Natalia Rose Lighten up with the Season’S Most Delicious Foods Infertility the Real Causes the Perfect Picnic Food to Be Shared in the Sun

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Vol 3 Issue 4 Summer 2006 £3.95 The Truth About Raw Fats Foods To Feed The Soul Get Fresh! For people passionate about pure food, health and living life to the full. Your Summer Exclusive Interview Detox Plan Natalia Rose Lighten up with the season’s most delicious foods Infertility The real causes The Perfect Picnic Food to be shared in the sun

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With all these resources at your disposal you’ll be educated, inspired and supported all year round and more than well equipped to easily The Fresh Network Ltd. and enjoyably add more raw and living foods to your diet – no matter Unit 7, Orchard Farm Business Park, where you’re starting from. Barcham Road, Soham, Ely, Cambs, CB7 5TU. Web: www.fresh-network.com PLUS, you’ll automatically be plugged in to Europe’s largest raw food Tel: 0845 833 7017 network where something new and exciting is always happening! Email: [email protected] Editor’s Letter

elcome to the Summer 2006 issue of Get Fresh!, and my first issue as editor. Unless this is the first time you have ever seen the magazine, you’ll have noticed that it’s looking Wrather 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. © iStockphoto.com/absolutely_frenchy 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 Best SarahEditor

Get Fresh! Volume 3 Issue 4 | Summer 2006 3 Vol 3 Issue 4 Summer 2006

Published by The Fresh Network Ltd

Director Karen Knowler Editor Sarah Best

Cover Image © iStockphoto.com/LiseGagne Design eatsleepthink Printer The Manson Group Ltd Contact details Fresh News Get Fresh! magazine, The Fresh Network, 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 Ireally busy since then, working on the whose names you’ll recognise from past [email protected] 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 [email protected] 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 feel. Although we found it a challenge to magazine alive. Here’s to many more pages lifestyle. Its aim is to educate, motivate 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 best for them as an individual, on all levels raw-related, all laid out step-by-step so – 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.

4 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Vol 3 Issue 4 Summer 2006 Contents 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 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 © iStockphoto.com/photolace 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 22 8 Raw In The USA Two correspondents report on the raw scene across the Atlantic. 12 Body Owner’s Manual What you need to know to keep your joints healthy, by Professor Rozalind Gruben-Graham. 14 Raw Detox 30 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, Thanks for the latest Get Fresh! magazine. I really look forward to each new edition. I love the recipes and general tips for preparing fruit and vegetables and find the articles very helpful and cheering. But it seems to me that the raw food

movement really does need to sort out © iStockphoto.com/jxpfeer its aspirations. Many people are attracted to raw eating as much by the pictures of gourmet raw food as by the health all unique individuals with unique life chocolate fudge cake or something similar claims. Yet I have been nonplussed to circumstances) and at the other end is the if the uncooked variety wasn’t available to read recently that fat should not be most toxic, synthetic, junk-laden cooked them, it’s the opposite scenario: consuming eaten with fruit and that sweet fruit diet. Few of us ever visit either of these this raw treat is for them a substantially should only be a small percentage of the extremes; most of us live out our lives in healthier alternative. After all, it’s diet. In addition, ideally fat should make the vast grey zone in between. The key is composed largely of natural whole foods up no more than 10% of calories. not to be static but moving – and in the and doesn’t contain refined flour, refined right direction! sugar, trans fats or synthetic additives of As far as I can see, this is about half an any kind. avocado per day for the average woman Too much raw fat is challenging for the and no extra nuts or olive oil to enliven body, there’s no question about it. Same This magazine has always been aimed the piles of greens you are presumably goes for combining food improperly. There at all with an interest in raw and living supposed to eat. If this is true about is also some evidence that eating a large foods, from the ‘100% for several decades’ fat and fruit, most of the recipes used amount of sweet fruit is not an optimal veteran to the person who’s never tried to attract people to the lifestyle are diet for the average person living in a a high-raw diet but is interested in what in fact hugely unhealthy. We cannot non-tropical climate (this subject will be it could do for them – and everyone in honestly go on promoting carob fudge covered in depth in the winter issue in an between. With our passionate belief in this cake and coconut smoothies if they are article exploring all the issues around raw lifestyle for its potential impact both on slowly killing their delighted consumers carbohydrates). But all each of us can do at individuals and on the planet as a whole, with too much fat. any point in time is make the best choices our mission is to attract as many people as we are able to given our current internal possible to the benefits of eating raw or Karen Rodgers, Cambridge and external circumstances. high raw. Some people will be motivated by the health reasons alone, especially if Sarah replies – Thank you for your As such, the question of whether carob they are experiencing serious challenges letter, Karen. It is always a joy to get fudge cake and coconut smoothies and in this area. But the reality is that most positive feedback from our readers and other high-fat gourmet raw treats are people will not deviate from the standard to hear what they most like about the ‘healthy’ choices can only be answered in diet unless the alternative tantalizes their magazine. In addition to this praise, reference to who we are talking about, taste buds. It’s very hard for people to give 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

© iStockphoto.com/Jamesmcq24/ ILLYCH © iStockphoto.com/Jamesmcq24/ ILLYCH 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.

6 Get Fresh! Volume 3 Issue 4 | Summer 2006 Energy Bars With A Difference

fter a hike in the Rocky Mountains in Colorado, Lara AMerriken 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 started to form in Lara’s head. Get Fresh!

Soon she was scouring the aisles of grocery MUST-READ stores noting popular flavours of ice- 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 The Choice and testing her favourites on family and The Programme friends, the LÄRABAR range was born: 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 • Drink plenty of vegetable juices, them possibly the healthiest energy bar Bernadette Bohan was diagnosed with especially 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 system and 12 years later the cancer had shops in the UK. The Fresh Network is the Add ‘powerful foods’, such as returned in her breast. This time she • first company to make them available by sprouted foods and raw, organic started to ask questions about health, mail order. fruits, vegetables, sea vegetables, disease and the role of nutrition. As her nuts and seeds and foods rich in doctors were unable to enlighten her Order online at www.fresh-network. Vitamin B17 to the diet com or call +44 (0)845 833 7017 about why she had developed cancer the first time, let alone the second, • Take easily absorbed food she realized she’d have to find her supplements, such as essential fats Raw Coconut own answers. She soon discovered the from seed oils, digestive enzymes, Water…In A Carton! information she was seeking, and this blue-green algae, probiotics and led to her developing a regime based grape seed extract 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 water and drink plenty of water Yfooders 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. Use chemical-free personal care eyesight and her middle-age spread. • products, such as shampoo, deod- But for the many who do not have a She recounted the moving story of her orants, toothpaste and cosmetics supplier of young coconuts in their triumph over cancer in her book locality, this drink has always had to be The Choice, published last year. The second half of the an occasional treat. Not anymore! After This led to massive demand from book is taken up with 75 years of research and thousands of pounds readers who wanted to know fabulous vegan recipes, of investment, raw coconut water is now more about what Bernadette many of them raw and all available in cartons. Dr Martins’ Coco had done to achieve the level of them centred on whole Drink is as close at it gets to drinking of health and vitality she now foods. Included are juices, fresh coconut water other, of course, has. In her recently released smoothies, soups, salads, than cracking open a freshly picked second book Bernadette main meals, snacks and young coconut. Bohan’s The Choice: treats. This section of the The Programme, she book was written in This product is now available from The outlines – in her simple, conjunction with chefs Fresh Network, who will also be stocking down-to-earth style from Cornucopia, Coco Cream from the same range. The – the specific steps she Dublin’s number Coco Cream contains both the water and took. In essence, the one vegetarian the flesh of the coconut and is fabulous in plan has four points: restaurant. smoothies, desserts and a juicing, powerful host of other raw recipes. foods, clean water and Turn to page 27 non-toxic personal for our exclusive Order online at care products. Each of interview with www.fresh-network. these four aspects has Bernadette. com or call +44 (0)845 833 7017 7 Special FEATURE | AMERICA Raw In The USA Two of our correspondents report on the raw scene Oil and Macadamia Cream, and a Biryani in the US, with an East Coast restaurant review and 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 Lasagna with Basil Pistachio Pesto. This Pure Food And lasagna is a particularly fresh version of what has become a classic dish of raw chefs Review Wine Restaurant, everywhere, using fresh tomato slices and an intense pesto sauce between the layers New York City of zucchini pasta, sun-dried tomato sauce and pignoli (pine nut) ricotta. By Diana Store The dessert menu includes Lemon Semifreddo with Walnut Cookie, Cranberry Sauce and Candied Cranberries, ‘Mint Trio’ Ice creams, Chocolate Hazelnut Terrine, Apple Crisp Compote, and even Tiramisu. The products from the young Thai coconut (flesh, water and butter/oil) feature heavily in the recipes, particularly in the desserts. Other favourite ingredients used in many of the dishes include cashew nuts and almonds. The fresh produce is organic and locally sourced as far as possible, and there is not an animal product in sight.

In true restaurant fashion, alcoholic 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 Iconsciousness 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

© iStockphoto.com/ssuni/Markanja/Maxfocus with Wasabi Sauce and Pickled Ginger. Diana Store is the founder and The second course dishes director of Raw Superfoods include a Chanterelle, Olive (www.rawsuperfoods.com) based and Ricotta Ravioli with in Amsterdam. Fresh Herbs, Pistachio

8 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 9 Raw In The USA Angela Stokes shares the story this message and make significant changes to of her raw tour of four western their health and I was states – and her firm belief that delighted to participate the wide range of restaurants as a catalyst in that and products catering to the process. I love the feeling of ‘planting seeds of raw and living foods lifestyle consciousness’ in lectures found in this part of the globe – often people would are a glimpse of what we in the ask me after talks how to pass on this message UK have to look forward to. of natural, healthy weight loss to an pring 2006 will be forever etched into overweight loved one. my memory as the season I tasted my It is not always easy to Sfirst durian, sang and sweated and convey the message released for eight hours in the company of that there are other Angela Stokes (left) with David Wolfe and friends. David Wolfe at my first ever sweat lodge. ways to lose weight 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 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 © iStockphoto.com/ajphoto/ Westhoff 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.

America seemed like an ideal place to share my message, being a land with extreme overweight and obesity issues, coupled with huge interest in raw foods. There is so much potential there for people to take

8 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 9 Transitioning zone Enjoying the journey

Pete Vincent and the no-nonsense approach to raw and living foods

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 Tyour 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 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

© iStockphoto.com/timmy/TerryJ 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

10 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 11 good foods in before cutting old foods out. Cutting everything out before you know what to replace it with will get you into a nutritional deficiency situation. If you are adding in the right foods and you slowly start to cut out the foods you think are unhealthy, then gradually you will start to notice differences.

Thirdly, keep a note of how you are feeling and how different foods make you feel. If you continue to keep a record of your pH then you may notice visible changes there © iStockphoto.com/dannyc23/Ljupco/grantgibson/urbancow/mgfoto too. This way you can start to see if there are any patterns emerging, both positive and negative, and adjust accordingly. The three) then you are not going to be getting If you have any particular things you want secret is to persist long enough for things the full benefit and in some instances may covered in future Transitioning Zones then to work but not carry on doing something even be going backwards. I would love to hear from you, e mail me at that is never going to work just because [email protected] you have been told it will. Fourth, keep You will notice that I have not mentioned re-evaluating and remain aware that you raw food percentages. Although on a 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 PetePete 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.

