October 9

First, watch the video below. Then, make sure you read the article that follows, which is an excerpt of my monthly Raw Vegan Mentor Club newsletter (for more information about the Raw Vegan Mentor Club, go to www.fredericpatenaude.com/mentorclub.html

The following is an excerpt from my monthly Raw Vegan Mentor Club newsletter, a printed newsletter sent to my members only. Raw Vegan Mentor Club members also get access to monthly menu planners, exclusive raw food recipe books, interviews, and more! To find out more about the Club, go to www.fredericpatenaude.com/mentorclub.html

“The Most Important Things You Can Do Now to Improve Your Health”

Can you imagine what your life would be right now if five years ago, you had done just one or two of the following things:

– Exercised at least 5 times a week for 45 minutes

– Learned a few new words a day of English or a foreign language

– Read about one specific topic for 30 minutes a day

– Eaten 100% raw or close to it

Just having done any of the things above in the past, on a daily basis would have completely changed your life in the present!

And what you do right now also has the power to shape your future.

But the problem is… your time is finite! What are you going to do when the gurus of natural health tell you that all of the following things are important:

  • Eating only organic foods
  • Food combining
  • Eating a low fat or a low sugar diet (depending on where you get your advice)
  • Meditation
  • Yoga
  • Weight lifting
  • Running and other forms of exercise
  • Sungazing
  • Deep breathing exercises
  • Hot/Cold therapy
  • Infrared saunas
  • Massages
  • Acupuncture and Chinese medicine
  • Herbal cleanses
  • Colonics
  • Qigong
  • Walking on stones, walking barefoot
  • Chiropractics
  • Herbal medicines
  • Superfoods
  • Energy medicine
  • Fasting
  • Juice fasting
  • Eating as little as possible and attempting to become a breatharian
  • Homeopathy
  • Praying to your food
  • Having positive thoughts (i.e.: The Secret)
  • Avoiding cell phones and electronic devices that emit radiation
  • Eating 100% raw
  • Eating only locally-grown foods
  • Wheatgrass
  • Sprouting
  • Supplemental enzymes and probiotics
  • And the list goes on and on…

When I visited the Egyptian museum in Cairo, our tour guide told us that there was over 100,000 pieces in the museum. He said that if you stood in front of each piece for just one minute, it would take you over nine months to see the entire museum. Therefore, he decided to show us the main highlights of the museum and most important pieces!

Similarly, if you decided to spend your time and energy and divided it equally into all of the different areas that supposedly could improve your health, you would never be done trying one thing after the next and never getting the results you desire.

Yet, it is exactly what I see people doing in the natural health movement!

Just like our tour guide at the Egyptian Museum, I’m going to direct your attention to the most important factors of health and immediate actions you can take that will give you the best results, the quickest.

The Most Important Things To Do Now:

Eat a low-fat vegan diet

I’ve said it before and I’ll say it again: eating a low fat vegan (even if foods are cooked) diet is more beneficial than eating a high-fat raw food diet.

Therefore, if there would be only one type of transition to make, it would be to start from a regular diet and switch to a low-fat vegan diet as soon as possible.

A healthy low-fat vegan diet excludes the following items: any type of oil or foods containing oils, nuts and seeds in larguage quantities, too much avocado, refined foods, flours and breads.

My favorite teacher for this kind of diet is Dr. John McDougall, at www.drmcdougall.com

Replace cooked carbohydrates with fruit.

A raw food diet is superior to a cooked food diet, there’s no doubt about it. However, simply switching to a raw food diet does not work, if the diet you are eating contains too much fat in the form of nuts, seeds, oil and avocado. And remember, it doesn’t take that much fat to be too much fat!

After mastering the low-fat vegan diet, you are ready to upgrade it by replacing the cooked carbohydrates in your diet with fruit.

In practice, it means:

* Eating fruit for breakfast
* Eating a LOT of fruit for lunch

If you are active, also eating fruit for dinner, followed by a large salad or other vegetable dish, and not more than one or two ounces of nuts and seeds, or half an avocado (on average).

For even better results, you could switch directly from a Standard American Diet to a low-fat raw vegan diet, although I have found that people who do this eventually “cheat” and revert back to eating junk foods when they lose their focus.

Because they have not mastered any step in between, when they stray away from the diet, the go back to the foods they know, such as cheese, meat, sandwiches, dairy products, junk foods, etc.

If you master the low fat vegan diet first (in a matter of weeks, not months or years), and then switch to a low-fat raw vegan diet, then if you ever fall off the wagon, it will likely be for the last stage you knew (the low-fat vegan diet), and therefore much better for you.

Replacing cooked carbohydrates with fruit takes a lot of time, practice and effort, because it is difficult mentally and physically, as well as socially to get used to the idea of eating this much fruit.

But without consuming these large quantities of fruit, the raw food diet will eventually fail, and cravings will set in. Therefore, I offer the following advice for amounts of foods to eat for the following people:

Young women needing to lose weight: 1800 calories per day, or 16 bananas
Active young women with no weight to lose 2200 calories or more (20 bananas a day)
Average height men with weight to lose 2000 calories per day, or 20 bananas
Active young men with no weight to lose 3000+ calories per day (or 30 bananas)

If you are smaller than average, or in your senior years, you can subtract 200 calories to these amounts. If you are taller than average, or particularly active, you can add 200 calories or more to these amounts.

