2 | Raw Food Lifestyle
March/April 2014 | 3
Dark Chocolate Mint Brownies
These decadent, dark mint chocolates are packed with superfoods and powerful plant protein. With a dense texture and a perfect amount of sweetness, these fudge-like dark chocolate bites will have you feeling you like you went to heaven!
What You Need: 3/4 c. raw cocoa butter, chopped 5 Tbsp. + 1 tsp. coconut nectar 2 Tbsp. cashew butter or tahini 1 tsp. vanilla extract 1/8 tsp. mint extract 2 Tbsp. raw protein powder 5 Tbsp. + 1 tsp. raw cacao powder Pinch of sea salt
What You Do: Finely chop the cocoa butter and gently melt using your preferred method. Make sure to measure 8 tablespons when melted. Add the nectar, cashew butter and extracts to the melted cocoa butter and stir well. Add in the protein powder, cocoa powder and salt and whisk until well mixed. Whisk until very smooth and no lumps are remaining. Pour into square pan or cupcake tray, depending on your preference. Place in the fridge to set for about 30 minutes. 4 | Raw Food Lifestyle
Publisher's Note Every raw vegan is aware that his or her lifestyle is regarded by many as extreme, alternative, or even stoical or unhealthy. But how is it that those of us seeking to end the suffering and exploitation of animals represent such a great diversity of backgrounds, careers, and economic positions? The raw food lifestyle spans across many generations, continents, languages, and ethnicities. There are no boundaries when it comes to encouraging the world to embrace animal compassion and cruelty-free living. The raw vegan lifestyle is compassionate, reasonable, environmentally conscious, and nutritionally favorable. After having been involved with the raw food lifestyle for nearly eight years, I decided it was time to bring all of these positive elements together and create a wave that would influence the masses and challenge their thinking against conventional mainstream media. It is my hope that this premiere issue of Raw Food Lifestyle reaches the people it needs to reach, speaks to those who are willing to listen and changes the world in a positive way. The Raw Food Lifestyle embraces everyone who strives toward living a more sustainable and compassionate way. May you find inspiration, hope and the desire to be your best within these pages. Be kind, be happy.
Mindi
mindi@rawfoodlifestyle.org
March/April 2014 | 5
Zucchini Lasagna with Cashew Cheese and Sun-dried Tomato Basil Pesto Serves 3-4
Lasagna noodles: 1 zucchini Cashew cheese: 2/3 cup cashews 2 peeled garlic cloves 1 tablespoon fresh lemon juice 1-2 teaspoons dried rosemary 2-3 tablespoons nutritional yeast (optional) Salt and pepper, to taste Water, as needed Sun-dried tomato pesto: 1/2 head of broccoli 2 tablespoons sun dried tomatoes 1 tablespoon olive oil (only if sun-dried tomatoes are not stored in oil) Salt, pepper and fresh basil, to taste Water, as needed Other toppings: Mushrooms Tomatoes Basil leaves Sprouts
Slice the zucchini with a mandolin to make the noodles. Combine all cashew cheese ingredients in a food processor or blender and process until smooth. Add water as needed. Combine all pesto ingredients in a food processor or blender and process until smooth. Add water as needed. To assemble, layer the noodles with the pesto, cheese and whatever other toppings you choose, alternate layers as desired.
Contents
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Mexican Tacos The flavors of spicy walnut taco mix, fresh tomato salsa and tangy sunflower refried beans create an absolute explosion of fresh vibrant flavors in your mouth. For the taco “shells” try using cabbage, romaine lettuce or red leaf lettuce. Delicious Mexican spices and herbs such as cumin, cilantro, garlic, paprika, and spicy peppers will give you that authentic flavor.
What You Need: Walnut Taco Mix 1 cup raw walnuts 1 Tbsp. nama shoyu (raw, unpasteurized soy sauce) 1/8 tsp. ground chipotle pepper (or more if you like it spicy!) 1 tsp. ground cumin 1 tsp. extra virgin olive oil Tangy Sunflower Refried Beans 2 cups raw sunflower seeds, soaked overnight and rinsed well 1 cup sundried tomatoes (soaked in a bowl 2 hours prior to blending) 2 Tbsp. fresh ground flax seeds 1 Tbsp. raw unpasteurized miso paste (if you don’t have this, use extra sea salt to taste) 1 Tbsp. paprika 1 Tbsp. chili powder 1 Tbsp. cumin 1/2 tsp. cayenne powder 1/4 - 1/2 cup water (depending on consistency of sundried tomatoes) Pinch of sea salt Raw Salsa 1 cup chopped cherry tomatoes ½ red bell pepper, chopped fine ½ orange or yellow bell pepper, chopped fine ½ red onion or 4 green onions, minced ¼ cup chopped cilantro ½ clove garlic, minced juice of ½ lime 1 tsp. agave or coconut nectar 1 Tbsp. extra virgin olive oil Pinch of sea salt
What You Do Walnut Taco Mix Put all ingredients in a food processor and pulse just to mix until a chunky consistency is reached. Tangy Sunflower Refried Beans Place sunflower seeds in food processor and pulse several times. Then add the sundried tomatoes, flax seeds, miso paste and seasonings. Pulse again and slowly add water to desired consistency. Adjust seasonings to taste. Raw Salsa Whisk the garlic, lime juice, nectar, olive oil and sea salt in a bowl and set aside. Cut up the veggies into small pieces, chop the cilantro and add everything to the bowl. Mix gently to combine and let sit for at least 10 minutes to allow the flavors to meld together. Assemble tacos with walnut meat, refriend beans, and raw salsa inside a leafy green. Add some chopped avocado and additional seasonings to taste.
