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RAW FOOD

protein guide

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Let’s just get right to it: protein. This is the first question everyone I meet asks: “How do you get your protein?” Meat is not the only source of protein, however. In fact, it’s far from the best source. Greens are full of protein. Broccoli contains 45% protein compared to beef, which contains 25%. Spinach contains 49% compared to pork with only 27% and chicken with 23%. Kale contains 45% protein, parsley 34%, cauliflower 40%, cucumbers 24%, green pepper 22%, and mushrooms 37%. Tomatoes have 18% protein and eggs just 12%. So the protein myth that one needs meat is just that: a myth.

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Sea vegetables and seaweed also have more protein than an egg. Sea vegetables contain more calcium per ounce than milk. If we eat a variety of plant foods, we are receiving adequate protein. The World Health Organization (WHO) claims we need only 5% of our daily calories to come from protein to be healthy. The U.S. Department of Agriculture (USDA) claims we need 6.5%, and the Centers for Disease Control recommend that 10–35% of our daily calories should come from protein. Confusing at it might seem, 20–50% of the calories in vegetables and 5% of the calories in fruits are protein. If you ate approximately 2,000 calories per day of raw foods, you would get around 200 calories of protein, or 50 grams, which is more than adequate. These high protein levels are one reason why juicing our vegetables and fruits is important in order to consume enough calories and nutrients daily.
high in omega-3, and can be used in many dishes, including soups, veggie patties, and salads, and to add sea flavor to other dishes.
A round of applause for dark leafy greens, please. Greens are my top favorite plant sources. They are low in sugar and high in magnesium. Eat them for calcium, iron, and antioxidants. Eat more spinach, kale, parsley, cilantro, chard, broccoli and cabbage. Spirulina, blue-green algae, or chlorella, which are complete protein sources, are handy for traveling to mix with juice when you can’t find other greens.
Nuts and seeds contain plenty of protein to keep us healthy. For those with nut allergies, hemp and chia seeds are some of the best protein sources.

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raw food love

The way you choose to eat is always in flux when beginning the path to good health, as the old way of eating for emotional or social reasons continues to knock at your door. Listening to your body before and after eating is important. In this way, you learn how food affects you. Processed foods are addictive and lead to cravings for more of the same. Many times after eating cooked food we feel full but not satisfied, so along comes another helping or a sugary dessert. Cooked food takes time to digest, and along with slow digestion, important nutrients that are lost in cooking are not giving your body the nourishment it needs, so we tend to overeat.

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starting a raw food lifestyle

It’s not about being perfect or giving up delicious food; it’s about a new limitless adventure in foods and optimum health. This lifestyle and way of eating is essentially preventative medicine. Here’s how to get started:

1. Make friends with others who already eat raw food. There are many raw potluck groups around the country. Check the Internet for one in your community.
2. Become friends on Facebook and Twitter with other raw foodists, many of whom love to talk and share recipes and ideas.
3. Google raw food websites and blogs. There is always new, eye-opening information to read.
4. Write down any changes you see in yourself after eating a plant-based meal. Notice your energy level, your digestion, and whether or not you feel satisfied after eating.
5. Remind yourself why you decided to eat raw, vegan, or vegetarian. Now is a perfect time to give yourself a pat on the back!
6. Read labels on any packaged food in your cupboard. If you don’t know how to pronounce some of the ingredients, then it’s time to clean out your pantry of all processed foods. Give or throw them away so you are not tempted to eat them.
7. Buy a good high-speed blender like a Vitamix or Blendtec. If you can’t afford a new one, Vitamix sells reconditioned ones. If you can’t afford either of those options, buy a less expensive blender and start saving up for a good one. You might also find a juicer at a garage sale or on Craigslist.