Of course, the guidelines are very rough, and when I say “20 bananas a day”, that’s assuming you don’t eat anything else. But 20 bananas could be replaced with:

10 bananas
3 mangoes
1 head of romaine lettuce
1/2 an avocado
1 pound of tomatoes
2-4 pears or other fruit

All divided between 2 or 3 meals of course.

This was just a short excerpt of my monthly Raw Vegan Mentor Club newsletter. In the full newsletter, I describe in detail the SEVEN principles I believe to be the most important to improve your health, and where you should spend most of your time and energy on. To find out more about the club and to sign up to get access to the full newsletter and other resources such as our monthly menu planners and recipe books, click on the ad below.



– Frederic’s Update

– Tips for the cold weather

–  Questions from the Readers!

– Can the iPhone Help You Succeed With Your Health Program?


Right now I’m here in Costa Rica, where I am relocating for the next 6 months with my fiancée, enjoying the tropical air.

After many years of spending most of my time in cold climates, with a few months a year, I found that I enjoy the “tropical lifestyle” so much that I could not enjoy living in Canada for most of the year.

For me, the tropical lifestyle means being able to walk around in comfortable clothes and short-sleeved shirts, leave the windows wide open day and night, enjoy warm tropical air, enjoy the sunshine and bright days (even when it’s gray, it’s still brighter than up north), and being able to go to the beach and travel around the country as a tourist, while living there as well.

It used to be that I could see myself living in Canada 6-8 months a year and in the tropics the rest of the time. But now, I don’t even enjoy the month of May in Canada. Too cold and rainy. Same for October!

If your dream is to live the tropical lifestyle, I really encourage you to make it happen, but one step at a time, like I did. That avoids a lot of disappointments. If you’re interested in this topic, I highly recommend my course “How to Move to a Tropical Paradise” available at:


In December of this year, I’ll be welcoming participants of this course to a special “Day in Costa Rica with Frederic”. Wanna come? Check out:


What if you’re left in the cold? Here are some tips and ideas from my Raw Vegan Mentor Club newsletter. There is WAY more in the actual newsletter, including what to do about low-body temperature. If you’re not a member, check it out here:


Here are a few more tips to make the most of the winter and avoid some of the problems related to this season.

Tips for the Cold Season and the Raw Diet

•    If you can, get some sunshine, first thing in the morning, even if it’s just stepping outside and getting a bit of sunshine on your hands and eyelids. This will help tremendously to keep your mood up during the cold season.

•    Get some full-spectrum light bulbs. They make a big difference, especially when you’re working on the computer or reading. These types of light bulbs can be ordered online.

•    If possible, take a vacation south so you can get necessary sun and vitamin D!

•    Grow your own sprouts and indoor greens, to get some super-fresh vegetables to add to salads.

•    Make raw warm soups in the vita-mix. Warm them up in the dehydrator, if necessary. As a compromise, you can steam some vegetables and blend them in the vita-mix with some of the cooking water for a delicious, salt-free soup.

•    Exercise! Remember exercise is the best thing to keep your mood up and your health during the winter.

•    Help your body increase it’s resistance to cold by letting it regulate it’s temperature more naturally.  Don’t immerse yourself 24/7 in the same hot environment at work and at home while wearing multiple sweaters.  Your body will not learn to adapt and raise and lower your body temperature when necessary in the different seasons. Wear lighter clothing if in extremely warm buildings, but bundle up when going outside. Your body can adapt just like outdoor animals can in the different seasons if you help it.

“Who Else Wants to Watch Professional DVDs and Become Confident in the Kitchen With the Most Amazing, Simple and Delicious Low Fat Raw Recipes Ever?”

Watch the preview YouTube Video to get a peak at what’s inside this DVD series. For more information on the Low Fat Raw Vegan DVD Series, click here. On the video, click “HQ” after it has started for better quality.

yellowarrow.gif To order the Low Fat Raw Vegan DVDs, click here.


Four Pounds of Fruit a Day

You suggest to eat 4 pounds of fruits a day. How do I weigh the oranges and grapefruits ? with the skin or without a skin? Some big oranges and grapefruits are heavy course of very thick skin. How would I do it?

ANSWER: The suggestion of 4 pounds a day is a STRICT minimum to get started on the raw-food diet, but nowhere near the amounts necessary for optimal health for most people. The amount is with peels. It’s far better to measure food consumption by calories, because some fruits have much more calories per serving than others. The idea is to get most of your calories from fruit.

Traveling in the Raw! Family-Friendly Raw Destinations

Hello! You have clearly had a lot of experience travelling and raw-food-ing, could you possibly tell me where the best holiday destinations with the most fruit are that are also family friendly? (I am from New Zealand – so even seemingly ‘obvious’ destinations (ie California??) would be very helpful!). Thank you so much! P.S. Thank you for all your info/books etc! Without them I would still be eating a not-quite-so-SAD diet, but not 100% raw!

ANSWER:  Here are some of my favorite holiday destinations where you can find the most fruit and that are family-friendly, with average cost of living.