March/April 2014 | 9
Fashion & Shopping
Real Fruit Jewelry
Real Fruit Jewelry is made from, (you guessed it) slices of REAL fruit! They expertly preserve the natural, fresh beauty of juicy, ripe fruit in their designs. After all, what else can compare with the exquisite style of nature? Real Fruit Jewelry is sealed with a hard, water-resistant coating before being joyfully handcrafted into your fruity accessories. The finished pieces are durable and absolutely unique – you won’t find anyone in the world with the exact piece of jewelry! So go ahead…browse and buy from their online store, and they are always happy to accommodate your special order! Visit their website at http://www.realfruitjewelry.com
Vegetabowls: Fruit Bowls Molded from Real Fruit “The inspiration to create our line of slip-cast functional pottery comes from nature. By translating nature’s designs into clay we are able to invoke a new appreciation for everyday objects. Fruits and vegetables have such a variety of shapes, colors, and textures. We are intrigued by the cantaloupe’s rough, dry outside texture contrasting its smooth, bright, and sweet interior. By casting directly from the actual fruit or vegetable, we are able to replicate these designs in each bowl.” Vegetabowls began 3 years ago in Lexington, Massachusetts while Melanie was teaching a ceramics class. She asked her students to each bring in a fruit or vegetable for a lesson on slip-casting and plaster mold-making. She
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used a cantaloupe for her demonstration and it turned out so great they ended up casting a cabbage and pineapple. When Melanie brought it home to her husband he was amazed. He said, “we have to make all kinds of fruit and vegetable bowls…. vegetabowls!” Grocery shopping has not been the same since! Our line is constantly evolving and expanding with each trip to the farmer’s market and each passing season. Vegetabowls™ aims to promote local farming, healthy eating, and an appreciation for handmade functional house wares. Vegetabowls is a small ceramics company in Buffalo, NY. Each item is handmade by Melanie and Justin Mckenney. Buy Vegetabowls at http://www.vegetabowls.com
Colorful Grass Shoe Company
The Colourful Grass Shoe Company Inc. designs and create eco-friendly shoes that are accessible to all. Born from an idea to bring sustainable fashion beyond cheeky t-shirts to the masses, The Colourful Grass themselves is a young family set out to introduce the world to a better way of doing business. Creating fashionable shoes from recycled products while working closely with the manufacturer to ensure sustainably sourced materials and ethically treated workers. The Colourful Grass Shoe Company Inc was created. Their mandate is to reduce our environmental footprint, reuse resources that were deemed trash or recyclable and reincarnate those salvaged resources in to the hottest pair of shoes on the market!
They use only eco-friendly and recyclable and/or recycled materials. They are currently utilizing the best materials available, such as Organic Hemp Canvas, Organic Cotton, Recycled Rubber and Coconut Shell Buttons. Visit their website at http://www.colorfulgrass.com
Rawganique Organic Clothing
Rawganique is organic hemp clothing. Not just any hemp, but organic European Hemp, organic cotton clothing and organic linen clothing. Oh, and bed, bath, kitchen and home products, too! It started with a low tolerance for and high aversion to chemicals. Because the founders were chemically sensitive, they needed to find stuff that didn’t trigger allergic reactions. Failing to find suitable products that met their purity and sustainability needs, they started making organic cotton, linen, and hemp products in 1999, and have grown to over 1,000 organic products since. All the products they offer are sweatshop-free. They make their chemical-free organic cotton, linen, and hemp products here in the USA, Canada, and Europe. Their organic products are free of all the nasties like BPA, PVC, dioxin, formaldehyde, heavy metals, petrochemical dyes, flame-retardant chemicals, wrinkle-proofing chemicals, and animal cruelty. Pretty neat, eh? Their organic cotton, linen and hemp products are designed for (and by) chemically sensitive people with compromised immune systems and people who have undergone surgeries & chemotherapy. But that also makes their products great for everyone else, too, since it’s not just what’s in our clothing and bedding (all the organic goodies) that matters. It’s what’s been excluded (like all the nasties) that matter more. Visit their website at http://www.rawganique.com
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Mrs. Meyers Clean Day
For generations we’ve had to put up with harsh chemical smells to get a good clean. Enter Mrs. Meyer’s Clean Day. A collection of household products made with essential oils from flowers and herbs that smell nice, but really pack a punch against daily dirt and grime. Our garden fresh scents include Lavender, Lemon Verbena, Basil, Geranium and many others. All are earth-friendly, cruelty-free and not tested on animals. We make intelligent, responsible raw material choices, and whenever possible, obtain materials from renewable plant resources such as coconut, palm, corn, soy or olive. At times we choose to use non-plant-derived material for reasons of efficacy, consistency and safety. Our products do not contain chlorine bleach, ammonia, petroleum distillates, parabens, phosphates or phthalates. We use concentrated, biodegradable formulas and at least 25% post-consumer plastic in our bottles. We do not test on animals. Shop Mrs. Meyers products at http://www.mrsmeyers.com
Nardo’s Naturals
The story began a few years ago when the four Mastronardo brothers discovered the health benefits of coconut oil for the skin. The brothers were inspired to formulate a responsible skincare line with ingredients derived from nature. A few months later, Nardo’s Natural developed their first moisturizer in their kitchen. The family business has since introduced a variety of USDA Certified Organic products and continues to grow everyday. Nardo’s skincare is free of parabens, dyes and harsh chemicals. Made fresh in small batches with the finest botanicals, indulge in the purest skincare derived by nature.
