more raw foods in to any level you desire, all presented in a
your diet, having more energy, living more venue that is stunning both inside and out.
consciously, or are already living the lifestyle,
Get Fresh! is for you!
This year we have some new names and
Disclaimer faces for you, who we just know you
All recommendations featured in Get Fresh! are going to love. We are delighted to
magazine are for information purposes only welcome Paul Nison (USA), Matthew Karen Knowler
and not intended to replace appropriate care Kenney (USA), Philip Weeks (UK), Trish Director, The Fresh Network
from a qualified practitioner.
Contents
Vol 3 Issue 4 Summer 2006
Features
16 The Real Causes Of Infertility
Dr Brian Clement on the natural approach to
a heartbreaking problem.
22 The Truth About Raw Fats
Yes, they’re healthy, but could you be getting too much of a good
© iStockphoto.com/photolace
thing? Sarah Best finds out what the experts think.
27 One Woman’s Triumph Over Cancer
Rhoda-Mary Bowell talks to Bernadette Bohan.
29 Summer Detox
Ideas for lightening your load on every level. By Nomi Shannon.
30 Interview with Natalia Rose
The author and raw food nutritionist tells Get Fresh! about her
life, her philosophy and her hopes for the future.
36 Top 10 Myths About Health
Frederic Patenaude on what not to believe.
42 Raw Picnics
Russell James with a summer spread to be enjoyed outdoors.
In this issue
8 Raw In The USA
22
Two correspondents report on the raw scene across the Atlantic.
12 Body Owner’s Manual
30
What you need to know to keep your joints healthy,
by Professor Rozalind Gruben-Graham.
14 Raw Detox
Sarah Best on a simple home remedy with astounding results.
19 Fighting Cancer The Natural Way
Pat Reeves shares the story of how living foods have helped her
defy the odds – over and over again.
20 Raw Coaching
Karen Knowler on why support is so important.
33 Raw Beauty
Not happy with how you look? Don’t go to the surgeon,
says Tonya Zavasta, go raw.
38 Nutrition And Peak Performance
The link between injury and what you eat. By Dr Doug Graham.
40 Equipment Focus
Karen Knowler on the ingenious gadget that allows you to turn
raw vegetables into spaghetti.
46 Foods To Feed The Soul
Raw chef Cherie Soria presents an Eastern European feast.
49 Raw Eating
Trying to convince friends and family of the benefits of
the raw diet? Delicious desserts are the answer, says
Debbie Walker.
50 Living Foods In Your Kitchen
Elaine Bruce on the reasons to make grains a part of your diet.
58 A Day In The Life Of Alissa Cohen
The raw food author and educator gives us a peek into
© iStockphoto.com/lisegagne
her world.
Regulars 42
3 Editor’s Letter 10 Transitioning Zone
4 Fresh News 13 Ask Alissa!
6 What’s New? 52 Consulting Room
27
Get Fresh! Volume 3 Issue 4 | Summer 2006
What’s new?
Get
Writing Dear Fresh Team,
you’ve raised some questions we consider and what the person in question would be something up unless they have something
very important. One is the issue of fat eating if they were not consuming these else to replace it with, and in this case
consumption on the raw diet – a topic things. A small minority of people have that needs to be delectable delicacies that
addressed in detail in the feature on reached a place where they can happily resemble the foods people know and love.
pages 22 to 26 of this issue. The process eat a low-fat, highly mineralized raw
of researching this piece was, for me, yet vegan diet and feel satisfied with that on A few years down the line, the person
another reminder that viewing health in every level. The light, alkalizing, water- who was hooked in by that irresistible raw
‘black and white’ terms is substantially rich foods such people have come to love banoffee pie is often to be found happily
less helpful than seeing it as a represent vastly superior choices to any existing on a lighter, simpler, more mineral-
lengthy continuum along which concoction of nuts, dried fruit, flavourings rich diet – and as a result experiencing
lie an infinite number of points. and sweeteners, no matter how raw those higher levels of energy, vitality, and joy
Optimum health is, of course, ingredients may be. (That said, there is – than they ever thought possible. The trick
dependent on many factors, a place in every diet to enjoy such is in each of us developing a continuing
but isolating just the nutrition creations as occasional ‘treats’, should awareness of how we are nourishing
component, at one end of the that be desired). ourselves on all levels and of whether that
scale is the ideal raw diet (which is right for where we are now and where
is, of course, different However, if we’re talking about someone we want to go. Thank you very much,
for everyone as we’re who would reach for a slice of ‘real’ Karen, for raising these important issues.
A
fter a hike in the Rocky
Mountains in Colorado, Lara
Merriken was in need of an energy
boost. Realizing that most so-called
‘energy bars’ are a misnomer and that she
was only going to gain real energy from
real raw foods, a mountain of an idea sh!
Get Fre
started to form in Lara’s head.
AD
Soon she was scouring the aisles of grocery MUST-RE
stores noting popular flavours of ice-
The Choice
creams and cookies and experimenting
with recreating them using just fruit, nuts
and spices. After months of working her
blender over time, tampering with recipes
and testing her favourites on family and
friends, the LÄRABAR range was born:
The Programme
delicious 100% raw food bars, all flavoured
and named exactly as they taste. AUTHOR: Bernadette Bohan a whole section of the book devoted
PUBLISHER: Harper Thorsons to it, explaining why it’s important and
Varieties include ‘Cherry Pie’, ‘Apple Pie’, how the reader can implement it in
PRICE: £10.99
‘Banana Cookie’, ‘Cashew Cookie’, ‘Cocoa their own life. In more detail, Bohan’s
Mole’ and ‘Ginger Snap’. As well as being ISBN: 0007225512 recommendations are:
all raw, LÄRABARS are also non-GMO, and
contain no gluten or added sugar – making Six years ago Irish mother of three
Bernadette Bohan was diagnosed with
• especially
Drink plenty of vegetable juices,
them possibly the healthiest energy bar green juices made with
ever invented. LÄRABARS only recently hit cancer for the second time. At age 33 a masticating juicer at low speed to
the UK and are available from a handful of she’d battled cancer of the lymphatic preserve nutrients and enzymes
shops in the UK. The Fresh Network is the
first company to make them available by
system and 12 years later the cancer had
returned in her breast. This time she • sprouted
Add ‘powerful foods’, such as
foods and raw, organic
mail order. started to ask questions about health,
fruits, vegetables, sea vegetables,
disease and the role of nutrition. As her
nuts and seeds and foods rich in
Order online at www.fresh-network. doctors were unable to enlighten her
Vitamin B17 to the diet
about why she had developed cancer
com or call +44 (0)845 833 7017
the first time, let alone the second, • supplements,
Take easily absorbed food
she realized she’d have to find her such as essential fats
Raw Coconut own answers. She soon discovered the from seed oils, digestive enzymes,
blue-green algae, probiotics and
Water…In A Carton! information she was seeking, and this
led to her developing a regime based grape seed extract
• water
Y
oung coconut water is an around copious amounts of organic raw Purify all drinking and cooking
extremely popular drink among raw foods and juices. To her astonishment and drink plenty of water
fooders as it is both delicious and it left her not only free of cancer but between meals
also relieved of her arthritis, her bad
bursting with electrolyte minerals.
eyesight and her middle-age spread. • products,
Use chemical-free personal care
such as shampoo, deod-
But for the many who do not have a orants, toothpaste and cosmetics
She recounted the moving story of her
supplier of young coconuts in their
triumph over cancer in her book
locality, this drink has always had to be The second half of the
The Choice, published last year.
an occasional treat. Not anymore! After book is taken up with 75
This led to massive demand from
years of research and thousands of pounds fabulous vegan recipes,
readers who wanted to know
of investment, raw coconut water is now many of them raw and all
more about what Bernadette
available in cartons. Dr Martins’ Coco of them centred on whole
had done to achieve the level
Drink is as close at it gets to drinking foods. Included are juices,
of health and vitality she now
fresh coconut water other, of course, smoothies, soups, salads,
has. In her recently released
than cracking open a freshly picked main meals, snacks and
second book Bernadette
young coconut. treats. This section of the
Bohan’s The Choice:
The Programme, she book was written in
This product is now available from The conjunction with chefs
outlines – in her simple,
Fresh Network, who will also be stocking from Cornucopia,
down-to-earth style
Coco Cream from the same range. The Dublin’s number
– the specific steps she
Coco Cream contains both the water and one vegetarian
took. In essence, the
the flesh of the coconut and is fabulous in restaurant.
plan has four points:
smoothies, desserts and a
juicing, powerful
host of other raw recipes. Turn to page 27
foods, clean water and
non-toxic personal for our exclusive
Order online at interview with
care products. Each of
www.fresh-network. Bernadette.
these four aspects has
com or call +44 (0)845
833 7017
7
Special FEATURE | AMERICA
Raw In The
Two of our correspondents report on the raw scene
in the US, with an East Coast restaurant review and
Oil and Macadamia Cream, and a Biryani
with Coconut Curried Cream Vegetables
on Cardamom and Coriander Spiced ‘Rice’.
a West Coast raw tour. The best selling item on the menu is the
Zucchini (courgette) and Golden Tomato
I
n New York, the raw food scene has The restaurant was opened in Summer beverages such as chilled sparkling or
reached further into the mainstream 2004 by investment banker turned chef still wine or organic sake are offered to
consciousness than probably anywhere and raw entrepreneur, Sarma Melngailis compliment the dishes. The extensive wine
else in the world. There is literally a and restaurateur Mathew Kenney. Nothing menu includes bio-dynamic, vegan, organic
restaurant, café, shop or party available was spared in creating the most exquisite and ‘sustainable’ options. This last category
that caters to any particular style or menu, the finest ambiance or in hiring the refers to wines which are produced in an
taste. What a pleasure it is to discover most highly qualified chefs. The clientele organic way but are yet to be certified as
the restaurant Pure Food and Wine in are a sophisticated crowd, and, as it was such. The five-course tasting menu costs
Manhattan, which has raised the bar on explained to us, “on any average night, $59, and is preceded by an amuse-bouche
‘fine cuisine’ both without and within the nine out of ten of the people eating here which changes each night
raw world. The surroundings are beautiful are not necessarily describing themselves as
and stylish with red furnishings, soft raw foodists”. Pure Food and Wine is for all Pure Food and Wine - Restaurant
lighting, attentive and relaxed service, and people who love food. 54 Irving Place
the dishes superbly presented whilst being New York, NY 10003
varied and delicious. Recommended is the five-course tasting Tel: (001) 212-477-1010
menu, for those wanting to become more www.purefoodandwine.com
instantly familiar with what is on offer.
Items on the first course menu typically Pure Juice and Take Away
comprise of fantastically composed multi- 126 E. 17th Street
textured bite size pieces each with its own New York, NY 10003
sweet, spicy or salty intensely-flavoured Tel: (001) 212-477-7151
sauce. Delicious examples include Spicy Thai www.purefoodandwine.com/purejuice.html
Lettuce Wraps with Tamarind Chili sauce or Takeout outlet around the corner from its
Marinated Shiitake and Avocado Sushi rolls sister establishment Pure Food and Wine
with Wasabi Sauce and Pickled Ginger.
© iStockpho
S
pring 2006 will be forever etched into overweight loved one.
my memory as the season I tasted my It is not always easy to
first durian, sang and sweated and convey the message
released for eight hours in the company of that there are other Angela Stokes
(left) with Davi
David Wolfe at my first ever sweat lodge. ways to lose weight d Wolfe and fri
ends.
On my debut lecture tour of the USA, with than slimming pills,
the wonderful Matt Monarch of Raw Spirit starvation diets and surgery, unless
my experience of the raw food world was people are ready to hear, but the more the chef Ito, whose
blown open into exciting new territory message gets out, the more chance there is frozen chocolate cakes are simply
and I enjoyed every moment… that people will be open to hearing. unrivalled. Made with pure love by this
extraordinary being who took a vow of
Matt set up an amazing tour for us The enthusiasm and interest in raw foods silence five years ago, you can taste the joy
covering four states (California, Arizona, in the US really made an impression on in every delicious bite…
Oregon and Washington) with a wide me. I was in awe of all the raw products
© iStockphoto.com/ajphoto/ Westhoff
range of venues and audiences – from available and excited to realize that the I feel so blessed to be on this path,
an intimate event with a group seated raw foods movement in the UK will also spreading this raw message of hope and
on floor cushions in a yoga society to expand in this direction over the coming health, and it was an especially wonderful
75 people packed into a hall at a health years. We have a lot to look forward to! I experience to share this tour with Matt,
food shop to potlucks in peoples’ homes found it extraordinary to see whole aisles whose confidence in getting out there to
to catered events in raw restaurants. We of raw products in health food shops, spread the word is such an inspiration to
even hosted our own gourmet sit-down including pre-packaged, ready-to-eat meals myself and thousands of others. I learnt
meal and talk, catered by our friend and and cakes. I was amazed to think that a huge amount on this tour and had such
outstanding raw chef, Lara Barge. there’s so much demand for raw foods that a fantastic time connecting with many
whole chiller cabinets were stocked with vibrant people on their paths to a
It was a varied and exciting schedule fresh ‘to go’ meals. shinier, happier, healthier future.
and we were always met with a very
warm welcome – the enthusiasm of the Visiting the amazing raw restaurants was Angela’s raw tour continues later
audiences was so inspiring, with plenty of really exciting too – to have an entire menu this year, with Florida, New York
participation, questions and feedback. For of dishes to choose from was such a treat, and Texas on the agenda,
me, it was also such a beautiful experience rather than cobbling together a lacklustre and a 12-day raw weight
to meet people whose own health and lives salad from other menu items, as often loss retreat at Ronora
have dramatically changed as a knock-on happens in restaurants. I loved the vibrant Lodge in Michigan
effect of reading my story and feeling Café Gratitude restaurants in San Francisco, from November the
inspired to go raw. Meeting one woman, where all the dishes go by names such as 7th to 19th. See www.
for example, who just a year previously ‘I am JOY’ or ‘I am LOVE’ and diners eat at ronoralodge.com and
had weighed about 7 stone (roughly tables topped with a transformative game www.rawreform.com
100lbs) more and had lost that weight and for friends to enjoy with their meal. Au Lac for details.
transformed her own life after reading restaurant in LA won my heart, however,
my website was so humbling for me and for the divine creations of master
affirmed for me the value of putting my
work out there.
