Pure Health & Nutrition E-Zine

18/04/2005

Welcome to a new issue of the Pure Health & Nutrition E-Zine, brought to you by Frédéric Patenaude. Whether you are a vegetarian, a vegan, a raw foodist, or just someone interested in finding out more about diet and nutrition, you will find in Pure Health and Nutrition: lots of food for thought and practical advice.

To subscribe to this e-zine, go to: http://www.fredericpatenaude.com/newsletter.html

Contents

In this issue:

From the Editor

Dear readers,

Spring is the best time for “spring cleaning” — which will be the theme of this issue. In fact, we're starting today a series of 3 or 4 e-zines that will explore the topic of emotional eating and problems sticking with diet and lifestyle goals. Today, the topic is how to get back on track, when you've fallen off the wagon!

Now, a few announcements:

Yours,

Frederic

PS: To tell a friend about this e-zine and my website, go to:
http://www.1shoppingcart.com/app/tellafriend.asp?MerchantID=53447

“The Raw Food Bible” Now Available! – Back in Print!

My most complete work is “The Just Eat An Apple Compilation.”

The JEAA Compilation is a reprint of the first 17 issues of the raw-food magazine "Just Eat An Apple" that I published over the course of 5 years. These magazines are now very rare.

The spiral-bound book features over 500 pages of information, articles, recipes, tips, questions and answers, testimonials, letters from the readers, resources, that you will not be able to find anywhere else.

It represents 5 years of work and thousands of hours of research.

For more information on the JEAA compilation go to:

http://www.fredericpatenaude.com/compilation.html

How to Double Your Energy Levels:

Introducing Lightening Speed Aerobics

Would you like to get explosive speed, marathon endurance and sculpted muscular legs and upper body, in one easy and no-equipment exercise, that you can do anywhere, even while watching TV? For more info, go to:

http://hop.clickbank.net/?fredraw/superbeing

The Most Acclaimed Raw Food Book!

Can you handle the raw truth?

Did you know that you can be at your top and rejuvenate your body with raw foods? But warning: not all raw food diets are the same! Find out the truth about raw in my best-seller, “The Raw Secrets” — For more information:

http://www.therawsecrets.com

Reader’s Comments & Questions

WORLD OF TEETH

“Fred P,

Thank you for your openness, honesty, boldness, and consistency. Your newsletter is great.

I want to talk about teeth. I have no dental fillings: zero. My cavities are refilling, albeit slowly. One of my teeth, which carried a huge filling from 1985 - 2003, is now almost perfect, and this tooth is the standard that I am aiming for with my others that are healing.

I've written down a system so that anyone can do the same thing, if they want to, and it's at www.worldofteeth.com. There's more to come, but there's enough stuff there to help anyone.

The natural position is obviously the ideal: a 'natural body' carries a beautiful feeling of security, since the immune system loves knowing that all one's body parts are organic.

Please check out my site.”

Sebastian Reed
Sydney Australia

--

SOAP CLEANS TEETH WELL!

“Hi Frederic,

In regard to brushing teeth with soap I agree with the benefits. Since I started using soap instead of tooth paste seven years ago I no longer get cavities or bleeding gums (I also floss). My dentist tells me I'm "boring" because he can't find anything wrong at my dental check ups!

For those who would like to try "soap" I recommend Dr. Bronner's liquid peppermint soap which you can find in most Health food stores. It is refreshing and almost tasteless.

I also use Dr. Bronner's instead of regular soap for bath and washing fruits and vegetables.

Claudia”

--

“Major KUDOS for your course on "How to Put an End to Confusion ...." I loved it and have found everything you have recommended to be valuable. I'm looking forward to getting your recipe book next! I love simple!”

Sincerely,
Deb Wood

PS: The course “How to Put an End to Confusion About What’s Healthy to Eat” is available at: http://www.fredericpatenaude.com/endconfusion.html

LEMON & FOOD COMBINING

I have been paying special attention to maximizing my efficiency at following the basic food combining rules you lay out in “The Raw Secrets.” I was wondering about combining lemon juice with my salads. Rather than using a homemade raw salad dressing, like I used to do, I have been using the juice of one lemon on my salads to keep my fat intake low. Will the lemon juice react with the greens to cause indigestion? I don't put avocados or nuts/seeds in my salads anymore because I believe that you said fats before greens, not with the greens. So the lemon juice would only be added to things like cabbage, collards, sunflower sprouts, tomato, celery, romaine, etc. Any concerns?” Mike.