California: Great for the health food and raw scene. Car rental is usually a must to get around because of the large distances. Lots of raw restaurants and the best well-stocked health food stores. Hotel room prices start at $100-130 for a decent room. Food costs are average for first word countries. Must visit if you’re into raw-foods!

Hawaii: Great place to visit and easy to get around. Some raw restaurants and good fruits at the farmer’s markets and some good health food stores! Hotel room prices for a decent room are above $150. Food costs are higher than mainland USA.

Thailand: The ultimate place for fruit. Very safe and children-friendly. Cheap accommodations and good rooms for families can be found at around $50, with other more comfortable, higher-end options at prices far below North American (ultra-cheap but clean rooms are also available in the $10-20 range). Food costs are ultra cheap too.

Bali: My favorite island and still magical in spite of the tourism. Super children-friendly. Prices only slightly above Thailand, but very affordable.

Costa Rica: Where I choose to live most of the year. Great for families and nature lovers. Lots of Bed and Breakfast types of room (where a fruit breakfast can usually be served — just ask). Lots of fruit if you can drive to the farmer’s market. A good idea to rent a car or at least a driver to see more of the country and be able to get fruit. I love the Southern Area (San Isidro + Dominical, Uvita). Families can rent a room for around $75-100 or less in most areas, but less expensive options are also available.

If other readers have some more ideas, please feel free to comment!

Raw Food Videos

I was able to access the videos on the Raw Food Mentor Club website this morning. Thank you so much for including videos on this website. The information you are providing is helping me to deepen my commitment to the Low Fat Raw Food Program. I really appreicate all of your sincere efforts on behalf of all of us. Caron

NOTE: The raw food videos are a new feature of the Raw Vegan Mentor Club. Not a member? Find out more at www.fredericpatenaude.com/mentorclub.html

Sun Tea

Hello Frederic, I was wondering if Sun Tea (which is made by putting a tea bag in a jug of water, then letting it set in the sun for a few hours) would be an acceptable beverage for somebody who wants to adapt a raw food diet. At least in my part of the world, the temperature of the water would never exceed 115 degrees Fahrenheit, and the tea leaves are dried, so I don’t see any cooked element in it. Of course, there is some caffeine in some teas — but you could also make it from a herbal “tea” with no caffeine. I’d be extremely interested in hearing your opinion on this in an upcoming blog post. Best regards, Tom

ANSWER: I don’t see anything majorly wrong with that. I personally avoid all forms of caffeine and would recommend to do the same for optimal health.Your health is your own, so if you choose to include some sun tea in your diet for your enjoyment, then so be it.

Raw Health Starter Kit


It’s Not That Complicated

I’ve noticed lately from reading some comments left on my blog, that a lot of people are trying to make the raw food lifestyle a lot more complicated than it is.

There always has been a lot of confusion in the natural health field, as well as plenty of contradicting opinions. This is literally paralyzing many people from taking any action at all. They feel lost and don’t know what to believe anymore.

Others are turning simple recommendations and observations into dogmas, and the raw food community into a cult. They are unable to think outside of these rules and think for themselves.

Are you making it too complicated?

Are you confused by all of the different diet theories?

Let me offer you a quick guide to eating raw without the confusion and the dogma.

1)    Be Self-Motivated. The only reason why someone would take the time, energy and effort it takes to eat a raw food diet and learn how to do it right is because they should be able to gain something for themselves. If there are no benefits to be gained, then there should be no reason to do it.

That motivation is usually health-related. Either improving your health, overcoming an existing condition or avoiding illness in the future. You should be very clear what your motivations are in the first place, and avoid following someone else’s motivation.

Don’t just go raw because someone is telling you it’s the right or “cool” thing to do. Do it for your own reasons.

2) Eat fruit. Eat Vegetables. Eat little fat — The concept is very simple. The basic idea is to eat fruits and vegetables! Don’t make the raw food diet much more complicated than it is. It’s not about jars and pills and prepared meals, it’s about eating fresh produce!

Also realize that you’ll always be hungry if you try to live on raw vegetables and greens, that you’ll inevitably be drawn to junk foods. It’s just not sustainable.

The only way to make this diet work is if you get enough calories. I believe that fruit is the ideal food for human beings, and I think most of our calories should come from fruit, with minimal quantities of fat.

As far as the percentage goes, I say 10% or less. If another percentage works for you, then more power to you. But make sure you are honestly evaluating your results before coming to any conclusions.

3) Get Some Basic Nutritional Knowledge.

A lot of people are confused because they don’t really understand what fats, carbohydrates, proteins, vitamins and other nutrients really are.

They eat a large apple for breakfast and wonder why they’re hungry after 45 minutes.

Spare yourself a lot of trouble and spend a few hours to study the basics of calories and nutrition. Eventually you should be able to look at a piece of fruit or a meal and be able to evaluate on the spot how many calories it contains.

4) Do Your Tests

Every single “guru” or author in the field makes recommendations based on the diet that they’re eating or trying to eat, and what they believe is best (if they’re honest).

Each of these people took the best of the information that was available to them, tried to synthesize it in a way that made sense, and created their own program.

You should do the same. Test the theories out in your life, after you evaluate them with logic and eliminate the non-sense.

Don’t just take what I say word-for-word. Learn to think for yourself.

5) Respect your Body

I might be a big fan of mangoes, but maybe mangoes don’t agree with you. Respect your body and avoid them for the time being if they’re not working for you.