Enjoying the
journey
Pete Vincent and the
no-nonsense approach
to raw and living foods
T
he Transitioning Zone’s aim is anybody embarking on a living food Firstly, before making any radical changes,
to help get you off and running on lifestyle, which can, if you are not careful, get clear with where your health is right
your raw and living food lifestyle begin to take over your life instead of now. It is hard to set off in the right
better than you would have if you had to enhancing it. This exciting, sometimes direction if you do not know where you
do it completely on your own – and in a confusing and occasionally frustrating are to begin with. We always recommend
manner that initially doesn’t seem too far journey is a learning curve and involves a full body MOT with your doctor before
away and too alien for you and prevent education and a certain degree of embarking on any major lifestyle change.
you from giving it a bash yourself. It is my personal experimentation. Although often As well as that, check out other practices
hope that approaching the subject in this portrayed by the media as a new dietary such as Vega testing, live blood analysis,
fashion will inspire a larger percentage of fad for people looking to get thin, we bioterrain testing, iridology and so on. Try
people to at least try it. I often get asked should all remember that the raw food diet them all. Begin to record your pH levels
what exactly is the Transitioning Zone and if done correctly, has the potential to turn throughout the day over a period of time
how do you know when you have fully around life threatening disease even when using pH Stix (available from The Fresh
‘transitioned’? Well, my current belief the best that western medicine has to offer Network). Just become more aware that
is that we never stop transitioning and has failed! It is not, however, a miracle your body is a complex chemistry lab and
that it is the journey that counts and our cure and the best way to approach it is as everything you eat, do and think affects it
approach to the journey itself. a preventative diet that should be adopted in some way either positively or negatively.
to some degree early on in life. The more information you gather, the
clearer the picture you will have of where
“The road is better Initially one of the main questions people you are starting from and what your
© iStockphoto.com/timmy/TerryJ
have is what can they eat? When we own personal individual needs might be.
than the inn.” Cervantes discover raw and living foods we come to You are trying to highlight your body’s
it from a place where we have either only deficiencies and points of weakness that
The famous quote above, of which there eaten foods that we have been given and need working on.
are many variations today, is the subject of told to eat, or eaten food that we liked
this particular Transitioning Zone. I think it and wanted to eat. Now we find ourselves Secondly, based on this and on the new
is very relevant for faced with the prospect of having to think knowledge you read from books and
about what to eat and why, and also more hear from tapes, CDs and lectures, start
increasingly where it has come from, is it to introduce gradual change and do the
fair trade and sustainable and so on. All things that seem to make sense to you. The
this takes additional effort and very soon human body does not like sudden change,
things can start to get pretty complicated so any change that is going to affect the
and overwhelming. If we forget about body chemistry should be done gradually
the bigger picture, this can I just to be on the safe side. It is quite
believe begin to have a common when starting out on something
detrimental effect on our like the raw food lifestyle to suddenly
health. Having been there forget all the common sense you were
and made numerous weird born with – like the lady on the BBC Radio
and wonderful dietary 4 Food Programme who before trying the
mistakes myself, raw food diet used to eat salad for lunch
here is what I but once she had started it, suddenly had
would suggest. no idea of what she could or couldn’t eat
and overdosed on nuts and dried fruit and
wondered why she felt like rubbish. If in
any doubt whatsoever, start by adding
Pete
are always going through changes and personal level it is a good indicator of Have fun!
putting different demands on your body where you are at, I think being overly
and therefore your body is continually obsessed with it is the single biggest reason
demanding different things. It may mean many people do not enjoy the raw journey.
that just when you think you are doing And that is true whether the “Are you
it right, your body’s needs change and so 100% raw?” question is being asked by Pete is co-director of The Fresh
suddenly doing the same thing means that aspiring 100% ‘raw foodies’ who feel like a Network and is passionate about
you no longer feel as good. Some people bit of a failure because they are ‘only’ 50% turning people on to the benefits that
are searching for that perfect diet that they to 80% raw or by adopting a more live-food orientated,
can eat forever, but it may not exist. those who have healthy lifestyle can have on our
‘made it’ and health and the health of the planet.
Another thing to keep in feel somehow
mind is that you may think superior. If you
you are doing the right thing are 100% raw and
but may in fact be forcing it works for you
your body to delve into then great. If you’re
emergency mineral not 100% raw and
supplies at a it doesn’t work for
cellular level. You you right now – for
may feel okay whatever reason, be
for a length of it physical, practical
time but then you or emotional – don’t
will start to feel a decline in stress, just find the level that
health. The danger is to think that works for you. Your level may
it can’t be your diet because you were change with the seasons, which is fine.
feeling really good on it up to then. Does This is not about a percentage and it’s not
that make sense? Fifth, at all times make a contest. It is about the journey and doing
your own emotional happiness a priority. what is right for your health, whether that
I am positive that even if you are feeding be regaining it or maintaining it, to enable
yourself the highest nutrition, if you are you to do more of the things you want to
sad, stressed or angry (or worse still all do for longer.
T
he junctions where two or Move your joints many times
more of your bones meet are known
Maintaining Healthy Bones
and Joints
5 daily. A sedentary lifestyle leads to
as joints. Joints allow your body to inadequate stimulation of the synovial
move. There are various designs of joints,
each intended to accommodate specific 1 Eliminate all flesh foods from the
diet. Purines are essential building
capsule, and a consequent lack of synovial
fluid production. The consequence is that
ranges of movement. Ball and socket blocks of the DNA and RNA of cells and the articular cartilage quickly becomes
joints, such as the hip and shoulder, allow are present with in the cell’s proteins. They dehydrated and eventually begins to
for a wide range of movement. Hinge are found in all flesh foods, especially disintegrate. Once this happens, it is no
joints, such as the knees and elbows, fish, shellfish, poultry and beef. When longer able to function as a protective
permit movement within one plane only. flesh is consumed, the liver breaks down cushion for the bone ends, and so they
Some joints are only slightly movable, such the purines within it. This process results become damaged and painful.
as the junctions of the pelvis and sacrum in the formation of uric acid, which is
(bottom of the lower back). These joints then transported in the blood to the Enjoy variety in your fitness
help to maintain stability of the body kidneys from where it is excreted. Before 6 training. Excessive overuse of joints,
while allowing for a degree of restricted reaching the kidneys, much of the uric acid especially if this involves weight-bearing
movement. Not all the joints in your body forms minute sharp crystals that become and/or direct trauma, can also result in
move freely. The many different bones that deposited in the joints, causing them to degeneration of cartilage and damaged,
make up your skull, for example, complete become irritated and inflamed. painful joints. For example, years of
their formation during infancy and then regularly running long distances on hard
remain relatively immobile. Even these Eliminate all dairy foods and eggs roads while overweight will be paid for in
joints, however, allow for some degree 2 from the diet. Proteins that are joint health.
of subtle movement, which is why cranial foreign to the body are known as antigens.
osteopathy is possible. Once inside the body, antigens trigger the Partake daily in aerobic exercise.
formation of antigen-antibody complexes, 7 Not only will it increase the blood
The design of your joints antibodies created by the immune supply to your joints and improve your
All freely movable joints are encased functions of the body to fight invading overall health, it will also help to reduce
within a special capsule (synovial capsule). substances. The result is any number of any excess weight that is placing an
The purpose of this capsule is to provide what are known as autoimmune diseases, unhealthy burden on your joints
the joint with lubrication and protection. including arthritis. Dairy products and eggs
In order to prevent bones from grinding
directly against each other, the ends are
are exceptionally high in antigens, and
the proteins they contain have a tendency 8 Warm your joints up properly
before strenuous activities by
covered with cartilage, a soft durable tissue to permeate the wall of the human gut. taking them repeatedly through their full
that helps bone surfaces to glide smoothly Dairy foods are the primary culprit in the intended ranges of movement.
on contact with each other. This cartilage formation of arthritis and their exclusion
Develop the habit of a
also acts as a cushion to absorb shock. It is
through the synovial capsule and cartilage
from the diet is established as the most
effective cure for arthritis. In societies 9 comprehensive fitness regimen to
pads working together that joints are kept where animal products are seldom eaten, keep the muscles around your joints strong
healthy and functional. Each time joints are arthritis is rare. and flexible.
moved, the lining of the synovial capsule
becomes stimulated to produce a lubricant
(synovial fluid) which is then soaked up by 3 Eat your fruits and vegetables
raw – reason 1. The heat of cooking 10
Maintain correct posture. Poor
posture damages joints. Make a
the cartilage pads. Only when engorged causes enzyme resistant bonds to form point of observing your posture whenever
with fluid can the pads fulfil their role as between the amino acids, rendering them you get the chance: full length mirrors,
shock absorbers and properly cushion the resistant to digestive breakdown. The reflections in shop windows, and even
bone ends. result is that, instead of individual amino photographs!
acids, long chains of proteins known as
Ligaments are bands of fibrous tissue that polypeptides enter your blood stream. The
act rather like guy ropes, securing bone presence of these polypeptides triggers This is the last installment of Bod
to bone by attaching them where they the activity of prostaglandins, an aspect of y
Owner’s Manual that will be
© iStockphoto.com/spxChrome
meet. Healthy ligaments allow for a slight your body’s self defense. Prostaglandins published in Get Fresh!
deviation of the joints’ naturally intended instigate inflammation, and their activity
Future installments will be
ranges of movement, but they do not can lead to arthritis and gout.
available to download from
accommodate more profound deviations.
The Fresh Network’s website
Ligaments have minimal flexibility and a Eat your fruits and vegetables
poor blood supply, which means they take 4 raw – reason 2. In order to be
a long time to heal once damaged. healthy your joints must receive sufficient
A simple technique
with astounding results
H
ave you ever switched to a Whenever you reduce your body’s
lighter, healthier diet and been digestive burden in any way it will always
amazed at how fantastic you were use the extra energy it has at its disposal
feeling…and then, just a few days later, for detoxification. But if the volume of
found yourself equally incredulous for the toxins leaving the cells is too great for
opposite reason? It is not unusual to spend the body to stay on top of, a backlog will
the first few days on a healthy new regime develop. Routes of elimination will become
feeling energetic and good as new and overloaded and this is what causes
wanting to share the wonderful news with the unwelcome symptoms. Headaches,
Written by Sarah Best anyone who will listen. colds, sore throats and so on are all
different manifestations of the same
But nor is it unusual for this happy interval thing – the body trying to get rid of
Castor oil packs have been to end abruptly as you find yourself laid excess toxic matter.
used as a healing remedy up in bed with a splitting headache, a sore
throat, a streaming nose and/or a whole Luckily, there are a number of simple home
for thousands of years, and host of other unpleasant detox symptoms. remedies which aid the body’s natural
© iStockphoto.com/abu
today many natural health For some people, just removing a few detoxification processes. Use of such
practitioners use them as a offending foods from the diet (such as remedies not only makes detoxing much
meat, wheat and caffeine) can be enough more enjoyable. It can also speed things
simple and safe, yet powerful to set off the above pattern. So what is up and therefore greatly enhance results.
detox aid. going on? We’ll be covering a number of these
• cotton
A piece of unbleached wool or
material
sheet and place an old towel or bed sheet
on top of this.
better still.
Some people benefit from following a
• Cold-pressed castor oil 4 If you are not already wearing your
old clothes or nightwear, now would
castor oil pack with an enema the
Natural living
for natural
fertility
I
nfertility is an ever growing exhausted, both financially and physically. historically began in the mid-50’s. On the
problem among young couples in the There is a Frankensteinian type of process extreme ends of these bizarre occurrences,
Western world. One third of those going on when we are trying to supersede here at Hippocrates, we have worked with
couples in the United States who are the natural biological function of creating families who have six year olds beginning
attempting to have a child are unable and carrying a child. How far will we go menstruation and often see young women
to and equal numbers are starting to before we realize that there is something in their twenties and thirties beginning
plague the West European population. quite wrong with the way humans are menopause. Sperm counts among Western
Fertility clinics, which are reserved for perpetuating our species? At no other time men have dropped 25% on average over
the wealthiest members of our society, has there been such inability for those the last thirty years and half the population
are overflowing with patients eager to who desire children to have them. As a of 40-year old men regularly experience
conceive a beautiful baby of their own. matter of fact, it was only three or four erectile dysfunction. There are reasons for
Sadly, most of their attempts, after generations ago when the average family all of these unwarranted and unnatural
exhausting enormous funds and sacrificing had a hard time containing themselves biological fiascos.
their health, are of no avail. with less than ten children.