FREDERIC:
To answer your questions, you can certainly add some lemon juice to your salad. It won't cause problems unless you use too much of it.
Also, some avocado with a salad is ok, the problem is more eating a big salad and THEN avos or nuts.

--

ATHLETIC TRAINING & RAW FOOD DIET

“Hi Frederic!
I have a question regarding athletic training and raw foods. I run and lift weights as my main form of exercise. Should an athlete who is consuming all raw foods simply eat more of what they're eating? Or should they add different types of food to their diet such as more seeds or greens?


Sometimes I wake up around 2:00am with hunger pangs. My guess is that I’m not getting enough calories, especially on my workout days. My thoughts are that I should just add more quantity of the same foods that I'm already eating. Would more leafy greens and fruits be the way to go? (Twice a day in the form of salad or raw soup is my favorite way to consume greens.) What types of fruits are best?

There is hardly any information available online for people who exercise or train for sports and who want to eat raw foods. Thank you for all of your advice!! I'm currently reading The Raw Secrets and I feel very lucky to have that information about raw food.”

Sincerely,

Tina

ANSWER: What an athlete needs more of is calories coming from carbohydrates. Increasing your intake of greens will not work for you — as they do not contain enough calories (energy). What you need more of right now is fruit. Of course, getting enough vegetable matter is important overall, but in your case you are apparently underconsuming carbohydrates — which leads to hunger and cravings.

I suggest that you read "Nutrition & Athletic Performance", from Dr. Graham, a raw-food athlete, available from www.foodnsport.com.
In fact, all of your questions will be answered in that book.

Yours,

Frederic

How to Double Your Energy Levels:

Introducing Lightening Speed Aerobics

Would you like to get explosive speed, marathon endurance and sculpted muscular legs and upper body, in one easy and no-equipment exercise, that you can do anywhere, even while watching TV? For more info, go to:

http://hop.clickbank.net/?fredraw/superbeing

The Most Acclaimed Raw Food Book!

Can you handle the raw truth?

Did you know that you can be at your top and rejuvenate your body with raw foods? But warning: not all raw food diets are the same! Find out the truth about raw in my best-seller, “The Raw Secrets” — For more information:

http://www.therawsecrets.com

This Week’s Featured Article:

HOW TO GET BACK ON TRACK

When you’ve fallen off the wagon...

By Frederic Patenaude

Whenever a discipline is concerned, everybody falls off the wagon once in while. With a diet and exercise program, I know it can go downhill pretty fast, once you get into a bad pattern. What to do when that happens? That is the subject of today’s article.

It started perhaps out of boredom, temptation, or another reason. At the restaurant, you were tempted to taste your friend’s pasta, cheese, etc. You were able to control yourself quite nicely and had only a little bit of it, and best of all, enjoyed yourself. But strangely enough, the next day you wanted more. Your taste buds had been excited by the salt, sauces, and spices in the food you had the night before. You tried your best to resist the temptation, but it was stronger than you. That very night, you ended up eating a whole bunch of foods you previously swore never to eat again. You slept poorly, woke up in a daze, and then for the last few days have been trying to get back on track — but it’s been tough.

Now you don’t have the energy to motivate yourself, your good old plain fruits and vegetables don’t taste so good anymore, and you’ve been feeling a little depressed, sick, and especially confused by the fact that such a little indulgence could put you in such a miserable state!

First, you’ve got to understand that when you eat “modern” foods, not just junk foods, but all foods that contain salt, spices, foods that are combined and seasoned in such ways to please your palate, you are under the effect of excitotoxins — substances that directly affect your brain. So you are literally not yourself anymore. You feel a little bit drugged. Your system is upset by the effect of these “excitotoxins.” Because you are not used to consume them, your reaction is a lot more dramatic than that of most people around you. You also feel the addictive nature of excitotoxins a lot stronger. You’ll find yourself wanting more of the very foods that made you feel ill the night before, instead of naturally reaching for the simple fruits and vegetables that you normally eat.

So getting back on track, feeling energetic and good again will require a bit of a discipline, but not too much time, hopefully.

The easiest way to do this is as follow: fast until you experience genuine hunger again, and satisfy that hunger with simple, properly combined fruits and vegetables.

With genuine hunger, any simple fruit tastes like a delight of the gods.

Not there yet? Yes, the simplest thing in the world, eating with genuine hunger, is also the hardest! So if you’ve got the discipline of a champion, you might just meditate on the above statement and let balance come again into your life. Otherwise, you could try out my suggestions.

Fred’s Getting Back on Track Program

-----> For the next few days, skip breakfast. (Or do not eat 3-5 hours after waking up). This will give your body the chance to detox, a thing that needs to happen at the moment. If you do not have the courage to do this, at least try it out for a day. Then consider doing this for a few more days.