Wink Soap
Wink Soap was founded in 2010 as an alternative to the mainstream beauty product companies that promote and sell soaps that were full of synthetic detergents, harsh chemicals, artificial colors, preservatives and parabens. Wink Soap uses only natural ingredients, such as olive oil, coconut oil, shea butter, and essential oils. They do not believe any animal should be utilized or harmed for the production of their handmade soap. In addition, they donate a portion of all net proceeds to PETA: People for the Ethical Treament of Animals to help support the fight against animal cruelty. Purchase their products at http://www.winksoap.com
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By Mia Jordan If you are curious about experimenting with raw food, there is no better time than during the season of spring. With grocery stores and farmer’s markets blooming with fresh produce, now is the perfect time to dive right in and incorporate more raw food into your diet. Thinking of taking the raw food plunge? Here are a few things to keep in mind before diving in. Do your research. You may already know the basics of a raw food diet, which consists of consuming unprocessed, uncooked, and organic foods. The reason? Raw foodies believe higher temps destroy valuable enzymes that help our bodies digest and absorb food. While this may be all you need to switch your diet, you’ve got to do your research and educate yourself on raw nutrition. An excellent reference to read is “Becoming Raw: The Essential Guide to Raw Vegan Diets” by Brenda Davis, Vesanto Melina and Rynn Berry. (Also check out our review of this book in our Book Reviews section of this issue.) Be mindful of what you tell your friends and family. Contrary to what you might expect, they may not be fully supportive of this new lifestyle. They will probably have concerns about your protein intake or how you will be able to socialize. It always a good idea to refrain from jumping in full force when it comes to your family, at least until you’ve established what works for you. Instead of telling them you’re changing to a raw food diet, let them know
that you are beginning to incorporate more raw foods into your existing diet. They will most likely support you on that decision, because it is much healthier. Ease into it. If going 100% raw is too overwhelming for you, and it can be for most people, then consider easing into it by eating only 1 or 2 raw meals of the day. The easiest choice is eating a raw breakfast because of the abundance of fruit and smoothie recipes. Even busy people on the go can grab some fruit or whip up a smoothie before they leave the house. Don’t worry about buying fancy equipment right away, like a high speed blender, dehydrator, spiralizer or food processor. While these tools help you create beautiful raw food meals, you can eat a raw food diet without any of them. If you decide a raw food diet is the way for you, I would recommend your first equipment purchase to be a high speed blender. Not only can you create delicious smoothies, but you can also make raw food delights such as nut butters, soups, dips, salad dressings and so much more. Keep it simple in the beginning. You may be mesmerized by all the beautiful, gourmet raw food recipes that require fancy equipment and expensive ingredients, but it’s best to stick to the simple recipes that require five ingredients or less and very little preparation time. Keeping it simple March/April 2014 | 13
much of these foods leaves little room for more nutritional raw foods such as vegetables and fresh fruit which provide a vast array of vitamins, minerals and fiber. Be sure you are staying hydrated and drinking a sufficient amount of water. Even though raw foods contain more water than cooked foods, hydration is still essential for your health. So drink an adaquate amount of pure, natural spring water. Men should be drinking about 3 liters of
will help you learn how to combine foods for taste and nutrition, and how your body reacts to certain foods that you may never have previously consumed. Plan plan plan! Select your recipes for the week ahead and plan out your shopping list. It’s usually best to choose recipes that share common ingredients, so you are not spending too much money on ingredients that you will only use once. A few of the more common staples that raw foodists use are nut butters, agave or coconut nectar, cocoa powder, fresh spices, lemons and limes, and sea salt. Eat an abundance of leafy green vegetables, they are your friend. Not only do they contain the minerals you’ll need as your body detoxifies itself from your previous unhealthy lifestyle, but they also contain chlorophyll, vitamins, fiber and other essential nutrients to support your health. If you have trouble eating greens, making green juices and green smoothies are much easier to digest and pack a lot of punch when it comes to getting your greens. Measure your food intake and be sure you are eating enough calories. Under eating is the number one reason people fail when first beginning a raw food diet. It is important to measure your daily intake of calories, fat and protein. Raw fruits and vegetables contain much more water and fiber than cooked food, so you must consume more of it. But don’t overindulge in dried fruit, nuts, avocado or oils. Because these foods are usually restricted on other diets because of their high caloric content, newbie raw foodists tend to overeat these decadent foods in the beginning. And for good reason... they’re delicious! But consuming too 14 | Raw Food Lifestyle
water per day, and women 2.2 liters of water per day. Find a great raw food community for support. Chances are that your friends haven’t all taken on a raw food lifestyle. And like with any other big endeavor, finding friends who are with you along the journey can make the shift a whole lot easier. If you can’t find any local raw food meetups or events, there are plenty of online resources for making new raw food friends such as Facebook, 30 Bananas a Day and Raw Foods Talk. Live healthy in every way you can. A raw food diet is not a diet to lose weight. If you want to embrace all of the health benefits of a raw food diet, you should treat it as a lifestyle and not just a diet. This means exercising, getting plenty of sleep, being aware of your carbon footprint, choosing eco-friendly products and being mindful of your surroundings and portraying a positive attitude to the people around you.