© iStockphoto.com/Kalulu
brain. The interaction between our bodies’ Your perception and focus is either the
delicate endocrine/hormonal balance and gateway to a blessed child or the iron door People tend to believe that science will
these manmade chemicals either prevents blocking its fulfillment. intervene and rescue them from all of
or distorts cellular communication, a vital their problems, whereas it takes personal
component of mental and physical health. There is no doubt that the sacred act of responsibility to unveil the underlying
intercourse that persuades two bodies factors that are causing disturbances which
One cannot possibly avoid all chemical to manifest another human being is an can then be remedied by assertive, positive
toxins since so many are beyond emotional watershed that can create action.
our control. This makes it of utmost a positive beginning to an infant’s life.
importance that we avoid chemicals in the Many studies have shown that the foetus Some years ago, a young lady in her
realms where we do have control. Choose surrounded by love and harmony in a body twenties went to a renowned medical
health-promoting and earth-friendly of health and strong immunity develops institution to see why she could not
products from food and clothing to more physical and emotional strength conceive a child. Days later, in her second
furniture, appliances, cars and so on. than one that experiences the contrary. meeting there, the doctor announced that
Although sex pacifies primal desire, in not only would she never have a baby, but
IV. Obesity its larger spiritual sense, this hormonal she would be dead from cancer within
Obesity, with its wide array of causative soup elevates the two loving souls to the six months. Fortunately, someone gave
factors, constitutes the dark side and highest level of human experience. In this her one of the Hippocrates books and
perpetuation of infertility. Excess body fat place we have a godly ability to provide she flew thousands of miles to attend the
reduces oxygen counts (haemoglobin levels the environment for creation. Many years programme. Not only did she heal herself,
in the red blood cell) and also harbours ago, my wife Anna Maria and I wrote but two years later, she returned with
toxic chemicals and environmental a book entitled: Children, The Ultimate her newborn infant. At graduation, the
oestrogens. Lethargy contributes to poor Creation due to our own experience in time when we honor our guests, she had
circulation and organ malfunction leading this exciting and wondrous realm. Finding us all in tears when she announced that,
to fewer and weaker sperm and eggs. the appropriate mate and honoring “Hippocrates’ living food helped me to
When an individual is overweight it is pure, unadulterated love will render an heal my cancer, but more important than
not acceptable within our current social unshakeable potential for you, as a loving that, it gave me my son.”
norms, making them less attractive to couple, to manifest the gift of life.
the average person. Our general image Brian Clement, CN, NMD, PhD, is
of sexuality is two beautiful, youthful Success stories director of the Hippocrates Health
bodies coming together for romance and Although our work has given us the Institute in Florida. For over two
then perpetuation. Certain hormones are privilege to assist tens of thousands of decades Brian has been at the
either vaguely released or absent in the people suffering from a wide array of cutting edge of living foods
obese, and this prevents healthy sperm/ diseases, the most rewarding highlight research and education. More info:
egg unification. Pheromones, the most is not bringing people back from the www.hippocratesinst.com
secreted sex hormone, play a central role dead, but helping to bring new life into
in the conception of a foetus. When the the world. Our passion in this matter is
overweight body taxes the glands these displayed daily at the Institute’s living
powerful sex hormones are limited at food buffet where the shining faces of a
best. Exceptional weight causes vaginal number of little ones look out at those
and penal malfunction making it very selecting foods. They are photos of the
difficult to participate in healthy and precious ones who were finally conceived
fulfilling intercourse. The United Nations after their parents embraced and lived on
has recently reported that from the tip of the Hippocrates program.
South America to the top of Canada, 50%
of our children will be overweight and/or A decade ago, a young couple arrived
obese by the year 2010. With this shocking from Quebec. For ten years they had
research report from just one part of the attempted to become pregnant. They
globe, you can imagine how infertility will were clearly frustrated and were sceptical
skyrocket over the coming decades. that a lifestyle change could do what all
else had failed to accomplish. Not only did
V. Mental Attitude their personal health begin to flourish, but
We all know of a story of a couple who within a short time, they ignited life and
tried to conceive for years without a year later had their beautiful little
any success. They then wisely and girl, Annie. There is a dual benefit when
compassionately chose to adopt a child consuming living food. First, it has the
and within short order, they conceived potential to make you fertile, but
their own infant, naturally. Questioning then it also has the ability to bring
why this is such a classic tale leads us you and your future offspring
to the importance of mental attitude ongoing health and vitality. © iStockphoto.com/sjlocke
M
y journey with illness began done during the three days I was ‘clinically
with the knowledge that I was dead’, the medical and surgical team had
very likely to succumb to a not expected me to regain consciousness.
genetically-based cancer as this had been Medics have acknowledged it was likely
the fate of so many of my family members, the 24/7 prayers and support for me which
all now deceased. I first became aware of were eventually responsible for switching
this in 1975 and spent many years studying my brain back to fight mode. My awareness
what I could do. In 1984 I was diagnosed was of being bathed in the Love of the
with a brain tumour, and in 1994 with Higher Power and then the certainty it was
osteosarcoma (a form of bone cancer). not time for me to leave.
I was moved to write this article having During 2005, cancer further took hold
heard the very sad news of the deaths of of my left kidney. I had no option but to
people I knew and respected over the years acknowledge I would likely not see my
of my ongoing battle. I have personally sixtieth birthday in November. Reaching
© iStockphoto.com/athorak
derived enormous empowerment from and passing this milestone has fuelled me
the many articles I have read on managing into fighting back. Especially as every single The objective of my treatment has always
horrendous health prognoses, and I am expert I have consulted – both orthodox been one of supporting the immune
continually inspired by people world-wide and alternative – believed this life system which is, ultimately, all we have
who are dealing with situations similar to extension was simply not possible. Proving to win with. I have constantly adapted
mine. I sincerely hope this article goes some them wrong has given me (and now most my approach according to what has been
way to furthering that cause and that it of them!) enormous pleasure. presenting at any given time, and to this
brings a ray of light to readers, especially day I listen to my body and take cues from
at a time when we are constantly hearing Partly as a coping strategy I guess, at the it about what is appropriate.
about cancer-related deaths in the media. beginning of 2005 I set myself the target
of leaving some power-lifting records to Over the years one stark fact has remained
Since being diagnosed with osteosarcoma be challenged in the future. Amongst very obvious to me: there is NO single
I have suffered four heart attacks. other achievements, I recently won titles answer, strategy, philosophy or treatment
Orthodox medicine has always known with both the British Weight Lifting that holds the key to success. But whatever
of a connection between this type of Association and the British Drug-Free path is taken, there has to be an enormous
cancer and compromised heart function. Powerlifting Association. Hopefully there’ll amount of gut-driven determination to
Unfortunately, they can’t fully explain it, be more to come! succeed, which needs to be consolidated in
though in my case it was due to bacteria a belief in a guiding Higher Power.
from the tumours affecting the valves of I have followed a plant-based regime for
my heart. In 2002 I experienced a blocked almost forty years now, during the latter I remain forever intrigued as to why I am
artery to my brain at the original tumour fifteen embracing a regime of live and still here! My instinct is that there is yet
site and suffered a mini stroke. This caused virtually raw foodstuffs. I credit this as a more work for me to fulfill on planet Earth
me to lose my sight for several days and vitally important healing tool. This year I and I am happy to devote whatever time
required some extremely deft surgery. have done several ‘wheatgrass juice only’ there is left to assist my patients in their
Unfortunately, my already compromised weeks; with wheatgrass I can cleanse and self-healing, and to the writing of my
right kidney completely lost function at optimally provide the required nutrition inspirational new book.
that time. This required kidney surgery, for my body to heal. I am also using a
during which I suffered heart failure. combination of curcumin, astaxanthin Pat Reeves can be contacted by phone
and piperine with intravenous vitamin C on 01384 270270 or by email at pat@
There followed some very dark days and hydrogen peroxide, as just some of foodalive.org. Her website is
indeed. Although everything feasible was ongoing procedures. www.foodalive.org
need to feel accepted and understood I think it’s helpful here, seeing as these
(and even better, celebrated) is fully and five people are so critical, to take a look at
completely met. the three most common types of people
you may encounter in your daily life and
So where do we begin? how you might ‘re-organise’ them so that
First of all, as always, we start within. you get the support you so badly need.
How well are you supporting yourself at Yes, it can be done, but it takes a bit of
the moment? Are you buying the right know-how and you also have to be fully
foods? Enough of them? Tooling yourself up to speed with step one first, so that
up with new gadgets that make life more you have the confidence in what you are
interesting for you or reading books that doing and can be consistent. Because if
further educate and inspire you on your you’re not consistent, have you noticed
raw food journey? Are you being kind how quick people tend to be to point that
to yourself and ‘forgiving’ out?! So unless you specifically ask them,
when you eat or drink things then they’re not likely to even consider
you’d rather not? If yes, then supporting you if they think that you’re
congratulations because this not taking it seriously yourself. So,
is the biggest step – after all, if assuming you’ve reached some stability
you can’t lean on yourself through at step one then let’s take a look at the
this, then who can you lean on? types of responses you’ll be ‘dealing with’
at step two.
depending on how much of socialite you For more details about Raw Food
naturally are, or how much you need to for Beginners Classes and coaching
feel a part of the group. There’s no right see classifieds, email
or wrong with this, but you do need to be karen@therawfoodcoach.com or
clear early on about just how important call 01353 723976. For free coaching
being with others in both camps is to you. tips and recipes visit
www.therawfoodcoach.com
21
SPECIAL FEATURE
FEATURE | FAT About Raw Fat
| The Truth
The
© iStockphoto.com/photolace/paulgeor
F
at. We all know it’s essential, not always felt immediately – especially not up) which are low in fat, namely complex
and we all know it can be harmful if you have only recently started eating a carbohydrates in all their forms.
– especially the cooked variety. But large amount of raw food. Your body will
how much raw fat is the right amount spend the first few months on a high-fat Raw foods, meanwhile, can be roughly
and how much is too much? The rookie raw diet thanking you profusely for what divided into two categories: there are
raw fooder who was not so long is, after all, a massive upgrade from the light foods (i.e. fruits, green leaves and
ago consuming fry-ups, pizza and years on a standard cooked diet. But over vegetables) which are very low in both
chocolate can be forgiven for getting time you will achieve better results if you calories and fat, and dense foods, which
the urge to polish their halo each time get your fat intake down – and there are are largely high in fat and therefore
a dehydrated nut burger or cold- many who will testify to this fact. Raw food calories. In order to keep a raw diet low
pressed-macadamia-oil-drenched salad author and educator Frederic Patenaude is in fat, the bulk of your meals need to
passes their lips. one such person. be made up of the former group. Such a
regime involves eating a volume of fruit
However, there is now a weight of “When I was living on a high fat diet, I and vegetables that is so large it takes a
anecdotal evidence suggesting that the would get ‘spaced out’ a lot,” he says. lot of getting used to. This is why many
average raw fooder would feel better on “My energy was on a roller-coaster – it raw fooders instinctively opt to quickly and
every level if they ate less fat. I surveyed six wasn’t stable. Since I’ve cut down on fat, I easily satisfy their hunger with fatty foods,
raw experts for this article; their responses no longer experience these problems. But which can deliver more calories in one bite
are overleaf. On the following point this isn’t just me. As I am in touch with than you’d get in an entire plate of greens.
there was unanimous agreement: raw fats thousands of people experimenting with a
are healthy only up to a certain level of raw food diet, I know that these problems The wisdom of taking it slowly
consumption – and that level is a lot lower are very common in people eating a high- We have all been conditioned to expect
than many people realize. fat raw-food diet. Other issues include lack dense foods. We were taught from our
of energy, constant cravings, nutritional earliest days that they should be the
Fat in excess – even raw fat – places an deficiencies, and the inability to eat fruit centrepiece of our diet, and in order to feel
enormous stress on the liver and the without running into candida problems.” satisfied without them playing this role, we
digestive system as a whole. Excess raw fat first have to override this conditioning with
will hinder the cellular cleansing process The facts about raw diets and fat new knowledge and first-hand experience.
the raw diet naturally initiates more consumption are this: The majority of raw That process takes time. It is a very rare
than any other raw food – and, more nutrition experts agree that fat should person who is able to switch overnight to
surprisingly perhaps, more than a wide be no more than 20% of calories. Yet a low-fat raw vegan diet and feel well on
variety of cooked foods. Excess fat intake anecdotal evidence suggests the average it. The average person would find such a
also has a negative effect on the oxygen raw fooder is getting a whopping 60% regime extremely challenging – not only
levels in the body and on fuel delivery to of their calories from fat. Some experts because it would feel so ‘light’ it would
the cells. believe even 20% fat is excessive, and fail to satisfy them on either a physical
echo the advice of renowned mainstream or emotional level, but also because it
Many have fallen into the trap of thinking: doctors Ornish, McDougall, Pritikin, would initiate a rapid detoxification with
“As long as it’s raw it’s good for me.” And Fuhrman et al, all of whom recommended considerable amounts of waste leaving the
it’s true, of course, that a raw burger, cake that for optimum health, fat intake should cells and entering the bloodstream.