------> For the next few days, consume only the following food:

  1. Fruit — Any fruits will do, but if you’ve made yourself a little sick by your dietary indiscretions, avoid acidic fruits for some time, and instead eat apples, bananas, pears, etc.
  2. Smoothies— Simple smoothies will give your body a rest for a little while, while providing you all the nutrients and calories you need for an extra boost, as well as extra water that you probably need to balance out the toxins that have accumulated in your body.
  3. Raw soups & vegetable juices — Rest from chewing salads for a while, and instead have only raw soups (or blended salads), and vegetable juice. No fruit juice, because the sugar in it enters the blood too quickly.

-----> For a while, do not eat any of the following foods:

  1. Fat — Fat is to difficult to digest, and what we want at the moment is to give your body a rest. So no nuts, seeds, oils or avocados for a little while.
  2. Cooked food — We want to flood your body with oxygen and foods filled with energy and sunshine. So do not have any cooked food for some time. If you must, then have only steamed vegetables.
  3. Fibrous vegetables — All the vegetables you’ll be eating will be in the form of green smoothies, raw soups or vegetable juice. Do not have any carrots, broccoli, beets — or any other really fibrous vegetables (unless they are juiced or well blended). Those are again too hard to digest for the purpose of this cleanse.
  4. Dried food — You want to stay hydrated — not get more dehydrated. So avoid all dried fruits, crackers, and any type of dried food.
  5. Salt, spices, or seasonings of any kind. It is very important to abstain from all forms of seasonings. Why? They are all stimulants to some degree. Right now, you may be overly stimulated from the foods you ate recently. All those excitotoxins are driving you crazy and making you want to eat more and more junk. You have to break that pattern. So for a while, abstain from all seasonings, including sea salt, seaweeds of all kind, spices, vinegar, etc. You can use some lemon juice however.

-----> Get some oxygen in your system by doing aerobic exercise. You may be feeling down, tired, or whatever. You can rest to recover, of course. But you also have to get some oxygen flowing in your system. And you’re going to do this by doing some aerobic exercise. The standard exercise I recommend in that case is a daily one-hour brisk walk. If you feel like doing more, go run, hike, bike, rebound, etc.

-----> OTHER THINGS TO DO:

  1. Write down how you feel. Take your journal or open a fresh new page in your computer, and write down how you feel at the moment. Pour out your emotions on paper — and also note everything that you ate or did recently. Don’t worry if you have no inspiration — just write anything that comes to mind. Letting out your emotions by writing is a powerful therapy.
  2. Go walk in nature. Reconnection with nature uplifts your spirit, and this is exactly what is necessary when you need at the moment. Whether it is raining, snowing, or sunny doesn’t matter. You should find some time soon to go for a long walk in the forest, mountain, etc. Your soul will thank you.
  3. Write down a list of all the things that you love to do that do not involve food. This is an interesting exercise. The idea is to make a list of all the things that you love to do that make you feel good. The last part is important, so avoid things that make you feel good upon gratification only to make you feel bad later on. And those activities shouldn’t involve food. So take out a piece of paper and brainstorm. Write as much as you can. Then, select the top 5 or 10, and choose one or two that you can do today or soon — and set plans to do them.
  4. Write down a list of the people in your life. This is another good exercise: write down on a piece of paper all the most important people in your life — those that you relate to often — friends, family, co-workers, etc. Then divide them into 3 categories: uplifting, neutral, or negative. There’s no judgment there, just honesty with yourself. Once that is done, decide to spend more time with the uplifting people in your life.
  5. Meditate. You may have a special technique for meditation. You may not. It doesn’t matter. Just sitting still for 30 minutes or longer and observing your bodily sensations, observing your thoughts come and go is a powerful way to reconnect with yourself again — which is just what you need at the moment.

So you see, falling off the wagon can be a great opportunity to take time to reevaluate your priorities and move in the direction of what you really want! Just taking the first step, one day at a time, is all it takes.

Good luck!

Frederic

How to Put an End to Confusion About Nutrition

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This course is designed to:

For more juicy information, go to: http://www.fredericpatenaude.com/endconfusion.html

Coming soon, in the “Pure Health & Nutrition” E-Zine

Stop Bleeding Gums, Gingivitis & Decay!

How to put an end to tooth pain, bleeding gums & expensive treatments. Fast & easy methods for keeping your teeth healthy for life. E-book highly recommended by Frederic Patenaude. For more information, go to:

http://hop.clickbank.net/?fredraw/mizar5