It doesn’t mean that sometime in the future you might not give them another try. Maybe at that point they could agree with you.

You’re the only person who really knows your body, so don’t try to force someone else’s preferences as your own.

6) Know a Few Great Recipes

You can’t enjoy this raw food lifestyle if you don’t enjoy the food. That’s why you should know at least 5 to 7 great recipes that you really enjoy and could eat day after day.

If a recipe is NOT appealing to you, then don’t try to convince yourself that you like it. Maybe you don’t, at least for the time being!

If you’re not enjoying the foods, you’ll eventually quit. So discover some recipes that you truly enjoy, and don’t hesitate to modify existing recipes for your own tastes.

7) Don’t live with too many rules.

Eliminate the word “rule” and replace it with the word “suggestion”. For example, you might know some basic food combining “rules”. Instead of calling them rules, think of them as “suggestions for food combining”.

Simpler meals tend to digest better. But they can also be boring for some people. Certain combinations are appealing to the taste, but more difficult to digest. It’s all a compromise.

Choose what makes sense to you depending on the situation. If you find that a particular combination digests perfectly well, then go for it, even if there’s a “rule” against it.

The reverse is also true.

Keep things in perspective. Only 8% of the US population follows the basic health recommendations (No tobacco and alcohol, exercise 3 times a week, keeping a healthy weight and eating at least 5 fruits a day).

There are only actions and consequences. If a particular action always leads to negative consequences and very little to gain in exchange, then it makes sense not to repeat it.

If on the other hand, an occasional indulgence brings you certain benefits (social or personal), with minimal consequences that can be manageable, then it’s certainly something you could consider.

Only live by your own rules, not someone else’s.

7) Eat For Long-Term Pleasure

The average person only lives for short-term gratification.

For example, these Dorritos chips taste great when I put them in my mouth. I get immediate pleasure. If I’m a dumb robot, then that’s all I care about and that’s perfectly fine. Eat the Dorritos and be happy in the moment.

Smart people consider long-term consequences of their choices.

If I eat these Dorritos, they will taste great, but they will also ruin my sleep. I will wake up the next day feeling terrible. And if I keep on eating these Dorritos every night, one day I will wake up and I’ll be 40 pounds heavier, and sick.

Therefore, I’ll pass on the Dorritos, and instead eat something that might not give me that instant jolt of pleasure, but that’ll still taste great and leave me feeling much better after.

Eat foods that make you feel great. In the moment and in the long term. That’s not a rule. That’s a suggestion!

May 7

The Secret Way for Going Raw

Filed under Getting Started on Raw by Frederic Patenaude


–  Frederic’s Update

–  Feature Article “The Secret Way for Going Raw”


I must say: I’m excited!

Let me explain: for many years, I’ve been asked to produce a series of DVDs showing how to make raw food recipes. Finally, I decided to give this a go.

Last January, I filmed my first series of DVDs. We ended up with over 3 hours of amazing material for a two-part DVD series called “The Low Fat Raw Vegan Cuisine”.

This will be a first-of-a-kind product showing you exactly how to make the best recipes and meals to succeed on the raw food diet.

The first DVD features only recipes with no overt fats added. The second DVD shows you the rest of the cuisine, with some fat being used in reasonable amounts.

Next week I will be able to show you some excerpts from the DVD itself. For now, here’s the cover…


“Learn A New Language in 7 to 21 Days”
If you could speak any language in the world, which one would you choose? You can learn to speak any language in just 7 to 21 days with our new method. Get the details and sign up for free language e-mail tips at: www.learnlanguagesquick.com



The Secret Way for Going Raw

I recently got back to Canada after having spent nearly four months in the tropics in Costa Rica, and that led me to realize something very important about going raw.

I’ve been spending most of my winters in the tropics for the last few years, and every time I come back to my home country of Canada, it’s a bit of a shock.

Experts call this the “reverse cultural shock” — when you come back to your home country and suddenly it doesn’t feel that great anymore, because you’ve gotten used to the culture in the other country.

For me, there are basically two things that I find hard when coming back:

–    The weather
–    The food quality

Where I live in Costa Rica it’s a perfect climate. It’s sunny every day, daytime temperatures are summer-like, or about 80 to 85 (25 to 29 Celsius), and nighttime is a comfortable 65 (18 Celsius) or so.

I was feasting on delicious ripe mangoes that I got for 50 cents a pound, delicious bananas, perfect greens and tropical treats such as soursop, tree tomatoes, passion fruit, gorgeous papayas and more.

When I got back to Canada, it was raining, 50 degrees (10 Celsius), and on my first trip to the grocery store I brought back unripe bananas, tasteless mangoes that never ripened quite right, boring apples and pears, suspicious-looking grapes and disappointing tomatoes.

On the positive side, it was great to feast on perfect celery and baby spinach, which I don’t find in Costa Rica (the celery there isn’t so great).

Fortunately, the weather quickly warmed up over the weekend to summer-like temperatures in the 80s! This only lasted a few days but was quite enjoyable.

