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Pure Health & Nutrition E-Zine |
“There’s No Reason You Shouldn’t Experience Perfect Health”
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“Who Else Wants to Know the Easiest, Simplest Most Delicious Raw Food Recipes Ever?”
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TOPIC: How to Transition
HOW TO TRANSITION
QUESTION: “I’d like to know how to get started. Giving up bread and grains has not been that bad with a filler like soy, but now that that is gone, what are your fillers? Veggies and fruits are good, but people need more. Oh, did I mention I don't like nuts?
“So what do you do? How long did it take for your mind to settle for less? How did you give up sugar? What are on the go meals for you? What fills you up?” Cara
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Dear Cara,
My *cravings* are for fruits and vegetables. The trick is to consume enough of them so you fill all of your nutritional needs, while at the same time avoid the foods that trigger cravings. I go deeper on this in my book “The Raw Secrets.”
You will get "filled up" when you consume enough volume/calories from fruits and vegetables. It’s important to understand that those foods are not as dense as bread and meat. You need to eat a lot more of them! It just takes a bit of practice, that’s all...
Completely eliminating bread and grains is essential to get your cravings back for fruit. I’ve noticed that people who eat bread are not attracted to fruit. It’s one or the other. Eating the two would be too much sugar for the body.
Giving up sugar was one of the easiest things I ever did. If you eat enough fruit, you'll completely loose your cravings for ALL artificial sugar, and ALL of the foods that contain them, which will have as much appeal to you as dry cardboard, I guarantee.
Meals on the go are very easy. I prepare fruit salads in advance, or smoothies, or salads. Smoothies keep well in a glass jar.
I recommend the following transition, starting from a Standard Diet:
1- Give up junk food: fried food, fast food restaurants, etc. Most people are already at that stage. Start eating more fruits & vegetables — increase raw content, by calories.
2- Give up dairy products, if necessary keep yogurt.
3- Give up flour, gluten, bread, soy, and sweets. If this is too difficult, use spelt, millet, buckwheat. Replace sweets with fruit. Progressively decrease fat content of diet.
4- Avoid commercial meat and farm-raised fish. Seek wild fish (less polluted — see list), wild game, free-range eggs. Reduce the consumption of these animal foods to less than 5-10% of calories.
5- Increase further percentage of raw, unprocessed foods, by calorie, and reduce salt intake to natural sources and less than 1000 mg. per day, average. Introduce green smoothies, salads, raw soups, fruit meals, etc.
6- Pay attention to eating when hungry.
PS: For more information, consult my book “The Raw Secrets” AND my course “How to End Confusion About Nutrition:
http://www.therawsecrets.com
http://www.fredericpatenaude.com/endconfusion.html
Questions & Comments From the Readers (That’s You!)
“Thanking you for your amazing site and all the info you provide in your e-zine. It has helped me to continue to make the transition and commitment to a truly healthy existence. It is clearly coming from love. You are an inspiration.”
Peace! ~ Kathleen R.
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“Dear Frederic,
You have been so been so helpful and have guided me in the emotional aspect of dieting. Since I have stopped the mental torture, I have lost weight, sleep better, and have the emotional control to avoid the foods I have chosen are bad for my body and mind. Thank you.” Cara
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IS THE GOOD STUFF IN THE PEEL?
“You say that we should peel commercial fruits and vegetables. However, it is widely and repeatedly reported that most of the beneficial natural stuff in fruits and veggies reside in the *peel* and surface. So peeling your fruit, veggies, etc. greatly reduces the benefits they would give you?”
ANSWER: It’s a misconception to think that everything that goes in our mouths is assimilated. Nutritionists have a very linear way of thinking. Their scientists analyze foods in laboratories and say: Oranges have more vitamin C, therefore eat more oranges — and the peel of fruits has more vitamins, therefore eat more of the peel! They forget that the peel of fruits is indigestible. It clearly goes out almost intact in the stools. All of the fruit-eating animals in nature peel their fruits. Monkeys will even peel grapes! But of course, no one *taught* them nutrition.
The flesh of the fruit is the part that we’re supposed to eat, not the peel. If the peel contains tons of pesticides, will you eat it nonetheless just for the *vitamins* it may contain, that you might not even digest anyway?
Many poisonous plants contain lots of vitamins. You could pretty much take any living plant on the face of the earth and find some useful vitamin in them! But the point is that we should be eating the foods that give use the most with the least expenditure of energy. More isn’t always *more*.
