I was asked to contribute something for this beautiful infographic giving tips on how to create healthy lifestyle changes through small actions.
Here’s the little, big tip they took from what I’d sent them…
“The pure water found in fruits and veggies is the most nourishing kind of water you can consume.Try eating a day of only fruit and leafy greens, then switch to a day of cooked foo.You’ll notice a profound difference in your hydration levels.”
The pure water in fruits and vegetables is distilled water. Distilled water is so beneficial because it has the power to draw toxins into it and carry those toxins out of your body.
I hope you have a read of this infographic and glean some pocket tip that you can take with you today!
I used to get terrible cravings for salty, crunchy foods on my fruit-based low-fat raw vegan diet. So much so that I would binge on crackers and chips, and this would completely derail me.
In today’s vlog I share about how I resolved them…
Cravings generally mean that you’re body is missing something in terms of nutrients. If you don’t have one already I put together this free one page Raw Vegan Balanced Nutrition Checklist, which you can use to make sure you’re getting all your nutrient needs met on a raw vegan diet.
But basically, if you’re not eating enough greens in your diet you’re likely to crave salty foods because what you’re really craving is sodium.
Greens like celery, cucumbers, zucchinis, leafy green veggies are very high in sodium so try to include them at most of your meals. Greens combine beautifully with fruits of all kinds. Put them in smoothies, juices or simply mix them in with your fruits in a salad.
Sometimes simply by adding a little tamari or miso to your salad dressing you can really satisfy those cravings for salt. I have found that including a very small amount of these types of foods has allowed me to stay on track eating my high raw vegan diet. I used to try to avoid them altogether and it just ended up making me crazy for unhealthy cooked salty vegan foods.
To satisfy the craving for crunchy foods, try mixing up a big bowl of chopped celery and apple.
How have you handled your cravings? Let me know your thoughts on this topic below. Feel free to ask any questions too!
Watch me make banana mylk and ground flax meal in my new Optimum Nutriforce Extractor!
I really like the simplicity of this machine, which makes smoothies, sauces, plant-based milks, nicecreams and ground nut and seed meals.
It has a ‘suction-cup’ base so that it never moves around on the counter when it’s working hard.
It comes with two different sized canisters, a small and a large, and two different styles of blade assemblies, one for blending and one for grinding (nuts and seeds, coffee beans etc).
I love that there is a small-sized canister because this means that you can make a small amount of something, like a salad dressing. In a large blender it’s difficult to blend a small amount because the ingredients need to cover the blades, and sometimes you don’t have enough to make it work.
I also love that you can use the same canister to make your recipe and then put a lid on it and take it to work with you, to save on extra washing up.
It’s also compact enough to pack away, so that you don’t have to leave it on the counter top if you prefer clutter-free spaces in your kitchen.
Hope you enjoy my video! Let me know what you think and if you have any questions, please post them in the comments below and I’ll get back to you.
This week I’m bringing you a recipe for my favourite raw vegan breakfast indulgence.
Honestly, after you’ve tried this you’ll never want to eat oatmeal again.This is just so, so good.This recipe is one of my Fresh Start Program recipes, but it’s so good I’d love to share with all my beautiful people 🙂
But before I get to that a quick announcement.Real Raw Nutrition has landed placement in the top 17 raw vegan blogs!The list is actually for the Top 50, but we’re in the top 20 – Woohoo!You can check out all the other blogs HERE.
Low Fat Raw Vegan Porridge
Raw Vegan Porridge
So, so, so good.You’ll need a food processor for this recipe or you could just use your blender on a pulse setting, but you don’t want to over blend it.
3 bananas (chopped)
2 apples (chopped)
1-2 stalks celery, trimmed (optional)
½ tsp cinnamon
¼ tsp cardamom
½ tsp mixed spice
1tbsp Ground flax or chia
Toppings of your choice – Coconut yoghurt, Dried coconut flakes, chopped cucumber (My favorite!).
Put 2.5 of the chopped bananas and 1.5 of the chopped apples in your food processor with the spices.Add in the chopped celery if you would like.Process until it is the texture of porridge, not completely smooth.Pour into a pretty bowl.Now add some finely chopped banana and apple from the remaining fruit to the top and also any other toppings you favour.You will never feel like you need hot cereal again.
How would you make this raw vegan porridge even better? Feel free to share your ideas below in the comments section.
If you know someone who’d love this recipe please feel free to share it with them. Sharing’s caring 🙂
Did you know that 40% of Americans are Iron Deficient?That includes people eating meat, which is meant to be the preferred source of heme iron.
People are often concerned that when you start a vegan or raw vegan diet you’ll get deficient in iron, but as you can see eating meat does not necessarily protect you.