10 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 11 BODY OWNER’S MANUAL

oxygen. The processes of oxygenation Your joints are dependent upon the presence in the blood of haemoglobin and red blood cells. Welcome to the fourth part of this collectable series designed A major constituent of haemoglobin is methionine, and cysteine is needed for the to provide you with a greater understanding of how your body formation of red corpuscles. Once subjected works and how best to look after it. In this installment, Professor to the heat of cooking, both of these vital Rozalind Gruben-Graham talks you through what you need to amino acids are damaged in such a way know to have healthy joints that your body is crippled in its ability to use them. The Ten Golden Rules for he junctions where two or Maintaining Healthy Bones 5 Move your joints many times more of your bones meet are known and Joints daily. A sedentary lifestyle leads to Tas joints. Joints allow your body to inadequate stimulation of the synovial move. There are various designs of joints, Eliminate all flesh foods from the capsule, and a consequent lack of synovial each intended to accommodate specific 1 diet. Purines are essential building 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 are exceptionally high in antigens, and Warm your joints up properly directly against each other, the ends are the proteins they contain have a tendency 8 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 also acts as a cushion to absorb shock. It is from the diet is established as the most Develop the habit of a through the synovial capsule and cartilage 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 Eat your fruits and vegetables Maintain correct posture. Poor (synovial fluid) which is then soaked up by 3 raw – reason 1. The heat of cooking 10 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 Body to bone by attaching them where they the activity of prostaglandins, an aspect of Owner’s Manual that will be 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

12 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 13 Ask Alissa! Alissa Cohen is an internationally recognized writer, speaker and consultant on raw and living food. Alissa’s fans include hundreds who have maintained successful weight losses, healed themselves of a myriad of diseases and swear by her simple and fun approach to fantastic health. Alissa is author of the bestselling Living On Live Food book and DVD set. More info at www.alissacohen.com

Dear Alissa, items that are fresh. I really only freeze bananas, preferring to eat fresh food, so My husband and I recently purchased I didn’t take having a lot of freezer space land where we will be building our dream into consideration when deciding which home. We don’t necessarily have a lot of appliance to buy. If there are raw kids space, so for us the layout of the house is around, just make sure you have enough very important! Since our diet consists of space for raw ice cream and yummy carob- an abundance of raw foods, and we are banana pops! custom building our home, would you be willing to share your plans for your dream Whether you have a separate pantry or kitchen? it’s included in the kitchen, lots of storage space is essential. I like the look of shelves Thank you! Diane and Bruce lined with nuts, seeds, sun-dried herbs, agave, olive oil and spices in pretty glass Dear Diane and Bruce, containers that display the colours and textures of all the wonderful ingredients. I would love to!! In any home, the kitchen I wouldn’t want to have these ingredients has always been my favorite room, as I tucked too far away because when you’re think it is for lots of people. We naturally excitedly preparing a raw feast for your gravitate here, where hands are busy family or even just a quick snack for chopping, mixing and preparing food as an yourself, you want these things fairly act of love and nourishment. Knowing this, accessible. It just makes it that much easier. I think it’s very important to build a space that encourages gathering and sharing. People ask about whether or not to have a In our recent move to an old farmhouse stove. If you and your family are 100% raw, in Maine we have been doing lots of obviously you have no need for one. That’s renovating so I was able to create my up to you. You will definitely save energy dream kitchen space. With that experience and money by not putting one in. If you’re in mind, I can share some things to keep in renovating an existing kitchen and don’t mind when planning. want to remove the stove that’s already there, it makes a great place for storage I love lots of light, so having as many large and you can even custom-build shelves to windows as possible was a definite must. rest over the top of an unused stove for Fresh herbs (and my lemon tree) need lots added storage or food prep space. trays into, and then slides back under, out of sunlight, so I have them growing under of the way. the windows. For me, natural light coming Having enough counter space is really through the windows while preparing important, as there is lots of chopping, Other little extras: fresh, filtered water and enjoying food only heightens the peeling and soaking going on, plus you should always be available. Wooden bowls, experience of the meal. want room for your food processor, juicer, for me, seem to accentuate the flavors of blender and other appliances. my food, and sharp knives for chopping My ideal kitchen has easy access to the are key. garden for fresh greens and veggies, as A centre island with shelves built in was well as a huge sink for washing them off. essential for me to add more prep space Making the space light, warm and inviting A compost pile is also great to have and it makes a great place for people to is all part of my ‘dream kitchen’, but more close-by for the pulp from juicing, and gather around and help or just hang out. important than pretty bowls, a rack of fruit and vegetable peels. Dehydrators aren’t the smallest appliances sharp knives, or fancy appliances, is simply and I didn’t want to use up counter space having a space where family and friends Our refrigerator is large with easy, when setting mine up so I had a custom can gather, laugh, and make wonderful accessible shelves: important because so shelf built for them to sit side by side, that tasting food that nourishes both body much of the raw fooder’s diet is based on pulls out from the centre island to load the and spirit.

12 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 13 RAW DETOX

A simple technique with astounding results

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 Hamazed 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 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.

14 Get Fresh! Volume 3 Issue 4 | Summer 2006 remedies in this new regular feature, and of healing properties. online suppliers of high-quality castor oil as the one I want to hone in on this time is well as castor oil packing fabric. However, one of the most effective of all: the castor Other benefits the latter is simply a piece of unbleached oil pack. Castor oil packs are not only a great wool or cotton, so any piece of material general detox aid, but are also of this description that is large enough to As DIY home detox techniques go, it is also wonderful for relaxation and pain relief. cover your abdomen when folded in three one of the oldest, easiest and cheapest. Their soothing effect often has to be will do the job. To perform it you just lie down and apply experienced to be believed. Although I’ve a piece of material saturated in castor never been one of those lucky people who You can do a castor oil pack any time of oil to your abdomen together with can drop off to sleep as soon as their head the day, but due to its relaxing effects gentle heat. It is that simple. Although hits the pillow, it seems that whenever I many people prefer to do it at bedtime. it may be hard to fathom how this could lie down with a castor oil pack ‘for an The main thing is to make sure that you possibly achieve anything in the detox hour’ in the evening, next thing I know have a good hour (and ideally more) department, it is actually one of the best the morning sun is streaming in through when you can lie down without fear of ways of bringing energy to a liver which is the window. interruptions. It’s a messy business, so struggling to shift stagnation. ensure that you have protected the surface A castor oil pack can be placed anywhere you are lying on and the clothes you are How does it work? There have been a on the body where soothing is needed: wearing to prevent them becoming stained wide variety of theories throughout the directly on inflamed or aching joints; on with this viscous oil. ages and there is no definitive answer the lungs to ease congestion there; on the to this question. However, it seems that abdomen to relieve digestive disorders; How regularly you make this technique the effect of the pack being placed on on the back and neck to release tension part of your routine will depend partly on the skin is to increase circulation in the – to name just a few possibilities. However, your motivation and on how much time tissues and organs underneath. As the it is best to always place the pack on the you have at your disposal, and also on liver is nearer the surface than many liver for at least an hour first to ensure what you are trying to achieve. A good of the other important organs, a pack that the body’s most important organ protocol for liver support is to do it for placed on the abdomen has an especially of detoxification is ready to receive the three consecutive days followed by four stimulating effect on this organ. What is toxicity that will be released from the days off for three consecutive weeks. the significance of the castor oil itself? It is troubled area. thought that the remarkable effects of this So next time you are planning to lighten technique are due in part to the unique It goes without saying that any oil that your diet, make castor oil packs part of chemical composition of this oil. Almost enters your body either orally or through your routine. And don’t wait until the 90% of its fatty acid content consists the skin needs to be of the highest quality. nasty detox symptoms arrive. Start with the of a substance called ricinoleic acid, Check your local health store for cold- packs the day you start your new regime which is believed to have a number pressed castor oil. Failing this, there are – or better still, before.

Castor Oil Packs: A Step-By-Step Guide

What You Need the area you’ll be lying on with the plastic can go straight to sleep for the night, sheet and place an old towel or bed sheet better still. A piece of unbleached wool or • on top of this. cotton material Some people benefit from following a If you are not already wearing your Cold-pressed castor oil 4 castor oil pack with an enema the • old clothes or nightwear, now would following morning. As the liver moves A large bowl or pan • be a good time to change into them. toxicity to the colon, this organ may also • A hot water bottle Lie down and place the pack over need some support. A plastic sheet (a large plastic bin 5 your abdomen ensuring it goes up to • You can re-use the same castor oil pack liner will do) your ribs and round the right side of your a number of times as long as you store it waist so that your liver is well covered (this Old towels and/or sheets in a covered container in the fridge. • organ is located in the bottom of your Old clothes and/or nightwear Remove it three or so hours before you ribcage towards the right). • plan to use it so that it is at room Wrap a towel over the pack and place What To Do temperature when the time comes – if 6 a hot water bottle on top of the you forget this step, placing it on your Place the fabric in the bowl or pan. towel. This will not cook the oil! It will just abdomen will most definitely not be a 1 Pour a liberal amount of castor oil warm up the area in question, and that is relaxing experience! You will need to add over the fabric and then wring it out – you important for this technique to work. a little more oil with each subsequent use, want it to be saturated with oil but not but not much. It is important to discard the dripping. When you have done this, fold Relax in this position for at least an 7 pack before it becomes rancid. Opinions the fabric three times – you’ve now made hour. Visualize, meditate or just sleep. differ about when this occurs, but around your castor oil pack. After an hour you can, if you a month seems like a safe cut-off point. 8 wish, transfer the pack to another Fill a hot water bottle with Although the pack needs to be kept in the 2 body area. boiling water. fridge, the oil is very stable so does not. Assemble the pack, the hot water 9 When you have finished, you can 3 bottle and all the other items on the wash the castor oil off if you wish, Safety precautions above list next to your bed, sofa or other though this isn’t necessary. Castor oil should not be applied to place to lie down comfortably and Try and rest for the remainder of the broken skin or used during menstruation, uninterrupted for at least an hour. Cover 10 day. If it is already evening and you pregnancy or breastfeeding.

Get Fresh! Volume 3 Issue 4 | Summer 2006 15 HEALING AT HIPPOCRATES Natural living for natural fertility

Dr Brian Clement, director of the Hippocrates Health Institute in Florida, tackles the modern- day epidemic of infertility, outlining the causes, the solution and the results he has achieved with his own patients.

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, IWestern 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. We have established a clear understanding With this barrenness being relatively new, Further, there are additional abominations that there are five major factors we have no long-term research into how occurring at alarming rates, such as contributing to infertility. We will explore physically and/or emotionally well these menstruation commonly beginning in girls each of these concerns and suggest scientifically-manufactured offspring will of 10 years and younger and menopause remedies.