Then, I made the trip to Montreal where I went to my favorite fruit store. There I was able to buy much better produce, including:

–    Delicious oranges
–    Haitian Mangoes (one of my favorite kinds)
–    Canary melons
–    Amazing beefsteak tomatoes
–    Pretty good bananas
–    Cherimoyas (my favorite!)
–    Red prickly pears
–    Spinach, celery, lettuce, fresh herbs, cucumbers, etc.
–    Pretty good avocados

Armed with that much quality food, I found it so much easier to enjoyably stay raw. My food bill was much higher ($200!) than it ever could be in Costa Rica, but I also got foods I could never get there.

The Secret Way for Going Raw

My experiences coming back to Canada made me realize an important concept that I’ve known for a long time, but that became even more obvious on this trip.

This could be one of the single most important concepts for succeeding on raw foods and taking your health to a whole new level.

I’m going to call it “the secret way for going raw” because I feel a lot of people are completely missing the boat on that one.

Essentially, there are two parts to this:

1.    Buy in large quantities
2.    Buy the best

Most people go to the grocery store once or twice a week, pull out a cart and fill it with individual quantities of stuff. They’ll buy a few boxes of spaghetti, a few jars of sauce, one or two bell peppers, one head of lettuce, and so on.

When people go raw, they tend to follow the same pattern. They go to the grocery store, buy a bag of grapes, a bag of bananas, a bag of spinach.

Then the next day, all of that food is gone, and they’re hungry like they’ve never been before.

They keep going to the grocery store to buy small quantities of food. None of it tastes very good. And the cost is pretty high.

That’s Not the Right Way to Eat Raw!


Delicious Haitian Mangoes

Let me give you an example of what I bought last week at the store:

–    A 40-pound case of bananas (I still had some left from another case that were ripe)
–    One box of oranges (containing at least 50 oranges)
–    One 15-pound flat of tomatoes
–    One box of cherimoyas (containing about 12 fruits)
–    One flat of prickly pears (Containing 20 fruits)
–    Seven cases of mangoes (containing 10 mangoes each)
–    1 large watermelon
–    1 5-pound bag of baby spinach

I also bought individual quantities of avocados (only three), celery (a few heads), and other vegetables that wouldn’t make sense to buy by the case.

Are you blown away by this quantity of food? Here are some important points:

  • First of all, I only buy the best. I shop at two or three places. One for organic, and one for imported fruits. The fruit guy knows me by my name, and every week will tell me what’s the BEST stuff he’s got. He knows I only buy good stuff, and he’ll always be upfront about it, sometimes telling me it’s better to wait a week for a certain fruit.
  • Buying by the case saves a ton of money. Most small grocery stores buy produce by the case and then sell it to you by the pound — making money on the difference. If you buy directly by the case you will pocket that difference.
  • Although I do share some of that food with another person, I eat a good part of it and it is gone in no time. If I didn’t buy such large quantities of food, I would always be back at the grocery store, buying more.
  • By having such a nice selection and large quantity of fruits, I don’t feel tempted to fall off the wagon. If all I had were a few bunches of sub-par fruits, then I would definitely feel tempted to eat crap.

The Secret Way for Going Raw

Every single person I know who’s been eating this way (the low fat raw vegan way, that is) for a long time does this:

–    They buy large quantities of fruits and vegetables
–    They only buy the best

As mentioned in my last article, “The Myth of Overeating on a Raw Food Diet” , most people are simply not eating enough to meet their needs, when they first go raw.

People spend a lot of money on supplements, superfoods, gourmet raw meals… but the real question is: where’s the produce?

Unless your kitchen looks like a produce store, you simply aren’t doing this program!

Unless you are buying case after case of fruit — knowing very well that all of it is going to disappear pretty soon — then you simply are NOT getting how this program works.

Here’s a few tips to make it work:

  • You need to find where you can buy your produce. Generally, you will find more in larger cities.
  • You want to buy fruit at a place where employees REALLY know their fruits, and can tell you all about it.
  • Try to locate the organic distributor that supplies to your health food store. You may be able to purchase directly from them. If necessary, join with a few friends and form a coop, in order to be able to get the bulk deals.
  • Farmer’s market are also a great place to buy, but always ask for a bulk deal. Most people who visit farmer’s market only buy small quantities. Tell them you want to buy by the case, and that you want special pricing for it.
  • Asian markets are generally a good place to find exotic fruits.

I will typically shop for food once a week, and hit a few different places. Often I’ll start with the organic place, then hit my fruit store, then occasionally go to the supermarket.

I’ll even give you my addresses in the Montreal area:

For organic, I go directly to the distributor, to Gaetan Bono (995 Rue Du Marche-Central) — near Boul. L’acadie Nord. There you can also buy conventional produce, but only by the case.

For a lot of my fruit, I go to the Leopoldo store, run by friendly Italians at the Jean-Talon Market (182 Marché du Nord).

Then for the rest, like smaller quantities of organic vegetables, I go to different places depending on where I am.

This is truly one of the secrets for going raw.

–    Buy in large quantities
–    Buy the best!

If you’re not doing this already… better start now!
Raw Health Starter Kit

June 10

One of the questions I get asked a lot is what are the health benefits of going on the raw diet. We all know the standard american diet sucks. Research has shown that the standard American diet has been linked to disease, low energy, obesity, food addictions, food allergies, and high blood pressure. But a lot of people still aren’t really clear on all the many benefits of being on a raw diet.

