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
In this issue:
I’m psyched... you know what? My book “Instant Raw Sensations” is finally ready. The formalities of proofreading and then page layout will only take a week or two, before the book is off to the printer.
“Instant Raw Sensations” features recipes that are easy to make, with no exotic or hard-to-find ingredients, that are ready in 10 minutes or less and that are super tasty, guaranteed! In addition to that, there’s a whole section where over 15 raw-food chefs have contributed their favorite instant raw sensation.
I spent lots of time testing the recipes, selecting only the best ones for the book. When I finished the book last week, I thought to myself: “This might just be the best recipe book out there!” Now, I’m not going to say it is the best recipe book. But when I was alone with my book, and with no attempt at marketing myself in anyway, a strong feeling of accomplishment overcame me as I thought that there was just no other recipe book out there quite like that one. Most other recipe books claim to be the best raw food books, yet:
- Their recipes are so complicated you don’t even know where to begin.
- Their recipes are loaded with oils, salt and spices — not the healthiest stuff!
- If the recipes are simple, they are simply not tasty (in other words, they suck! Just think of Ann Wigmore’s recipe books...)
- Half of the book contains long chapters on the philosophy behind the diet — which really, you’re not going to read while making food in the kitchen.
With “Instant Raw Sensations,” I created a book that people are going to use. Not one with pretty pictures that’s going to sit on a coffee table to impress your guests. It’s a practical book filled with tasty, simple recipes. The recipes are fun! They are simple yet accessible. They’ll appeal to experienced raw-foodists as well as any mom and pop with regular taste buds.
Well, I could go on and on, but I still have a few announcements to make:
Now, a few announcements:
Yours,
Frederic
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YOU CAN’T MISS THIS INFORMATION:
“How to put an end to confusion about what's healthy to eat: what everybody needs to know about vegan and raw-food diet, and how to find out a diet that really works for you.”
This course is designed to:
- Put an end to confusion about what’s healthy to eat.
- Answer most of your questions about the raw vegan diet.
- Give you the information you need to make this
diet work for you.
For more juicy information, go to:
http://www.fredericpatenaude.com/endconfusion.html
"The Raw Secrets" is a powerful book in electronic format jam-packed cover to cover with all the most useful information that you need in order to take your diet and health to the next level.
When you read “The Raw Secrets” and finally decide to stop making the same mistakes that have been holding you back, you will experience the following benefits and more:
- Increased energy!
- Improved appearance and better skin.
- Fast and efficient weight loss.
- An overall younger appearance.
- Improved physical performance, endurance, muscular tone and flexibility.
-Feeling happier!: Depression often fades away (after an initial cleansing period).
- Improved capacity to focus, concentrate, and do mental work.
For more information, go to:
BREATH OF FRESH AIR
“Dear Frederic,
I hope you are well and dong good since your fast. May you be in good health, something we are all striving for and yet some go to the extent of hurting ourselves instead. I find your e-newsletters a breath of fresh perspective and a new way of making sense of things.” Maria
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MY FAST: COMMENTS FROM LAST ISSUE
QUESTION: “I ordered your book “The Raw Secrets” a while back and have enjoyed it.
I am a bit flabbergasted that you did a 23-day fast in Costa Rica. I do agree that perhaps a 3-day fast is healthy, but beyond that the heart can just collapse unexpectedly? How does the doctor explain that danger ? I just don't understand why humans have to be so extreme ! I'm glad you are okay!”
ANSWER: Fasting under proper supervision is a natural process that most people do not quite understand! The human body has the capacity to live 5-6 weeks without food (or even longer), and at least 3-4 weeks before getting into a starvation mode. The difference between starvation and fasting is that during fasting the body lives on its body fat reserves, while during starvation the body starts to plunder the vital organs of the body to survive. It's a major distinction. I did not fast until starvation, but still had reserves to keep me going for another week at least.
That being said, I don’t recommend anyone fasting without proper supervision.
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ENEMAS
“Thanks for sharing your fasting experience last week. I enjoyed reading it very much. I have also read your book “The Raw Secrets." Great information that makes a lot of sense!
I noticed you didn't mention enemas. Was this not recommended? After reading some of your stuff I am left a little confused about enemas.” Sean
ANSWER: I didn't do any enemas during my fast, no, and it wasn't recommended. For a better understanding, read "Fasting Can Save Your Life" by Herbert Shelton.