16 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 17

I. Environmental Oestrogens or foe in this mix. Lack of protein, which Here at Hippocrates Health Institute, our Many of the poisonous elements that we is actually more common among animal decades of experience have conjured up release from our manufacturing, medical food consumers, reduces the amount and an understanding that it is the hormones, and technologically based corporations strength of red blood cells, the very core oxygen, phytochemicals and enzymes carry a chemical formulation very similar of all skeletal and organ structure. The (H.O.P.E.) within the raw/living organic to oestrogen. Human bodies cannot greater this deficiency, the less chance one plant food that are most important in distinguish the difference between what has to conceive. Protein deficiencies are not the process of developing health. Each naturally develops within them and those only isolated to meat and dairy consumers. of these beneficial chemistries builds chemicals that have been synthetically There are many poor eaters in the vegan/ healthy cells which result in a strong produced. When male and female bodies living food arena. In particular, those who body. These components are even more are exposed to extraordinary levels of believe they gain all the nutrients they important than the essential proteins, this hormone (or its mimicking deviant), a need from food alone and the many who vitamins, minerals and trace minerals that chain reaction occurs, sparking biochemical heavily rely on fruitarian type diets. In are abundantly found in the raw/living havoc. It is thoroughly understood by either case, consuming enough protein food. They work together in symphony the legitimate scientific community is essential in the process of developing to elevate all biochemistries and organ that the ever increasing occurrences of healthy tissue. Easy choices are sprouts, systems to a higher level of functionality. cancer, Alzheimer’s, Parkinson’s, autism, fresh and seawater algaes, flower pollens Time and again the body will renew mental illness, chronic fatigue syndrome, and some nuts and seeds. Many fresh green and regenerate itself when provided fibromyalgia, miscarriages, and many plants also contain significant amounts of the H.O.P.E. in the food. Nutrition is the other abnormalities are directly linked to amino acids. second most critical aspect in conceiving these fabricated elements. Why, then, is a healthy child. Make sure that you are it difficult for the fertility industry to take B-12 is the next common deficiency when consuming a comprehensive diet which is the small step to note that infertility is also considering fertility. It exists among all inclusive and not limited to a handful of directly linked to high oestrogen levels, both good and poor eaters since the delicious delicacies. Avoid consuming too both in males and females? gastrointestinal tract has structurally lost much sugar from such things as carrot and an anatomical pocket that cultured these beet juice as well as fruits and their juices Out of the five factors for infertility, bacteria in previous times. B-12 deficiency and make sure that your intake of fresh, environmental oestrogens reign as the not only affects the brain/memory, central organic greens greatly outweighs that of chief saboteur. By being aware of all of nervous system and neurology of an adult, other choices. your exposures to it you can dramatically but also impairs the ability of the sperm reduce the amount of these frightening and egg to enzymatically transform into chemicals in your body. Wearing natural a foetus. If a child is growing inside of fibre clothes, such as organic cotton, the womb of a mother deficient in B-12, linen, flax, hemp, silk and wool will there can be serious long-term problems. limit the noxious oestrogens that come The best B-12 source is whole food B-12 from petroleum-based, man-made supplementation. fibres. Use organic and earth friendly cleaning products, paints, and work/living Mineral deficiency also figures into © iStockphoto.com/fotohorst environment related products. Avoid infertility. A lack of minerals is comm- polluted areas and make sure that you onplace and should equally concern have good ventilation in your surroundings. prospective parents since these nutrients Additionally, for those who live in cities, are at the center of how electromagnetic use oxygen filtration systems to purify your frequency moves within and enters into air. There are many other factors; these are human cells. When attempting to become just some primary examples. pregnant, it is extremely important to make sure that both parents have II. Nutrition adequate stores of minerals. Sprouted Even those of us who embrace a living grains and whole food supplementation foods lifestyle are subject to the potential are excellent sources of this vital of nutrient deficiencies. Can you imagine nutrition. Sea vegetables, non-fructose how much deficiency there is in the general root vegetables, B vitamins, vitamin A population that does not have a clue and vitamin E all contribute to fertility about healthy choices? Working with these and should be consumed with a whole people on a daily basis, I can assure you raw/living food diet and at times the use that the depth of their problem is much of whole raw/living food supplements greater. As the years and decades pass, our including prenatal varieties. ongoing science continually reveals that the amount of stress that we are all subject There were some surprising studies to in our lives at best causes periodic conducted on infertile bulls in the western nutritional deficiencies. The specific states of America. Consistently being III. Chemical pollutants nutrient lacking can determine the fertility fed a diet of grains did not help them Recently, the Food and Drug or infertility level an individual or couple to continue their fertile activities. It was Administration here in the United States possesses. Although there is little research observed that when some of these grains investigated the blood of 2400 participants, conducted on this vital subject, it is evident remained in the trough and it rained, they all ages, races and geographic locations. that there are nutrients that promote or naturally sprouted and in these seasons of It was found that every person was detract from conception. moisture the bulls regained their prolific poisoned with thousands of different fertility. The same holds true with the chemical solvents, solutions and elements. The very first consideration when it comes use of sprouted grains in human fertility. Universally, all of them had two hundred to nutrition is making sure that your foods It is one of the things that we ask chemicals that were all noted to be cancer and supplements are either organic or prospective parents to consume in the and disease causing agents. In and of itself, wild-crafted. Protein is the next friend quest to conceive. this is enough to distort biochemistry,

16 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 17 HEALING AT HIPPOCRATES

causing a weakening of leukocytes (white in conception. We have mentioned blood cells). These essential immune how important hormones are in the system soldiers are at the core of building process of producing a healthy infant. both sperm and eggs. Further, those eggs Emotions have as much to do with the and sperm that do manage to manifest release of these intricate biochemicals are weaker and without the potency that as any other factor. Happy campers make is required for fertility. We have observed healthy chemistry and healthy chemistry that these very noxious elements go nurtures an environment for prolific beyond the destruction of healthy cell fertility. When one is stressed and secreting development and create a secondary issue additional adrenalin throughout the regarding organ function, including the system, the potential to conceive is diluted. © iStockphoto.com/webking 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

18 Get Fresh! Volume 3 Issue 4 | Summer 2006 TRUE STORY | Fighting cancer the natural way Beating The Odds With Living Foods

Pat Reeves was diagnosed with a brain tumour in 1984, and with bone cancer in 1994. Since then she has acquired 14 new bone tumours and has dealt with numerous other serious health challenges. With the help of a living foods diet she has defied all odds. Despite ongoing illness, she celebrated her sixtieth birthday last November and continues to break weight-lifting records. Long ago inspired to use what she has learned to help others, she has built up a thriving practice in nutritional and functional medicine.

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 Mvery 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

Get Fresh! Volume 3 Issue 4 | Summer 2006 19 RAW COACHING

Part 4: Getting support

it? Yes – eventually, but to varying degrees and only just enough to scrape through Karen Knowler is The Raw with at times! Step 2 is to take a closer look at who you Food Coach and Director of live, work or spend the greatest amount of And did it make all the difference? Yes, time with. It is often said that we become The Fresh Network without a doubt, it made all the difference most like the five people that we surround in the world. Quite simply, if I hadn’t had ourselves with most of the time… so what the support I did in those early days (and does this translate to for you? If it’s people Welcome to part four of this coaching beyond) then I wouldn’t be here writing who spend their lunch break in McDonald’s series about going raw. Today we’ll be this today, or eating the way I do, and life or Burger King, is this going to support looking at the importance of getting would be very different indeed. you in your food goals? Obviously not, or adequate and effective support for your at least life will be more difficult than it raw journey so that life is more joyful and So…to get clear and take might otherwise be – although that doesn’t rewarding for you, rather than lonely and things from the top… mean it’s impossible providing you have big awkward as it can so often be. In this issue, No matter where you may be now on your support in other places…but more about we’ll be looking at why you need support, raw food journey, I am willing to wager this later. what kinds of support are available and that there have been and may always be where you can get it. This is an important times when you either doubt yourself and It’s true that the people you spend most aspect of your raw life and not to be what you are doing, or your food choices of your time with could make or break overlooked because when you feel are doubted by others. And, if that’s not your resolve to choose raw – especially supported, you come alive, knowing that the case (rare but possible), then you will when you’re new to it and fingers are the choices you are making are valid and at least have times when you think “What wagging and pointing! I think everyone to be celebrated, not just by you but by can I eat/make/create that’s a bit different who embarks on a raw food ‘path’ has those around you. So read on, and prepare today?” or, “Where can I go out to eat that encountered criticism or scepticism on to learn more about the myriad of ways will know how to feed me properly?”, or, more than one occasion. It’s only natural that you can feel plugged into something “Where can I learn first-hand how to make that people will be curious about what bigger and much more exciting than simply this diet work for me?”, or, “I wish I had you’re doing and why, and this comes out the salad staring back at you! more people to share this lifestyle with.” as sarcasm or criticism more often than Are any bells ringing yet? genuinely interested enquiry. Naturally Support. Doesn’t the word itself just The truth is that “no man is an island”, it’s worse and more upsetting when the sound good and comforting? I know it’s and we all want to feel part of a group, negativity comes from those close to you, something I absolutely craved when I first no matter how big or small it may be, so it pays to take a closer look at your ventured into raw foods – but could I find where we are accepted – raw food and five or so people before you move on to all! So we’ve made a food choice that is obtaining support further afield, because different from the norm… does that mean those closest to you are those who are that we have to feel socially alienated going to come into your world day in, day or lonely because of it? Well, it may do. out, when the other forms of support may That is unless you create for yourself an not always be around. environment inside and out where your 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 © i S tockphoto.com/diane39/bc173 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.

20 Get Fresh! Volume 3 Issue 4 | Summer 2006 The three most common Key things to bear in mind when adopting Ideas for making new ‘raw’ friends (or types of reaction any of these approaches: at least people who are into health more We humans are a funny bunch. And as you than the average person) start to make choices different from the 1 People open their minds at different norm, you will come across those who are paces and at different times – never • Join a chat group online completely against your raw food choices, preach and never come across as if you • Attend a raw food event, retreat, those who don’t really mind (although have just discovered the Holy Grail. It scares festival or workshop they may raise an eyebrow or two) or those people silly and besides, you’ve just learned • Advertise yourself as seeking a raw who are slightly unusual, healthily-inclined, how to eat healthier, right? buddy through Get Fresh! magazine positively excited and who will wrestle you or on a raw buddy or personals site for the last piece of durian if you let them! If their concern for you is valid (like • Start a ‘blog’ or web site online and 2 you’re not looking well or have advertise yourself to the world Now, obviously type three is the exception dropped too much weight) then you – attract others like you from all over rather than the rule, but if you’re lucky must also listen to them – they are in fact the world enough to lay claim to such people in your supporting you with their concern, so do immediate circle, then lucky you! Spend not get upset with them for this; they’ll If the support you require is not so much increasing amounts of time around them respect you highly for this and later you’ll socially orientated but practical, then here and your raw food journey will be all the thank them too if their concerns are some ideas to get you started: more enjoyable for it, obviously. are justified. • Attend an event, class or festival Those of you who are close to those who Do not push your beliefs or • Come on one of my Raw Food fall into category number two – again, 3 philosophies upon them – if it for Beginners classes you’re lucky, feel blessed! While they may resonates with them then they’ll ask (shameless plug!) not be peeling your grapes for you every for more, and if it doesn’t they won’t. • Enlist the help of a raw food lunch time, at least their neutrality gives Respect that and you’ll keep or earn consultant or coach who you feel you a hassle-free foundation on which to their respect too. drawn to build, and that’s almost as good as person • Read as much as you can type three, actually (and you get to keep 4 If you encounter people who are • Join an online raw food forum your food!) There’s also masses of potential really giving you a hard time, take • Take a raw chef training here for educating or inspiring them this as a sign that they are insecure in into becoming a type three, given their their own food choices. If they weren’t There really is so much available to you willingness, your right approach and plenty they wouldn’t feel the need to defend or now externally, that whatever you are of time for the two to meld. attack as your choices wouldn’t ruffle their seeking, the support is there. The raw food feathers. In this case, tread lightly. Even world is still small, though growing fast. Now, with person type one (the type I’m though they may be aggressive, you don’t Most people into raw food are genuine most familiar with!) you have two choices. need to respond in kind. If you speak to caring people who would love to get to The first is obvious – simply spend less time them calmly and confidently, maybe even know you! Don’t hide yourself away when around them while you’re finding your ask them about why they eat the way they there are so many great raw food fans feet (later their concerns will not affect do, then very soon you may find their tone out there. Trust me, taking the big step you so much), or, if this is not possible or change and their aggression change to of attending my first ever Fresh Network you simply don’t want to spend less time genuine fascination. event back in 1994 was one of the best with them (and hey, if they’re great people things I ever did – I made some friends then why would you?), then you need to Once you have addressed your ‘inner there that have stayed friends forever, and ponder on what would open their mind a circle’, whether that be to re-educate them, it’s a great way to learn lots of new stuff little. Would this be a book, perhaps? Or ignore any negativity or remove yourself that you might not elsewhere. how about making them some delicious for a while, it’s time to look a little further raw food so they can see what all your afield, which, in my opinion is often the Unfortunately I’ve run out of room to fuss is about? What about inviting them most exciting bit! list what I consider to be among the top to a lecture or lending them a CD to play resources for getting the support you’re in their car? Or how about emailing them What support do you feel you most looking for, but if you’d like to visit my web a web address? Even better, if they’re need right now? Is it someone to talk to site, then you can find my full and ever- not happy with their own health, then about what you are going through? Is it increasing list waiting for you there. how about addressing one of their health somewhere to go to meet new people or concerns with some information relevant to to be able to go and meet friends at places Karen Knowler is The Raw Food Coach them with a raw bias? It really all depends that will cater for you outside of your own and Director of The Fresh Network. on the individual, but you’ll know which home? Or maybe it’s an event to re-inspire She is an internationally recognized option is most likely to work because you you if you feel deflated or in need of a author, speaker and consultant. know them so well. little re-orientating? Karen is author of the forthcoming Raw Food for Beginners and co-author © iStockphoto.com/clu All these needs and more may come up for of Feel-Good Food: A Guide to Intuitive you at different times depending on where Eating. Feel-Good Food is available you’re at and which need is most pressing. by mail order from The Fresh Network. Call +44 (0)845 833 7017 or visit Often the social issues can be quite painful www.fresh-network.com to order. 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 [email protected] 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 © i S tockphoto.com/ariusz/Deku 21 FEATURESPECIAL FEATURE| The Tru | FATth About Raw Fat The truth about raw fat © iStockphoto.com/photolace/paulgeor