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Both blender and juicer are important in a raw food diet.
8. Detoxify your body for 3–7 days, drink vegetable juice and smoothies, and eat salads. Add fruit to your vegetable juice for a sweeter taste. I recommend apples or berries. Cut out all oils and fats, including avocado while you are detoxifying. Use apple cider vinegar, lemon, or a little apple juice on salads, and add herbs or spices to your salad to punch up the taste. Don’t go hungry. If you need more food, fix another juice or have another salad or piece of fruit. Detoxifying will help toxic waste and unwanted pounds leave your body.
9. A dehydrator can be very handy. If you can’t afford an Excalibur or Weston, find an inexpensive one at a garage sale or on Craigslist. A dehydrator will provide variety in preparing foods. You can make breads, crackers, cookies, and warm foods. You can also make kale and corn chips and other healthful snack foods.
10. Do not try to convince anyone else to eat raw food: not your family, not your friends, and especially not your mate. Anyone not educated about raw food will say you will not get enough protein and that you need to eat meat. There is time for sharing down the line.
11. Do what’s best for you right now, and focus on your own well-being.
12. Hang out with other like-minded people, who have similar views not only in the area of food but also regarding the quality of life.
13. When your change is obvious, people will start asking you questions, and then would be the better time to share your experience.
14. When you think friends are ready, a good casual way to introduce them to raw food is to serve them a raw dessert. Cheesecake, pie, chocolates, or cookies always go a long way in educating people about how delicious raw food can be.
15. Don’t be hard on yourself if you go off track. Remember: Just keep moving in the right direction.

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healthy steps for busy people

You’ve made a commitment to yourself, and you need to create new habits. Planning ahead saves time in the long run, and taking care of your health now saves your life in the long run.
1. Plan your menu weekly. If you know what you’re going to eat and have all the ingredients readily available, you will save time both mentally and physically.
2. Shop once a week.
3. Arrive home and store your vegetables properly in your refrigerator. Do not wash anything. Wrap vegetables in paper towels, and place them in plastic bags or containers. Wash only when ready to use. Mark the bag or container so you can quickly find what you’re looking for.
4. Once a week make bread, crackers, veggie patties, cookies, granola, and hummus, the things you can grab when you are on the go. These can be made in the evening, dehydrated overnight, and stored in a container or refrigerator.
5
. Perfecta handful of meals, and once you have mastered their preparation, they will be easy and quick to duplicate.
6. Eat simply. Salads take no time at all to prepare. Zucchini pasta is a snap and can be warmed or eaten at room temperature and served with a variety of toppings. Once veggie patties are made, you can have a delicious sandwich in just minutes by putting one between lettuce or Savoy cabbage leaves and adding dressing, avocado, tomato, red onion, or sprouts to have a quick, satisfying meal.
7
. Smoothies are always satisfying and quick. You can turn a green smoothie or juice into a delicious soup by adding spices and herbs. Make a warm soup with fresh tomatoes, soaked sun-dried tomatoes, spinach, onion, garlic, celery, and carrot. Add herbs, blend until smooth, pour on top of finely chopped vegetables, including sweet red pepper, celery, carrots, cilantro, sweet red onion, and avocado, and you have a beautiful, quick, satisfying meal in minutes.

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raw food can change your life

Amazing things happen when you start a raw food lifestyle. Simplicity in eating fresh raw food can change your emotional outlook. You may discover you have a different purpose in life than you previously thought. You may find new freedom along the way. You might even discover a new joy, peace, and happiness in your life.
Many men and women who begin eating a raw food diet feel so good, they decide to help others improve their health. Some make a decision to make raw food a health and a profession. There are many chefs, consultants, authors, speakers, and coaches who can help you achieve this goal.
Brand yourself and your message. What will be your specialty? What subject and experience can you teach others? What changed for you once you started eating raw food? Start a blog to share your experience. Learn to share your message in front of others. Join a local Toastmasters club (there are many meeting groups worldwide). At Toastmasters, you will learn how to hone your speaking and leadership skills in a no-pressure atmosphere. You can share your passion with others and learn to take your message out to the public. Many speakers make good incomes, travel the world, and educate others with their message.
Raw food can make you feel healthier than you have in your entire life. The changes you see in your internal and external body will give you a new lease on life. Look forward to a new opportunity for happiness. Taking care of your health gives you a better outlook on life. Your clear eyes and happy smile will be obvious to those around you.
“We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.” Alfred E. Newman

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