or pie is always going to be healthier than be no more than 10% of calories. Dr
its cooked equivalent – and that if you get Gabriel Cousens, director of the Tree Of Life So it pays to take it slowly, and one
the munchies, a bag of raw nuts is a much Rejuvenation Center in Arizona, however, passionate advocate of this is Natalia Rose,
better choice than a bag of crisps. However, disagrees with this latter view: “10% fat for a Manhattan-based clinical nutritionist who
it’s worth being aware that if you’ve eaten a cooked person eating junk food is a very believes anyone can eat 70% raw but that
all the fat your body needs for the day different thing from 10% fat on a raw diet. most people need to take their time
and you’re still craving dense foods, the Raw fats are immeasurably safer and better
healthiest whole, organic, low-fat cooked for us than cooked fats, so 20% of
foods are better choices than more raw calories as fat seems safe.”
fat. They will tax your body less and slow
down its cleansing process less than would This debate aside, the experts are
excessive amounts of nuts and oils. in unanimous agreement that the
average raw fooder is overdosing
The effects of overdosing on raw fat are on fat – and in a big way. And
on the body than nuts, seeds and oils movement and strength training that Above all, it’s important to stay in the
Soak your nuts and seeds overnight. they love and crave along with stress-free happy zone – about this and any other
6 Not only does this make them more living filled with harmonious emotions, health issue. If you’re the kind of person
easily digestible because it deactivates they won’t be ramming five avocados who likes to make use of numbers and
the enzyme inhibitors and starts the down their neck because their life will be percentages as a way of measuring your
germination process; it’s also a good way of balanced and so will their nutrition,” says progress, a free online resource that will
keeping your consumption levels sensible! Mike Nash, author of the book Aggressive help you is www.nutridiary.com You can
We all know that when we reach for that Health. “Let’s compare where we’ve been – enter your daily food intake here and it
bag of nuts in a moment of hunger it can i.e. fast food, chocolate and trans fat – and will give you a breakdown of your fat,
be gone in minutes. If you get into the where we’re going: peak performance. The protein and carbohydrate percentages and
habit of eating soaked nuts and seeds, you question is where are you now and are you also tell you how much you’ve consumed
give yourself the opportunity to decide in willing to experiment?” of a number of vital nutrients. For those
advance how many you’ll eat during the who have the time and motivation to do
following day(s). All this said, it’s important to be aware it this, it can be a helpful guide – especially
If you use oils, use them sparingly. is possible to eat too little fat, and that it’s if you have doubts about whether you are
7 Oils are the single biggest obstacle to not just a question of how much fat you’re getting your diet right and would like some
eating a low-fat diet. From the unhealthiest eating, but also whether you’re getting science-based answers.
trans fat-laden fried oil to raw, cold-pressed the right kinds. Although the jury remains
organic olive oil, all oils are 100% fat and out on exactly how much of the various However, such an approach is not for
nothing else. Experiment with making essential fatty acids (EFA’s) we need, there everyone and nor is it necessary. If you
dressings without them, using ingredients is no doubt that many people today (on are craving fatty foods and choose to eat
like lemon juice, apple cider vinegar and/or cooked and raw diets alike) suffer from them, go ahead but pay close attention
blended fruits as the base and adding small an omega-3 fatty acid deficiency, and the to how you feel – physically, mentally and
amounts of tahini, avocados, nuts or seeds consequences for physical, mental and emotionally. If you choose not to give into
for creaminess. emotional health can be severe if the such cravings, you may want to experiment
Join the green smoothie revolution! deficiency is allowed to become chronic. with gradually decreasing
8 Raw food author and teacher Victoria the amount of fat
Boutenko discovered that the best way “The fear of fat that was created by the you eat (using the
of consuming large amounts of greens is Pritikin-type diet has perhaps been a little healthiest low-fat
in smoothies mixed with fruit in a ratio bit damaging to some people on live foods, cooked foods to fill
of about 40% greens to 60% fruit. If you because cutting out all fats may create the gap if need be)
are among the majority who need to add an omega-3 deficiency, which has been and observe how
avocado, nuts and/or oils to greens to make associated with depression, metabolic this affects your
them palatable, try the low-fat option of imbalances, anxiety, nervous system wellbeing on
blending them with fruit. and skin disorders,” cautions Dr Gabriel all levels.
Cousens. “We’ve seen a lot of people who
© iStockphoto.com/photolace/pepbaix have got into pathological states because
they had created omega-3 deficiencies by
trying to do a diet that is too low in fat.”
Raw Experts’
The Fats: View
The Experts Speak
In your opinion/experience, most people on a raw diet eat is harmful
how much fat is optimal on a and leads to health problems. I’m not sure
raw or high raw diet, and how that there’s a specific magic number, but
much is too much? I’ve found that in order to get the full
benefits from a raw diet, you definitely © iStockphoto.com/leaf
Elaine Bruce: 30 years on low have to bring the fat down below 20%. On
intake of nuts and moderate use average I stay around 15%, although I feel Usually twice per year I abstain from eating
of avocados and seeds, with oils only as great if I have less than 10% fat in my diet. any overtly fatty foods for a period of
a supplement to balance essential fatty time ranging from four to eight weeks. I
acids, has given me enough energy for Natalia Rose: Even the best fats consume about 3,500 calories per day but
active sports and long-distance mountain should be used carefully, as they are rarely eat more than an ounce or two of
walking. Short periods using more fats dense and very difficult to break down. nuts or seeds in a day, or one avocado. My
have led to sluggishness and weight gain. This is especially true for women. I have overall fat intake averages a bit below 10%
noticed among my female colleagues, of my total calories. There are no specific
Dr Brian Clement: Over my clients and personally that those women fats that I attempt to limit, nor any that
decades of work and research, it is who take in very little fat and are careful I try to maximize, but I always use whole
clear to me that the majority of people not to mix fats (such as olive oil with food to fill all my nutritional requirements.
thrive on small amounts of plant-based fats avocado or nuts with oils) do the best in
and oils. the long-term. Just because something is Karen Knowler: I use small
raw does not mean it is ideal for human amounts of oil on certain salads (but
Dr Doug Graham: The consumption – particularly in large batches. not all), I usually eat one small avocado
studies concluding 10% fat as a I would sooner eat three baked sweet per day, I eat olives two or three times per
recommended dietary maximum are too potatoes in a sitting with a green salad week, I use nuts or nut butters in milks
numerous to mention. To date, we do not than a pound of raw macadamias. about three times per week, and eat a
have sufficient studies on people eating variety of seeds, either loose in a trail mix,
a raw diet to be able to cite concrete Please describe a typical sprinkled on salads or within dehydrated
conclusions about the effect on health of day’s fat consumption for crackers periodically. When I eat less fat I
various percentages of raw fat. However, you personally in terms of definitely feel the difference – much lighter
there is a mountain of practical and clinical quantity and varieties of raw in every way – and of course it’s much
evidence to support the concept that fats eaten? easier in summer, when the need to eat
too much fat is definitely too much fat, heavy, fatty foods lessens naturally.
whether it be from animals or vegetables, Elaine Bruce: I take a tablespoon
cooked or raw. of flax oil every day and I eat a wide Frederic Patenaude: I generally
variety of seeds, a few avocados a week, only have fat once a day for dinner.
Karen Knowler: For sure 10% a nut milk two or three times a week, and One exception might be a lunch of durian!
or lower fat is the ideal, but people a raw hummus made with a moderate I eat avocados, nuts, seeds, and nut butters,
need to start where they are and step it amount of tahini two or three times a and I have more nuts during the winter.
back down gradually, finding more exciting week. I never eat two fats in one meal. Occasionally I might have some oil, but it’s
and rewarding ways to nourish themselves, something I prefer to avoid. All raw fats
such as doing more of what they love and Dr Brian Clement: We eat a large are good in moderation, so I see no reason
spending time with people who inspire amount of fatty-acid rich sprouts to exclude them over the long term if they
them rather than drain them. Fat is a every day. On occasion, we consume one or are eaten whole (not as oils).
great tool for blocking both the body and two green coconuts in a week. Although
emotions, so when the emotional gaps are not necessary, at times we consume some Natalia Rose: I do best sticking
filled with other more interesting pursuits, of our Lifegive Phys Neur Oil which is a to raw goat’s cheese and avocados
and outstanding life issues are dealt with, combination of cranberry seed oil, black for fat. I eat these at dinner, when I’ll have
the desire to quash the rising energy will raspberry seed oil, hemp seed oil and flax six ounces of raw goat’s cheese or 1 to 2.5
diminish massively, and so therefore, will seed oil. avocados, but not both in the same meal.
the desire to consume fat. I have found that nuts are not ideal for
Dr Doug Graham: I only eat fatty human consumption (though they can
Frederic Patenaude: I believe foods about 150 to 200 times per be your best friend through years
that eating the quantities of fat year, and then in very small quantities. of transition).
One woman’s
triumph over cancer
By Rhoda-Mary Bowell was terrified she would not live to see bread there as she visited her mother and
her children grow up. Steroid treatment fretted over her daughter.
B
ernadette Bohan believed she followed. Pregnant at the time, Bohan
was leading a healthy life when she sadly lost the child she was carrying and She believes the overwhelming strain may
was diagnosed with breast cancer was told in no uncertain terms not to have have contributed to the development of
six years ago. It was her second brush with another baby, as her doctor feared the breast cancer. “When you’re stressed,”
‘the Big C’; she had survived lymphoma hormonal changes of pregnancy might lead she says, “you definitely don’t watch what
© iStockphoto.com/JackValley
twelve years earlier. But this time, her to a return of malignancy. you eat and I am such a believer that the
determination to live and her faith in the very first thing that makes a difference is
healing power of Mother Nature inspired It was advice she eventually ignored when what you put in your mouth.” When she
this ‘ordinary woman’ to make choices that her longing for a third child became too found the lump, everything changed. “It’s
would change her life forever. strong. She gave birth to daughter Julie at no good for your children if you don’t
the age of 40 and five years later found a put yourself to the top of the queue,” she
“This is not a unique story, nor is it a story lump in her breast. “I had just joined the decided. “If you’re constantly taking
of doom and gloom. It’s very much a story gym,” she recalls, “and when I found the care of them and running yourself
of a mother who tried to reshape the life lump, I thought I’d hurt myself in the into the ground, that doesn’t
I was so desperately trying to hold onto,” gym. I just never thought I could be that work. It’s keeping a balance on
says Bohan, author of two bestselling unlucky again!” everything. Do for your children
books on her experiences of dealing but do for yourself also.”
with cancer: The Choice and the newly- Bohan now feels she learned very little
released Bernadette Bohan’s The Choice: about cancer from having lymphoma; she Radiotherapy, chemotherapy
The Programme (see review on page 7). just “slipped back into [her] ordinary life”. and surgery followed, leaving
Looking slim, elegant and glowing as she She was eating quite well at the time of Bohan feeling desperately
orders peppermint tea in the bustling foyer her second diagnosis, believing that with ill. Mindful of her own
of a Dublin hotel, it is hard to imagine a bowl of muesli, two pieces of fruit and mother’s deep faith in
how close she came to losing the life she plenty of steamed veg per day she had the healing power of
cherished with her husband, Ger, and their her nutritional bases covered. Though no nature, she began to read
three children. ardent junk food fan, she was, however, everything she could
under a great deal of stress. Her mother find on natural health
Bohan first encountered cancer at the had gone senile and her daughter Sarah and nutrition, hoping
age of 33, when she was diagnosed with had developed a cyst on her brain. Bohan to uncover ways to
lymphoma. As a young mother with a son, put herself last to put her loved ones first, feel better and to
Richard (7) and a daughter, Sarah (4), she grabbing a cup of tea here and a piece of support her immune
system through the crisis. No matter Family members, friends and neighbours ordinary woman and mother – with no
how sick she felt she would drag herself watched in amazement as her demeanour training in nutrition – who, when faced
to seminars. “Juicing kept cropping up changed from worn out and sickly to vital with “looking over the abyss”, chose
everywhere,” she remembers. She already and luminous. As she shared her findings to live.
owned a centrifugal juicer; it had been with interested parties, informal kitchen
living a tranquil life in the back of her gatherings grew into packed lectures and It can be tough departing from the crowd
kitchen cupboard for 16 years. Concerned seminars on how to “change simply” – her and she has experienced challenges close
about chemical sprays on raw foods, she five-point plan for wellness as outlined to home. While she received “wonderful
found a local source of organic produce in her autobiography, The Choice, and support” from her husband and kids when
and began feeding it into the machine. expanded upon in her new book, she was ill, she says they can be “funny”
She also made gradual changes to her diet The Programme. about her diet. She sneaks sprouts and
by eliminating flesh foods, dairy products other goodies into their food to try to keep
and processed foods, adding uncooked When Bohan started on the road to them healthy in spite of themselves. She
and sprouted plant foods to her daily fare, health, the information she needed was uses a food dehydrator to give a cooked
purifying the water coming into her home available but scattered. She says she made taste and appearance to food without
and replacing chemical-based cleaning mistakes along the way and is keen to help heating it to the point where nutrients and
agents, deodorants and cosmetics with people avoid the detours. She credits enzymes are destroyed. But there
safe alternatives. What happened next Brian Clement, director of are signs of hope. Her husband
astonished her. the Hippocrates Health still raves about a raw meal
Institute in Florida, they ate at Juliano’s restaurant
“I couldn’t see the cancer but I could with steering her in California. Her older children
see that my arthritis disappeared,” she towards high-oxygen enjoy teasing her about mouth-
says. She was reaching for her reading green juices and away watering Big Macs but have also
glasses less and less because she no longer from sweeter carrot and been known to polish off plates
needed them. Her dentist remarked on apple juice, on the basis of raw biscuits. Reading her new
the improved state of her teeth and gums. that cancers love sugar book, they discovered they
Her energy levels soared and her skin and but hate oxygen. He also had been eating millet-enriched
hair gave up their dryness as she added told her the soya products she gravy for years.