22 Get Fresh! Volume 3 Issue 4 | Summer 2006 FEATURE | The Truth About Raw Fat The truth about raw fat

There’s no question that eating too much cooked fat is harmful, it’s surprisingly easy to do. An avocado, a few tablespoons of oil and a handful or but what about raw fat? What the raw nutrition experts say on this two of nuts a day will usually be enough subject may shock you: the average raw fooder is eating between to put a raw diet in the 60% of calories three and six times too much fat. from fat ballpark. It is much harder to eat a low-fat raw diet than it is to eat a low- fat cooked one and that is because there By Sarah Best is a wide range of dense cooked foods (dense meaning that kind that fill you 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. F– 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

Get Fresh! Volume 3 Issue 4 | Summer 2006 23 SPECIAL FEATURE | FAT

getting to 100%. “Being a raw foodist of consuming specific omega-3-rich foods is one thing; being a person made up of (such as flax and hemp seeds and/or their Eight easy ways clean cells is another,” she says. “Those raw oils) in order to obtain sufficient amounts. to reduce your fooders who are ‘scarfing’ on dense nut There is a lot that remains to be discovered and coconut fats are kidding themselves if about this subject and no way of distilling fat intake they think they are living in clean bodies. the vast body of contradictory evidence Whenever I find myself overeating and currently available into a ‘one size fits If your goal is to increase the amount looking for external stimulation more than all’ recommendation. There are raw 1 of raw food you’re eating, give yourself normal I take this as my cue to fast. This fooders who enjoy excellent health on all time to transition at a comfortable pace. If behaviour tells me my body is overloaded levels despite decades of not consuming you find yourself continually craving dense and I need to get back into a space foods rich in omega-3s, meeting their foods, choose the best low-fat, organic, whole cooked food rather than reaching for where the thought of a bowl of fresh, requirements for these nutrients by simply that bag of nuts. unadulterated strawberries is the height eating a varied diet. But there are others of gourmet pleasure and gastronomic who experience serious omega-3 deficiency Make use of sprouted foods, including satiety.” symptoms on such a regime – and notice a 2 legumes and grains. This category of marked improvement in their wellbeing on food is unique in the raw diet as it is dense That is great advice for more experienced all levels when they start including a daily and filling while being low in fat. raw fooders but (as Rose would be the dose of flax oil. Experiment with lowering the amount first to point out) if you have only recently 3 of fat you use in favourite recipes. started experimenting with this diet, it’s Not enough is currently known about why Instead of putting a whole avocado in that more likely what you need to do is make some people are in the first group and smoothie, see what it tastes like with half or sure you’re not forcing yourself to be others in the second. Therefore, it pays to three-quarters of an avocado. more raw than you’re ready to be. As all be aware of this issue and if you have any Make it your mission to search out or the other pieces of the health puzzle fall doubts about whether you are meeting 4 invent as many delicious low-fat raw into place for you, getting fat down to your needs in this area, to consider recipes as you can. the optimal level will become a lot easier. either experimenting with adding “When someone has mastered the art of omega-3-rich foods to your daily diet or Remember that fruit-based fats such a vegetable juicing and sprouting and eating consulting an appropriate expert. 5 avocado, olives and durian are easier more organic living foods, and has found 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.”

The experts are divided on the question of whether it is necessary to make a point

24 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 25 SPECIAL FEATURE | FAT

Elaine Bruce is founder DR BRIAN CLEMENT Dr Doug Graham KAREN KNOWLER Frederic Patenaude Natalia Rose and director of The UK is director of the is a leading writer and is director of The Fresh is author of several books is a nutritionist and Centre for Living Foods Hippocrates Health Institute speaker on raw nutrition Network and co-author of on raw foods and health author of The Raw Food in Florida Foods and fitness Feel-Good Food Detox Diet TheRaw Experts’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).

24 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 25 SPECIAL FEATURE | FAT

Elaine Bruce: We need a little oil for essential fats.

Dr Brian Clement: At best, minimal amounts of oils should be consumed since all oils, even healthy ones, displace oxygen within the blood stream. Using a sprayer/mister reduces the possibility of consuming too much.

Dr Doug Graham: Whole foods are invariably more nutritious than their refined counterparts. Oils are highly refined foods. In fact, oils are pure fat. Everything else that can possibly be removed has been removed from oils. People touting the benefits of oil have missed the mark, preferring to focus on what you get more of rather than on the nutrients that are missing from oil. By this ‘logic’ we should never eat whole foods, as they are not as concentrated with specific © iStockphoto.com/LanceB/MrPants/ PhotoEuphoria/lushmedia/pepbaix/ nutrients as their refined counterparts. canimedia/billyfoto/Elenathewise Instead, we should rely strictly upon isolated, fractioned supplements for our Can adequate amounts of flax seeds or flax oil, nutrition. Obviously, this approach makes amounts of all hemp seeds or hemp oil (perfect no sense whatsoever. of the essential balance of Omega 3 and 6) and a fats be obtained just good oil that covers all bases is Udo’s Karen Knowler: I think it is through eating a varied Choice Blend. Say a half to a whole unrealistic that most raw fooders raw diet, or do people need to teaspoon of oil or a small handful of seeds, won’t eat oils at least a few times per make a point of eating certain depending on gender and activity levels. week, especially for the first few years. foods to obtain these? Do you, It’s also a good idea to choose different And so while I think the ideal is no oil, or personally, eat specific foods ones over the course of a week, and not next-to-no oil, as always, it has to be the on a daily basis in order to to feel that these must be taken every day case that first someone needs to remodel obtain specific essential fats? necessarily. their existing diet for the better, rather than taking something out first and then Elaine Bruce: I take a flax Frederic Patenaude: It’s potentially failing to fill the gap. When it supplement and I would suggest this important to mention that comes to choosing oils, it’s important for for most people. Most people will find that essential fatty acids such as omega-3’s can people to know that cold-pressed doesn’t they have more sustained energy when be obtained in a wide variety of foods. automatically translate to raw, so you taking it and there is also the long term For example, green vegetables contain a have to either be prepared to compromise insurance for brain health. certain quantity of high-quality essential on this issue or actively seek out oils that fatty acids. As long as you have a good are definitely not heat treated, which is, Dr Brian Clement: Essential fatty variety of greens, fruits, and include some thankfully, much easier these days. acids are easily obtainable through healthy fat in proper quantities (such as germinated foods such as sunflower walnuts, Brazil nuts, tahini, avocado, etc), Frederic Patenaude: We greens, flaxseed sprouts, hemp sprouts and there is no need to consume flax seed oils certainly do not need these oils, so on. In such foods, the fatty acids are or other concentrated sources. as we can simply eat the whole foods the already broken into chains so that the body oils come from and get better-quality does not have to go through the enormous Natalia Rose: There is no benefit nutrients in a natural form. Oils are refined work necessary to do this. If one consumes to taking in extra oils, flax seeds and and packaged foods and can in no way be an appropriate raw food diet and is vigilant so on. They are difficult to break down and superior to whole fatty foods such as raw about utilizing a wide cross section of the average aspiring raw foodist is going nuts and seeds. Using oil simply adds too foods, fatty acids are easily obtained. to get more than enough good fat from a much fat to the diet, as two tablespoons of day’s worth of raw meals. oil can contain as much fat as is present in Dr Doug Graham: A diet a whole avocado. predominated by fruits that supplies Where do you stand on the 3-5% of calories from tender green leafy issue of the higher quality Natalia Rose: Oils should not vegetables provides sufficient quantities oils, such as flax oil, olive be used therapeutically outside of of our various essential fatty acids in oil, or any of the cold-pressed massage and aromatherapy. Let raw oils proper ratios to each other. We in the raw raw, organic oils? There are be what they are: helpful for creating movement should know that issues with three schools of thought on delicious salads. Let’s not turn them into omega-3 and omega-6 ratios are really a this: that we need them, that some kind of miracle food and encourage cooked-food eater’s problem. they’re optional extras, and the consumption of more dense fats that that they’re harmful. Where will only slow you and your cleanse down. Karen Knowler: If people are do you stand on this issue not sure that their nutritional needs and what is the reasoning In the next issue we look at the myths are being met in the EFA department it’s behind this? and questions surrounding protein and better to be on the safe side and take small the raw diet.

26 Get Fresh! Volume 3 Issue 4 | Summer 2006 INTERVIEW | bERNADETTE BOHAN

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. 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 Bwas 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 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 © iStockphoto.com/JackValley “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

Get Fresh! Volume 3 Issue 4 | Summer 2006 27 INTERVIEW | bERNADETTE BOHAN

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.

It appears her alternative prescription for health is working. She has been cancer-free for six years. She visits her oncologist every four months for a check-up but rarely goes to her GP. She never claims to be cured, though. “They tell you you’re clear,” she says, “but what I learned was that you’re never clear. You stay vigilant and you stay on your nutritional therapy. The one thing I’d say to people with the disease is: “Educate yourself.” Knowledge is power and when you educate yourself, suddenly you start to find out what’s going to work © iStockphoto.com/Pleio/plasmatic-t2 and what is effective.”

28 Get Fresh! Volume 3 Issue 4 | Summer 2006 FEATURE | detox plan Lighten your load this summer With summer in full swing, markets and gardens are brimming with luscious ripe fruits and vegetables. If you have ever thought about embarking on a cleansing program, now would be the time to do it, says Nomi Shannon.

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 Wyour 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 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 © iStockphoto.com/aloha_17/Blair_witch

Get Fresh! Volume 3 Issue 4 | Summer 2006 29 Special Feature Interview with

30 Get Fresh! Volume 3 Issue 4 | Summer 2006 Interview with Natalia Rose is a certified clinical nutritionist whose thriving and cutting edge Manhattan practice grew out of her desire to bring the benefits of raw food to the mainstream. Her programme is comprehensively outlined in her book The Raw Food Detox Diet: The Five-Step Plan For Vibrant Health And Maximum Weight Loss. By Sarah Best

Where are you from and how 17, my body morphed into the shape I had many times have you circled always wanted. I had found the magical the sun? combination and never looked back. I was born and raised in Encino, California, but went to boarding school and university In your book, The Raw Food on the East Coast. I’ll be 31 years ageless in Detox Diet, you place a lot of September. emphasis on the importance of transitioning at a comfortable feel heavy and lethargic but then my body Please briefly describe your pace. Please describe your own was improving on them. This is why you professional background. transition – how long it took you must never compare yourself with anyone While I have had clinical training in and what the various stages were. else. Know your stage and stick with it. As nutrition, the type of nutritional healing I Transition is so key. The way I eat today long as you are improving you can remain practice is very much self-realized. I have is a far cry from what I was doing when I at that level. Once you start to stalemate, also had a great mentor in Gil Jacobs, the started. I could never have done then what it’s time to step it up again. colon therapy guru. What I practice is not I do now or even imagined I would want to currently taught in nutritional and medical eat at the level I do now when I was in the At present, what does a typical disciplines at school and in text books. first few years of my transition. day look like for you food and This is all changing though. I sense a great drink wise? awakening is taking place which is very First of all the body is not clean enough It varies depending on the season but exciting. after decades of un-fit foods to eat purely typically I don’t take in anything other raw fruits and vegetables. Physiologically than water until between 2-5pm. At that What was your diet like pre-raw? you will have very uncomfortable detox time I drink about 30-50 ounces of Green Which foods were your dietary responses. Aside from the physical though, Lemonade (green veggies, lemon, apple staples then? there are the social and emotional reasons and ginger, per the recipe in the book). I would describe my former diet as that of for transitioning slowly. You need to eat Before dinner I’ll eat some raw beets and a typical health-aspiring American. I did what you enjoy and not feel like you are carrots and then when my husband comes what was suggested in the media. I ate lots missing out or depriving yourself. This is home we sit down to a candle-lit dinner of chicken and yogurt, treated grain as a where the transitional foods come in. You (the dining experience at dinner is very splurge and was just extremely conscious of don’t need to give up bread if you’re just important in my opinion). my calorie and fat intake. The deprivation starting out, but have sprouted grain bread I felt weighed heavily on me. I also had and save it for later in the day. You can still Dinner is always an oversized raw to work out strenuously to maintain my eat cooked fish if you want to as it does vegetable salad. Sometimes I add avocado weight which, even with all that effort and not interfere with detoxing for years in the and other times raw goat’s cheese. deprivation, was still 30 pounds heavier typical body. Once you get really clean, fish My salads are so mouth watering with than I am today. So it wasn’t as though all is not going to feel good in your system. unbelievably yummy dressings that I find the effort was even paying off. But until your body is clean enough to pick it very easy to make them the focal point up on that kind of subtlety you can have it of the meal. Sometimes I’ll have steamed When and how did you first if you want to. veggies or kombu (seaweed) noodles discover the benefits of eating a topped with an organic marinara sauce. high-raw diet? When I was transitioning, I was careful to The other thing I’ll eat cooked are baked It was Paul Nison’s book The Raw Life. I stick to the ‘light to heavy’ concept from sweet potatoes. They make a really quick picked it up in a health food store one my book and only eat cooked/transition exit from the body but provide that great day and set out to try it just as I had foods later in the day. But when that time comfort food experience when you want it. other diets in the past. But this time, it came, I would chow down! I could sock was really different. I loved the food and away 4-6 slices of sprouted grain toast or In the summer I’ll often juice during the the sweet treats. It was so much fun and a whole pound of fish. But the beauty is day and then do a great big fruit meal. I’ll incredibly delicious. In the book, he had that even though these quantities seemed have watermelon followed by papaya or an interview with Gil Jacobs and discussed huge, it was so much cleaner than the way any other fruit I’m craving and then dates colon therapy. Once I combined the raw I was eating previously that my body was or raw banana based ice cream for dessert. food with the colon therapy at Gil’s New responding with rapid weight loss and This is a feast of sweet, refreshing fruit and York based colon therapy center, Chakra vitality. If I ate those foods today, I would it makes me feel great the next day!

