Let's Raw'k n' Roll!

You will never achieve optimum health unless a portion of your diet comes from real, unadulterated food!

Today is the day! Are you ready to raw'k n' roll?

 photo credit

I enjoyed some ice cream and a pizza casserole (gluten-free, mind you) last night as my "last supper". My stomach's churning as I type... it's like it knows I'm about to embark on something better than what just entered it. 

I am so happy you decided to join me on this challenge. Let me just remind you of what you are about to do to your body or not going to be doing to your body during these next ten days. It's going to love you for it! 

• Cooking food causes chemical changes that create acidic toxins, including the carcinogens, mutagens and free-radicals associated with diseases like diabetes, arthritis, heart disease and cancer. Cooking also destroys the live enzymes that aid in digestion and health. 
•  Enzymes are the power of life. They are living forces that conduct and direct every activity in your body. Enzymes digest or break down raw foods. Eating an enzyme-rich diet is thought to increase vitality and slow the aging process. Enzymes can even help repair our DNA.
• One of the most important benefits of a raw food diet is that it is "alkaline forming." The standard American Diet (SAD) is an "acid-forming" diet, which leads to disease. Your body is actually sort of an alkaline battery, running on electrons. All life-giving chemical reactions only happen when electrons or energy flows between atoms. Raw foods contribute electrons/energy, and are called alkalizing.
• Raw fruits and vegetables will increase the vitamins and micronutrients in your diet and you'll feel the difference immediately.
• When you eat raw fruits and vegetables, you’re getting the benefits of their high water content, which helps to suppress appetite. People who switch to eating mostly raw foods often have an easier time controlling their weight.

Example shopping list for stocking a raw food kitchen: 

1. Seeds - Such as pumpkin, sunflower, or chia seeds (seeds are more affordable than nuts)
2. Basic nuts -  Such as almonds, walnuts or pecans (can usually substitute these for one another)
3. Creamy nuts - Such as cashews or macadamia nuts (creamy nuts are more expensive and should be used sparingly if you're on a budget)
4. Sea salt
5. Spices - Cinnamon, Italian spices, Cumin, Cayenne pepper, Curry powder (buy as needed)
6. Olive oil - Or another oil
7. Apple cider vinegar
8. Garlic
9. Flax seeds - Used as binding agents in many recipes to hold food together
10. A concentrated natural sweetener - Such as agave nectar or stevia
11. Nori rolls - Sheets of seaweed to make sushi-type rolls
12. Dates - Medjool are best, be sure to remove the pits (dates are used as natural sweeteners)
13. Bananas - Add creaminess and sweetness
14. Apples
15. Avocados
16. Lettuce
17. Tomatoes
18. Cucumbers
19. Onions
20. Your favourite fruits or vegetables - Such as fresh pineapple, kalamata olives, celery, kale, strawberries and/or grapes or whatever you like!

Ideas/recipes & videos:

Pineapple Strawberry Sorbet 

How to make a green smoothie with any blender

Blackberry Lime Sorbet

Carrot and Ginger Dressing

Raw Food Salad Dressings

5 Easy Raw Salad Dressing Recipes 

Fully Raw Kristina

What does it mean to be fully raw? FAQ

Enjoy this first day of the challenge. Don't let negative thoughts enter your mind. Don't let that little voice creep in and say, "You can't do this". You can do this even when your mind is saying you can't. It's a challenge because it's something that doesn't come natural. But I know you can do it, and down deep, you know you can do it too!

  "Every disciplined effort is met with multiple reward."

Gearing Up :: Raw Food Challenge

As we prepare for our raw food challenge, if you're like me, the thought of even planning this challenge can be well, a challenge! But let's just agree to not make it complicated. It is only 10 days. If you can't do 10, go for 7... or 4 or 2. Don't be hard on yourself.

I am not a creative person so I most likely will do a lot of the same meals. My goal for you is to not get overwhelmed and then just give up.

I would encourage you to shoot for a lot of greens throughout your day. Realize that you may need to eat 2-3 bananas to get the equivalent calories of a normal snack. Four clementines and so on. Your salads for a meal need to BIG! At least double of what you would normally eat.

Here is a snippet of some raw eating ideas and pointers. More will come, don't worry. Questions email me here.

1. Buy in bulk. Raw foods are going to be lower in their caloric value than most cooked foods, so you will be eating a little more than normal. Plus the more you have sitting around, the more you won't be distracted and cheat... right?

2. Make sure you let your fruits ripen before eating. What you buy today may not be ready to eat just yet. So plan ahead.

3. I was bummed to find out that beans/legumes are not raw. So consider the following protein sources for this raw challenge. Most people need an average of 40-50 grams of protein a day. Foods that contain a good amount of protein are going to be found in green leafy vegetables, sprouts, nuts (make sure you are careful to watch your fat intake though!) and seeds like sunflower, chia, hemp and flax. These all are great sprinkled on salads or in your smoothies.

