Raw the Right Way

Eating by Instinct

By Monica D. SiemborM.A. in Education

M.S. in Library and Information Science

Raw the Right Way: Eating by Instinct, by Monica D. Siembor

Published byMonica D. Siembor and The Skinny on Raw

www.TheSkinnyOnRaw.com

Copyright © 2007 by Monica D. Siembor

All rights reserved.No part of this publication may be reproduced in any form or by any means, electronic, mechanical,

photocopying, or otherwise without prior written permission from the publisher.

This report is not intended as medical advice. Each person and situation is unique, and the publisher urges the reader to check with a qualified health professional before using any

suggestions or procedures in this publication.

By choosing to follow the guidelines for ideal foods outlined in this special report, you will certainly notice a remarkable difference in your overall health, mood, and appearance. You may still be transitioning to raw foods, however, and wherever you are in your raw journey is where you are. Be kind to your body, and strive to adhere to these ideal food guidelines at your own pace. Follow them to achieve optimal health and balance in body and mind. Try following them for a few days at a time, then a week, then two weeks, and so on. You’ll be on your way to balancing your health and weight one delicious bite at a time.

What’s important to note is that not all raw food diets are the same. In order to succeed on the raw food diet, we must eat raw the right way by adopting a low-fat raw vegan diet consisting primarily of tender, easily digestible raw fruits and leafy greens.

Unfortunately, many proponents of the raw food diet advocate a high fat, high sodium raw food diet consisting of way too many avocados, nuts, and seeds as well as oils, sea salt, soy sauce, onions, garlic, and other “excitotoxins.” Avoid this type of raw food diet at all costs as high fat leads to candida, diabetes, sugar imbalances, low energy, exhaustion, etc. Often, these raw foodists eat 60% or more of their calories from fat, astonishingly higher than those on the standard American diet (S.A.D.) who consume 40% – 50% of their calories from fat, outrageously high as well. High sodium causes high blood pressure, water gain, cellulite, bloating, and cravings. We need only a very small amount of sodium per day, and this sodium intake should come from whole foods, not salt or condiments. Many raw foodists consume double or triple the amount needed.

Remember, low-fat raw vegan is the way to go. Adhering to a calorie ratio of 80% carbohydrates (fruit), 10% protein (leafy greens), and 10% fat from fruits and a very limited amount of nuts and seeds, will help you lose enormous amounts of weight, have high energy, and look and feel fabulous. The above calorie ratio is based on the research of Dr. Douglas N. Graham, advocate of a low-fat raw vegan diet consisting primarily of tender, easily digestible raw fruits and leafy greens.

We are innately attracted to tender, easily digestible raw fruits and leafy greens. These foods are ideal for our bodies and keep us feeling light, clean, and energetic. Non-tender raw fruits and greens are extremely difficult to digest and should be excluded from or limited in the diet. These foods tax the body, depleting us of valuable energy, making us feel heavy, bloated, and tired.

There is a great deal of conflicting information in the raw food realm about which fruits and vegetables to eat and which ones to avoid. Oftentimes, we eat certain foods that we do not particularly enjoy simply because we are told by the “experts” that they are good for us. Discerning which raw foods are ideal is often an arduous and frustrating task, a series of experiments that often cause digestive maladies and disappointment with our diet.

In order to be satisfied with and thrive on a raw food diet, we must stop basing our food choices on what the “experts” tell us to eat and, instead, rely on instinct, paying particular attention to what we prefer and are designed to process. Our body’s reaction to what we eat is an amazing indicator of what foods keep us looking and feeling our best. Tender raw fruits and leafy greens are our ideal foods.