Get Fresh! Volume 3 Issue 4 | Summer 2006 31 Special Feature

What physical benefits have your living space psychologically supports you enjoyed as a result of your the diet because if you’re not feeling raw diet? sloppy with your home and life, you are These are too endless to name. In a less likely to be sloppy with your diet. nutshell, the ‘before’ Natalia was always struggling with her weight. I would get How old are your children, and the worst bronchial infections every year, how do they eat? suffered from horrendous break outs, was My daughter is 5 ½ and my son is 3 ½. borderline depressed and had very little They eat a lot of raw food and they eat a energy for someone of 20. The ‘after’ lot of transition foods like sprouted grain Natalia is a completely different being. I bread products, whole grain pastas and have the energy of a healthy kid. I have spelt cookies. They do like organic eggs not had a single bronchial infection in and goat’s milk products as well. I nursed nearly a decade and I feel naturally joyous them both for about a year and kept them even in the midst of upheavals. 100% raw for their first year and a half or so. They are very healthy children. I never How has it affected you mentally, worry about them being exposed to sick emotionally and spiritually? kids or getting dirty. Their internal terrains Over time, this way of living has changed are clean so they never ‘catch’ anything. my way of seeing the world. First, I realized They have never had the need for that almost everything I had been taught antibiotics and never had any ear, eye or about life, spirituality, love, relationships, bronchial infections. Aside from educating cooked animal flesh is a damaged protein and so on was wrong. Seeing myself as a them about why we eat this way and why I so it is not a good source of complete holograph of my world forced me to open protein to begin with. Raw animal flesh my eyes to what modern living was doing carries the vibration of death and the to all sentient beings and mother earth. “What people need to adrenaline of the animal that was killed I have found this type of awakening to understand is that cooked which cancels out any benefit it could have. be very common among people who get We are vibratory beings (matter is light and into this lifestyle. It’s near impossible to animal flesh is a damaged light is energy vibrating). Therefore in my comprehend the reasons for eating this protein so it is not a personal and professional opinion, animal way without seeing the bigger picture. flesh, with its inharmonious vibrations is good source of complete damaging to the human field in all cases Once you reconnect with truth, the truth of and is unfit for our consumption. everything around you starts flooding into protein to begin with.” every aspect of your life and perception. So You are a great example of it has not re-designed only the blueprint do not believe in killing animals for food in someone who is successfully of my body but rather the blueprint of my the modern world, I am not militant with bringing the raw way of eating life. This has such far reaching ramifications them at all. If they go to a party they can closer to the mainstream. Can you – particularly as an author, teacher and have the cake and pizza. They’ll usually envisage a day when eating 70+% mother – because what I do, think and have a sore tummy and a runny nose the raw is no longer a rare exception teach directs others. We all do this in our next day as their healthy little bodies but is a dietary choice adopted by own immediate environments. So we have quickly go to task pushing out the poisons a significant proportion of the to be really responsible about what we are but they learn from it and they appreciate population – and if so, how far transmitting to others. the sumptuous, fresh food they get to away do you think that day is? enjoy every day! Yes, I absolutely can. This is where the There is a great bit in the book modern world is heading. People are where you observe that clutter Although there are many reasons hitting rock-bottom with their health on the inside (i.e. in our bodies) people choose not to follow a and are being forced to revise everything tends to manifest as clutter strict vegan diet and you make it they thought they knew about health and on the outside (i.e. in our lives/ clear that this is not necessary weight loss. Pharmaceutical drugs are not environments), and that cleaning for success on your program, going to be an option one day as they up the inner terrain often leads have you seen any evidence that are revealed as a highly toxic death trap. to a powerful drive to clean up some people have an actual As this happens everyone will start to see the external. So many have found biochemical need to consume that if they want to look and feel well, not this to be true! How would you animal protein? Or could any to mention be fertile and virile, they are explain this phenomenon? human being theoretically meet going to have to eat and live this way. Eating fresh foods is like shining a light all their amino acid, essential in the dark. When light pours into your fatty acid and other nutritional What are your plans for the life and you start to see how great the needs on a high-raw or raw future? Do you have any projects light is, you simply want the light to shine vegan diet? in the pipeline that you’d like our everywhere in your life. It also shows I truly believe that unadulterated man/ readers to know about? you where the darkness is – the clutter woman was designed to thrive on pure I have a new book in the works which in your life is a symptom of a deeper water, air, sunlight and love. But we are is scheduled to launch in December of disorganization and emotional turmoil not in this state today. Our cells and DNA this year. 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 © iStockphoto.com/pamelajane

32 Get Fresh! Volume 3 Issue 4 | Summer 2006 RAW BEAUTY Cosmetic procedures: Beauty’s Friend or Beauty’s Foe?

If you’ve ever been tempted to resort to plastic surgery to help you look younger, think again says Tonya Zavasta. The raw foods lifestyle will give you better and longer-lasting results with none of the side effects or risk factors.

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 Rretreat. 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. © iStockphoto.com/czardases 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.

Get Fresh! Volume 3 Issue 4 | Summer 2006 33 RAW BEAUTY

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 the organs inside. Cosmetic surgery won’t Michio Kushi. If a woman is naturally beautiful in middle make you younger. Actually, given any life or later, she must be doing something surgery, your body will age a great deal. According to Oriental diagnosis, hollow right. When we learn a woman is much Biologically, you will get ‘older’. A washed- depressions running from the corners older than we expected, we’re usually out look and thinning hair will vividly of the mouth to the sides of the chin both amazed and fascinated. We see her manifest that your body has been under indicate severe colon problems. But resistance to aging as a promising victory siege. Facelifts and associated procedures instead of changing our eating habits,

© iStockphoto.com/cathyclapper2 over the ravages of time, and it gives do take years off your face temporarily, but we want to mask them with collagen us hope. If she did it, I can do it add years to your body permanently. injections. A pronounced frown line too. When we learn that the between the eyebrows is a sure sign that youthfulness we see results Still looking at surgery as a way of catching the liver is in deep trouble. Yet we inject from cosmetic surgery, youth’s tail? Your new, brief youthfulness Botulinum, a paralytic, into the muscles we’re disappointed. will still be only superficial. Consider…if of the forehead to temporarily paralyze We were so intrigued, you feel you’ve aged a lot, even after them, eliminating the body’s ability to but all for nothing. Our a facelift, you’ll still remain old – but frown, forcing muscles into relaxation, fascination was wasted – now with stretched skin and a slimmer and smoothing a furrowed brow. Paralysis it was only the surgeon’s purse. You’ll fool strangers, but only for – the very word is chilling. Childhood polio skills we were admiring. a moment. At first glance, a person with paralyzed the hand of a friend. Her hand Now we judge: She’s just a facelift looks young, even handsome. looked lifeless, unnaturally pale. When another desperate victim, A closer look shows a subtle distortion, does a paralyzed, frozen forehead begin dreading aging. something not quite right. to pass for beautiful? Botulinum is one of the deadliest poisons known. In Botox When different parts of one’s body suggest procedures, the poison is hugely diluted, different ages, they appear aesthetically so it won’t kill you instantly. This doesn’t mismatched – like a new patch sewn on change the fact, however, that you’ve put an old dress. Even a little strangeness into your body a substance which doesn’t in appearance invites more scrupulous belong there. examination. People tend to stare at such faces to see if they can discern what’s been One Botox advertisement says: “The done. These aren’t admiring second glances most common side effects are headache, – they’re the kind of looks given to oddities respiratory infection, flu syndrome, and at a carnival. Now, they’ll look at many nausea.” These are all signs that the body is other places that cry out your age – hands, trying to counteract poison. Doctors assure neck, hair, eyes, elbows... From that patients that any screw-ups will eventually moment, they’ll be impressed not by your disappear. But at what cost? The already

34 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 35 troubled liver has to work overtime. And after months of the body’s heroic efforts to rid itself of this deadly toxin, symptoms of paralysis wear off. Time for another injection!

Dark circles under the eyes signal that the liver is struggling with an overload of toxins and kidney malfunction. Bags and puffiness around the eyes are signs of fluid accumulation and poor circulation in that area. Yet we are advised to use Preparation-H to reduce the swelling. Preparation-H brings additional poison that the already overburdened liver and kidneys must work to eliminate.

“As goes the liver, so goes the body!” — Anonymous

For cosmetic purposes, we treat varicose veins with sclerotherapy – a concentrated © iStockphoto.com/Danijelm solution of saline injected directly into the vein. This is irritating enough to we become its slave, and then we’ll be if something still wants correction—some cause obstruction of the blood vessel and blamed for having done it in the first place. folds of the skin that still bother you, say— connecting branches, with a permanent Cosmetic surgery is just another fad, but then consider surgery. Your less-involved closure of dilated capillaries. Afterward, unlike torn jeans or big hair, there’s no procedure will cause your body much less varicose veins seem to vanish. Of course going back. trauma, and you’ll emerge looking more they do – they can’t carry any blood! We natural. The positive results of a facelift forget that the network of capillaries and You might fool a few eyes. But you’re still cannot last forever. And the negative veins deliver oxygen and nutrients to the aging. After skin is stretched, the overhang effects can’t be completely undone. I am cells. Sclerosis of the blood vessels affects is cut off, and you will have to get away asking you to give the raw foods lifestyle circulation in the legs. As less blood flows with thinner skin for the rest of your life. a try. You might be surprised how few if to the lower extremities, the oxygen- If you keep this up, in time you’ll be down any faults will be left for even the most deprived tissues become painful. The to the last couple of dermal layers. Finally, zealous surgeon to correct. The results may body will shift the work of closed veins to the day comes when your skin can’t be astonish you. And you’ll like yourself the neighboring vessels. It is only a matter of stretched further. You’ll then look worse way you are. time before more veins will bulge because than your peers who’ve have had no of this additional overload – a vicious cycle cosmetic surgery. There’s nothing sadder When people learn my age, they begin to that cannot end well. than an elderly woman whose surgically stare at my face. I feel relaxed. “Look as stretched face cries out how desperately much as you want.” I can’t imagine how We try to get rid of age spots on our hands she wanted to look young. insecure I’d feel if I’d had something done. by using hydrogen peroxide, peeling with The shame and guilt that can accompany trichloroacetic acid, or freezing them As cosmetic surgery techniques improve, so cosmetic surgery gives way to the pride and with liquid nitrogen. Those blotched does our eye for spotting an altered face. dignity that come with my lifestyle. Beauty, areas of dark pigmentation with distinct, No one wants to be fooled, especially on health, and youthfulness are all intimately irregular edges, which seem to appear beauty. The more people resort to cosmetic connected. Taken together, they’re your out of nowhere, are also called liver spots. surgery to reverse signs of aging, the more guide for deciding whether what you’re The pigment originates in the damaged they’ll recognize natural beauty in the doing is right – when you achieve one, are membrane material within the cells. The mature woman. Nowadays it’s seen as a the other two in danger? formation of age pigment takes place not sign of an open mind to resort to surgery. only on the skin, but also throughout the But as real beauty becomes rarer, it will Tonya Zavasta is the author of Your body, in the liver, heart, skeletal muscles, grow in value. Celebrities boast about Right To Be Beautiful: How to Halt and adrenal glands. But its build-up is surgical transformations because they’re the Train of Aging and Meet the Most most pronounced in brain cells. Spots still expensive, even prestigious. But when Beautiful You and it’s sequel Beautiful surfacing on the skin are only the tip of an even a person on welfare is able to have a On Raw: Uncooked Creations. In her iceberg. Since age pigment accumulation is facelift, the practice will lose its glamour. books and seminars Tonya takes a accelerated in Alzheimer’s patients, these We’ll be back where we started. Cosmetic stand as an ambassador for plain- spots everyone wants to mask should call surgery will be seen for what it really is looking women in their quest for for action – senility might be waiting to – the invasion and mutilation of the body physical beauty. If you have a beauty strike. – and routine cosmetic surgeries will be question or would like to share condemned. This shift has already begun. your testimonial of physical There’s always a tradeoff with cosmetic The evidence comes from a curious corner: transformation, email tonya@ procedures. You might look better for The men’s magazine Perfect 10 goes to beautifulonraw.com More info your age, but at some point you’ll end great lengths to verify their models have www.beautifulonraw.com. up looking worse. A first facelift wants a had no surgical work done. Tonya’s books are available second, then a third…in the end your face from The Fresh Network. Call becomes a mask. It will matter—even when I do not condemn cosmetic surgery as a 0845 833 7017 or visit you’re 70, 80, or 100. As long as you’re practice. I’m against it only as a means of www.fresh-network.com. a woman, your appearance will matter addressing aging. Get to your optimum to you. First lured into cosmetic surgery, natural health and youthfulness first. Then,