So, what does consuming a plant-based diet, in its original, un-heated state involve?

First let’s define what being raw means. The basic principle of eating raw is to consume a diet of primarily (or exclusively) un-cooked whole plant food (75-100%). The diet is centered around:

  • fruits
  • vegetables
  • nuts (in moderation)
  • seeds (in moderation)

Show me the benefits!

Here are some of the amazing benefits of the raw food diet. Besides being cost effective, simple to prepare, and easy to digest; eating raw foods vs. cooked foods increase one’s energy, vitality, can help alleviates food allergies, digestive issues, strengthen the immune system, lower cholesterol, normalize weight problems.

Additionally, raw foods aid in firmer, youthful skin, radiant appearance, stronger nails and hair, alleviation of migraines, and can alleviate depression anxiety, and lethargy.

Not convinced yet? Below you’ll find my top … powerful benefits of being on a raw diet

Powerful Benefit #1 of Being Raw — Better Digestion

All those fruits and greens  in the raw diet go a long way to keeping the body’s digestion and elimination on track. Most raw foods contain ample amounts of fiber as well which helps keep the body naturally detoxed and cleansed and aids in regeneration and rejuvenation. So there are tremendous benefits to your digestive system by being on a raw diet.

Powerful Benefit #2 of Being Raw —  Natural Hydration

Because our bodies are comprised of 70% water, one of the biggest mistakes people make is replacing the lost fluid through liquids (such as soft drinks, alcohol, and caffeine) containing large amounts of sugars, additives, coloring, preservatives, and a host of other chemicals and toxins. Eating fruits and vegetables aid in keeping the body hydrated naturally.

Summer is the best time to consume these types of raw foods due to their natural high water content. Fruits and vegetables that are vibrant in color contain higher amounts of nutrients, phytochemicals, and antioxidants. Examples include: apples, berries, bananas, melons, mangoes, dried plums, tomatoes, citrus fruits, Broccoli, carrots, greens, spinach, eggplant, and peppers.

Powerful Benefit #3 of Being Raw — Beautiful, Glowing Appearance

Life, weather, stress, unbalanced emotions, and toxicities found in cooked foods all add to a worn and aging appearance. Consuming raw foods counterbalances these adverse effects and allowing the body to release its natural glow. Why spend thousands of dollars a year on lotions and potions that promise to keep you beautiful when you can nourish your beauty from the inside out with a raw diet.

Powerful Benefit #4 of Being Raw —  Improved Memory/Concentration

Your mind is the key to healing your body, emotions, which in turn rejuvenates the soul. Eating foods that are natural, unprocessed, and free of chemicals allows for clearer focus, concentration, and overall brain functioning.

Powerful Benefit #5 of Being Raw — Energy, Vitality, & Healthy Weight

Since consuming a lot of raw foods, I personally have found my energy level to sky-rocket, my weight goals reached, and attitude become optimistic! I credit this to the elimination of high sugar, fat, and chemicals found in cooked and processed foods, and increased raw foods allowing my body to function on a level that increases fitness, flexibility, and sustained energy to push myself beyond my present mental, personal, and fitness goals.

So, whether your motivation for going raw is weight loss, youthful appearance, a healthier body, or simply personal evolution; the benefits are enormous! Eating raw can cost just pennies a day and a simplistic eating and lifestyle can alleviate daily stress, allowing your energy to be directed to accomplishing the important things in your life.

Until next time, stay motivated and stay raw!

Raw Health Starter Kit

December 3

Raw Food Menu Planners Help

Filed under Getting Started on Raw by Frederic Patenaude

Today’s Health Tip is:

“Plan Your Meals in Advance”

Like in everything, planning saves you time and effort. With food, it’s especially important. If you don’t plan your meals in advance, you’ll just end up eating whatever is available in the fridge, or eat food on the go.

But if your fridge is filled with good fruits and vegetables and you actually know what to do with them, you’re on your way to success.

Here’s what I do: on Sunday, I look at some recipes I’d like to prepare during the following week and I make an outline for my breakfast, lunch and dinners for the week.

It doesn’t have to be 100% detailed, but you need a general idea. What are you going to eat on a daily basis?

If you want to eat a green smoothie every morning, what types of fruits and vegetables will you need to buy?

If you want to eat more salads, how could you prepare a big one that would last you 4-5 days, in a big plastic container?

By planning your meals in advance, you don’t fall prey to uncertainty and junk food. You know what to purchase and in what quantities.

If you’d like a complete raw food menu planner, it’s one of the things I make available as part of my Raw Health Inner Circle. You could do it yourself, but the planner takes the guesswork out. Each planner outlines 4 weeks of menus for the month, using seasonal ingredients and a clear shopping list.

We’ve just uploaded the December raw food menu planner. To get it, just click here.

Also related to this tip: make sure you have plenty of fruits and vegetables at all time.

Whenever I run out of bananas, I know I’m in trouble!

This tip is simple, but it surprises me how few people apply it.

Plan your meals in advance, and keep your fridge stocked with fruits and vegetables.

Want to know what a raw food diet can do for your health and energy? Take this 5-minute crash course!

What is a raw food diet?

A raw food diet is a diet that consists entirely or mostly of “uncooked” foods. There are different types of raw food diet. Some schools of thoughts promote a diet based on sprouts and vegetables, others on fruits and greens, and others even include raw animal products (such as raw fish).