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ENDING CONFUSION
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!
Thanks again for everything you do. I don't mean to over dramatize ... but your information came at just the right time. I am grateful.” Deb Wood
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COMMENT: Check out the information about my course, “How to End Confusion”: http://www.fredericpatenaude.com/endconfusion.html
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QUESTION ABOUT OXALIC ACID
I've been reading your newsletter for a while and find it very interesting every time. I find myself eating a lot more raw greens lately, but than arose again a concern I had when I was full on raw, oxalic acid. Can you help demystify this substance, like what it does if taken in too much and how it affects our system. I read that it is found in green leafy vegetables like kale, collards and chards and can be detrimental if accumulated in too high concentration; it would precipitate the calcium and become toxic. I'm not too sure but it would be nice to hear about it in your newsletter.” Francis
ANSWER: Oxalic acid, a chemical found in many plants. This substance binds with calcium to form calcium oxalate, an insoluble salt. Too much oxalic acid, in spinach for example, can be detrimental.
Here are the vegetables that are too high in oxalic acid and that we should not eat on a regular basis: amaranth, beet leaves, parsley, purslane, spinach, chard.
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
QUESTION: “One question I would like to see covered: How to kick the soda habit? This seems to be a downfall for me... I can be eating great all day and then by say late afternoon when I start to wind down... it seems the soda comes out... I am down to maybe two a day now but still cannot "kick the habit" Any suggestions?”
ANSWER: I prefer to look at it from a pure nutritional perspective. What I’ve found is that once you learn enough fruit to cover your caloric (energy) needs, you simply won’t be craving sugar of any kind. Once you eat enough fruit to cover your energetic needs, cakes, soda, chocolate and other sweets will have as much appeal to you as a piece of dry cardboard. Even complex carbohydrates (bread, etc.), will have little appeal.
Most beginners have no ideas how much they need to eat when they switch to a raw diet. Eating 3 or 4 bananas seems like a lot to them, but in fact, it’s not even going to give you 15% of your energy needs for the day. In order to banish cravings for sweets and carbohydrates, you’re going to have to eat a lot more fruit than you think right now is a generous amount.
This topic is quite important, so I have devoted a section of the 2nd edition of my book “The Raw Secrets” to it.
Fruit Meal
The idea of a fruit meal takes a little time to get used to. It is, however, the basis of the raw-food diet. Fruit meals can be taken in various ways. First, there is the mono meal. So, for example, 7-8 large bananas with nothing else can form a satisfying meal. Or a few types of fruits can be taken together at one meal. For example: 2 mangoes, 1 orange, and 2 apples. Fruits can also be chopped and turned into a fruit salad. The possibilities are endless. Fruits also combine well with green leafy vegetables.
Fruit Smoothie
Fruit smoothies are a great way to take fruit in a concentrated form. That is important, because, at first, you will find that you are not able to eat sufficient quantities of fruit to satisfy your hunger for long periods of time. You might find that you are not able to eat 7-8 large bananas, for example. But by blending them with water and turning them into a smoothie, you might find it quite easy to drink that down! To make a smoothie, simply blend fruit with some water. You’ll find tons of ideas in my new book Instant Raw Sensations.
Green Smoothie
The green smoothie is a variation on the fruit smoothie. Here’s a description from an article by Victoria Boutenko, author of 12 Steps to Raw Foods:
"What do I mean by green smoothie? Here is one of my favorite recipes: 4 ripe pears, 1 bunch of parsley and 1 big cup of water. Blended well. This smoothie looks very green, but it tastes like fruit.
Green smoothies are very nutritious. I believe that the ratio in them is optimal for human consumption: about 60% - ripe organic fruit mixed with about 40% - organic green vegetables.
Green smoothies are easy to digest. When blended well, all the valuable nutrients in these fruits and veggies become homogenized, or divided into such small particles that it becomes easy for the body to assimilate these nutrients, the green smoothies literally start to get absorbed in your mouth.
Green smoothies, as opposed to juices, are a complete food because they still have fiber. With a ratio of fruits to veggies as 60:40 the fruit taste dominates the flavor, yet at the same time the green vegetables balance out the sweetness of the fruit, adding nice zest to it.
By consuming two or three cups of green smoothies daily you will consume enough greens for the day to nourish your body, and they will be well assimilated. Many people do not consume enough greens, even those who stay on a raw food diet.