34 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 35 SPECIAL FEATURE | tOP tEN HEALTH MYTHS Is that so?

Frederic Patenaude busts some popular health myths

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 Imisleading 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.

36 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 37 SPECIAL FEATURE | tOP tEN HEALTH MYTHS

You can’t sustain yourself on The fact that these foods come from a that entire 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

© iStockphoto.com/nano/zibistanczyk/winterling/PhotoEuphoria/blackie 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

36 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 37 Nutrition and peak performance Nutrition and In urj y

bohydrate from different foods enters the bloodstream. This is commonly viewed as a simple but relatively accurate assessment of the food’s impact upon blood sugar. In reality, it is not an accurate assessment because glycaemic index does not take into account the amount of sugar that is found in a par- In the first of a two-part series, ticular food, only the quality of the sugar. Dr Doug Graham looks at Regularly overlooked when evaluating how what you eat can affect glycaemic response concerns is glycaemic how quickly your body heals load. Glycemic load is calculated as the percentage of carbohydrate content (by from injuries of all kinds. It is by using this ‘weakest link’ concept weight, minus any fibre) multiplied by its that you can make the most recovery glycaemic index value. Due to the fact that progress with the least amount of effort. the weight of fruit is derived primarily from 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, Ito 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 • Creating as little work as possible Watermelon 72 4 overall functioning of the wheel. The same for your digestive system in 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 • Eating the foods that come closest Bananas 52 12 program is only as good as its weakest link. to mimicking our nutritional needs in their nutritional make-up Cous cous 65 23 The interesting thing about this idea is that we often fall into the trap of thinking • Remaining well-hydrated Sweet potatoes 61 27 that strengthening our strengths will make our total program better, but this is simply • Avoiding foods or other substances Spaghetti 42 20 not true. Once again, picture the wagon that exert a negative influence 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 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

© iStockphoto.com/kati1313/chloeclogs 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

Get Fresh! Volume 3 Issue 4 | Summer 2006 38 © iStockphoto.com/nano/zibistanczyk/winterling/PhotoEuphoria/blackie 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 • Adrenals: Phosphorous is leached must be heavily diluted in order to be and many other aspects of performance from the adrenal glands as a 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 • Thyroid: The by-products of achievable rate. levels (blood sugar levels) inhibit healing fermentation, alcohol and acetic 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. • Acrylamide: When complex also tend to dehydrate the body. All living We do not produce much ptyalin, however, carbohydrates are heated in the 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 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. He can be reached at:

Also known as a ‘saladacco’ or ‘spiralizer’, the spiral slicer is Written by Karen Knowler a small kitchen gadget that almost effortlessly enables us to create ‘angel hair spaghetti’ from raw vegetables and thicker ‘pasta’ twirls (also known as ruffles) from (raw) hard fruits and vegetables. Commonly found in most raw food enthusiasts’ kitchens, the spiral slicer has also been hailed by Dr Gillian McKeith of ‘You Are What You Eat’ fame as her new favourite gadget, as she’s found it a brilliant way to reduce processed carbs and increase intake of fresh raw vegetables.

What is a spiral slicer? pasta alternatives, or if you just fancy The spiral slicer is a small handheld adding another texture or dimension to machine, made primarily from plastic, your raw fare, this machine will fit the bill. which requires no electricity, and is very And while the ruffles are attractive and the simple to use. It stands just 9 inches high gadget is therefore versatile, being able to and 7 inches in diameter (it is a circular make spaghetti in this way, and create a machine), and comprises of 3 main parts: great tasting sauce like the ones opposite, The lid (with turning handle), the cutting/ can add new and interesting meal options slicing disc which sits half way, and the to your menu. base, which acts as a bowl. On the side of the machine about half way up sits How do I get started? a tiny lever which is flicked left or right Although very easy to use, many people, depending on which thickness of pasta you on first use at least, think their machine wish to create. may be faulty! This is because the instructions inside the box are not How does it work? brilliantly clear, and also there is A simple design top and bottom, the real a technique, albeit simple, which work goes on between the manual turning needs to be applied to get the slicing of the fruit or vegetable and where it hits action right. the blades. The two blades are set within the central white mount, and, according to First of all, you need to select the which way the lever has been flicked, the right fruit or vegetable for the second ‘blade’ – which is really a set of tiny task at hand. If you are aiming metal spikes on a small plastic stick – will to create the thin angel hair become active or inactive depending on spaghetti, then only hard vegetables the switch setting. will work, and they must have a decent width The first blade, the fixed one, is the first to to them, but not be be hit, and this thinly slices the vegetable, too wide either! The the other – the one with the small spikes ones which work best on it, affects whether that slice is then for this are: carrots, yams, sweet more thinly sliced into the fine spaghetti, potatoes, courgettes (zucchini), or goes through uncut and retains its newly marrow and beetroot. If you’re formed ‘ruffle’ state. aiming for the decorative ruffles, then any hard fruit or veg seems to Either way, as the vegetable is cut, it work well. falls down into the bowl below, where it collects safely and hygienically. Once full, When you’ve chosen your you simply empty the bowl and carry on. vegetable, the next step is to top and tail it so that it stands about 3 When should I buy one? inches tall and is cut in such a way If you’re starting to get bored by that the top and bottom edges are uninspiring salads, want to get yourself, both completely flat – just like a your partner or children onto healthier tree trunk.

40 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 41 Next, position your chosen vegetable so Raw Bolognaise Sauce that the bottom edge is placed firmly and Serves one large portion or 2 small centrally on top of the single white spike in the middle section, then lower the domed lid down so that the plastic spikes (set on 3 cups diced tomatoes Blend all ingredients together until quite smooth (a the circular white disk) push down onto the 2-4 dates for sweetness few chunky bits can be good!). When blended, pour on top edge of your vegetable, thus wedging top of spaghetti and top with some pitted and halved 1 tsp. Celtic sea salt (optional) it firmly between the lid and the middle black olives and some chopped basil. If you do not have section. 1 Tbs. Italian seasonings (dried) a Vita-Mix blender you will need to soak the sun-dried 1 handful fresh basil tomatoes in water before blending to soften them. Next, twist the lid until it clicks into place, 11/2 cups sun-dried tomatoes thus sealing the unit. 1 tsp. minced jalapeño pepper Finally, with everything secure and your (optional) veggie standing firmly upright, place 1 medium clove garlic your palm flat on the circular part of the handle and move it in a clockwise direction around and around, gently pressing down so that a gentle pressure Green Pesto Sauce is continually applied. Assuming you’ve Serves one large portion or 2 small got it right, you’ll then start seeing your pasta fall into the bowl below. 1 cup pine nuts or macadamias Blend all ingredients together until smooth. According If you find that you’re getting the thicker (or a combination) to your personal taste, add more nuts for a deeper/ pasta ribbons when you want fine 1 cup olive oil creamier flavour, more oil for an oilier texture, spaghetti, then simply flick the lever and more basil for a stronger flavour, or more water if Half a handful of basil watch the next batch come out as spaghetti it’s too rich. Pour onto your spaghetti and toss well – and you’re away! 1 clove garlic for even coverage. Where to buy Water to taste Spiral slicers are available from The Fresh Network for £24.99 (5% discount on all kitchen equipment for those with the Fresh Discount Card). See www.fresh-network. com or call 0845 833 7017 to order. Price correct at time of going to press.

My personal favourite vegetables for using in conjunction with a sauce is either marrow or courgette as both soak up flavours very well and have a very mild flavour themselves which doesn’t interfere with the flavour of the sauce.

Here are recipes for the two most commonly used dressings for veggie spaghetti, the classic bolognaise sauce

and a delicious green pesto sauce. iStockphoto.com/PaulCowan ©

For both recipes, to make the spaghetti simply take your spiral slicer and set it on the fine spaghetti setting.

40 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 41 Special FEATURE | PICNICS Raw Picnics How to create the perfect summer spread, by Russell James

f there’s one situation that lends itself to eating raw © iStockphoto.com/jsnover food, it’s being outside in warm weather. What could be better Ithan eating your favourite food with the sun on your face and a cooling breeze in the air? Now, I know that if you’re in England, the opportunities to experience warm whether can be few and far between but with summer now upon us, it’s the perfect time for a raw version of that English institution – the picnic!

The probable origins of the word ‘picnic’ are thought to have come from ‘picking’ food during the early outdoor social gatherings in Europe dating as far back as medieval times. The French word ‘piquer’ means to pick at food and ‘nique’ means something small of no value. There are also references to picnics that evolved from meals eaten indoors, where everyone present had contributed some food, not unlike the raw pot lucks many people will be familiar with.

Wherever picnics evolved from, they provide an excellent setting to enjoy a variety of simple, organic, raw, fresh food with no set courses and with the emphasis on simplicity and fun!

42 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 43 Sweet Potato Crisps Spicy Garlic Flavour Makes enough for 2-3 dehydrator trays

3 cups sweet potato, sliced thin on a mandoline 2 teaspoons garlic powder ¼ teaspoon cayenne 1½ teaspoons Nama Shoyu or Tamari

1 In a small bowl mix Nama Shoyu, garlic powder, cayenne and water to form a paste.

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.

3 Lay out slices on a mesh dehydrator tray.

4 Dehydrate at 110 degrees F. for approx 6 hours or until crisp. The timing will depend on how thin you sliced the sweet potato.

Salt & Vinegar Flavour © iStockphoto.com/matka_Wariatka Makes enough for 2-3 dehydrator trays

3 cups sweet potato, sliced thin on a mandoline ¼ cup apple cider vinegar 2 tablespoons tamari 2 tablespoons Celtic sea salt or Himalayan crystal salt

1 Marinade sweet potato slices in vinegar and tamari for 2 hours.

2 Remove sweet potato from bowl and lightly sprinkle with salt, ensuring an even covering.

3 Lay out slices on a mesh dehydrator tray.

4 Dehydrate at 110 degrees F. for approx 6 hours or until crisp. The timing will depend on how thin you sliced the sweet potato.