We are physiologically designed to process tender raw fruits and leafy greens almost exclusively. These foods have soft, water-soluble fibers that are easily digestible. Many raw foods, however, contain starch and rough, insoluble fibers, such as cellulose, that are difficult or even impossible for our bodies to process. Cellulose barriers found in tough greens and most vegetables are difficult to break by chewing; therefore, we can not optimally access the nutrients in these foods. Starch,

a natural storage mechanism, is found in many vegetables and promotes excess fat storage in our bodies. Our digestive system is extremely delicate. If we overburden it with these foods, we harm our bodies. What’s more, if digestion is impaired, assimilation is compromised. In order to assimilate the vitamins and minerals from foods, we must digest them easily. One of the biggest misconceptions in the health industry, however, is that the foods with the most nutrients are better for us. Just because a particular food is replete with nutrients does not mean it is ideal for human consumption. We do not need to overload our bodies with nutrients. We need just the right amount provided by the tender raw foods we desire and can easily process. Nature provides all of the nutrients we need in exactly the proper amounts intended for us in tender fruits and leafy greens. Following is a careful examination of some common raw foods as well as a one-day meal plan. This discussion and the food and meal plan charts will help you avoid the common mistakes many new and even experienced raw foodists make when choosing what to eat. Always opt for whole, fresh, ripe, and raw in your selections. You may be surprised and also relieved to find that it is not necessary to eat many of the unappealing, dissatisfying foods you once used to tolerate. Remember, rely on instinct to guide your food choices. Feed your body the tender raw foods it desires, and it will reward you with boundless energy, perfect weight, and an overall feeling of satisfaction.

Sweet FruitWe are frugivores. Sweet fruit is our ideal food. It should predominate in our diet. 80% or more of our calories should consist of fruit. Fruit is a raw foodist’s greatest source of vitamins and calories.

Sweet Fruit Categories Common Types Ideal or Not IdealTropical Fruit Bananas, Mangos, Papayas,

Kiwis, Pineapples, and Coconuts (listed under “Nuts and Seeds” below)

By far, a superb choiceWe originated in the tropics—this is our ideal food.

Digests very easily.

Low in pesticides if buying conventional.

Eat pineapples in moderation as the body can neutralize only so much fruit acid at a time. Avoid in evening when digestion is slower.

Summer Fruit Berries, Grapes, Fresh Figs, Melons, Cherries, Apricots, Peaches, Nectarines, and Plums

Excellent choices.

All easily digestible.

Fall and Winter Fruit Cranberries, Pomegranates, Cherimoyas, Feijoas, Persimmons, Quince, Etc.

Excellent choices except cranberries.

All digest easily exceptcranberries which are extremely fibrous. If eaten at all, blend or chew well.

Apples and Pears All Types Worthy Choices.

Not as easily digestible as other fruits.

Some prefer to peel these fruits for ease of digestion.

Citrus Oranges, Grapefruits,Lemons, Limes

Excellent choices.

Digest very easily.

Eat in moderation as the body can neutralize only so much fruit acid at a time.Avoid in evening when digestion is slower.

Dehydrated Fruit All Types Not ideal foods—eliminate from diet.

Difficult to digest as low in water content.

Concentration of the fruit sugar is unnatural and difficult for body to process.

These foods dehydrate the body.

Opt for whole, fresh, ripe, and raw fruits instead.

Fruit Juices All Types Not ideal foods—eliminate from diet.

Occasional use of citrus juices is without consequence.

Easy to digest but cause imbalances.

Opt for the whole fruit instead as the fiber slows sugar absorption to its natural speed.

Frozen Fruit All Types Not ideal foods—limit or eliminate from diet.

Difficult to digest.

Impairs digestion of all other foods as freezing causes imbalances to intestinal flora.

Many vitamins and minerals destroyed in freezing process.

Interferes with B12 assimilation.

Fatty FruitFatty fruits are a natural source of healthy fat. Only 10% of our calories should come from fat. This percentage may seem very low for some. Yet, if fat consumption is higher than 15%, our overall health and digestion is compromised significantly. Eating too much fat leaves us feeling tired all of the time as the body expends most of its energy in digestion. Surprisingly, many raw fooders eat 60% or more of their calories from fat, 20% more than those on the S.A.D. (standard American diet).

Fatty Fruit Categories Common Types Ideal or Not IdealAvocado All Types An excellent food choice.

Extremely high in fat and difficult to digest if eat too many. One to two per week is sufficient.

Staple fat source in many raw food diets.

Olives All Types Less than ideal unless fresh and ripe from tree.