Tips for Staying Socialable with Raw Food Be loving and compassionate. Remember that you were not always eating raw foods, you probably had meat, dairy, grains and other highly processed foods. So respect other people’s choices and where they are at on their journey. Most likely your friends will be curious and ask questions about your food choices. Answer their questions honestly and never judge their food preferences. They are just at a different point in their health journey and will most likely accept your point of view and what you have to say, if you say it in a peaceful and loving manner. Remember: you can be authentic without being hurtful, and we can all live in harmony even if we are different. Join online forums and surround yourself with positive and healthy people. There are hundreds of raw food gatherings, clubs, and organizations where you can socialize and make friends that have similar interests with you. If there isn’t one already, start a Meetup group in your area. Do your best to be engaging and attract like-minded people into your life. Before you leave the house for a social event, eat something filling like a banana or a small salad. If you know it may be hard to find a raw food alternative wherever you are headed, do the job at home! And bring some nuts or dried foods with you in your purse or pocket to avoid any temptations and to escape unexpected hunger. When invited to a social gathering, always bring a raw food dish. It is a great idea to use social events to share delicious homemade foods with others, and invite them into your world without coming off as pushy. When people see the variety of foods you bring and how delicious they taste, they realize raw foods can be fun. So, when visiting
someone you don’t have to impose any dietary rules, just bring a dish to share, it’s up to them to try it or not. But most of the time they do try it and love it! Prioritize your diet FIRST. It is a matter of loving yourself and choosing what’s best for you, rather than what your friends want to choose for you. The right friends will come along when you decide your priorities are clear. If the raw food lifestyle is working for you and helping you to improve your health and your mental clarity, then don’t sabotage it for junk food and friends. Remember: you are the only one responsible for your health, not your friends. If you stick to what’s working, you will become a beautiful example of what others are also capable of achieving.
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By Mia Jordan It is recommended that a minimum of 10% of our calories come from protein, assuming sufficient caloric intake. This can be achieved eating a wide assortment of protein sources from plants and raw food. The calories from most green vegetables range from 20 to 40 percent and nuts and seeds range from 9 to 17 percent. Many people think plant-based protein is incomplete or it is low quality or inferior to animal protein. The truth is that different plant proteins have different amino acid profiles. For example, sprouts might have higher levels of some amino acids and lower levels of others, a green smoothie with protein-rich leafy greens and fruit has a complementary amino acid profile that provides all the essential amino acids and protein required for the day. Nutritionists agree that it is no longer necessary to “combine proteins� in the same meal, such as eating rice with beans, provided you eat a combination of different plant protein sources throughout the day. The easiest way to ensure that you are getting complete protein from plant sources is to meet your calorie requirements with a varied diet consisting of fruits and vegetables (especially dark leafy greens) and small amounts of nuts, seeds and sprouted foods. Here are eight of the top protein yielding raw foods. Be sure to include them in your meal planning to
gain all of their healthy benefits!
Chia Seeds
Chia seeds contain 20% protein and are loaded with ALA, making it a super food for the brain and heart. The protein in chia seeds is a complete protein with all 8 essential amino acids. Chia seeds are also high in antioxidants and have an ORAC rating four times higher than blueberries. Chia seeds contain five times more calcium than milk, are rich in fiber and antioxidants, as well as essential minerals like calcium and iron. They are the richest plant source of omega-3s.
Hemp Seeds
Hemp seeds contain 33% protein and are a complete protein, providing all the necessary amino acids for repairing and building tissue. One tablespoon of hemp seeds contains 11 grams of protein. Hemp seeds contain a healthy anti-inflammatory ratio of 3:1 of omega-6 to omega-3 fat. In addition, hemp seeds contain an especially beneficial type of omega-6 fat called GLA (gamma linolenic acid). GLA is a direct building block of anti-inflammatory hormones. Hemp seeds are rich in disease-fighting, plant-based phytonutrients and anti-aging antioxidants such as vitamin E, and provides a wide selection of minerals including zinc, calcium, phosphorous, magnesium and iron.
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Sunflower Seeds
Sunflower seeds contain a five grams of protein per one ounce serving, and contain more vitamin E per calorie than any other food. Sunflower seeds contain 40% of the daily value of vitamin E per serving, an antioxidant that fights oxidation damage and lowers free-radicals. Sunflower seeds are rich in phytonutrients such as betaine, phenolic acid, choline, arginine and lignans. These nutrients fight against carcinogens, LDL (bad) cholesterol, are noble protectors of our hearts, and helps to preserve memory and cognitive function.
