|MEETING YOUR NUTRITIONAL REQUIREMENTS
ON THIS DIET
1. GETTING ENOUGH CALORIES
We have all heard stories about plane crashes where the survivors ended up turning cannibal because they were
starving, so don't think that your personal food preferences and ethics won't go completely out the window if you deprive
your body of sufficient calories long enough. Signs of eating less calories than you need include weight loss, low
energy, and cravings for foods that you know aren't healthy but are very dense in calories.
There are a lot of calorie counting websites and programs out there that can help you keep track of your daily caloric
intake as well as how many vitamins and minerals you are getting and my favorite one by far is called "Cron-O-Meter"
which you can use for free by clicking HERE
2. DON'T GET CAUGHT UP IN THE "SUPERFOODS" HYPE
Beware of charismatic speakers who go around giving lectures about the amazing benefits of certain "Superfoods" and
who also happen to sell these foods at very high prices. Below is a list of "Superfoods" that are commonly promoted in
the health food movement...
THE SUPER FOODS
Lets not forget why we started eating healthy in the first place. Almost every single one of the "Superfoods" listed
above are refined, processed, and packaged foods, and going back to eating refined, processed, and packaged foods
is taking a huge step backwards rather than forwards in my opinion.
I'm not denying that something like "Goji Berries" is a good food, but to say that it is far superior to foods such as
"Bananas" or "Blue Berries" is highly misleading in my opinion... First of all, even if a certain "Superfood" happens to be
really high in a specific vitamin or mineral (lets use "Vitamin C" as an example) why would you go out of your way and
spend a lot of money on a food just because it is touted as being a really high source of "Vitamin C" unless you are
deficient in "Vitamin C" and you simply couldn't find any other foods that provide you with adequate amounts of it?
3. DON'T BECOME A "SUPPLEMENTARIAN"
I'm not here to tell people to never take supplements. There could be a time in a person's life when
supplementation could be helpful or could even save their life, but before you start taking supplements I
would first and foremost recommend that you get a blood test done and find out for sure whether or not you actually
are low in a particular nutrient (A lot of people who take supplements are actually just taking "sleeping pills" and what I
mean by that is the reason they take supplements is simply because they are worried about getting enough of certain
vitamins and minerals and taking the supplement helps set their minds at ease and helps them sleep at night.)
PROBLEM WITH SUPPLEMENTS # 1 - "False Sense Of Security."
A lot of people who take supplements will look at the nutritional label and say to themselves, "Oh wow, if these
supplements are providing me with all of these vitamins and minerals than I don't really need to go out of my way to eat
things like salads anymore, because as long as I'm taking these supplements I'm going to be fine."
Everyone is very attracted to the idea of being able to take a pill that will not only cure their health problems, but that will
also allow them to continue doing the things that caused their health problems in the first place, and sometimes people
get the false impression that supplements will do just that. (Putting a multi-vitamin tablet on top of a pizza isn't going to
make the pizza any less harmful.)
I'm a big believer in the notion that with a healthy diet and lifestyle the need for supplementation becomes unnecessary
and that with an unhealthy diet supplementation will not be enough to counteract the damage.
Diet is only one factor in the overall picture of health and certain lifestyle choices will cause your body to use up vitamins
and minerals a lot quicker than normal, and below are some examples of this...
- Vitamin A levels are lowered when you drink coffee.
- Vitamin B levels are lowered when you are under a lot of stress. (In a traffic jam, a job you hate, a bad relationship etc.)
- Vitamin C levels are lowered when you drink alcohol.
- Vitamin D levels are lowered when you lock yourself indoors and don't get sunlight.
- Vitamin E levels are lowered when you smoke cigarettes.
I know a lot of people who do all of these things and not surprisingly they are constantly getting sick and are constantly
reaching for another "energy drink" just to get them through the day.
PROBLEM WITH SUPPLEMENTS # 2 - "Supplements Usually Contain Unhealthy Added Ingredients."