Also high in fat and difficult to digest if eat too many. Use in moderation and only if tree ripened and fresh. Not very tasty in this natural state, however. Sun-dried, even labeled as raw and tree ripened, are usually marinated in salt and vinegar, extremely harmful substances that our body cannot process.

Concentrated Fats All Oils – Olive, Avocado, Etc.

Not ideal foods—eliminate from diet.

Extremely hard to digest. Our bodies are not designed to process refined fats.

Concentrated fats should be avoided as they are stripped of fiber, protein, and carbohydrates. They are 100% fat.

Adversely affects blood thickness and blood chemistry.

Opt for eating whole foods with oils in them, such as whole avocados, nuts, or seeds.

Non-Sweet FruitAnything with a seed is a fruit. Because the following foods contain seeds and are low in sugar, we classify them as non-sweet fruits. These foods offer nutrients as do sweet fruits but much less by the way of calories.

Non-Sweet Fruit Categories

Common Types Ideal or Not Ideal

Most Popular Non-Sweet Fruits

Tomatoes, Cucumbers, Sweet Red, Yellow, and Orange Peppers

Ideal foods—excellent choice.

Digest very easily.

Low in calories, high in water and nutrients.Green bell peppers should never be consumed as they are unripe.

Avoid all hot peppers—especially toxic. They contain capsaicin, a poisonous substance.

Squashes Pumpkin, Zucchini, Acorn, Butternut, Spaghetti, Etc.

Not ideal foods.

High in cellulose and starch—difficult to digest.If eaten at all, choose summer squash and chew well.

Many raw fooders are attracted to these foods during transition because they offer that bulky, full feeling so often experienced with heavy cooked foods.

Okra Not an ideal food.

High in starch and cellulose. Difficult to digest.

Similar to zucchini in that it offers a bulky, full feeling.

Eggplant Not an ideal food.

High cellulose content. Not easily digestible.

Lettuces While we are frugivores, the addition of tender leafy greens in our diet is essential. They offer much needed minerals and protein. 10% or less of our calories should come from protein, and tender leafy greens are one of the best sources. For proper assimilation, lettuce must be chewed thoroughly. Many experts in the raw food community suggest eating one to two pounds of lettuce per day. This may be too much for you. You may decide that three heads of lettuce per week (1/2 head at dinner most days) is sufficient for you.

Lettuce Categories Common Types Ideal or Not IdealLettuces Romaine An ideal food.

Very tender and easily digested.

Contains water and nutrients.

Iceberg A refreshing food—good choice.Very tender, sweet, and highly digestible.

Contains water and contains more nutrients than given credit for.

May be mixed with other lettuces and is quite satisfying during transition and beyond.

Butterhead: Boston and Bib

Excellent choice.

Tender and digestible.

Contains nutrients, yet not as much water as Romaine or iceberg.

Has a soft “buttery” texture and a sweet, mild flavor.

Red and Green Leaf Quite an acceptable choice.

Contains nutrients, yet not as much water as Romaine and iceberg.

Still tender, yet a bit less digestible than Romaine and iceberg.

Other Salad Leaves: Chicory, Radicchio, Dandelion, Frisee, Watercress, Mache, Escarole, Mustard Greens, Etc.

Less than ideal.

Not as easily digested as other lettuces.

Some slightly bitter. Some have toxic properties.

VegetablesOne of the biggest misconceptions people derive from nutrition “experts” is that more is better. While many vegetables are loaded with nutrients, that does not make them an ideal food. In fact, most are not ideal for human consumption at all. Many raw fooders juice or blend these foods to make them digestible. If juicing or blending is necessary for digestive purposes, it’s a good indicator that it is not an ideal food.

Vegetable Categories Common Types Ideal or Not IdealCruciferous Vegetables Broccoli, Cauliflower,

Cabbage, Spinach, Kale, Collards, Brussels Sprouts, Bok Choy

Not ideal foods. If eaten at all, chew very thoroughly. Very difficult to digest.

Have extremely high cellulose content which acts as a barrier to the nutrients.

They are also unappealing in taste and smell.

Spinach is toxic as it contains oxalic acid.

In moderation, baby spinach is acceptable as oxalic acid is not as prominent. It is fairly easy to digest. Mixed with other lettuces, it adds texture and flavor.