essential fats to her diet. Her mind became thought were healthy were too hard to
exquisitely clear. She also lost her middle digest. Digestion is paramount for health; Bohan is reluctant to share her own daily
age spread, the flab on her face, arms and unless the body can break down food, it menu; she doesn’t want to discourage
tummy disappearing as the nutrient-rich remains malnourished. She also learned beginners from making changes to their
foods and fluids cleansed her system. “It about enzymes, the catalysts in raw foods own diets by revealing an eating plan that
wasn’t that I lost weight,” she explains. that help the body extract optimum looks different from the norm. “It’s nice for
“It was just better distributed.” Having nutrition but which are destroyed by heat. people to know that when I started out,
struggled for most of her adult life to “I thought I had transformed things by I only did the juicing. And then I dabbled
squeeze into fitted skirts and jeans, she moving away from dairy, moving across in the food and I was getting results.” She
now has the figure of a teenager. Her to soya products, and I had to go back believes the best way to transition to a
husband claims it’s like being with a 20- and change all that,” she says. “I did the raw diet is to add juices, sprouts, raw foods
year-old again. changes and then I learned!” and foods rich in cancer-busting Vitamin
B17 – such as apple seeds, apricot kernels,
Pushed into an early menopause by Her motto should be: “Just do it!” A self- wheatgrass juice and millet – to the diet
chemotherapy, Bohan had severe hot confessed doer, Bohan believes people before giving up comfort foods. That
flushes and palpitations. But as she gather too much information at the way, change is easier and people do not
changed her diet, her menopausal expense of putting changes into practice, feel deprived. The more nourishment the
symptoms receded. She still gets the which is why she keeps her advice simple. body receives, the less it craves junk and
occasional mild flush but they no longer While the threat of dying is a powerful the easier the transition becomes. “Being
present a problem. Experiencing positive motivator, she is emphatic that if she could Irish,” Bohan does allow herself a potato
changes she could see and feel encouraged change her diet and lifestyle while on or two, a scraping of butter on crackers
her in the belief that her new lifestyle was chemotherapy and minding three children, and the odd slice of sprouted bread. She
helping her body fight cancer too. anyone can do it. She insists she is just an also has the occasional glass of wine and is
slightly more flexible on holiday or when
socialising with friends. But she becomes
very thirsty if deprived of her juices and
is keen to get back to her daily routine if
forced away from it by circumstance.
W
hat exactly is a cleanse, usual during this time as your body is doing
you may ask? Simply put, when a lot of cleaning out and resting would
your body does not have to assist the process.
constantly attend to the complex tasks of
digestion, assimilation and elimination it You don’t own a juicer? Or, you have no
is able to more efficiently attend to some time to juice? That’s okay. You will be
of its other functions, the most important amazed at the health benefits you can Fresh raw soup is a quick and easy
being cleansing and healing. Drastically obtain by setting aside anywhere from alternative to salad. For Summer Tomato-
simplifying your intake of food will three days to two weeks or more for eating Basil Soup*, place the following in a
allow your body to expend its energy raw fruits and vegetables only. The simplest blender and blend until smooth: 6-8
on these tasks. approach would be to eat mono-meals, medium tomatoes, 1/4 lemon, peeled and
which means one type of food at a time. seeded, 1 avocado, a large handful of
There are several ways to do this. Water sunflower or clover sprouts, 2 tablespoons
fasting is the most extreme method. At For example, breakfast could be peaches. chopped fresh basil, 1 tablespoon chopped
one time I considered water fasting to be Just peaches. Eat as many as you like until onion, 1 small clove garlic. Pour into bowls
foolhardy. But after experiencing several you feel comfortably full. Peaches are and garnish with basil or sprouts. Serves
water-only fasts, I have changed my cleansing for the kidneys and bladder, 2. Or, try Summer’s Bounty Soup*. In a
mind. Water fasting can be an extremely plus they contain calcium, magnesium, blender, combine: 4 red peppers, seeded
profound and beneficial form of cleansing phosphorus, vitamin C, potassium and folic and cut up, 1 medium cucumber, cut up,
and healing. However, bed rest is a very acid. A large wedge of watermelon is also 1 scallion chopped, 1 small clove garlic, 3
important component of water fasting. an excellent way to start off the day, as it tablespoons chopped fresh basil or other
Since this would be impractical for most digests rapidly, has alkalizing and diuretic fresh herb, 1/2 teaspoon dried oregano, a
people, it’s nice to know that wonderful properties and contains beta-carotene, pinch of sea salt, and a dash of lemon juice
results can also be had with juice fasting. thiamin, vitamin C and potassium. and olive oil. Pour into bowls and garnish
Juicing extracts the liquid from the food, with chopped cucumber, red pepper and
leaving the pulp behind; thus allowing For lunch a large green salad with a few sliced mushrooms. Serves 2-3. For dinner
your system to rest from the constant work embellishments like red pepper, cabbage or you could have a salad, a blended soup or
it does while still taking in nourishment. broccoli and a splash of lemon juice would just veggies or fruits as they come from
be good. Dinner could be another large nature. How much simpler can life be?
A typical juicing plan would consist of salad with different embellishments. But
drinking as much freshly made juice you don’t even have to get that fancy. Eat How will you feel at the end of a cleanse?
throughout the day as you want. Many a red pepper, some celery sticks, perhaps Most people report feeling lighter in
people use 100% carrot juice for fasting, a pickling cucumber (they are not waxed) body and mind, with clearer skin, clearer
however I would recommend 50% carrot and corn on the cob (raw) until you are thoughts, weight loss and either the
juice and 50% juices from green sources comfortably full. Snacks can be any fruits or lessening or complete disappearance
such as cucumber, celery, spinach, kale, vegetables that you have in the house. Fill of bothersome symptoms like sinusitis,
cabbage, sprouts or romaine lettuce. a large bowl with fruit and leave it on your digestive disorders, mood swings, fatigue,
Carrot juice contains a great deal of counter for you to choose from throughout high blood pressure and much more. With
sugar, but with the addition of greens the the day, and load up your refrigerator with a new spring in your step and a flatter
blood sugar levels tend to remain more lots of pre-washed vegetables. That will belly, the results of enjoying summer’s
even. Also, the chlorophyll in greens is an help keep you out of the bread bin. bounty will be well worth it.
excellent internal (and external) cleanser
and healer. Greens also contain protein: the Blending some of your meals is another *Soup recipes are from The Raw Gourmet,
darker the green the higher the protein. option. Blending breaks the food down, by Nomi Shannon (Alive Books, 1999)
All raw fruits and vegetables contain making it easier to digest. It contains all the
enzymes, minerals and vitamins, and along original fiber. Smoothies are an example of Author of The Raw Gourmet, Nomi
with flushing out toxins, you are also a blended food. They taste wonderful, take Shannon is a well-known proponent
rehydrating with these high water content only minutes to make and all you need of natural health and healing. Besides
foods. is a blender. Use a base of any natural or writing books and health articles,
fresh squeezed juice, or water. Next, add a Nomi is a raw foods chef and a
© iStockphoto.com/aloha_17/Blair_witch
It is wise to lead up to a juice fast gradually variety of fruit. For cold, thick smoothies, certified Hippocrates Health Educator.
by cutting out flesh, dairy and wheat keep some in the freezer, cut in chunks As a Living Foods Lifestyle Coach, she
foods while adding more raw fruits and and ready to use. Bananas are simple, just provides counseling and consultation
vegetables to your daily routine two to peel when very ripe, put in plastic bags services for individuals and groups
three weeks prior to starting your cleanse. and freeze. Other fruits that are good to the world over who wish to improve
With a gradual lead up, you should be able have on hand either fresh or frozen are their health – one bite at a time.
to maintain your normal daily activities strawberries, raspberries, boysenberries, Contact Nomi at her website: www.
while on a juice fast. But it would be nice if blueberries, mangos, papayas, peaches and rawgourmet.com, or email: nomi@
you could get more rest and sunshine than pineapple. rawgourmet.com
Interview with
within. It also happens because when the have devolved from all this unfit living. So
body becomes stronger and cleaner you while there are a lot of people who feel
finally have the strength to deal with the they need flesh products to sustain them or
root of those things that you may not have their fitness lifestyle, I believe this ‘need’ is
had before. You start to see the possibility psychologically based.
that every part of your life could be
renewed the way this part is. Cleaning up What people need to understand is that
Cosmetic procedures:
Beauty’s Friend
or Beauty’s Foe?
R © iStockphoto.com/czardases
ecently I spoke for over two the integrity of your testimony regarding had something done? – again and again.
hours to a lively audience at a ladies’ what the raw food diet has done for you. In fact, I consider these questions a big
retreat. My subjects were three: my Then came the forthright question: Had I compliment, a great testimonial that this
spiritual journey from being an atheist, undergone cosmetic surgery? Please forgive lifestyle works. Prove it to yourself. Do
overcoming my physical adversity, and my asking, but it’s important that I affirm what I recommend in my book. You’ll soon
never giving up on my dreams. The ladies the honesty of your proposed healthy have people looking at you and asking you
laughed at humorous stories of married eating plan. the same question.
life, my Russian heritage and the culture
shock of coming to America. When I felt How was I supposed to feel now You cannot fake the glow that arises from
I had their trust (and though they’d just – mistrusted or amused? Searching for the raw food lifestyle. It’s internal. It’s
lunched on hotel-standard Chicken Kiev the words to reply, I decided to proceed what happens when a person goes on the
and a sugar-laden dessert) I hit them gently, and factually. Thank you for asking raw food diet. She begins to glow. In our
hard with my raw foods message. Their about cosmetic surgery, my own email own local support group, we see these
response was great: Later, at dinner, I began. I am flattered. I have NEVER had transformations all the time. That glow of
heard a veritable chorus of: “Oh, just a any cosmetic procedures done. I have never health and vitality is a genuine miracle, one
salad for me, thanks!” been in a cosmetologist’s office. I do not that can happen for everyone – especially
even go for facials. I do them at home you. Raw food will work this magic for you,
Days later I received an email from one of myself. Externally, I only do what I discuss without the surgeon’s knife.
the retreat’s organizers. I’ve been asked in chapter 28 of my book.
some questions, said my correspondent, You do not have to worry about something
that I’d like you to answer in more detail. I get these questions all the time. My going irreversibly wrong. Nothing can go
Personally, I think you look fabulous and husband even jokes about it. “No, she’s wrong with anaesthesia, and there’s zero
certainly healthier and more fit than most never had a face lift,” he likes to say. “But chance of trauma from surgery when you
of us—I’m just quoting, folks, not boasting! if I miss one little job she’s told me to do, I embark on your raw food adventure. You
But someone said they thought you may definitely will get some raised eyebrows.” needn’t worry your look will be spoiled
have had cosmetic facial surgery. The Women I interviewed for my second book when a surgeon botches your face-lift or a
person was, my correspondent went on, Beautiful On Raw all told me they’ve dermatologist leaves de-pigmented white
concerned about how that would affect been asked the same question – Have you marks where age spots have been removed.
What’s ‘natural’ by definition is what’s “At age 50, every man has the face he looks, but by the surgeon’s skills. You long
produced by nature, not made by deserves.” for the compliment – You look beautiful.
humankind. Natural beauty is free and — George Orwell, author of 1984 But you dread hearing What a great job
easy, never forced nor artificial. Cosmetic they did on your face.
surgery is the very antithesis of natural. Orwell knew his stuff. After 50, if you’re
Surgery perverts nature and produces still beautiful, no one but you can take the When we hear about cosmetic surgery,
a ‘beauty’ that’s essentially artificial – a credit. The older we get, the more truly our mind’s eye sees images of the skin
simulation. our appearance reflects who we really are separated from underlying tissue. Skin
inside. The lifestyle we’ve chosen, the self- lifted back and tightened. Excess skin
Women used to rely on their style of dress discipline we’ve demanded, the illnesses trimmed away. An ear-to-ear incision
to improve their appearance and hide we’ve survived – they’re all carved on our closed with surgical staples. We’ll never
their body shapes. Wear this dress for that faces in bold relief. A healthy person looks forget how the skin was torn or burned,
shape, we used to say. And just let out this 10 to 20 years younger than others in how fat was sucked up, how foreign
seam a little, will you? Now, alterations their peer group. After 40, there is a direct materials were implanted. The very notion
have gone to the bare skin. Now, instead of correlation between beauty revealed and of beauty assumes no force or coercion.
private seamstresses, women have personal health concealed. If a lifestyle leads to But surgical procedures, in contemplation,
surgeons. Cosmetic surgeons not only surgery, it’s a failure. A person who’s had are so gross that it’s hard to see the final
have taken the seamstress’s job, they’ve cosmetic surgery and now teaches how to result as aesthetic. Beauty and horror
even usurped the tailor’s vocabulary. They become beautiful is like the person who’s are incompatible. No matter how widely
‘trim’ and ‘seam’, they ‘nip’ and ‘tuck’. undergone bypass surgery and now teaches accepted cosmetic surgery becomes,
Cosmetic surgeons, even more than fashion others how to have a healthy heart. If a subconsciously it will never free the
designers, scoop the credit for the beauty woman needs cosmetic surgery in her 30s observer from the picture of a torturous
of their clients. or 40s because she looks older, look at ordeal endured.
her lifestyle!