Spirulina
Spirulina, or blue-green algae, contains all eight of the essential amino acids. Spirulina is 65 percent protein by weight, and can be taken as a powder or supplement form. Spirulina is also rich in vitamins, minerals and non-essential amino acids, including manganese, selenium, iron, folic acid, and B vitamins. It blends well in smoothies and juices.
Sprouts
Sprouted seeds, or sprouts such as alfalfa, adzuki, clover, fenugreek, mung bean and wheat contain high levels of protein, as well as vitamins A, B, C, E and K. They are also good sources of iron, calcium, magnesium and phosphorus. Sprouts should be eaten raw for maximum nutrition, and taste great in salads and smoothies.
The sprout seeds determine the nutritional content of the finished sprouts. High-protein legumes yield high-protein sprouts, while radish seeds produce sprouts high in antioxidants but low in protein. A cup of sprouts from legumes or wheat provides you with about 15 to 20 percent of your protein intake for the day.
Leafy Green Vegetables
Leafy green vegetables, such as kale, collard greens, mustard greens, chard and lettuce are a good source of pro18 | Raw Food Lifestyle
tein. Two cups of kale has 4 grams of protein while dandelion greens have 3 grams of protein. Red or green leaf lettuce will provide about 5 grams of protein. Eating a big green salad daily will help towards your protein requirements, or trying blending them into a green smoothie or juicing them with a little bit of fruit.
Almonds
One half cup of raw almonds provides 10 grams of protein. Almonds are high in antioxidants which help control blood sugar, protect against diabetes and heart disease and raise levels of HDL (good) cholesterol while lowering LDL (bad). They are also filled with monounsaturated fats that can reduce your risk of heart disease. Eating almonds can also lead to more energy. A handful of almonds contains energy-boosting manganese and copper. Almonds are also good sources of riboflavin, or vitamin B2, which is an essential nutrient for producing oxygen-based energy in the body. Eat a handful of raw almonds once a day. Mix them with dried cranberries, chop them into a salad, or spoon some almond butter into your morning smoothie for an extra energy boost.
Maca Root
Maca is loaded with bio-available plant protein that is easy for the body to assimilate. A 100g serving of maca root contains 14 grams of protein. Maca also contains many other health benefits. Over the centuries maca has been called “magic,” “the food of the gods,“ and “a miracle drug.” People have been using it for everything from enhancing fertility to boosting their immune system, but most people simply love the non-caffeinated burst of energy they get from putting maca in their smoothies. Maca affects everything from circulation to the endocrine system. Just one teaspoon in your smoothie once or twice a day will give you amazing health benefits.
HOW MUCH PROTEIN DO YOU REALLY NEED? The average person needs about 50 grams of protein daily, depending on bodyweight. Increase this amount if you are highly active. Body Recommended Weight Protein 105 lb 38g 120 lb 43g 135 lb 49g 150lb 54g 165lb 60g
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by Institute for Responsible Technology In 2009, the American Academy of Environmental Medicine (AAEM) stated that, “Several animal studies indicate serious health risks associated with genetically modified (GM) food,” including infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system. The AAEM has asked physicians to advise all patients to avoid GM foods. [1] Starting in 1996, Americans have been eating genetically modified (GM) ingredients in most processed foods. Why isn’t the FDA protecting us? In 1992, the Food and Drug Administration claimed they had no information showing that GM foods were substantially different from conventionally grown foods. Therefore they are safe to eat, and absolutely no safety studies were required. But internal memos made public by a lawsuit[2] reveal that their position was staged by political appointees who were under orders from the White House to promote GMOs. In addition, the FDA official in charge of creating this policy was Michael Taylor, the former attorney for Monsanto, the largest biotech company, and later their vice president. In reality, FDA scientists had repeatedly warned that GM foods can create unpredictable, hard-to-detect side ef20 | Raw Food Lifestyle
fects, including allergies, toxins, new diseases, and nutritional problems. They urged long-term safety studies, but were ignored. Today, the same biotech companies who have been found guilty of hiding toxic effects of their chemical products are in charge of determining whether their GM foods are safe. Industry-funded GMO safety studies are too superficial to find most of the potential dangers, and their voluntary consultations with the FDA are widely criticized as a meaningless façade.[3] GM plants, such as soybean, corn, cottonseed, and canola, have had foreign genes forced into their DNA. The inserted genes come from species, such as bacteria and viruses, which have never been in the human food supply. Genetic engineering transfers genes across natural species barriers. It uses imprecise laboratory techniques that bear no resemblance to natural breeding, and is based on outdated concepts of how genes and cells work.[4] Gene insertion is done either by shooting genes from a “gene gun” into a plate of cells or by using bacteria to invade the cell with foreign DNA. The altered cell is then cloned into a plant.
Widespread, unpredictable changes
spray and is thousands of times more concentrated.
The genetic engineering process creates massive collateral damage, causing mutations in hundreds or thousands of locations throughout the plant’s DNA.[5] Natural genes can be deleted or permanently turned on or off, and hundreds may change their behavior.[6] Even the inserted gene can be damaged or rearranged,[7] and may create proteins that can trigger allergies or promote disease.