42 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 43 Special FEATURE | PICNICS

2 cups sprouted chickpeas 2 cups sprouted chickpeas ½ cup almond butter ¼ cup almond butter 4 tablespoons lemon juice ¼ cup lemon, peeled and pips 1 cup fresh coriander removed 1 pinch cayenne ¼ cup sun dried tomatoes 1 teaspoon lemon zest ¼ cup red onion 1 teaspoon paprika Water as needed 2 cloves garlic ¼ teaspoon Himalayan salt Process all ingredients in a food processor and add enough 1 soft date water slowly until a creamy but ½ teaspoon Nama Shoyu or chunky consistency is achieved. Tamari

Process all ingredients in a food © iStockphoto.com/jsnover processor. Add filtered water whilst processing to achieve a creamy consistency.

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. 2 avocados 5 Divide the mixture in two and place on Paraflexx sheets, on 3 tablespoons Herbs de dehydrator trays. Provence 6 Use a spatula to spread the mixture evenly to all 4 sides and 2 tablespoons marjoram corners of the Paraflexx sheet. If mixture is too sticky you can wet the spatula to make things easier. With a knife score the whole thing into 9 squares.

7 Dehydrate for 2 hours and then remove the Paraflexx sheets by placing another dehydrator tray and mesh on top and invert so that your original sheet of bread is upside down. That will allow you to peel the Paraflexx sheet off and continue to dehydrate the underside of the bread.

8 Dehydrate for approx 8 hours more (do this overnight so you’re not tempted to eat it before it’s ready) or until bread feels light in your hand. If the pieces don’t fully come apart where you scored, use a knife to cut them.

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

1 Juice the watermelon, oranges, pineapple, nectarines and berries. 2 Transfer juice to a high speed blender with the mango and blend!

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, about 1 hour. 1 1/4 cups water soaking water 1 cup almonds, soaked for 8 to 2. In a shallow bowl, whisk together the onions, olive oil, tamari, Marinated Mushrooms 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 1 sliced /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 the remaining cream has been mixed in, or it will become frothy. It should just be mixed in.

7. Gently squeeze the zucchini to remove the salt and excess moisture, and toss with the remaining sliced mushrooms and cream sauce.

8. Put the stroganoff in a glass baking dish and place it in the dehydrator set at 135 degrees F. for 1 hour. Serve warm. © iStockphoto.com/FOTOGRAF-77/Plus

46 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 47 Parsnip Latkes Serving Size: 6

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/ cup pine nuts 2 apples, cored and chopped 2 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 and place them on a non-stick dehydrator sheet. Dehydrate for flax 1/4 teaspoon cinnamon 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 tablespoon chives, minced 1/2 cup pine nuts 3. To make the applesauce, combine the apples in a food 1/2 cup cashews, soaked 1 tablespoon flax oil processor and process until it forms a smooth sauce. If the 1 1 tablespoon onion powder /2 cup water 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 tablespoon light miso 1 teaspoon crystal salt 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

Cherie Soria of the Living Light Culinary Arts Institute.

Cabbage Apple Salad with Mustard Lemongrette Serving Size: 6

Mustard Lemongrette Salad 1/4 cup olive oil 1 apple, julienned 1. To make the dressing, combine the ingredients for the 2 tablespoons red onion, 1/4 cup lemon juice Lemongrette, and blend. minced 1/2 head cabbage, finely 2. Toss the julienned apples in lemon juice and set aside. 1 lemon, juiced shredded 2 tablespoons light miso 1/4 cup parsley, minced 3. In a large bowl, combine the cabbage, parsley and dressing. Add the apples and toss again, gently. 1 teaspoon sucanat 3 tablespoons pine nuts, for 2 tablespoons Dijon mustard garnish 4. To serve, mound the salad into radicchio bowls and garnish 1/ head radicchio, for serving 1/4 teaspoon crystal salt 2 with pine nuts. bowls 1/4 teaspoon fresh pepper

46 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 47 Foods to feed the soul

Creamy Borscht Yield: 3 cups (2-3 servings)

Borscht Cashew Crème Fraiche 1/2 cup almonds, soaked for 8 1/2 cup cashews soaked 1 to 3 1. Put the soaked almonds and water in a blender and blend hours, rinsed, and drained hours and drained to form a smooth batter. Put the batter in a mesh bag and 1 cup water 1/4 cup purified water, or as squeeze out the cream. Reserve the almond pulp for another recipe, if desired. 1 cup beet juice needed 2 tablespoons lemon juice 1/2 cup orange juice 2. For the borscht, combine the almond cream and all the 1 tablespoon lemon juice 1/2 teaspoon onion powder remaining ingredients specified as Borscht in a high-powered blender, and blend until completely smooth. Chill for at least 2 1/4 teaspoon garlic powder 1 tablespoon light miso hours. 1/ teaspoon solar-dried sea salt 1/2 tablespoon ginger juice 4 3. For the crème fraiche, blend all of the ingredients specified. 1 rib celery, chopped 1 date, pitted 1 teaspoon onion powder 4. For the concasse: combine the finely diced apples and pinch cayenne pepper Concasse cucumbers with the minced green onion. 1/2 cup finely diced apple 5. Prior to serving, top the borscht with the apples, cucumber 1 /2 cup finely diced cucumber concasse and one or two tablespoons of the crème fraiche. 1 tablespoon minced green onion 6. Store in a sealed glass jar in the refrigerator for up to one day. © iStockphoto.com/Stepanoff Beetkraut Serving Size: 8 8 medium beetroots, peeled 1. Shred beetroot and place them in a large jar or small crock.

2. Pour 1/4 - 1/2 cup water over the top. © iStockphoto.com/ra-photos 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.

48 Get Fresh! Volume 3 Issue 4 | Summer 2006 RAW EATING Make Pies (and influence people)

The way to a person’s raw heart is through their eyes and their stomach, says Debbie Walker.

e’ve all had those moments when you start explaining to Wsomeone 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.

People are far more easily influenced in their understanding about raw foods

when they see something that they either © iStockphoto.com/redmal recognise as being an old favourite, or looks so delicious that it really would be hard for them to turn down. I find pies or when I first went raw I would only eat fruit Pies are great for sticking in a little lunch tarts come firmly into this category. When as it was, I didn’t know what else to do box with a spoon; they are filling and a something looks and smells delicious we with it. I really missed eating cake, but now slice will probably take you through the all know how our minds and bodies tend I have become the fruit pie queen even my afternoon. Or as in my case take the lot to react. Pies are one of those quick and Mum is asking me for recipes! The great and share it with everyone in the office. All easy winners, and to be honest I never tell thing about making a pie is that once the the women will take the recipe, and you people they are raw; I just say if they ask nut, seed and dried fruit base is made in will have influenced people to be a little “I’ve not cooked it”! the food processor, there is nothing that bit raw without even trying. can’t become a great pie. So now, where once I would watch a One of my friends is always complaining football match and eat a cheese and onion To my friends’ pizza evening I took that his kids eat nothing healthy, so pie at half time, now it’s mixed vegetables banoffee pie – no one even realised it was when he brought them to visit me in dehydrated on a macadamia nut crust with raw! And it was far easier to make than only ten minutes I had them eating nutritional yeast and tahini cheese on top. the real thing. Tahini or almond butter blueberry cheese cake. He rolled his eyes Half times have never been so healthy, and blended with vanilla and bananas poured when he saw it telling me I shouldn’t be unlike in the old days, if I’m staggering over a nut base with sliced bananas on top. encouraging them, then proceeded to help home after the match its because I’ve eaten For our tropical party I made a mango pie: himself! With only blueberries, manuka too much! mangos blended with lime and coconut, honey, and cashews in the topping how with strawberries sliced and layered. All of bad is that? I probably managed to get I find raw pies really come into their own as my friends went wild for that one... more fruit and nuts into them in the half desserts, and let’s face it, who wants to eat hour they were round at my house than he dinner when they can have dessert instead! This year’s birthday pie for me was Alissa had managed all year! I have always loved desserts. My mum Cohen’s chocolate torte. I made two so made the greatest cakes and crumbles but that I had one I didn’t have to share! By making things that people easily Everyone thought it was chocolate soufflé recognise and that look amazing, you can © iStockphoto.com/Mosaicmouse and it disappeared quicker than the actual far more easily convince your friends that birthday cake my friends had brought. I’ve being raw is a delicious pursuit. Often got to the age, though, when I only have actions speak louder than words! one candle. Nowadays if I put them all on there I would have to call the fire brigade Debbie Walker is a coach for Direction in to help me put them all out, and I didn’t Coaching, and assistant HR Business make enough to share with them as well! Partner, and an NLP practitioner. Contact her at: I’ve been taking my favourite which is pear [email protected] pie to work for my lunch for the past week. www.deborahwalker.co.uk 49 Living foods in your kitchen Get to know: Your grains

ElaineElaine ElaineBruceBruce investigatesinvestigatesBruce investigates thethe manymany the benefitsbenefits many ofof grainsgrainsbenefits andand explainsexplains of grains howhow and theythey explains cancan bebe how incorporatedincorporatedthey can intointo be aa incorporated livingliving foodsfoods diet dietinto a

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 Gnutrient 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 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.

© iStockphoto.com/Sveta 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.

Sprouted Essene Bread Soak 4 to 6 cupfuls of wheat berries overnight and let them sprout until the shoots are the same length as the grains. Grind them in a food processor, and spread the paste on dehydrator sheets. Dry at 40 degrees until crisp. Store in an airtight tin. If you prefer a sweeter and chewier version, mix with 2 or 3 cupfuls of finely grated carrot before drying. You can also you watch your intake of oils and nuts and add a few raisins. This version will not keep seeds, but for meat eaters this is the area so long and is best stored in the fridge. to cut down. A change in this direction should enable you to reduce insulin greatly, Millet with squash but don’t do it without getting your This recipe is wonderful with summer doctor’s assessment of your reduced need squash fresh from the garden. Soak and for insulin. drain 2 cups of millet then cover with cold water, add a piece of kombu seaweed for Grains to help a sluggish liver flavour and for the minerals, and gently and gall bladder bring it to simmering point. As soon as it An overworked liver can result in sediment simmers turn off the heat, fit the lid and or stones in the gall bladder, causing leave it to absorb the liquid. You have the indigestion and flatulence, chest pain, option to slow roast the squash and serve shoulder tension and a bitter taste. To it hot in chunks on a bed of warm millet, correct this gradually and naturally, avoid or to grate it raw, dress with a squeeze heavy meat and dairy products. If you of lemon juice, heap it on top of are already vegetarian, vegan, or high the millet and serve at once. raw, avoid peanuts and either reduce Whether raw or roasted drizzle consumption of other nuts and seeds or cut with olive oil and serve with a them out altogether for a while. For all, eat side salad of dark green tasty just unrefined grains, vegetables, fruit and leaves such as rocket, mizuna legumes for at least two months. Add some greens or watercress. specific foods which dissolve gall stones, such as radishes, and take flax oil daily. Your checklist of grains • Amaranth Whole grains for your heart • Barley Whole grains contain what you need • Buckwheat for a healthy heart, especially rye, oats, • Corn amaranth, rice, buckwheat and sprouted • Millet wheat. These give you the niacin which is in • Oats all grains, particularly brown rice. Vitamin • Quinoa E is also in all grains, especially in sprouted • Rice wheat, while the rutin in buckwheat • Rye strengthens the arterial walls. • Wheat • Spelt Some other benefits • Kamut from using grains Some grains, especially whole wheat, oats For more recipes and for therapeutic and brown rice, have a gentle but definite uses of the Living Foods Programme effect in calming the mind, and help refer to the book Living Foods for insomnia. For best effect use a very simple Radiant Health by Elaine Bruce. diet for a while. Avoid alcohol, sugar, Available direct from the UK Centre complex meals with many ingredients, spicy for Living Foods. www.livingfoods. and rich foods, coffee and eating a large co.uk. Mention this article for a meal late at night. postage-free copy. Also available from The Fresh Network. Elaine Bruce is Recipes the founder and director of The UK Tabouleh using raw sprouted quinoa Centre For Centre For Living Foods. Wash and rinse a cupful of quinoa, and let An experienced naturopath, Elaine it sprout for 24 to 36 hours. Keep an eye has lived and taught the Living Foods on it. In hot weather the shoots can grow Programme for 25 years. She runs very quickly and they are not so good to experiential and detox courses and eat when they grow long. Soak them in also practitioner training.