Just look at the ingredient list on a can of "Whey Protein Powder" or even on a bottle of "Flintstones Chewable Vitamins"
and I think you will see why I feel that you would be much better off getting your nutrition from real foods rather than from
supplements. You may think that there aren't any filler ingredients in the supplements that you take, but keep in mind
that if there were no added ingredients in supplements many of them would actually be microscopic because if you look
at the nutritional label you will see that the actual amounts of each nutrient is usually measured in milligrams.
PROBLEM WITH SUPPLEMENTS #3 - "Getting Too Much Of A Nutrient Is Just As Bad As Getting Too Little Of It."
The majority of people who suffer from some kind of a nutritional disorder are suffering because they have been getting
"too much" of a certain nutrient and not because they have been getting "too little" of it. The 3 most basic nutrients that
we get from food are "Sugar", "Protein", and "Fat" and most people are unhealthy because they eat "too much" of one
of these 3 nutrients. Consuming any nutrient (From "Vitamin A" to "Iron") in higher than necessary amounts can lead to
serious health problems and can also condition your body to become far less efficient at absorbing that nutrient in the
Our cells use sugar as their main source of fuel, but in order for the sugar that you eat to get to your cells it first has to
travel through your blood stream and if you eat a high fat diet your blood stream will be thick and the sugar will have a
difficult time getting to your cells (Kind of like if you are trying to drive to work and you get stuck in a traffic jam.) and it
will stay in your blood stream for a lot longer than it should resulting in high blood sugar. The average American
consumes over 50 pounds of pure fat a year! But if you follow the diet that I am recommending the amount of fat that
you consume in a year will be much lower, plus every ounce of fat that you consume will come from plants and none of it
will be heated, processed, or refined in anyway, meaning that your blood stream should be a lot cleaner and better
capable of transporting sugar to your cells.
2. NOT GETTING ENOUGH EXERCISE
Sugar is powerful fuel for the body and if we choose to consume it in high amounts we need to be physically active.
(Just look at the children today who drink nothing but sugary sodas and spend most of their time sitting in front of a TV
playing video games.) Consuming lots of sugar and reducing the amount of physical activity that we get to only about
1% as much as we are supposed to get is going to result in problems.
3. CONSUMING SUGAR THAT HAVE BEEN STRIPPED OF IT'S FIBER, WATER, AND NUTRITIONAL VALUE
*** Sugar That Has Been Stripped Of It's Fiber
It's true that a banana has a lot of sugar in it, but the main difference between eating a sugary banana and drinking a
can of "Mountain Dew" is that the banana has fiber in it which will help to slow down the body's absorption of the sugar
to a natural speed that it can handle, and the can of "Mountain Dew" has absolutely no fiber in it at all which means that
all of the sugar in it will hit your blood stream instantly and this will result in a noticeable "sugar buzz" followed by a
"crash" shortly thereafter. Even fruit juice can be dangerous to drink because when you juice a fruit you are removing
it's fiber. (If you make fruit juice it is best to add some of the fiber back to it before you drink it.)
*** Sugar That Has Been Stripped Of It's Water
By weight most fruits are around 90% water and if you remove their water you will be consuming a much higher
concentration of sugar than normal. Some people recommend soaking dried fruit over night before eating it so it will
regain some of it's water content and I agree that this will help, however, if you take a bowl of raisins and soak them in a
bowl of water overnight they certainly aren't going to turn back into the grapes that they once were, so it's always best to
eat fruit in their natural state.
*** Sugar That Has Been Stripped Of It's Nutritional Value
White processed sugar has been completely stripped of all of it's nutritional value. It contains no vitamins, no minerals,
no fiber, no water, no protein, and no enzymes. It is unhealthy to consume white sugar in any amounts, yet the average
American is consuming over 100 pounds of white sugar a year! On a raw food diet you will consume absolutely no white
sugar and if you want to sweeten something you can simply use sweet fruits such as bananas or dates.
Just 1 Brazil nut
BACK TO STEP ONE
* Agave Nectar
* Bee Pollen
* Coconut Oil
* Goji Berries
* Maca Powder
* Mangosteen Juice
* Marine Phytoplankton
* Sea Salt
* Sea Weed
* Nut Butters
* Wheatgrass Juice
* Noni Juice
* Nutritional Yeast
* Olive Oil
* Royal Jelly