Farm workers throughout India are getting the same allergic reactions from handling Bt cotton[15] as those who reacted to Bt spray.[16] Mice[17] and rats[18] fed Bt corn also showed immune responses.
GM foods on the market There are eight GM food crops. The five major varieties— soy, corn, canola, cotton, and sugar beets—have bacterial genes inserted, which allow the plants to survive an otherwise deadly dose of weed killer. Farmers use considerably more herbicides on these GM crops and so the food has higher herbicide residues. About 68% of GM crops are herbicide tolerant. The second GM trait is a builtin pesticide, found in GM corn and cotton. A gene from the soil bacterium called Bt (for Bacillus thuringiensis) is inserted into the plant’s DNA, where it secretes the insect-killing Bt-toxin in every cell. About 19% of GM crops produce their own pesticide. Another 13% produce a pesticide and are herbicide tolerant. There is also Hawaiian papaya and a small amount of zucchini and yellow crookneck squash, which are engineered to resist a plant virus.
GROWING EVIDENCE OF HARM FROM GMOS GM soy and allergic reactions Soy allergies skyrocketed by 50% in the UK, soon after GM soy was introduced.[8] A skin prick allergy test shows that some people react to GM soy, but not to wild natural soy.[9] Cooked GM soy contains as much as 7-times the amount of a known soy allergen.[10] GM soy also contains a new unexpected allergen, not found in wild natural soy. [11]
Bt corn and cotton linked to allergies The biotech industry claims that Bt-toxin is harmless to humans and mammals because the natural bacteria version has been used as a spray by farmers for years. In reality, hundreds of people exposed to Bt spray had allergic-type symptoms,[12] and mice fed Bt had powerful immune responses[13] and damaged intestines.[14] Moreover, the Bt in GM crops is designed to be more toxic than the natural
GMOs fail allergy tests No tests can guarantee that a GMO will not cause allergies. Although the World Health Organization recommends a screening protocol,[19] the GM soy, corn, and papaya in our food supply fail those tests—because their GM proteins have properties of known allergens.[20]
GMOs may make you allergic to non-GM foods GM soy drastically reduces digestive enzymes in mice.[21] If it also impairs your digestion, you may become sensitive and allergic to a variety of foods. Mice fed Bt-toxin started having immune reactions to formerly harmless foods.[22] Mice fed experimental GM peas also started reacting to a range of other foods.[23] (The peas had already passed all the allergy tests normally done before a GMO gets on the market. Only this advanced test, which is never used on the GMOs we eat, revealed that the peas could actually be deadly.)
GMOs and liver problems Rats fed GM potatoes had smaller, partially atrophied livers.[24] The livers of rats fed GM canola were 12-16% heavier.[25] GM soy altered mouse liver cells in ways that suggest a toxic insult.[26] The changes reversed after they switched to non-GM soy.[27] GMOs, reproductive problems, and infant mortality More than half the babies of mother rats fed GM soy died within three weeks.[28] Male rats[29] and mice[30] fed GM soy had changed testicles, including altered young sperm cells in the mice. The DNA of mouse embryos functioned differently when their parents ate GM soy.[31] The longer mice were fed GM corn, the less babies they had, and the smaller their babies were.[32] Babies of female rats fed GM soy were considerably smaller, and more than half died within three weeks (compared to 10% of the non-GM soy controls).[33] Female rats fed GM soy showed changes in their ovaries and uterus. By the third generation, most hamsters fed GM soy were unable to have babies.
Bt crops linked to sterility, disease, and death Thousands of sheep, buffalo, and goats in India died after grazing on Bt cotton plants after harvest. Others suffered March/April 2014 | 21
poor health and reproductive problems.[34] Farmers in Europe and Asia say that cows, water buffaloes, chickens, and horses died from eating Bt corn varieties.[35] About two dozen US farmers report that Bt corn varieties caused widespread sterility in pigs or cows.[36] Filipinos in at least five villages fell sick when a nearby Bt corn variety was pollinating.[37] The stomach lining of rats fed GM potatoes showed excessive cell growth, a condition that may lead to cancer. Rats also had damaged organs and immune systems.[38]
Functioning GM genes remain inside you Unlike safety evaluations for drugs, there are no human clinical trials of GM foods. The only published human feeding experiment revealed that the genetic material inserted into GM soy transfers into bacteria living inside our intestines and continues to function.[39] This means that long after we stop eating GM foods, we may still have their GM proteins produced continuously inside us. If the antibiotic gene inserted into most GM crops were to transfer, it could create super diseases, resistant to antibiotics. If the gene that creates Bt-toxin in GM corn were to transfer, it might turn our intestinal bacteria into living pesticide factories. Animal studies show that DNA in food can travel into organs throughout the body, even into the fetus.[40]
GM food supplement caused deadly epidemic In the 1980s, a contaminated brand of a food supplement called L-tryptophan killed about 100 Americans and caused sickness and disability in another 5,000-10,000 people. The source of contaminants was almost certainly the genetic engineering process used in its production.[41] The disease took years to find and was almost overlooked. It was only identified because the symptoms were unique, acute, and fast-acting. If all three characteristics were not in place, the deadly GM supplement might never have been identified or removed. If GM foods on the market are causing common diseases or if their effects appear only after long-term exposure, we may not be able to identify the source of the problem for decades, if at all. There is no monitoring of GMO-related illnesses and no long-term animal studies. Heavily invested biotech corporations are gambling with the health of our nation for their profit.