We’re all fascinated by a person who looks Oriental diagnosis is the art of seeing the
much younger than her age. If you look Would you give anything to be beautiful? condition of internal organs by observing
pretty at 20, you’re just average. If you There is one thing you must never sacrifice the body’s external features. Oriental
look beautiful after 40, people think you’re to obtain it – your health. Health and diagnosis says that the body’s entire state
special. We get cynical about it, too. People beauty are vitally connected vessels: steal of well being can be seen in any one of
are often on guard to prevent others from from one, and you’re robbing the other. its organs. For example, the face reveals
undeservedly joining the select group Your inner body and your outer body are the condition of the digestive, circulatory,
of ‘special’ individuals. It is like a Gucci intimate friends. If the colours and forms and nervous systems. Thus outward signs
handbag knock-off – it may outwardly of your body are changing outwardly, do of deterioration become warning signs of
resemble the real thing, but it isn’t. And, not be mistaken – they are also changing degeneration inside. To learn more about
let’s be honest – everyone wants the inwardly. If you need surgery outside, this this ancient medical art, I recommend an
real thing. might hint at surgery soon to be needed on excellent book: How to See Your Health by
© iStockphoto.com/cathyclapper2
Is that so?
Frederic Patenaude
busts some popular
health myths
I
t seems like every time you turn associated research has proven that our protein and fat in the right proportions.
your head, you hear confusing and actual protein requirements are fairly A meal of bread (carbohydrate), with
misleading information from every low and easy to meet – as long as you eat cheese (protein), and a salad containing
corner of the health movement. First, enough food – most people who advise you a dressing of olive oil (fat) and a dessert
you have mainstream ‘experts’ who about diet make protein a much bigger (carbohydrate) would be, in their opinion,
rely on outdated and inaccurate data deal than it actually is. Bodybuilders go a balanced meal. That meal might be a
to advise us on the subject. And then beyond all extremes known to humankind digestive disaster for most people, but that
there’s the raw food or health movement by consuming upwards to 350 grams aside, we don’t find any evidence that
itself, within which most people seem of protein per day, an amount that is our bodies need to receive nutrition in such
to disagree on what constitutes the completely off the chart and only possible a manner.
healthiest diet. In this article, I will through the consumption of refined
review 10 wrong assumptions about protein powders. At the same time, most If we look all around the world, we see
natural living, the first five being spread people on the planet get by on less than 60 different cultures that have enjoyed
by conventional ‘experts’ and the grams of protein a day, and many of these excellent health eating far from ‘balanced’
second five being spread by various cultures possess wiry and explosive strength meals. In China, rice with vegetables is a
raw-food advocates. that would put most gym-goers to shame. meal. In the Great North, the Eskimos have
lived on almost nothing but meat. The
Five False Assumptions In the end, the evidence is still conclusive: Hunzas regularly ate meals composed of
About Natural Living... as long as you eat enough calories to meet vegetables and some chapati bread. If we
From the Mainstream your needs, you will at the same time look at wild animals, we also see that they
consume enough protein, even if all you do not eat ‘balanced’ meals. A meal for an
You have to make sure you eat eat are fruits and vegetables. There is no orangutan might consist of nothing more
enough protein reason to make protein more important than rambutan (a tropical fruit) or durian
Without a doubt, the issue of ‘getting than it actually is. (another tropical fruit). As long as we eat
enough protein’ is the number one concern a large variety of food from week to week,
of anyone switching to any kind of diet You need to eat a balanced diet. it doesn’t matter if our meals are not
for any reason. Even though decades According to our nutritionists, a ‘balanced’ composed of carbohydrates, protein and
of vegetarian and vegan traditions and meal is composed of carbohydrates, fat.
just raw foods factory should make it obvious that they discussion here,
Most nutritionists look at the raw food diet are definitely not natural, nor healthy. but let me just
and claim that it’s ‘impossible’ to sustain The truth is, even if a food were natural, say that I’m of the
ourselves on only fruits, vegetables, nuts it wouldn’t automatically make it healthy. opinion that fruit is an
and seeds. Letting alone the fact that There are plenty of plants and mushrooms extremely healthy food and
hundreds of thousands of people are doing that grow in the wild that are not only there is no reason to limit its
just that and are still alive to tell about it, ‘perfectly natural’ but also deadly! Let’s be consumption as long as your
there is no scientific reason to believe that clear: for a food to be healthy, it has to be diet is healthy and low in fat. If
we can’t live on raw foods. Nutritionists a lot more than ‘natural’. you would like to read more, I’ve
will claim that it would be “very difficult” written a “shocking report” on the fruit
to eat enough fruits and vegetables to Five False Assumptions controversy, which is available for free at
consume enough calories. The problem About Natural Living... www.fredericpatenaude.com/articles.
is that they are still stuck with the view From the Raw Food
of cooked nutrition and its ‘balanced Movement You can have as much raw
view’ and can’t think outside the box and fat as you’d like
realize that it is actually possible As long as it’s raw it’s okay Along with the idea of: “As long as it’s raw
to consume enough fruits and When I first got into raw foods it’s okay,” there’s definitely a widespread
vegetables and get almost nine years ago, the view that: “You can have as much fat as
the calories you need. general advice was: “Eat you like and it’s going to be healthy for
It just is a lot of food! as much of anything as you as long as it’s raw fat.” In my years of
The truth is, eating you’d like. As long as involvement in the raw food movement,
a raw food diet will it’s raw it’s okay.” That I’ve seen many people end up in a worse
mean that you’ll be led me and others to state of health than they were before by
consuming more some abuse, especially eating large quantities of raw fat on a
fruits and vegetables in the fat department. The fact regular basis. I’ve had raw-foodists confess
in a day than some people may that a food is raw doesn’t mean it’s to eating up to a jar of almond butter a
consume in a week or even in a necessarily healthy, just like a ‘natural’ day, or mixtures of coconut butter and
month. But as you learn to eat food isn’t necessarily a healthy food. honey by the tablespoon. For the record,
this way, you’ll find that this In my experience, the ‘raw foods’ let’s say it again: too much fat is not
‘huge’ amount of fruits and that people generally tend to go healthy, whether we’re talking about raw
vegetables is actually the right overboard with are: dried fruits, or cooked fat.
amount. nuts, oils, avocados, seeds,
and dehydrated foods in Diet is the most important
You should never general. The foods that factor in health
expose your skin should be emphasized Although not limited to the raw food
to the sun in the diet are the obvious but movement, a common factor of people
Although we know that too often forgotten fruits switching to a new diet such as vegan or
much sun isn’t good for us, the and vegetables. raw is that they tend to focus on diet alone
advice we get from dermatologists as if it was the only important factor in
these days defies all reason. Apparently, The less you eat the better health. The same is found in fitness maniacs
we should never expose our skin to the sun off you’ll be who think that more exercise is going to
unless we are fully protected by chemical Although this one is less common, there’s make them healthier no matter what.
lotions. Did we forget the important fact definitely a tendency in the raw food Health is a little more complicated than
that sunlight is essential to our well-being, movement to recommend extremely frugal that. There are so many factors that can
and that regular sun exposure at safe eating. The idea is that since the food is influence it, including emotions, fitness,
periods of the day is actually beneficial to ‘alive’, it’s not necessary to eat as much or relationships, environmental factors, sun
our health, even in 2006? We need the sun. even eat foods with calories. This advice and air, spirituality and life purpose. Do
The question is just how much! leads a lot of people to go on repeated yourself a favour and view diet as only one
fasts, cycles of restricted diets followed aspect of a healthy lifestyle.
If it’s natural it’s good for you. by binges, and generally fail to thrive on
The word ‘natural’ has been abused more a diet that simply doesn’t give enough Mens sana in corpore sano — a healthy
than any other term in the food industry. energy and nutrients. Although calorific mind in a healthy body.
We now have ‘natural potato chips’, requirements may be a little smaller on
‘natural coffee’ and ‘natural beer.’ a raw food diet, the basic principles of Frederic Patenaude is the author of the
nutrition still apply and therefore it’s book The Raw Secrets: the Raw Food
necessary to learn to eat enough fruits and Diet in the Real World. He is currently
vegetables in the right balance to provide giving away free access to his private
us with enough calories and nutrients. library of over 100 exclusive articles
along with a subscription to his
Fruit is dangerous newsletter Pure Health & Nutrition.
There’s a tendency in the raw food Visit www.fredericpatenaude.com
movement to discourage the consumption for more information.
of fruit and recommend instead a diet
of vegetables and fat (avocados, nuts,
oils, etc.). Fruit is often accused of being
too high in sugar and overly hybridized.
Some people go as far as accusing fruit
of ‘causing cancer’, which has led many
to think twice before adding another
banana in their smoothie. I won’t go into
I
t is easy to lose focus on the If the weakest link in your prevention and water, the glycaemic load is incredibly low.
importance of nutrition when it comes recovery program happens to be nutrition,
to prevention and care of injuries. making small improvements in this area As you can see in the chart below, fruits
There are so many other aspects of health will help tremendously. You can never go that have the highest quality of sugar and
maintenance and recovery to consider. The wrong by improving your nutrition, and ability to form blood glucose, (glycaemic
direct, immediate influence of nutrition is most people eat a diet that leaves plenty of index) also have the lowest impact on our
not always visible. Yet the role of nutrition room for improvement. Fortunately, dietary blood sugar (glycaemic load). This is due
is as important as any other facet in your changes can be made in extremely small to the high water content and high fibre
lifestyle program. increments, literally one bite at a time, and found in fruits.
should therefore pose no threat to anyone.
If you were building a wagon wheel with A Quick Comparison of
sixteen spokes, you would want each Nutritional Prevention Glycemic Index/Load in
spoke to be exactly the same length as the and Care of Athletic Injuries Common Foods
others or else the resulting wheel would The nutritional keys to preventing inju- Glycemic Index Glycemic Load
be out of round. Whether a spoke was too ries and speedily recovering from them,
long, creating a high spot in the wheel, should they occur, include: Strawberries 40 1
or too short, resulting in a flat spot, it
would adversely affect the balance and
overall functioning of the wheel. The same
• for
Creating as little work as possible
your digestive system in
Watermelon 72 4
concept can be applied to prevention and processing the foods you eat Peaches 42 5
care of injuries; no one aspect is more
important than the next, and the total
program is only as good as its weakest link.
• toEating
the foods that come closest
mimicking our nutritional needs
Bananas 52 12
wheel. If you had one spoke just slightly upon our nutrition, our ability to Glycemic Index: Low (1-55)
longer than the others, the wheel would focus our mental attention, or any Medium (56-59) and High (70+)
already be out of round and would not roll other aspect of our physiology
© iStockphoto.com/kati1313/chloeclogs
smoothly. If you were to extend the length Glycemic Load: Low (1-10),
of that long spoke by developing your skills Medium (11-19) and High (20+)
in that specific area, it would only serve Fruits, and to a lesser extent, tender
to distort the wheel even further. In this vegetables, best satisfy all of the above
sense, nutrition is no more important than considerations. Let’s look at some of the Quite a few other factors affect how
any other part of your recovery practices issues and concerns that led the Director quickly sugar enters the bloodstream,
and it certainly is not ‘everything.’ People of Nutrition for the United States Olympic including but not limited to: current
who think, “I eat well, therefore I will not teams to say, “Fruit is like magic food for blood sugar level, emotional state, level
get injured,” or, “I am all raw, therefore I an athlete.” of restedness, hydration, and other issues
should recover faster than everyone unique to the individual. A certain food
else,” are mistaken, and Glycaemic Concerns may elicit quick and extreme blood
are likely missing The glycaemic index is perhaps one of the sugar responses in one person, while
other equally vital most misunderstood and hence misin- the same food has but minor effect
components of their terpreted of all scientific indices. Simply upon another person.
health program. stated, the glycaemic index lists the rate at
which a specific quantity (50 grams) of car- Fruit is often given a bad reputation
38 © iStockphoto.com/nano/zibistanczyk/winterling/PhotoEuphoria/blackie
Get Fresh! Volume 3 Issue 4 | Summer 2006
because of its status as a supposedly ‘high- Cooked Carbohydrates water.’ Toxic chemicals in the body increase
glycaemic index’ food. This is an unfair and Our Bodily Systems the need for water, because when it
assessment, as can be easily viewed in the Listed below are just a few of the ways comes to body chemistry, ‘the solution to
above glycemic index/load chart. Not all that cooked carbohydrates contribute pollution is dilution.’ Excitotoxins, salt,
carbohydrates were created equal; fruits to deteriorating health. food additives, cooked foods, and many
are far superior. Fruit is the best choice for natural and artificial flavors and colors
maintaining homeostasis in blood sugar
and many other aspects of performance
• Adrenals: Phosphorous is leached
from the adrenal glands as a
must be heavily diluted in order to be
tolerated, increasing yet again our need for
and recovery. response to the fermentation that water consumption.