I have suffered with iron deficiency anaemia at a few different stages in my life –When I was a young adult, then again when I was pregnant and then more recently as a raw vegan.The first two times I was eating a diet rich in animal products, including meat.Eating red meat doesn’t insure you against Iron deficiency anaemia, and in fact, if you’re eating dairy products and caffeine, or you have poor digestion, these things can all prevent absorption of iron.
I suffered with chronic digestive problems for years and this played havoc with my absorption of both Iron and Vitamin B12, the lack of which is also a primary cause of Pernicious Anemia, a specific kind of anemia.
Symptoms of Iron Deficiency Anemia
Below is a chart showing just how much daily iron you people in various categories need to be getting per day.If you don’t get enough iron, whether from plant or animal sources then you could find yourself with any of a number of symptoms:
Feeling out of breath with mild activity such as walking up stairs
Pale skin (pressing on your nails or bending your palm back can indicate whether you have good blood flow and therefore decent iron levels.
Poor appetite, or conversely, overeating
Restless leg syndrome
Iron is essential to the body in order to make hemoglobin, a substance found in red blood cells responsible for carrying oxygen from the lungs to the body’s tissues. Among the very important functions that rely on adequate iron levels are certain brain activities, breathing, and even cellular respiration, which is the process by which cells harvest energy from food.
Iron deficiency effectively means that your organs all get less oxygen, and this will have subsequent effects on all the organs of your body.
A body deficient in iron must steal it from the bone marrow. Iron from animal products, known as ‘heme’ iron, is easily absorbed by the body. Iron from vegetable sources, known as ‘non-heme’ iron, can for some people be a little more difficult to absorb. Phytates and tannins—contained in wheat products and coffee or tea—and especially lead (from ground water and soil in some areas) can also counter iron absorption.
What about Iron Supplements?
Iron pills or supplements can be risky business. Iron can be stored in the liver and that accumulation becomes toxic to the body over time, so long-term supplementation is definitely not recommended. Make sure you are consuming foods that are high in iron—beetroot, stinging nettles, broccoli, spinach, red berries, watermelon, parsley, raisins, and leafy greens such as kale and collards, for example.
Don’t Forget Vitamin C
Vitamin C is often the missing link to aiding iron absorption, so be sure to also consume foods high in Vitamin C, alongside foods high in iron.Leafy greens are particularly helpful as they are both high in vitamin C AND iron.However, too much of those containing oxalic acid (such as spinach, and swiss chard) can interfere with iron absorption, so the best answer is to rotate your leafy greens often . A true iron deficiency is rare.When it does occur, it is easily resolved by merely consuming the correct foods and tending to the other health needs of the body.To ensure adequate iron levels on a raw food diet, be sure to eat a wide variety of foods high in iron, along with high Vitamin C foods.
The Food and Nutrition Board at the Institute of Medicine recommends the following: 5
Infants and children
Younger than 6 months: 0.27 milligrams per day (mg/day)
7 months to 1 year: 11 mg/day
1 to 3 years: 7 mg/day
4 to 8 years: 10 mg/day
9 to 13 years: 8 mg/day
14 to 18 years: 11 mg/day
Age 19 and older: 8 mg/day
9 to 13 years: 8 mg/day
14 to 18 years: 15 mg/day
19 to 50 years: 18 mg/day
51 and older: 8 mg/day
If you have any of the above mentioned symptoms it’s really important to get yourself tested for iron deficiency.But you need to test for both B12 and Iron deficiency.
Iron deficiency tests are fairly standard, but doctors don’t always think to test B12.
It’s important to test for Serum B12 as well as Homocysteine (an inflammatory marker which is often elevated when B12 levels are low.The Serum B12 test is not always accurate so it’s better to get a Urinary Methyl Malonic Acid (uMMA) test which would need to be done at a private lab. If getting a UMMA test is out of your budget, then a combination of serum b12 and homocysteine can be fairly accurate in helping detect if you need to supplement or not.
What to do if you find you are Iron deficient…
Well, you have options, as a raw vegan or high raw vegan, without having to go back to eating red meat.
You’ll definitely need to increase your consumption of greens – juice them, blend them, eat big salads.Any way you can get them in is great.Try to rotate your greens though.The Oxalic acid in some greens such as spinach and beet greens can prevent absorption of iron.
Take an iron supplement.If you’re very low in iron this may be the only way of bringing your levels up quickly.Find a good non-constipating iron supplement.The great thing is that, if you eat a plant based diet, high in fruits that it is unlikely that you’ll ever find yourself constipated, even while taking iron supplements.
Athletic pursuits can further deplete your iron reserves, so take a break from heavy exercise for a bit until you resolve this underlying issue.
Supplement with Spirulina and Barley Grass Juice powder.Spirulina is very high in iron.Barley Grass Juice powder is very high in all minerals which provide the cofactors for proper iron absorption and health.