Help end the genetic engineering of our food supply When the tipping point of consumer concern about GMOs was achieved in Europe in 1999, within a single week virtually all major food manufacturers committed to remove GM ingredients. The Campaign for Healthier Eating in America is designed to reach a similar tipping point in the US soon. 22 | Raw Food Lifestyle
Start buying non-GMO today. Help us stop the genetic engineering of our food supply. Download your free NonGMO Shopping Guide or ShopNoGMO iPhone App from http://nongmoshoppingguide.com/ If you’re not sure if a product contains GMOs, look for the Non-GMO Project Verified label. These products are verified to not contains any GMOs. Visit http://www.nongmoproject.org for more information. The health information featured on this page is excerpted from Genetic Roulette: The Documented Health Risk of Genetically Engineered Foods, by Jeffrey M. Smith. © Copyright 2010. Institute for Responsible Technology. Read the article in its entirety at http://www.responsibletechnology.org/health-risks
TOP 8 FOODS MOST LIKELY TO CONTAIN GMOS • • • • • • • •
CORN SOY CANOLA OIL COTTONSEED OIL SUGAR (EXCEPT FOR CANE SUGAR) HAWAIIAN PAPAYA YELLOW SQUASH ZUCCHINI When in doubt, purchase Certified Organic or Non-GMO Project Verified items. These items are not allowed to contain any GMOs or GMO derived ingredients.
Springtime Mango Avocado Coconut Salad What You Need 3 cups of baby arugula 1 cup of mixed greens 1/2 mango, sliced 1/2 avocado, sliced Pinch of walnuts Pinch of dried unsweetened coconut Juice of 1/2 lime 1 Tbsp. olive oil or coconut oil
What You Do Combine mango and avocado, place on top of arugula and mixedgreens. Combine lime juice with oil, drizzle as a dressing. Sprinkle with walnuts and coconut as desired.
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Product Review twirling long strands of food on a fork, this handy spiralizer is for you. Many of the strands that come out of this thing get close to 2 feet long. How’s that for noodles? Food prep doesn’t get much more fun than that. Large cucumbers take about 4 minutes to break down into perfect, long, spirally strands.
Paderno World Cuisine Tri-Blade Plastic Spiral Vegetable Slicer This little turning slicer is amazing. Simply amazing. It creates spirals of vegetables that you can use in salads to create unusual textures and shapes. No longer will salads be full of chopped or sliced vegetables. You’ll feel like a kid again eating long “noodles” of colorful vegetables. It makes quick work of everything you throw at it, including radishes, carrots, cucumbers, onions, zucchini, apples and sweet potatoes. It comes with three blades, one for large noodles, one for small noodles and one slicing blade for flat noodles. The possibilities are endless! And it is a pleasure to clean. Simply slide apart the rotating handle, slip out the blade, a quick rinse under the faucet and you’re good to go again. Don’t fret about accidently injuring yourself with the sharp blades, there is no need to touch them when using or cleaning the unit and you would have to intentionally try to harm yourself to do damage. But do proceed with caution, it is not a child’s toy and requires the same respect you would give any other item with sharp blades. If you love pasta and miss the act of 24 | Raw Food Lifestyle
So what’s the downside to this great gadget? You do lose lose about 3/8ths from the center of anything you are spiraling. In the case of cucumbers, that means that the device is essentially getting rid of those pesky seeds for you but in the case of a carrot, you lose a bit of viable vegetable. Use that center 3/8ths carrot piece for something else, or snack on it while you shred the rest of your veggies. The center piece is still very usable, it just isn’t made into long spirally strands. So, it wouldn’t make sense to try to shred very small vegetables such as baby carrots or asparagus because they aren’t much larger than 3/8ths of an inch so there wouldn’t be much to spiral. The spirazlier is very durable. It is well designed. The extra blades snap into a holder in the middle of the slicer so you aren’t likely to lose them nor are you likely to cut yourself on them inadvertantly. Though lightweight, the whole unit feels fairly sturdy and taken care of properly, there is no need to replace it for a long, long time. The handy suction cups on the bottom of the unit adhere to hardtop countertop surfaces beautifully so the unit stays secure while in use. Even after years of use, many users still rave about its longevity while still maintaining sharp blades. The recipe possibilities are endless with this spiralizer. Here are a few of our favorites: • Zucchini noodles with raw marinara sauce • Cucumber noodles with almond ginger dressing • Carrot noodles mixed with garden greens • Apple slices with raw granola and peanut butter
By Mindi Ayn
The Gluten Free Allergen Free Expo was held in Phoenix AZ on February 22-23, 2014. I was excited to go to this event because I have never been to one and I wanted to learn more from my fellow raw food, gluten-free and allergen-free bloggers and sample lots of tasty food (that I can actually eat!). All in all, I do say this event lived up to all of my expectations! The event was very busy for the majority of the two days. In addition to the vendors, there were featured speakers giving classes and presentations on how to live a gluten-free and allergen-free life.