Green smoothies are perfect food for children of all ages, including babies of six or more months old when introducing new food to them after mother’s milk. Of course you have to be careful and slowly increase the amount of smoothies to avoid food allergies.
Regular consumption of green smoothies forms a good habit of eating greens. Several people told me that after a couple of weeks of drinking green smoothies, they started to crave and enjoy eating more greens. Eating enough of green vegetable is often a problem with many people, especially in children.
Some of my favorite greens to add to green smoothies: parsley, spinach, celery, kale and romaine. My favorite fruits for green smoothies are: pears, peaches, nectarines, bananas, mangoes and apples. Strawberries and raspberries taste superb in green smoothies, when combined with ripe bananas."Victoria Boutenko, www.rawfamily.com
You will find many green smoothie recipes in my book Instant Raw Sensations, as an entire chapter has been devoted to this.
Raw Soup
A raw soup is easy to make. There are various ways to make it. I like to start by blending some tomatoes or cucumber, without water, and adding lots of celery and other mild greens, such as spinach or romaine lettuce. I sometimes add a little avocado or nut butter, and season with dulse or kelp (a seaweed), or simply some limejuice. The raw soup is an excellent way to consume more vegetables. For recipes, consult my book, Instant Raw Sensations.
Blended Salad
The blended salad is a much thicker and heartier version of the raw soup. It contains more dark-leafy vegetables. Ann Wigmore used to call it the “energy soup.” The sweetness of the fruit cuts through the bitterness of the greens. You’ll find a basic recipe for it in my book, Instant Raw Sensations, available next week for pre-ordering.
Vegetable Juice
Most hygienists shun juices, but I personally enjoy drinking vegetable juices. They require almost no digestion, and are a great way to increase our consumption of green vegetables. You need to have a proper juicer however, such as the Green Star (about $400), because most juicers extract very little and generate heat in the process. You can drink vegetable juices in the morning, instead of breakfast, or as an appetizer before dinner. Celery and other green vegetables (kale, spinach, etc.) are the main ingredients. Apple or carrot juice is only used as a flavoring. I personally like to add limejuice to my vegetable juice. Sometimes I drink the juice, save 25 % of it, and mix it with the pulp of the juice. I eat that with slices of avocado. It’s simply delicious!
The Large Salad
A proper salad is a delight for the eyes. Arrange a few chopped, sliced or grated raw vegetables. Use young salad greens, lettuce, celery and root vegetables. I enjoy adding bell pepper, tomatoes, cucumbers or thinly sliced zucchinis. Top it off with a few seasonings.
Seasonings:
• Avocado
• One tablespoon of cold-pressed oil such as olive or hemp seed oil.
• Lemon or limejuice.
• Soaked, dried tomatoes (salt-free).
• Chopped parsley or cilantro (coriander).
• Chopped green onions (not the bulb, but the green part).
• A dressing made by blending tomatoes with avocado or nut butter and some of the other seasonings listed above.
For more ideas, see my book Instant Raw Sensations, available next week.
Makes 2 servings
- 1 cup water
- 2 cups arugula (roquette)
- 2/3 to 1 cup fresh basil
- 1 avocado
- 3 medium or large orange or yellow tomatoes*
* I like to use orange tomatoes because of their low acidity. If not available, use regular tomatoes, but only the most ripe ones you can find.
Instructions:
Blend all ingredients except for tomatoes. Add the tomatoes last and blend just enough to leave tomatoes chunks in.
Notes:
This is one of my favorite soups, that can also be used as a dressing! It is good without salt. If a saltier taste is desired, blend in 2-3 stalks of celery.
YOU CAN’T MISS THIS INFORMATION:
“How to put an end to confusion about what's healthy to eat: what everybody needs to know about vegan and raw-food diet, and how to find out a diet that really works for you.”
This course is designed to:
- Put an end to confusion about what’s healthy to eat.
- Answer most of your questions about the raw vegan diet.
- Give you the information you need to make this
diet work for you.
For more juicy information, go to:
http://www.fredericpatenaude.com/endconfusion.html
1- Improve your vision naturally -- a 30 days program with a 94% success rate!
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2- How to get rid of cravings and food obsession in 72 hours or less:
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- Everything you need to know about cheating! Why we cheat, why small cheating can ruin our best efforts at maintaining our balance in the long-term, and more!
- The most important steps towards a natural diet: stuff you can do now!
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