Get Fresh! Volume 3 Issue 4 | Summer 2006 51 Consulting Room Special Should we worship the sun?

Prof Rozalind Gruben-Graham

This column is designed to provide you with an opportunity to pick the subject and have your own questions answered. Rozalind is one of the world’s leading experts on raw nutrition, healthy living and fitness. She has also been trained in counseling and specializes in women’s issues, fitness, and helping people heal from disordered eating.

I’ve heard that sunscreens A lack of natural light disrupts the are very unhealthy functioning of your hypothalamus, a small substances to apply to the skin, region of your brain situated between but I’ve also heard that the sun is its two hemispheres. The hypothalamus very damaging. Is exposure to sun enables communications between your fresh air around the body is also a basic healthy or dangerous? If I don’t central and autonomic nervous systems to requirement for cleanliness. use sunscreen how do I protect take place. It also connects your nervous myself against rapid aging and system to your hormone producing glands Anything that is good for you is only good skin cancer? and plays a major role in the switching on in appropriate amounts. The ‘more is and off of your appetite. During times of better’ motto, within any aspect of health Sunlight is as necessary to your health as sunlight deprivation, you may experience care, is unhealthy. Exposure to sun is no air and water. Your body is affected by full- disrupted eating habits that either exception to this rule. The detrimental spectrum sunlight in far more ways than manifest as overeating or a diminished effects of excess sun exposure have been you might realize. Insufficient exposure desire for food. Due to the influence of distorted, however, and heavily marketed to it will disrupt your physiological sunlight on your body’s production of by the manufacturers of topical sunscreen functioning. Your bones, libido, appetite, melatonin (a hormone) and serotonin applications. emotional health, cellular normalcy, (a neurotransmitter), your mood will cleanliness of skin, blood and lymph, as be adversely affected by a lack of full- Skin Cancer well as your ability to utilize nutrients spectrum sunlight entering your eyes. This It has become popular to consider the from the foods that you eat are all is one of the reasons why the wearing of sun as a primary cause of skin cancer. affected by sunlight. sunglasses is not recommended, except This assumption has many flaws. The when you need to protect your eyes from development of cancer cells is dependent The rays of the sun are needed to keep the glare of reflected sun (such as when upon certain conditions being present your bones strong because calcium is skiing) or to shade your vision for safe such as toxicity, excess fat in the diet, a major constituent of bone and your driving. compromised immune functioning, a lack body cannot process calcium without the of oxygen, and a negative emotional state. presence of sufficient vitamin D. Sunlight The ability of your body to protect itself enables your body to synthesize vitamin is yet another aspect of health that is The cells of your body actually depend D, which is why it is referred to as the dependent on sunlight. Full-spectrum upon sunlight in order to fully utilize ‘sunshine vitamin.’ Vitamin D is also sunlight enables your body to increase the oxygen. In the absence of adequate sun needed for the absorption of phosphorous, production and activity of its defences. exposure, the oxygenation of your cells an important mineral that your body uses A person who is sun deprived has poor is impaired. Cancer cells thrive in oxygen- for many things including the assimilation immune functioning. The sun’s ultraviolet starved areas while, in contrast, they of niacin (vitamin B3). Niacin is essential light is nature’s natural sanitizer. Its cannot survive where oxygen is present for orgasmic sexual experience. When ultraviolet rays function as anti-fungal in abundance. It has been discovered that your exposure to sunlight is insufficient, agents on your skin. The sun also disinfects when established cancer cells are exposed the consequent reduction in phosphorous your skin, blood, and lymph. If your skin to high concentrations of oxygen, their absorption can result in your experiencing is deprived of sunlight, it will not be truly growth and division slows down and severely diminished, or absent libido. clean regardless of how much you wash eventually stops altogether. This is just it with soap and water. The circulation of one of the reasons that sunlight is now

52 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 53 Consulting Room Special

“The ability of your body to protect itself is yet another aspect of health that is dependent Guidelines for Sun Exposure Maximise the exposure of your skin on sunlight. ” 1 and eyes to full spectrum sunlight as is appropriate for your skin type.

Maintain your awareness at all times 2 when exposed to sun and avoid burning.

If you are in the tropics, stay out of 3 the sun between 10am and 4pm, unless you have dark skin, or cover up with clothing.

Consume a natural diet of raw 4 organic fruits and vegetables.

Avoid all refined and processed oils 5 including those of plant origin, and including ‘raw’ oils.

Avoid using sunscreens in the form of 6 creams, oils or lotions. Instead, cover your skin with breathable clothing to protect it from too much sun. Wide brimmed hats are a useful form of

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 2 Consume a healthy low-fat (10%) raw Remember that to tan your skin there are three primary factors present in vegan diet that is naturally high in 15 is healthy but to burn your skin is the development of skin cancer: anti-oxidants always unhealthy.

52 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 53 CONSULTING ROOM

When I was staying with my grandmother she read a copy of Get Fresh! magazine that I had with me. To my amazement she expressed great interest in trying a raw diet. I am delighted but very concerned that perhaps at her age (72) it would not be good for her. Can you please advise me?

Congratulations! To have inspired your grandmother you must be a good example of the benefits of dietary improvements. Healthy living is never contraindicated and a raw organic vegan diet with the proper ratio of caloronutrients (80% carbohydrates, 10% protein and 10% fat) is ultimately the healthiest choice for everyone. You are wise to seek advice with regard to your grandmother adopting such a diet, as there are certain factors that need to be taken into consideration with older people.

If a person has been eating a diet that is

low in fibre for an extended period, it is © iStockphoto.com/PhotoEuphoria probable that the musculature of their gut will have undergone significant atrophy. Due to the fact that most older people in an attempt to communicate to you that This means that they will be limited in the westernized culture have eaten meals his needs are in some way not being met. their ability to process fibre and eating that are small in physical size but high Children of his age explore and experience of high fibre foods can result in intestinal in fat and calories for most of their lives, their world primarily through movement. distress and dyspepsia (indigestion). Many their stomach capacity will have become It is also a time when they are discovering older people have compromised teeth restricted. As the body ages it is prone to and developing their will. I suggest that and so have reduced ability to properly a gradual reduction in the elasticity and you encourage your son to be physically masticate their food. Poor chewing further pliability of its soft tissues. This means that active for a minimum of 20 minutes prior burdens the intestines from a mechanical a full return to a healthy stomach capacity to each meal. Activities such as crawling, perspective. is unlikely. Smaller, and more frequent walking or running to retrieve a ball, meals than the standard three times per climbing stairs, pushing a cart, or tumbling It is therefore generally best for an older day approach may therefore better suit an with you on the bed would all serve this person to transition gradually to a raw diet. older person. I applaud your grandmother purpose. Increasing the fibre content of their meals for her openness to making changes at this over a period of months is appropriate. stage in her life – she is an inspiration! This will quench his need to move before The softer fibre of fruits is generally better being expected to remain relatively processed by the older gut than the more My fifteen-month-old son motionless for some minutes. Physical challenging fibre of vegetables such as has become very defiant exertion prior to eating is also an excellent cabbage and broccoli. In the early stages, about sitting in his high chair at lifetime habit to develop. During this salads should comprise of soft lettuce and meal times. He will only sit and time of activity, I recommend that you cucumber. The latter can even be peeled eat for a couple of minutes before encourage your son to also exercise his will. until there is sufficient evidence that he starts crying and trying to get This is best done by allowing him to choose digestion is taking place effectively. The out of the chair. I have tried to the nature of his movement play, how he older person can then progress onto celery insist that he remain sitting there wants to move and in what way he wants and other more fibrous foods. Thorough for just five minutes, as I know to move any objects involved in his play. If chewing should be encouraged at all times that he must learn that he cannot this is facilitated, your son will then be far and the simplest of combinations utilized. always have his own way. But I happier to sit in the enforced confinement find it very distressing to fight of his chair. His need for movement will It is important to be aware that fruit will with him. Help! have been met and his right to express ferment in the gut if its passage through preference will have been affirmed. As a is delayed by a slow transit time (the time You are right to be concerned about this result he will more readily permit you to it takes for food to pass from the mouth situation. This is the time when your son dictate where he sits. down the entire intestinal tract). To is creating a relationship with food and minimize the likelihood of fermentation developing eating habits that can last a Please email your questions directly occurring, lettuce or lightly steamed lifetime. It is therefore very important to Rozalind at [email protected] vegetables with no added fats are the best that mealtimes are peaceful and happy marked ‘Ask Rozi Graham’. Please keep foods to base the diet on for the first few occasions. At fifteen months old, he has no your questions under 50 words long. days. This will also allow time for any excess concept of having his own way. Toddlers If you wish to consult with Rozalind fat (an inevitable result of a standard are commonly accused of having such personally, she will be happy to arrange diet) to exit from the bloodstream before defiant intentions, which are, in truth, a private consultation with you. a healthy supply of glucose and fructose way beyond their cognitive capacity. They She can be contacted by telephone (fruit) is consumed. simply are not that devious. His distress is on 01903 746572.

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56 Get Fresh! Volume 3 Issue 4 | Summer 2006 Get Fresh! Volume 3 Issue 4 | Summer 2006 57 A DAY IN THE LIFE A Day In The Life Of… Alissa Cohen

Alissa Cohen is an internationally changes to be made and curriculum. recognized writer, speaker and Recently we have begun to brainstorm about ideas for my recently purchased consultant on raw and living Bed & Breakfast that we will be using for foods and the author of the our new programs and retreats. So many bestselling Living On Live exciting ideas swirling around! Food book and DVD set. She At some point in the day I call my best lives in Kittery, Maine with her friend Christine, as I believe we all need husband Dennis. people in our lives that support our true selves and that daily contact with her is so n my 18 years as a raw fooder, I necessary in my hectic schedule. can tell you that no two days are alike, Ibut 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!!

58 Get Fresh! Volume 3 Issue 4 | Summer 2006 Events Would you like to meet fellow health seekers and raw food enthusiasts? To learn how to prepare raw foodsListings or have them made for you? To hear some of the world’s top health authorities speak to you live in beautiful and inspiring surroundings? Then look no further! Fresh Network events run throughout the year and come in all shapes and sizes, with the Fresh Festival being the main event and simply not to be missed (see enclosed brochure). Full details of all of our events, including our festival, can be found on our web site at www.fresh-network.com or call 0845 833 7017 to be sent a flyer.

September Raw Food for Beginners The Weekend Experience with Karen Knowler Saturday 9 September – Sunday 10 September 2006 (6 places remaining) Saturday 25 – Sunday 26 November 2006 (7 places remaining) Day 1: 10:00am – 8:00pm Day 2: 9:00am – 5:15pm. Location: Ely, Cambridgeshire. A weekend packed full of teaching, sharing, hands-on prep, tasting, menu planning and more. £275 per person. Maximum of 8 people. Advance booking only. Investment includes Karen Knowler 45 minute pre-course coaching call, 2 days of teaching, 5 meals, refreshments, tasters, notes, recipes and binder. Accommodation not included. These weekends are life changing! Book today to avoid waiting until 2007! To book or find out more call Karen on +44 (0)1353 723976 or visit www.fresh-network.com.

Raw Food Leader Teleclass: Dr Brian Clement “Fruit, Weakness and Disease” Wednesday 15 August, 8pm-9pm UK Time £10 per person, including free bonuses. More info and to book: +44 (0)845 833 7017 or visit www.fresh-network.com Dr Brian Clement Raw Food Leader Teleclass: Matthew Kenney (co-author of Raw Food, Real World) Wednesday 20 September, 8pm-9pm UK Time £10 per person, including free bonuses. More info and to book: +44 (0)845 833 7017 or visit www.fresh-network.com

October The Fresh Festival 2006 Matthew Kenney Friday 27 – Sunday 29 October 2006 Rookery Manor, Edingworth, Near Weston-Super-Mare, Somerset. See enclosed brochure. December Fresh Network Open Day Sunday 10 December 2006 10:00am – 4:00pm. Ely, Cambridgeshire. Free to Discount Card Holders + 1 guest, £5 to Non-members. Pre-booking required for catering reasons. More info: +44 (0)845 800 7070 or visit www.fresh-network.com

Visit www.fresh-network.com or call 0845 833 7017 to be sent a flyer. coach ´author ´teacher speaker ´consultant

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