often follows the consumption of
Your Fuel Supply complex carbohydrates, causing The double-edged sword of not enough
No one would drive a car without them to alternate between states water or too many toxins can be effectively
checking the fuel gauge now and then. of hyper and hypo-activity. and safely handled. Stay well hydrated,
Learning to monitor and control your Headaches, foul body odor, regardless of the toxic load. Minimize the
fuel supply is an essential aspect of every lethargy, and excessive mucus toxic load by reducing toxin intake and
health programme. When fuel levels go production are four of the always supplying the body with sufficient
through dramatic ups and downs, you can symptoms of adrenal malfunction. recovery time and appropriate conditions
experience symptoms that make you prone so that it detoxifies at the maximum
to injury. Also, sustained high or low fuel
levels (blood sugar levels) inhibit healing
• Thyroid: The by-products of
fermentation, alcohol and acetic
achievable rate.
and recovery of every type. acid, are each toxic to human cells. Negative Influences
One of the responses of the body It is relevant at this juncture to point out
Simple Carbohydrates Are to acetic acid is hyperactivity of that the flushes, cleanses, nutritional
The Preferred Fuel the thyroid. After a period of time support regimens, supplements, super-
Carbohydrates are split into two categories: the thyroid eventually ‘burns out’ foods, and the various detoxification
simple and complex. The complex sugars and goes hypo-active. Hypo-active programs available in the marketplace
in plants are known as starches. Humans thyroid is a common problem in the are not effective tools for reducing the
have several starch-splitting enzymes, the western world today. toxic load of the body. Some function as
most well-known of which is ptyalin, the stimulants, others as irritants, and most
salivary amylase produced in the mouth.
We do not produce much ptyalin, however,
• Acrylamide:
When complex
carbohydrates are heated in the
also tend to dehydrate the body. All living
organisms are self-cleansing, as well as
certainly not enough to digest raw complex presence of fats, a toxin known as self-monitoring, self-healing, and self-
carbohydrates, such as grains or tubers. acrylamide is produced. Acrylamide controlling in every way. Supply healthful
Many starchy foods, including unripe fruit, is a known carcinogen, meaning conditions and your body will run itself
are in the carbohydrate group known as that exposure to it or consumption as perfectly and as cleanly as is humanly
oligosaccharides, for which humans have of it has been linked to cancer. possible. Flushes, cleanses, refined isolated
no digestive enzymes at all. This makes the nutrients and so on simply increase our
digestion of most complex carbohydrate Mental acuity and all aspects of recovery state of fatigue and enervation.
foods literally impossible. are compromised when complex
carbohydrates are consumed. Complex Take A Fruit Break
Heating Complex carbohydrates often pose an extremely After you have completed any type of
Carbohydrates high digestive demand and have the high- physical exertion, the best food to consume
The nutritional value of complex est glycemic index rating. What we want is fresh, whole, ripe, raw organic fruit.
carbohydrates is adversely affected by instead, are middle- or low-glycemic foods, Fruit is the best source of the water, simple
exposure to heat. Several of these changes such as fruit. Most complex carbohydrates carbohydrates, and the wide range of
can exert profound negative influences also contain chemical compounds known as micronutrients that are needed for
upon human health and delay recovery. opioids that adversely affect our thinking post-physical activity nutrition. Fruit
and other physiological processes. All the contains the lowest level of toxins of any
cells of our body are fueled by the simple food group. If you wish to have a clear
sugar known as glucose, which is found in mind and experience rapid recovery from
abundant supply in fruit. Approximately exercise, allow yourself to eat all the fruit
90% of the body’s cells will also accept you care for at each meal of the day.
another simple sugar found in fruit, known
as fructose. Neither glucose nor fructose re- We will look more closely into dehydration
quires any digestion. They can be absorbed issues and at the effect of cooking on
directly into the bloodstream from the injuries in Part II of Nutrition and Injury in
small intestine and are immediately ready the autumn issue.
for use by the body.
Dr. Doug Graham is the author of five
Requiring no digestion is a huge plus books on health and nutrition. His
when it comes to fuel efficiency. Directing latest book, The 80/10/10 Diet, will be
fuel to your brain function and recovery released this summer. He has spent
requirements instead of digestion results over 25 years helping people regain
© iStockphoto.com/lisegagne
in greatly enhanced prevention and care of their health and coaching world-
injuries. Easing the digestive demand can class athletes to reach their peak
often mean the difference between a full performance. Dr. Graham is available
daily recovery and over-training. for telephone and email consultations
on all aspects of health restoration.
Dehydration He can be reached at:
Dehydration essentially means ‘not enough foodnsport@aol.com.
39
EQUIPMENT FOCUS
© iStockphoto.com/PaulCowan
flavour themselves which doesn’t interfere
with the flavour of the sauce.
Raw Picnics
How to create the
perfect summer spread,
by Russell James
© iStockphoto.com/lisegagne
I
f there’s one situation that lends itself to eating raw © iStockphoto.com/jsnover
2 Place the sweet potato slices in a bowl and add the paste. Mix
well by hand to make sure every slice of potato is covered.
© iStockphoto.com/ronen
2 Remove sweet potato from bowl and lightly sprinkle with salt,
ensuring an even covering.
Sandwiches
Sweet Mediterranean Bread
Makes 18 ‘slices’
1/2 cup olive oil 1 Process the olive oil, sun dried tomatoes, courgette, apple,
1 cup sun dried tomatoes lemon juice, avocados and dried herbs until thoroughly mixed.
3 cups almond flour (almond 2 Add the almond flour and process again until a batter is
pulp from almond milk, formed.
dehydrated and ground into
flour) 3 In a bowl mix the batter with the flax meal by hand. The
1 cup flax meal reason you do this separately (not in the processor) is that
you are likely to have too much mixture for the size of the
500g peeled courgette, roughly
processor at this point, and when you add the flax meal it will
chopped
become quite heavy and sticky and overwork your machine.
500g apple, cored and roughly
chopped 4 When mixed, process the whole batter in the machine again, in
3 tablespoons lemon juice small batches to achieve a light fluffy texture.
© iStockphoto.com/micheldenijs
44 Summer 2006
Fillings Now you have the bread recipe, you can let your imagination run riot
on your favourite fillings. Here are two of my personal favourites…
Cashew Cheese
Avocado Salad & Tomato
1 Half an avocado, roughly mashed with a fork to leave Cheese & tomato sandwiches
some chunkiness. were a staple of my childhood.
My Dad used to make rounds
2 Some fresh organic rocket leaves of them for my mates and I as
we’d play on my computer for
3 Slices of tomato
hours on end!
4 Olives (raw, of course!)
Fresh organic rocket leaves
5 A drizzle of lemon juice Avocado spread thinly on the
bread as ‘butter’
6 Some of Cherie Soria’s
The freshest, deepest red, juicy
cashew mayonnaise
tomatoes you can find!
(see page 39 of last issue of
Get Fresh! for recipe) Lashings of cashew cheese
(recipe below)
© iStockphoto.com/danveld
Cashew Cheese
1 cup cashews
¼ cup pine nuts
1 tablespoon lemon juice
2 tablespoons nutritional yeast
1 teaspoon Tamari
Water as needed
Process all ingredients in a food
processor, adding water in small
amounts through the top chute
until cheese is creamy.
© iStockphoto.com/Maica
Summer Punch
Makes 1.25 litres
1/2 a watermelon
2 oranges
1/3 of a pineapple
2 nectarines
125g raspberries, strawberries
or blueberries
2 mangoes, peeled and removed
from the stone
Summer 2006 45
Foods to feed the soul
A Taste of
Eastern Europe
Chef Cherie Soria on how
to enjoy borscht, stroganoff
and latkes the raw way
Mushroom Stroganoff
Serving size: 6
Cream Sauce
1/4 cup dried porcini mushrooms 1 cup reserved mushroom 1. Soak the porcini mushrooms in 1 1/4 cups water until soft,
1 1/4 cups water soaking water about 1 hour.
1 cup almonds, soaked for 8 to
Marinated Mushrooms 2. In a shallow bowl, whisk together the onions, olive oil, tamari,
12 hours
and garlic powder. Add the crimini mushrooms and toss until
1 1/2 cup crimini mushrooms, 2 cups zucchini (courgette), all the mushrooms are thoroughly coated. Set the mushrooms
sliced 1/4” thick peeled and chopped aside to marinade for 30 minutes.
2 tablespoons red onions, 1 tablespoon dark miso, diced
minced 3. Using a mandoline outfitted with the fine blade, slice the
1 teaspoon shiitake powder
2 tablespoons olive oil zucchini lengthwise, forming thin planks. Stack several planks
1 teaspoon nutritional yeast on top of each other and cut long strips resembling wide egg
1 teaspoon wheat-free tamari 1/2 teaspoon crystal salt noodles. Sprinkle with 1 teaspoon of salt. Gently toss and set
1/2 teaspoon garlic powder aside for 30-40 minutes.
1/4 teaspoon garlic powder
1/8 teaspoon pepper, ground 4. Drain the water from the porcini mushrooms and rough chop.
Retain the mushroom soaking water to use in the recipe.
Zucchini Noodles 5. Put the almonds and the mushroom-soaking water in a blender
9 medium zucchini (courgette), and blend to form a smooth thick cream. Pour the cream into a
peeled whole mesh bag and gently squeeze the mixture to remove the pulp.
1 teaspoon crystal salt Only the strained cream will be used. Refrigerate or freeze the
pulp for another recipe.
6. Drain the liquid from the crimini mushrooms and put half
the mushrooms into a high powered blender, along with half
the cream, all the soaked, drained porcini mushrooms, 2 cups
chopped, peeled zucchini, the dark miso, shiitake powder,
nutritional yeast, salt, garlic powder, and pepper, and blend
until smooth and creamy. Add the remaining almond cream
and pulse to blend. Do not continue blending the gravy once
© iStockphoto.com/FOTOGRAF-77/Plus
Latkes Garnish
1 cup parsnips, peeled and 1/2 teaspoon paprika 1. To make the latkes, remove 1/4 cup of the shredded parsnips
shredded and set aside. Put the remaining parsnips, along with the
1 cup cauliflower, chopped fine Applesauce remaining ingredients for the latkes, in a food processor
outfitted with the “S” blade, and blend until creamy. Put the
1/2 cup pine nuts 2 apples, cored and chopped
mixture into a bowl and stir in the shredded parsnips.
1/2 cup cashews, soaked, 1/8 cup seedless raisins, soaked
drained 15 minutes (or 2 tablespoons 2. Form the latkes into patties about 3/8 inch high, using 1/4 cup
2 tablespoons ground golden evaporated cane juice) of the potato latke mixture. Sprinkle the patties with paprika
flax 1/4 teaspoon cinnamon and place them on a non-stick dehydrator sheet. Dehydrate for
1 to 2 hours, turn them over, and dehydrate for another 1 to 2
2 tablespoons dried onions hours before serving. Serve topped with applesauce and sour
1 tablespoon parsley, minced Sour Cream cream.
1/2 cup pine nuts
1 tablespoon chives, minced
1/2 cup cashews, soaked 3. To make the applesauce, combine the apples in a food
1 tablespoon flax oil processor and process until it forms a smooth sauce. If the
1/2 cup water
1 tablespoon onion powder applesauce is slightly chunky, add a few drops of raisin-soaking
1 tablespoon light miso 1 tablespoon nutritional yeast water to smooth it. Store in a sealed glass jar for up to 2 days.
1 teaspoon crystal salt 1 tablespoon light miso
4. To make the sour cream, combine ingredients in a blender and
pinch nutmeg 1 tablespoon lemon juice puree. Adjust seasonings to taste. The leftover sour cream may
pinch white pepper 1 dash white pepper be stored in the fridge for up to one week.
1 dash nutmeg
1 dash crystal salt
Creamy Borscht
Yield: 3 cups (2-3 servings)
Beetkraut
© iStockphoto.com/ra-photos
Serving Size: 8
8 medium beetroots, peeled
1. Shred beetroot and place them in a large jar or small crock.
3. Cover with a clean dry towel and place in a dry cupboard for 24 hours.
Cherie Soria is the author For more information about
of Angel Foods: Healthy Cherie’s workshops, food
4. After 24 hours, add a few tablespoons of water to the top, replace the
Recipes for Heavenly Bodies presentation videos, books,
cloth and return to the cupboard.
and co-author of Comiendo and raw vacations call (800)
Pura Vida (Eating Pure Life). 816-2319 or e-mail info@
5. After another 24 hours (the third day) remove the cover, stir well (it will In 1997 she founded Living rawfoodchef.com. Also, check
rise as it ferments) then add a little more water to the top, cover with Light Culinary Arts Institute, out www.rawfoodchef.com
the cloth and return to the cupboard. known internationally as the for additional information
top raw chef school in world. about Living Light
6. On the fourth day: check to see if the beetroot have become soft, sweet, Cherie pioneered gourmet Culinary Arts
and sticky. If they have, you may stir well, then place the kraut in a jar raw vegan cuisine and Institute
and store it in the refrigerator. Otherwise, repeat until it is soft, sweet, has personally trained many workshops for
and sticky. of the top raw food chefs individuals,
today, which is why she is chefs, and
7. Beetkraut will remain fresh for several weeks if stored in the considered the mother of instructors.
fridge in a tightly covered glass container. raw gourmet cuisine.