4. Learn to love bananas :) Bananas are cheap, convenient and filling. This will be my go-to snack.

5. So here is a little break down of what our day could look like.

• wake up and have a warm cup of lemon water or herbal tea
• for breakfast have a large bowl of a variety of fruits
• mid morning, eat a few bananas or apples with a serving of nut butter
• a green smoothie with hemp, chia or flax seeds might be good or a cool/warm soup
• mid afternoon, clementines or carrot sticks and guacamole
• dinner, a huge green salad... your choice of green -- romaine, kale, spinach, arugula 
• bedtime snack... berries

So you think we can do it? Yes, we can!

Here are some great links to help you get some meal ideas brewing!

Make your own sprouts here. So easy and fun to do! And I use cheese cloth because I don't have the screen lid. Still works just perfect. They are so good for you!

Raw hummus

Chocolate soft-serve ice cream

Raw lasagna rolls

Creamy apple-anise soup

Raw salted caramel dip

Raw coconut-ginger pudding

Raw spaghetti with marinara sauce

Raw kale salad

Here are some Rawmazing recipes!

Creamy coconut salad dressing

The best juice ever

10 Day Raw Food Challenge

I am embarking on a new venture. A raw food venture. This is something I have been wanting to do for a long time. I've been curious in wanting to see how it really affects my mind and body.

I'd love to have companions on this venture. Come on, you can anything for 10 days! I will be here for you every step of the way.

To be clear, I am a complete novice in the area of eating a complete raw diet over any span of time. I have done a green smoothie challenge, but that was having a green smoothie just once a day... that's quite easy if you ask me. But this is 10 days... of every meal.. raw.


So first, let's answer some questions.

1. Why a raw food challenge? In a word... enzymes. Plant-based foods have live enzymes that nourish our bodies' cells. Enzymes fuel our bodies to health. Amazing health. Cooking foods above 118 degrees kills those lovely enzymes that our bodies are craving.

2. What can't I eat? Packaged foods. Cooked meats. Breads, cakes, crackers. Dairy. Refined sugars.

3. What can I eat? Unlimited fruits and veggies. Non-roasted nuts and seeds. Nut butters. Dried fruit. Plant-based milks -- almond, hemp and coconut. Olives and olive oil. Vinegars. Coconut butter and coconut oil. Since wine is fermented at low temperatures, it is indeed an acceptable companion within raw food guidelines. 

4. What can I drink? I would recommend only water and herbal teas. If you want to drink your morning coffee, I have no problem with that, just don't add dairy creamers or sugar instead use almond or coconut milk and stevia or honey.

5. What benefits is there for me if I decide to take this crazy challenge??? Going raw, you can expect extraordinary health benefits - abundant energy and vitality, possible weight loss, balanced emotions, clear mind and optimal health. There are incredible testimonies of people curing themselves of cancer, heart disease, diabetes, even AIDS with a raw lifestyle. You will look and feel truly healthy, happy and alive by giving your body everything it needs. Since we are only doing a 10-day challenge, there will definitely be great benefits, but keep in mind it may take months or even years to reverse some diseases that some raw foodies experience.

The raw path has been used to improve: allergies, arthritis, asthma, high blood pressure, cancer, diabetes, digestion issues, diverticulitis, fibromyalgia, poor immunity, menstrual problems, psoriasis, and hormonal imbalances. No prepackaged food can compare with the life force of raw food.

Like I said, I am a complete novice at eating raw... as terrible as that sounds. We should know and be so comfortable with eating fresh fruits and veggies all the time, but I'm not. So be patient with me. I will provide as much information as I can and research info if we have questions.

I will be here for you every step of the way to answer questions and encourage you. I will be posting recipes in the next couple days to get you started. I would recommend start the first couple days with lots of fruit like you like and are comfortable with and salads for dinner. I will have recipes for some cooler/warm soups as well. 

We can do this. Our bodies will be in love with this new venture. It might resist what we're doing at first, but will quickly figure out that what we are doing is amazing and so beneficial.

This starts on January 2. Hope to have you on board!
 
Warning... I am not a medical doctor. If you are not sure that your health is suitable for this challenge, please refrain. If your health is optimal and you are hoping to kickstart a healthier you, then please come along. 

The first couple days on any challenge of where your normal foods that you consume are taken out, you will most likely have symptoms associated  with withdrawal called "die off". Toxins are being pulled from your body's cells and you may/may not have "flu-like" symptoms such as headache, fatigue, irritability and poor concentration. This is normal. By drinking large amounts of water, this will aid in decreasing those symptoms (in my experience). 

Stay tuned... there is more to come! If you're in, can you send me an email here letting me know... thanks!

Bring On the Juice

photo credit: anahelencampbell.com

Have you ever tried juicing? It is a great way to incorporate many nutrients into your diet and besides a little chopping and the clean-up, it's pretty fun and easy.

I want to answer some questions about juicing and then leave you with some recipes to try.

1. Why should I juice?

In our culture, we are very bent on quick and easy. We have been duped into believing 30 minute meals or drive-thru's are our friends. We need live enzymes in our foods. Raw fruits and vegetables are the only way to get these life-giving enzymes. Juicing is just a great way to get them in your system. Raw vegetables are also shown to lower the ph levels in our bodies. Diets high in sugar, processed foods, meat and dairy products often lead to acidic blood (higher ph), according to Dr. Alejandro Junger, author of the book Clean. Raw foods are very alkalizing and are shown to lower the body's ph.