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BUT HEY, WHAT ABOUT FOOD COMBINING?
“In the two last e-zines you talked about about food combining and sequential eating both good for our digestion and our health.
But for some time, followed by family Boutenko, you have been promoted green smoothies as a very healthy kind of food.
My question is: are green smoothies really healthy and not contradictory to the rules of food combining and sequential eating?”
ANSWER: Food combining and sequential eating rules go together. Sequential eating is a little more “advanced” (or simple, depending how you look at it...).
You should read both articles again, I think. My point was that if a food combination can be bad, the sequence in which we eat foods can also be bad, or more optimal.
The combination of green vegetables with fruit is a good one. The sequence of eating fruit and then greens or greens and then fruit is also good. Therefore, it’s still a good think to mix greens and fruit, if you’re going to mix anything at all!
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“Warning: Do Not Listen to Any Health Expert”
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The Top 12 Most Contaminated Fruits & Vegetables
We know that pesticides are definitely dangerous to human health. We also know that one of the best things we can do to avoid pesticides is to consume organic food. However, this isn’t always possible due to several restraints: availability, price, etc.
There’s another thing we can do, however, to reduce our pesticide exposure: avoid the fruits and vegetables that are the most contaminated.
When organic is not available, eat fruits and vegetables with consistently low pesticide loads.
It’s been shown that you can lower your pesticide exposure simply by avoiding the top 12 most contaminated types of fruit and vegetables, and eating the least contaminated instead.
Eating the 12 most contaminated fruits and vegetables will expose a person to nearly 20 pesticides per day, on average. Eating the 12 least contaminated will expose a person to a fraction over 2 pesticides per day.
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The Black List
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So, what are the most contaminated fruits and vegetables? Here’s the black list, according to the most recent data analysed:
---> The top 4 are fruits, in the following order:
#1 (Most Contaminated): Peach
#2: Strawberry
#3: Apple
#4: Nectarine
---> The other highly contaminated fruits in the top 12 are:
#5 Pears
#6 Cherrie
#7 Red raspberries
#8 Imported grapes (Chile, Mexico, etc.)
Some of these fruits, such as peaches and nectarines and raspberries, can contain up to 45 different pesticides! Overall, studies show that those fruits have a high chance of being contaminated with a good number of different pesticide residues.
As for the vegetables, those that are the most likely to expose you to pesticide residues are:
#1 Celery
#2 Spinach
#3 Potatoes
#4 Sweet Bell Pepper
Those vegetables have a high chance of containing pesticide residues, some of them containing several!
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The Least Contaminated Produce
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---> Now, for the “good” vegetables, here’s the top, least contaminated, in order of purity:
- Sweet corn
- Avocado
- Cauliflower
- Asparagus
- Onions
- Peas
- Broccoli
---> The least contaminated fruits are:
- Pineapples
- Mangoes
- Bananas
- Kiwi
- Papaya
Very few mangoes and pineapple have pesticide residues on them, and when they do they usually contain only one type. Bananas do often contain pesticide residues, but rarely multiple ones.
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Conclusion
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To avoid pesticides, the best thing is to consume organic foods. When that is not possible, select the foods that have the least pesticides on them, and avoid those on the “black list.”
---> Other importance tricks to help reduce our pesticide exposure:
* Peel non-organic fruits, whenever possible*: That means pears, apples, etc. I know many nutritionists say that the peel contains the most vitamins, but it isn’t quite true. The peel of fruits is indigestible, so even though it may contain many vitamins, they are not assimilated as well as the vitamins in the flesh of the fruits.
*Wash your produce with a non-toxic soap*. You can buy a non-toxic soap for washing produce in most health food stores. Use this soap to wash your non-organic peaches, or other fruits if you happen to buy them.
Remember however that eating non-organic fruits and vegetables is still better than drinking organic beer or eating organic pizza!
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“The Raw Food Bible” Now Available!
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Useful Resources
1- Improve your vision naturally -- a 30 days program with a 94% success rate!
For more information, click here.
2- How to get rid of cravings and food obsession in 72 hours or less:
http://www.fredericpatenaude.com/cravings-eproduct.html
3- How to banish athlete’s foot or nail fungus:
http://hop.clickbank.net/?fredraw/athjockfr
Coming next week, in the “Pure Health & Nutrition” E-Zine
The 10 golden rules of blending: how blending can improve you health and the 10 most important things you need to know when making blended foods!
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