Celery An Ideal food—excellent choice.

Highly digestible.

Naturally salty and rich in water and minerals.

Very alkaline forming.

Roots and Tubers Carrots, Radishes, Turnips, Beets, Potatoes, Yams

Not ideal foods—eliminate from diet.

Extremely taxing on digestive system.High cellulose and starch content.

Offer little by way of nutrients.

Provide a bulky, full feeling and may be desired during transition.

Sprouts Alfalfa, Broccoli, Radish, Sunflower, Fenugreek Wheatgrass, Bean, Etc.

Not ideal foods—limit or eliminate from diet.

Some are extremely high in cellulose—not easily digested.

Offer very little nutrition, and some contain toxins.

Herbs Dill, Sage, Thyme, Basil, Oregano, Parsley, Cilantro, Etc.

Less than ideal.

Mild indigestion is often experienced. Contain toxins that the human body can’t digest.

They add aroma and flavor to foods that interfere with our sense of smell and our taste buds.

The occasional use of fresh parsley, basil, dill, or cilantro is acceptable.

Avoid strong tasting herbs, such as oregano, sage, rosemary, thyme.

Corn All types Not an ideal food—eliminate from diet.

Very starchy and hard to digest.

Asparagus Not an ideal food—limit or eliminate from diet.

Difficult to digest.Starchy—high cellulose content.

Contains potent smelling poison that is eliminated in urine.

Acceptable in transition if used sparingly.

Mushrooms All Edible Varieties Not an ideal food—limit or eliminate from diet.Hard to digest.

A fungus intended to recycle certain minerals not to nourish us.

Low in nutrients and often toxic.

Acceptable in transition.

Seaweed Nori, Dulse, Kelp, Wakame Not ideal foods—limit or eliminate from diet.

High concentration of sea salt—difficult for body to process. Highly processed food. Not raw as tenderized and cooked.

Contain contaminants, such as heavy metals.

“Excitotoxic” Vegetables

(“Excitotoxins” stimulate or excite our taste buds. They dull our senses and our ability to enjoy the natural taste of fruits and greens on their own.)

Onions, Garlic, Radishes, Arugula, Scallions, Shallots, Ginger, Etc.

Not ideal foods—eliminate from diet.

Greatly upset the digestive tract as contain mustard oil.

Avoid these “excitotoxins” / stimulants. If eat at all, choose scallions, only the green part, not the bulb.

Vegetable Juice All Types Not an ideal food—eliminate from diet.

Sometimes easy to digest but cause imbalances.

Opt for whole, fresh, ripe, and raw.

Frozen Vegetables All Types Not an ideal food—eliminate from diet.

Difficult to digest

Impairs digestion of all other foods as causes imbalances to intestinal flora.Many vitamins and minerals destroyed in freezing process.

Beans and LegumesBeans and legumes generally must be cooked to be palatable. They are also bland and are often mixed with “excitotoxins,” such as salt, garlic, onion, curry, cayenne, etc. to make them tasty.

Bean and Legume Category

Common Types Ideal or Not Ideal

Beans and Legumes Soy, Lentil, Fava, Navy, Pinto, Garbonzo, Peas, Peanuts, Etc.

Not ideal foods—eliminate from diet.

Extremely coarse and highly difficult to digest.

Contain a host of toxins.

Animals in the wild shun these foods.

Promote fermentation in our bodies, producing uncomfortable and offensive gas.

Nuts and SeedsNuts and seeds are high in fat content. Just a handful a day can bring your calories from fat to 60% or 70%. Knowing that fat should comprise only 10% or less of your calories, nuts and seeds should be used sparingly, if at all.

Nuts and Seeds Category Common Types Ideal or Not IdealNuts and Seeds Almonds, Walnuts, Pine

Nuts, Pecans, Brazil Nuts, Pistachios, Macadamias, Cashews, Peanuts (actually a legume), Coconuts, Sunflower Seeds, Sesame Seeds, Pumpkin Seeds, Flax Seeds, Etc.

Less than ideal foods.

Very high in fat content and extremely difficult to digest.