2. Why should I juice over just eating the fruit/vegetable in it's natural state?

Digestion is one of the most energy-involved processes in the body. It starts once the food enters the mouth and doesn't end until it reaches the toilet (sorry for the visual)... about 18 hours later. When you juice, you are giving your body a break from this labor-intensive workout in essence. The juice is absorbed very quickly and the nutrients go immediately where the body needs them.

3. When is the best time to juice?

To me, it doesn't really matter. If you are doing a fast you will be replacing your meals with it. If you are juicing to help add more fruits/vegetables into your diet, make sure to do it alongside a healthy meal. If you use a lot of high sugar fruits and/or vegetables like apples, carrots, oranges, melons, etc. in your juice without a meal, it will spike your insulin levels and the sugars will go to your small intestines and be stored as fat. BAD.

4. Drinking juices from vegetables sounds really gross, right?

Well, it can be... that's why you add the things you like first then experiment. If you don't like kale, don't start with it. I love carrots, gala apples, English cucumber, celery, red grapes and oranges. So that's what I juiced with first. Also, as a rule of thumb, the green vegetables should only make up 1/4 of your juice. Beyond that and the taste may be bitter.

6. Which fruits/vegetables are best to juice?

Go for color. Orange, red, dark green ~ brightly colored foods come to mind and are abundant in phytochemicals. Phytochemicals are nutrients that protect our cells from damage caused by free radicals. These chemicals have been shown to help prevent diseases that are associated with cancer and heart disease. Also, if you want the maximum nutrients, go for organic (less pesticide content) and opt for in-season fruits and vegetables.

5. Can I store the juice for later?

Yes, but you need to do it properly. Use a glass canning container with a lid. Fill the juice to the top so there's not much air. Secure the lid and store in the fridge for only 24 hours. After that the juice will begin to oxidize like apples or avocados do when left out. You may add a couple drops of lemon juice to it as well.

As far as recipes go, go with the fruits and vegetables you like first. Make sure you are not making them with ingredients that are too high in sugar (here's a list of the sugar content/calories in fruits).

Juice Recipe #1 (my favorite)
2 apples (with skin on)
2 carrots
1/4 English cucumber
1 orange

Juice Recipe #2
3-4 carrots
equal amount of celery (with stems on)
1/2 red bell pepper

Juice Recipe #3
1 apple
2 carrots
1 small beet (peeled)
1/2 lemon

Juice Recipe #4 ~ Mean Green Juice Recipe *
4 stalks of celery
1 cucumber (peel off skin)
1 ginger root (thumb size – peel off skin)
1/2 lemon (skins off)
2 green apples
6 kale leaves

Juice Recipe #5 ~ Kidney Tonic **
1 cucumber (peeled)
1 small handful parsley
1 celery stalk
1/4 lemon
mint
1/2 inch gingerroot

The internet is a great place to scour for more juicing recipes. Here are some sites with additional juicing recipes...

Happy Healthy Life

Juiceman

I Am Well Now!

Reboot Your Life

* recipe taken from Joe Cross's documentary Fat, Sick & Nearly Dead.

** recipe taken from the book, Juicing, Fasting, and Detoxing for Life by Cherie Calbom

Creamy Vegan Potato Soup

Eating healthy does not have to be boring, bland or painful. Sometimes all it takes is just trying something new that opens your mind to just how delicious healthy foods can be. So do not be afraid that this is a vegan recipe. Trust me, you won't be able to tell one bit! Plus you get the added benefits of eating foods rich in enzymes, vitamins and minerals, fiber and the list goes on.

Here is a simple recipe that takes roughly 45 minutes from start to finish. Perfect for these cold, winter days.

Creamy Vegan Potato Soup

1 T extra-virgin olive oil
3/4 cup chopped yellow onion
1 cup chopped carrots
1 cup sliced celery
3 cloves garlic, minced
a nice splash of white cooking wine (optional)
1 teaspoon sea salt
1 teaspoon dried thyme
5 large potatoes (Russet or Yukon is preferred)
4 cups vegetable stock
2 cups unsweetened almond milk

Directions:

1. Heat oil in large 4-quart pot over medium heat.

2. Add onions, carrots, celery in oil for approximately 7 minutes until veggies are soft. (Add garlic in at the last 2 minutes of cooking.)

3. Stir in sea salt and thyme.

4. If onions are sticking to the pan, add a splash (approximately 1/4 cup) of white cooking wine to the pot and scrap the stuck on onions off the bottom of pan.

5. Add vegetable stock to mixture, cover and bring to a boil.

6. Once soup is boiling, add potatoes and simmer with lid on for 15-20 minutes.

7. Remove soup from burner and add approximately 2 cups (or more depending on if you like it more chunkier or thinner) of the soup to blender. Blend quickly until smooth. (If you blend too long it will get too thick and starchy). Return to pot and stir.

8. Add 2 cups of almond milk and stir. Return to burner and warm over low heat until thoroughly heated. Serve hot. Season with more salt, if desired.

Yields: 7 cups