Make Pies
(and influence people)
The way to a person’s raw heart
is through their eyes and their
stomach, says Debbie Walker.
W
e’ve all had those moments
when you start explaining to
someone that you eat raw food,
watching their faces reflect how they are
negatively thinking about it. No matter
how delicious the food is from that
point onwards, they will be much harder
to convince that it will be enjoyable.
49
Living foods in your kitchen
G
rains have been cultivated One size fits all? Grains build the blood
for thousands of years for their To cook or not to cook? The B vitamins and protein found in
nutrient value. Our ancestors kept However as always when choosing grains are essential for long term health,
the seeds from wild grasses, and these foods and their preparation methods, it particularly for vegetarians and vegans.
gradually became the grains we know is essential to consider the individual’s They also help to utilise the iron found
today. From brown rice and barley to rye, metabolism and bodily type. Quite simply, in the grains themselves and in the
buckwheat and wholewheat ‘berries’ these though this goes against the grain (sorry) vegetables, nuts and seeds which are vital
complex carbohydrates, when thoroughly for some hundred-percent-raw-food-for- ingredients of any well balanced diet. The
chewed and digested, aid a balanced all-no-matter-what pundits, the fact is that important principle to follow is to use
metabolism and provide a complete not everyone thrives on a complete raw these foods in their unrefined state, when
range of necessary nutrients. Technically, diet at least not all the year round, and enough protein, copper, and vitamin C will
all grains are seeds, but the ones we particularly not in a cold climate. be available to ensure absorption of the
refer to and use as grains are in the main all-important iron.
those which are complex carbohydrates. If you are not very strong, are often cold,
However some such as millet and quinoa and have a weak digestion, these can be So it is clear that whatever your
are sometimes described as seeds and indications to have more cooked food of constitution is, whether you are blessed
further to confuse things are used as all kinds. If you are robust and resilient, with a strong digestion or need to take
protein foods. Quinoa, named the mother you will get on well with lots of raw food care of a weaker one, unrefined grains
grain by the Incas, has a high protein including sprouted grains and seeds. The (preferably sprouted, and if cooked, as
content as does amaranth, which was used Chinese system of physical types which lightly as possible) are essential for all of us.
by the Aztecs. includes conditions such as coldness, However, it is also clear that grains need to
dryness, heat and damp, illustrates this be eaten in moderation, as in moderation
Why we need grains principle, which can be helpful in deciding they are an important part of a long-term
In general they are part of a balanced how often to eat raw and sprouted grains balanced diet. They are most useful to us
diet for everyone, aiding blood sugar and seeds, and at what times of year. when balanced with fresh raw vegetables
metabolism, reducing sugar swings and and salads. The proportion of raw to
banishing cravings. Amaranth and quinoa But can I cook sprouts? cooked food is a matter for the individual.
can supply all protein requirements with Why not? Lightly steamed sprouts added
no need for animal foods. Quinoa provides at the last minute to a stir fry are delicious, Using unrefined grains
a better range of amino acids than meat and if preparing them this way suits your to help in diabetes
(and so does amaranth combined with digestive system, at least in the colder In adult onset diabetes, insulin is
wheat). Quinoa and amaranth are also months, then go ahead. However don’t produced but not utilised because the diet
good sources of calcium; in fact quinoa has be tempted to go for the conventional contains too much fat. This applies less to
more calcium than milk. Both these grains vegetarian and vegan recipes which use vegetarians, however anyone with a sugar
are therefore especially useful for pregnant whole grains or kibbled grains or even habit is in the same position, as excess
and nursing women and for anyone doing flours, cooking and baking them in large sugar converts to fat. The answer is to use
heavy work. Whether cooked, or sprouted quantities and for long periods. Light complex carbohydrates such as unrefined
and eaten raw, this makes amaranth steaming or brief cooking, or better still grains, vegetables and legumes, and reduce
and quinoa invaluable long term sources the gentle ‘cooking’ in a dehydrator excess fat. If you already eat vegetarian
of protein and calcium for vegetarians regulated to 40 degrees centigrade, will high raw this will be no problem, as long as
and vegans. help your digestion while maximising the
nutrient quality of your grains. Whether
To sprout or not to sprout? you are planning a raw dish or a cooked
The general logic behind sprouting grains, one, all the grains you use will be more
and seeds also of course, is to increase nutritious and more easily digested if
their food value and their digestibility. sprouted first.
The sprouted grain or seed is at its
greatest vitality. Vitamins and enzymes But I thought grains were
increase many times, the starch content acid forming…
is broken down into simple sugars while Yes, most grains are acid forming. The
the protein is converted into amino acids exception is millet which is alkali forming.
and fats are broken down into fatty acids. However they can be made less acid
© iStockphoto.com/Sveta
Altogether, these processes make a strong forming when thoroughly chewed, and
case for always sprouting our grains and mixed with the alkaline saliva. This makes
seeds. They become much easier for us to them also more easily digested and
assimilate, and it is noticeable that people assimilated. It is essential for those with
with sensitivities to a whole grain may well weak digestion to chew grains well.
be able to use it when sprouted.
50
lemon juice and just before serving toss
with generous amounts of fresh parsley
and garden mint, both chopped or minced
very finely. You can drizzle with olive oil or
flax oil if you wish. It makes a deliciously
refreshing starter.
Should we
worship the sun?
Prof Rozalind
Gruben-Graham
© iStockphoto.com/fabiopb/ManicBlu
including those of plant origin, and
including ‘raw’ oils.
known to be vital in the prevention of Free radical damage to the Avoid becoming dehydrated.
cancerous changes. Other reasons include 1 mitochondria of the cell, rendering 7
the sanitizing qualities of sunlight and its it incapable of processing its Do not use tanning beds of any
role in nutrition. nutrient needs 8 description. They do not provide full-
spectrum light, and they are made of
It is interesting to note that amongst Clumping together of red blood cells materials that are toxic to both you
cultures where the diet is based on an 2 resulting from excess fat in the diet, and the environment.
abundance of raw fruits and vegetables leading to an inability of the blood
– with little or no consumption of animal to adequately oxygenate the cells Wear clothing made from natural,
products and zero consumption of free 9 breathable, fibres when in the sun
vegetable oils – skin cancer is unknown. Exposure to sunlight on top of these to accommodate your body’s cooling
Researchers have concluded that there is
3 two events mechanisms.
an unquestionable connection between
the consumption of a high-fat diet and In the case of healthy skin, the only danger Avoid exposing yourself to strong
the incidence of skin cancer. According posed by excessive exposure to sunlight is 10 sunlight in especially polluted
to research literature, it appears that the possibility of burning, which is never environments, such as cities.
the consumption of refined plant-based healthy. It is burning your skin that will
oils is even more likely to result in skin cause it to age prematurely, not simply Enjoy daily aerobic exercise,
cancer than the ingestion of saturated exposure to sunlight. When sunburn occurs, 11 appropriate for your current level
fats. Oils like corn, olive, and cottonseed free radicals are formed. The amount of of fitness.
each produce a high incidence of cancer free radicals formed in a person’s skin
when habitually included in the diet. The when it is exposed to sunlight is directly Choose organic food to the degree
increased use of refined oils has been related to how easily their skin burns. In 12 that availability, your budget, and
connected to an increase in cases of other words, by preventing free radicals circumstances allow.
malignant melanoma. from forming, sunburn can be significantly
reduced. This has been shown in various Do not use skin lotions or other
Sunbathing lotions and creams are chemical different experiments. There are two 13 cosmetic chemicals on your skin.
cocktails containing highly toxic ingredients primary approaches needed for you to
capable of poisoning the skin and, in doing minimise the formation of free radicals: Avoid immersing yourself in
so, predisposing it to cancerous changes. It 14 swimming pools containing chemicals,
is true that skin cancer can result from the Minimize your exposure to especially in conjunction with
exposure of unhealthy skin to sunlight. Skin 1 environmental pollutants exposure to the sun.
cancer does not, however, occur in the skin
of healthy individuals. It is thought that
there are three primary factors present in
2 Consume a healthy low-fat (10%) raw
vegan diet that is naturally high in 15
Remember that to tan your skin
is healthy but to burn your skin is
the development of skin cancer: anti-oxidants always unhealthy.
I
n my 18 years as a raw fooder, I necessary in my hectic schedule.
can tell you that no two days are alike,
but here is a somewhat typical ‘day in In the afternoon I run errands, pick up
the life of Alissa’! fruits and veggies at the health food store
in Portsmouth, New Hampshire, chat with
I wake up at 5am to the sound of my people along the way, do some work
husband Dennis coming back from at the Bed & Breakfast and our rental
rollerblading and we meditate together for house we are furnishing for our raw food
45 minutes to an hour, then spend a few employees, one of whom is moving here
minutes talking as the sun starts to pour from Montana! While in the beautiful and
onto the bed. historic town of Portsmouth I also check
out the spaces available for the possibility
We just moved cross country from of opening a raw restaurant (Dennis computer again – work is never done!
California and bought an old farmhouse doesn’t know that this is my next project When Dennis falls asleep (which is usually
in Kittery, Maine with a huge barn that we though so lets keep that between us for pretty early since he gets up at 4:00
use for shipping products. We’ve converted now until I break the news to him!) am!), I usually find my way back into my
part of it into a gym, so I spend 30 minutes downstairs office for a few hours until
on the elliptical cross trainer and 30-45 Back home and to the computer: always 10 or 11 pm. In addition to updating and
minutes lifting weights and using the cable more phone calls and emails to return. I try tracking my website, and making sure I’m
machine. After working out, I take a steam to get outside for a walk to enjoy the quiet caught up on writing projects similar to
shower and emerge to a fresh glass of fruit rambling road we live on, especially now these in Get Fresh! I also check the two talk
juice Dennis has made for me. I love my the trees are in full bloom. I munch forums on my website.
morning ritual, getting up early and using on fruit or my new addiction: jalapeño-
this sacred time to ground and focus. stuffed olives! Every day I try to create The forum for teachers makes me smile
something new, whether it’s a recipe for because it’s filled with the people who
I jump onto the computer, energized and the new book I’m working on, a new have dedicated their time and energy to
ready to check messages, connect with my programme, or a completely different idea teaching others about Living on Live Food,
assistants in their various locations, check – one of the many streaming through my and they work really hard to spread this
invoices and print labels and orders for head constantly! healthy message to as many people as
our shippers. I plan everyone’s itineraries, possible – very inspiring! The other chat
return phone calls and as my morning As the day is winding down, I talk to Elaine site is www.rawfoodtalk.com, which I set
progresses into early afternoon, I’ll take a or Christine again to flesh out these new up for people to share their journeys and
break to make a smoothie in my new raw ideas and have a sounding board for them. post questions and thoughts for other
food kitchen. We completely renovated it I usually then make a salad, an easy paté raw fooders all over the world. I check
when we moved here so we could make it or quick recipe for dinner like angel hair this site almost every day, and am truly
more conducive to raw food (for details, pasta, seaweed salad, mock salmon or nori inspired by the thousands of people who
see the Ask Alissa! column!) My favorite rolls. In the evening, Dennis and I sit in the connect there. It is fun to see the questions
one lately is a mix of spinach, sunflower sunroom for an hour or so and eat and talk. answered and the bonds that are formed.
sprouts, macadamia nuts, dates and This is my favorite time of day, just being
bananas – so yummy! with him as the sun sets. If we are leaving By the time I make it to bed, I’m exhausted,
on a plane the next day, as frequently but in the best way possible, as I truly love
While enjoying that, I call Elaine, my happens, I’ll make some raw fudge to take what I’m doing and am nourished by the
co-teacher for my Living on Live Food with us, usually munching on some for best food possible! And lingering in my
Certification Classes that we are teaching dessert as I prepare it! head are the stories and words from
worldwide. We talk about upcoming others that inspire me to get up and do it
certification classes, logistics, sign-ups, The last thing I do each day is check the all again tomorrow!!
en
As seMTV
karenknowler on G
T h e R a w F o o d C o a c hTM
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The perfect beginners guide in a light easy
read. Includes the background to “why raw?”,
the importance of learning to eat intuitively
(and why raw food is perfect for that) and
how to get started. Readers love this for its
non-prescriptive and friendly voice.
£8.99, paperback.
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to do it with. Combining her extensive raw food
know-how with her vast toolbox of coaching
skills, Karen can take you from wherever
you are now to wherever you want to be
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them out and view full details of
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“Decidin
Karen Knowler is The Raw Food Coach and co-author of take up g to
with Kare a coach
Feel-Good Food and the forthcoming book Raw Food made. N n was th
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over five years of coaching people towards their life goals, and wisd w, Karen ra cticalitie
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Karen can help you move up, out and on to make your every p
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body and life dreams a glowing vibrant reality. – Maria, Lo
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For more details about Karen’s products and services and to access lots of
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