The most popular version of the raw food diet is the raw vegan diet, which avoids all animal products and includes a variety of raw fruits, vegetables, herbs, nuts and seeds.

How do you call someone who eats a raw food diet?

They are called a raw-foodist, raw-fooder, living-foodist or fruitarian. The most common term is “raw-foodist.”

How many people eat a raw food diet?

Hundreds of thousands of people have tried this diet, but only a small percentage of the population could be considered raw-foodist. However, the raw food movement is growing at a very rapid rate.

What are the benefits?

The most common benefits reported by raw-foodists are:

– Increased energy
- Better overall health
- Depression goes away, better mood
- Improved digestion
- Optimal weight easy to reach and maintain (often when everything else has failed)
- Improvements with a long list of health problems

Are there any dangers?

The only danger is to not know how to balance the diet and eat an insufficient amount of calories. Most people who start out on the raw-food diet do not have the right nutritional knowledge to know what to eat and in which quantities. Therefore, they end up eating an insufficient amount of food, which can lead to emaciation and deficiencies.

However, once a person learns to eat the right amount of calories and the right proportion of foods, there are no dangers to eating a raw food diet.

It is recommended to take a vitamin b-12 supplement. The book “The Raw Secrets“ goes in details about all of the possible mistakes people make on this diet.

What can I eat?

All fruits are allowed, as are raw vegetables, all types of nuts, avocados, nuts, seeds. Whole foods are preferred.

A person my decide to incorporate about 50% raw foods in their diet and increase from there.

Where can I find out more about it?

The Raw Health Starter Kit is a complete course and resource about every aspect of the raw food diet you should know about. Click here for more information and to register for a free mini-course.

November 22

By far the biggest question I get about the raw food diet is, “can it help heal my _____ (enter health problem)”?

Most people want to know if the raw food diet can help heal their diabetes, or their hypoglycemia, or their arthritis, or their chronic fatigue, or actually all diseases under the sun.

I would lie to you if I said “yes”

The truth is, there is actually no diet in the world that has the *power* to heal anything.

Healing is an ability inherent to the living cells.

So when asking yourself “what can I eat to heal this or that health problem?”, you’re asking the wrong question.

People like to believe that there are miracle cures to be found, but the only true cure is the removal of the cause, and the providing of proper conditions for the human body to thrive and heal itself.

Now, let’s ask the question: “Why do people who go on a raw food diet experience such dramatic health improvements”?

The answer is *not* because the raw foods contain special properties that can heal the body. At least, that’s only partially true. The “healing power” of raw foods can be explained in two parts:

1- First and foremost, it’s the removal of the cause of disease! What I mean is that when people go on a raw food diet, they automatically eliminate 90% of the foods that are most likely to cause health problems in the first place.

People don’t get healthy just because they *add* good stuff to their diet. They get healthy when they *remove* the “bad” stuff that caused them to get sick in the first place.

I like to say it: You’re only as healthy as you’re weakest link. We go in complete details about that in my advanced program The Perfect Health Program.

2- Secondly, the raw food diet provides lots of nutritive elements that are often missing in most people’s diet. These elements will help the body restore its healing abilities.

So, raw food doesn’t heal you, but it does lay the ground for strong foundations where healing can take place.

For complete information about this, I suggest that you go through our Raw Health Starter Kit, available here. If you want more advanced information, I recommend the Perfect Health Program.

November 15

Lots of people are wondering how they can get rid of a cold, or what foods they should eat to get rid of a cold or avoid getting one in the first place.

The truth is, there are thousands of remedies for getting rid of a cold. If you ask 100 people what’s the best way to get rid of a cold, you’re most likely going to get 100 completely different responses. Yet, almost every single remedy is claimed to be the best one.

In reality, there is actually no remedy for the common cold. There’s no pill or even herb that you can take that will get rid of your cold, but there are some simple things you can do to make sure you don’t get one in the first place, and if you do “catch” one, that you heal as soon as possible.

1- Get enough rest. The best way to make sure you don’t get a cold is to get enough rest. Lack of sleep will weaken your immune system. So if you feel a cold coming, go to bed! Avoid going out and get plenty of rest.

If you have a cold and what to get rid of it… the best way is also to get enough rest. Sleep it off! In the end, it’s your body that is going through a healing period. There’s no food or remedy that you can give it to hasten the process. All you have to do is to rest as much as possible. Stay in bed all day if you can.

2-Drink Plenty of Water — That’s a no-brainer, but most people forget to do it. It will help the healing process tremendously.

3-Fast or Eat Only Light Fruits — The quickest way to get rid of a cold or to actually prevent from getting one (when you feel it coming) is to skip a few meals, drink plenty of liquid and stay in bed.

The energy required for digestion will be better used to heal your body.

Note that I’m recommending skipping a few meals, not to fast for weeks. Do that only if your doctor agrees.

A more practical thing to do is to eat a light diet of raw foods and juices for a few days, and stay in bed.

Raw foods are great, but if you want maximum benefits, you’ll want to avoid the following foods:

– Anything acid (oranges, lemons, pineapple, etc.). The acidity is not well supported by a weak person (and you’re weak when you get a cold)
- Anything too sweet (dates, dried fruits, bananas, etc.) — Too much sugar can “feed the fever”. Avoid anything overly sweet
- Anything fatty (avocados, oils, nuts, etc.) — These are too difficult to digest.

