"10 Essential Steps to a Natural Diet"
by Frederic Patenaude
Learn how to transition to a healthy
diet now (Part 2).
In the first
part of this article, I gave you
the first 5 steps to a Natural Diet.
Those are the essential first steps
you should take first to improve your
diet and your health. Here's the second
part of this article. The steps are
in no particular order!
#6. Give Up the Caffeine - Completely
In my experience, I have found that
many people who otherwise lead a healthy
lifestyle still some kind of caffeinated
beverage. Many vegetarians, fitness
maniacs and raw-foodists still enjoy
a cup of coffee or tea. I know because
I was one of them!
I cannot really count how many raw food
people I've met (some of them are well-known
names in the movement that I'd prefer
not to reveal) who have admitted to
me that they are still addicted to caffeine.
Caffeine and especially coffee is a
physical AND emotional addiction that
is at the cause of many, many, many
health problems. As I've explained before
in many articles, even just one small
cup of coffee a day can be the cause
of many of our daily pains and discomfort,
without taking into account the long-term
Need more convincing? Check out the
articles I have on coffee on my website
#7. Eat one big salad meal a day
In addition to learning to make fruit
meals and smoothies, you can also incorporate
the habit of eating a big salad meal
once a day. Usually, the best time to
have a big salad meal is in the evening,
but it could also be at noon for beginners.
A great salad meal always starts with
enough fruit to satisfy your appetite.
I don't want you to have your salad
and then be looking around for something
else to eat, such as a bag of nuts!
To avoid this, have enough fruit before
you eat your salad so you are completely
A great tip is to prepare enough salad
to last you for several days. In a big
plastic container, prepare a mixed salad
with ingredients such as: chopped lettuce,
grated carrots and beets, grated or
chopped fennel, zucchini, spinach, etc.
Avoid wet ingredients such as tomatoes.
You can add those at the last minute,
when you are ready to serve your salad.
Salad dressings need not to be complicated.
I usually prepare very simple salad
dressings using a blender. For example,
I might blend some tomatoes with tahini
(or another nut butter) or avocado.
It's really simple but makes a great
Here's a simple salad that my mother
has been making almost every day. It's
her idea, and she always makes some
for me when I visit her!
FRED'S MOM'S SALAD
- 2-3 mangoes, peeled, seeded, and chopped.
- 2-3 tomatoes, diced
- 1 handful of cilantro, chopped
- 1 small sweet red onion, chopped (when
mixed with the other ingredients, the
“spiciness” goes away.)
Mix all ingredients together. You can
serve as it as is or mix in an avocado
dressing, and serve onto lettuce leaves.
I prefer it plain - just great!
# 8. Simplify Your Meals (Food Combining)
We're used to making big meals with
hundreds of ingredients and spices.
Going back to the simplicity of eating
just one food at a time may seem impossible,
but I must say that it's one of the
most important steps towards eating
a truly natural diet.
My lunch these days usually consists
of just a big (I mean big!) fruit smoothie.
Morning is just fruit. My lunch usually
starts with fruit or a smoothie, and
is followed by a vegetable meal, which
is the most fancy meal of the day.
Nonetheless, I really enjoy this simple
way of eating! I don't necessarily expect
you to follow my steps and eat a simple
raw diet too, but there's some things
you can do to simplify your meals.
First, realize that it's okay to do
that. You don't need to have dozens
of foods at every meal to eat a balanced
diet. The important thing is to eat
a varied diet through the course of
the month and year, but not necessarily
at every meal!
Then, you can pay attention to really
simple food combining rules. Generally
speaking, you can follow the 5-5-5 rule:
a good simple meal should have 5 ingredients
or less, be ready in 5 minutes and cost
less than 5 bucks!
#9. Read at least one book on the
I still get a lot of questions for my
e-zine from people who are interested
in the raw-food diet, yet have not read
any book on the subject and therefore
have little clue as to how to do it.
They are trying to get by on the free
information they can find on the Internet.
Unfortunately, that can only go so far.
I make a huge effort to provide loads
of free information in my articles and
e-zine, I also spend a lot of time answering
your questions and will even be preparing
a special Sunday Edition of Pure Health
and Nutrition just so I can address
even more of my reader's concerns. Even
with all this, you have to realize that
it's impossible to summarize 200 pages
of information, years of trial, error,
experimentation and success in 2-3 paragraphs
or even a few articles.
If you're new to the raw diet, you need
to make sure you have access to as much
quality information as possible on the
subject. We're talking about a major
lifestyle change here - so it's important
to do this with quality tools and guidance.
In my book “The Raw Secrets”
I spill the beans about the raw-food
diet and how to make it work “in
the real world.” If you want to
succeed on the raw food diet, and you
do not yet have this amazing book, just
#10. Decide to try a 100% raw diet
for 7 days.
I know a guy who was so excited about
the raw-food diet when he first heard
about it, that he eventually got a tattoo
on his arm that said “100% Raw
For Life” or something like. Apparently,
he eventually went back to eating burritos...
What a tragedy!
The sad thing in this true story is
not the fact that this person went back
to eating junk food, but that he set
his expectations way too high and was
never able to meet them.
But I know you've got more judgment
than that! You don't have to think about
how you're going to eat this way for
the rest of your life and how “oh
my God I'll never be able to eat all
the foods I love!!”
Take it easy. One day at a time! I would
recommend that you at least try a raw-food
diet for 7 days. Just commit to 7 days
- everybody can do that. Get as much
information as possible before you do
that, and then jump in for a 7-day challenge,
with no commitment to do this any longer.
That experience will teach you a lot.
It will give you a taste but also will
expose you to some possible pitfalls
and this will help you avoid them next
Want to Use This Article In Your Website or E-Zine? You can, as long as you include this blurb with it: “Frederic Patenaude, is the author of the best-selling e-book "The Raw Secrets". He is currently giving away free access to his private library of over 100 exclusive articles along with a subscription to his newsletter Pure Health & Nutrition. Visit http://www.fredericpatenaude.com while charter subscriptions last.”