Store purchased are dried, devoid of their water content and no longer fresh.

Fresh nuts right from the tree are a better choice if used sparingly.

Acceptable for transition as their texture and density fill the cooked food void.

Limit or even eliminate these from your diet.

Peanuts are toxic and should never be eaten.

Even when labeled raw, many nuts and seeds are still heat processed.

Nut and Seed Butters All Types Not ideal foods—limit or eliminate from diet.

Concentrated form of fat that is very difficult for the body to digest.

Opt for the whole food instead.

Salt, Spices, and CondimentsThe saying in the raw food movement is that “if you can’t make a meal out of it, it is suspect at best.” Salt, spices, and condiments are not foods. Rather, they are “excitotoxins.” They stimulate the taste buds, making us favor these substances over the natural taste of fruits and greens on their own.

Salt, Spices, and Condiments Category

Common Types Ideal or Not Ideal

Salt Table Salt and Sea Salt Not ideal—eliminate from diet.

Constipates us, retarding digestion and excretion.

Highly acidic—causes irritation.

Upsets our natural water balance. Causes dehydration—draws moisture from the body.

Causes high blood pressure.

Causes bloating as body retains one pound of water for every ounce of salt.

Opt for naturally salty whole plant food, such as celery and tomatoes.

Spices Curry, Cumin, Cayenne, Chile Powder, Cinnamon, Black Pepper, Cloves, Nutmeg, Etc.

Not ideal—eliminate from diet.

No nutritional value.

Act as irritants, causing body to produce mucous.

Condiments All Vinegars, Bragg Liquid Aminos, Nama Shoyu, Etc.

Not ideal—eliminate from diet.

Vinegar is diluted acetic acid, a poison in its pure form. Causes thyroid imbalances and increased mucous production.

Bragg Liquid Aminos and Nama Shoyu are high in sodium (see salt above).

By eating raw the right way, you will experience not only ease of digestion and boundless energy, but also abundant weight loss, clear and smooth skin, freedom from cravings, better sleep, and an overall sense of well being. These are just a few of the many benefits of eating tender fruits and leafy greens.

Refer to this chart often to help you choose ideal foods. Adhering to a light, clean low-fat raw vegan diet as suggested by the discussion and chart above will help you maximize your satisfaction with the raw food lifestyle.

The best way to incorporate the ideal foods in your diet is to have fruit for breakfast, fruit for lunch, and fruit to start your dinner followed by a salad with or without overt fats, such as fatty fruits or nuts / seeds. Note: On the days you choose to eat overt fats, eat only one type per day with your dinner salad.

Following is a sample, one-day meal plan that applies the suggestions disclosed in this report. To calculate the total calories and percentage of calories from carbohydrates, fat, and protein, I used the free on-line nutritional analysis tool provided at www.nutridiary.com. The total daily calories for the following one-day meal plan are approximately 1,379. The percentage of calories from carbohydrates, fat, and protein are (87% carbohydrates, 7% fat, and 6% protein).

One-Day Meal PlanMeal Food

Breakfast Fruit Smoothie – 4 medium bananas, 1 cup *Ataulfo mangos, 2 - 3 cups water (blend)

Lunch Fruit – 1 medium honeydew melon

Dinner Fruit – 2 cups pineapple

Salad – 1⁄2 head Romaine lettuce, 1 chopped cucumber (peel if prefer), 2 stalks chopped celery, 1 chopped red bell pepper, 1⁄4 of an avocado

Fruit-Based, Non-Fat Salad Dressing – 1 cup tomato, 1 cup mango, juice of 1 lemon, 1⁄4 cup water if needed (blend)

Since there is so much misinformation on the topic of raw foods, I have decided to break the silence and personally share with you what I’ve learned over the years, all of the tips and information that will help you succeed on the raw food diet. To learn more about eating raw the right way and gain all of the benefits of achieving raw health, go to www.TheSkinnyOnRaw.com. Click on the “coaching services” tab, and schedule your first appointment with me today.

* Ataulfo mangos are also called champagne mangos. They are small and apricot in color. When ripe and ready to eat, they will be a little soft, and the skin will just start to wrinkle.