Instead, focus on eating very light and non acidic fruits and vegetables (apples, pears, papaya, melon, celery, romaine lettuce, etc.), with some juice (carrot/apple, for example).

In summary, the best way to get rid of a cold is to let Nature do her job, and get out of the way as much as possible by giving your body as much rest as possible, eating only very light foods, drinking plenty of fluids, and avoiding *remedies* which are all unproven and don’t really work.

November 8

Let’s say you are now sold to the benefits of eating more raw foods. How do you go about it to transition to a more raw diet?

Transition to a raw food diet can be difficult because you’ll have to make some radical changes to your diet, often after years of established habits.

The first thing you should do is be clear about what you want. Do you want to simply improve your diet? Do you want to transition to a 100% raw food diet? Do you want to transition to a 75% raw diet?

Be clear first so you’re not constantly focusing on food and forgetting about the other important aspects of your health and your life.

There’s also a lot of misconceptions and lies about the proper transition to a raw food diet. First of all, simply “adding” good foods to your diet (like fresh juices and smoothies) won’t have a big positive influence on your health unless you first work at *removing* the foods that are harming you the most.

In other words, it doesn’t matter if you just add good stuff to your diet. Your health will be directly influenced by the bad stuff you still consume.

Here are the items you should consider eliminating first:

– Coffee (the regular habit, not the occasional cup)
- Dairy products
- Fried foods
- Junk foods
- Flour products (bread, pastries, etc)

Once you’ve done that, you want to take big steps, one a time. You don’t want to try to improve a little bit everyday. Instead, make some radical changes in your diet, but not all at once. Here are some first steps:

First Meal to Change

The first meal you should change is your breakfast. The reason is that breakfast is the easiest meal to control. My recommendation: start green!

Start your day with a green smoothie. This will help alkalize your body and give you enough energy to get through lunch.

For more information and sample recipes, make sure to sign up for the free green smoothie mini-course at www.fredericpatenaude.com/greenforlife.html

Second Meal to Change

The second meal to change, surprisingly, is not lunch, but dinner. Why? Because it’s the hardest opponent. Lunch is easy. But dinner is difficult. However, it also is the change that can make the greatest impact in your overall health.

Why? Because if you eat a raw dinner, you’ll clear your system for the entire night, providing your body with better rest and increased energy.

So that’s why dinner should be your next target. Replace your dinner with the following:

– Start with a fruit entree or snack
- Make a raw food meal (including lots of greens and a light dressing)
- If desired, include some lightly steamed vegetables.

With this transition, your daily schedule could look like this:

Morning: Green smoothie, fruit

Lunch: Cooked meal

Snack: Fruit or smoothie

Dinner: Raw food meal, lightly steamed vegetables

The next step after that, if you want, is to tackle lunch! But once you’ve done the changes I talked about, you’re already doing 1000% better!

If you’d like to get a complete raw food menu planner with lots of suggestions on what to eat, I suggest that you check out what’s available in the Raw Vegan Mentor Club.

Raw Vegan Mentor Club

October 30

The Raw Food Lifestyle

Filed under Getting Started on Raw by Frederic Patenaude

The raw food diet isn’t just about what you eat. For a lot of people, it’s an entire lifestyle.

When I first got into raw foods, I thought it was going to be the answer to all of my problems and all of humanity’s problems. I was young and naive!

Later, I realized that diet is just one aspects of a healthy lifestyle.

In fact, there’s at least 20 different, big factors of health, and each of them is just as important as the others.

Here are a few ideas to get you started:

Elements of the Raw Food Lifestyle

The Diet: Eat at least 50% of your food raw, and work your way to 80-100%.

The Fitness: The minimum amount of exercise we need on a daily basis to stay healthy. is about 30 minutes. More optimal would be 60 minutes.

A Healthy Home: Since we spend most of our time in our home, it’s important to pay attention to making sure we live in a healthy environment. Get a high-quality air filter, as it’s been found that the air we breathe inside our homes is on average 10 to 20 times more polluted than the air we breathe outside in a downtown city!

Healthy Water: We need to stay hydrated, and that’s probably one of the most overlooked factors in health. For a normal person, at least 2 liters of water is necessary each day to maintain health (in addition to the water contained in food.

Health Knowledge: Do you know what you would do if you got sick? Would you run to the doctor or would you have some basic knowledge to know if it’s worth the trip? What do you do when you get a cold? If you’re not sure of the answer to these questions, start by reading some natural hygiene work, starting with the book The Raw Secrets.

– A Healthy Mind: I’ve known more than one health food enthusiast who was filled with guilt, fear, bitterness and resentment about their lives. No diet is going to cure your emotional ills. And no cult will do it either. The basis of building a healthy mind is to have some people you can talk to on a regular basis to say absolutely everything that you’re holding inside, without any secrets. The feedback you get from these friends and therapists will be invaluable. Call them coaches, call them professionals, call them friends… you need them!

These are some of the important factors of the raw food lifestyle. To find out more on the raw food diet and health, sign up for a free mini-course at www.rawvegan.com