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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

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

“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

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 Patenaude
Frederic Patenaude
Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.

Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets. He lives in Montreal, Canada.