One of my favorite things about the weekend, besides getting to sample all of the delicious foods and meet some wonderful people, was how empowering it felt to be in a huge group of people that eat differently. Not all of us follow the same eating plan, but we all follow some type of eating plan that is not SAD. Rather than feeling like the “odd woman out” in the group, or having to explain (for
In case you didn’t know, the GFAF Expo offers classes and vendors who are dedicated to providing information and an opportunity to taste their gluten-free, allergy-free foods, treats and beverages. I did recognize several of the vendors, and also got introduced to many new ones as well. Although I eat a raw food diet, I suffered terribly for years with many food allergies, specifically wheat and dairy. So gluten-free and allergy-free foods hold a special place in my heart; they were a staple of my diet for many, many years. Surprisingly there were several vendors of raw food products, such as Raw Revolution. In between tasting all the delicious offerings, I met several companies that advocate an eco-friendly and green environment: Norwex. These amazing microfiber cleaning cloths will clean your entire house using only water! Even works on windows and mirrors. Why have I not heard of these before? Erica from Celiac and the Beast. She has some wicked cool T-shirts for us gluten-free gals, and guys too! Organic pest control by Lady Bug. They are also looking for new franchisees! So if you have ever wanted to own your own eco-friendly company now is your chance! March/April 2014 | 25
the umpteenth time!) that raw food does not mean I can’t eat high fat foods, I was among hundreds of people in the same situation. It was fun exchanging stories of wild situations we have been in because of our eating preferences and food allergies, and to commiserate about our struggles to find certain items, and even strategizing on how to find rare, specialty items. I learned this weekend that there are so many of us health-conscious people out there and I’m really not alone in all of this! I was also so pleased to hear that people knew me or of RFL! It’s really great to learn that I am making a difference in people’s lives and being helpful. I was so humbled and pleased to meet these people in person. We are not alone in this journey of food allergies; I’ve seen the multitudes of people in just one venue! I’m so glad that I got to attend this year’s GFAF Expo in Phoenix AZ and definitely plan to attend again. There are many more GFAF Expo events happening this year throughout the country, check the website to find out more information about future events. If the Expo is taking place in your location, I strongly encourage you to attend and meet your fellow gluten and food allergy sufferers. You will enjoy it! http://www.gfafexpo.com
Book Reviews Becoming Raw: The Essential Guide to Raw Vegan Diets by Brenda Davis and Vesanto Melina
This book contains a wealth of information on the raw food lifestyle. Nutrition experts Brenda Davis and Vesanto Melina provide the essential information needed to safely embrace a new dietary lifestyle and the first authoritative look at the science behind raw foods. It also includes a narrative history of the raw foods movement in the United States. More people are jumping onto the raw foods bandwagon either to lose weight, fight chronic health problems, or simply to benefit from the high level of nutrients found in uncooked or sprouted foods. Readers will find science-based answers to tough questions about raw foods and raw diets, easy-to-follow nutritional guidelines, and practical information on how to construct a raw diet that meets recommended nutrient intakes simply and easily. A section of over forty-five recipes provides dishes for any time of day and every occasion. Nutritional analyses are given for each recipe. Also included is a section on what foods and equipment are needed to get started and what raw food preparation basics are good to master. It is written in an easy to comprehend narrative style and allows readers to draw their own conclusions based on the scientific evidence presented that spans across historical, biological, chemical, and sociological aspects of a raw food diet. It is one of the most useful and definitive raw vegan reference books on the shelves today. You will return to it again and again not only for the recipes, but for the reference material presented concerning many health aspects such as vitamins, minerals, fats, amino acids, bones, acid/alkalinity and more. Its usefulness will never diminish.
Raw Food Made Easy for 1 or 2 People by Jennifer Cornbleet
Well-known Bay Area cooking instructor, Jennifer Cornbleet, shares her favorite no-cook recipes in quantities ideal for one or two people. With essential time-saving tips and techniques, plus Jennifer’s clear instructions, you don’t have to toil in the kitchen in order to enjoy nutritious, delicious raw food. This book contains over 100 foolproof recipes, along with lunch and dinner menu plans. They are all easy to prepare and use common ingredients and basic equipment. Plus she also shows you how to convert traditional recipes into nutritious treats made from all-natural, raw ingredients. A sampling of the delicious recipes include Sunflower Seed Pate, Lasagne, Flourless Chocolate Cake, and Hummus Sandwich. This book is perfect for anyone who is looking for a first book of raw food recipes. The portion sizes are small so there are little, if any, leftovers to store. She is relaxed in her approach to raw food and encourages the readers to use what they have on hand, instead of necessitating expensive or hard-to-find ingredients. The dips and pate recipes are very simple yet full of flavor. Most of the pates can be made in minutes, yet they make a very satisfying lunch served with mushrooms and a large salad. Other suggestions include eating them in salads, and wrapped in large lettuce leaves or collard greens. The combinations are endless; you will surely never get bored with all of the recipes presented in this book. March/April 2014 | 27
Creamy Cherry Cinnamon Blast Smoothie Spring is right around the corner and what better way to get ready than a delicious smoothie packed with antioxidents from dark cherries and or your favorite berries. It makes for an equally pleasing dessert or breakfast. Add a vegan protein powder like Sunwarrior Raw Protein Vanilla flavor for some extra amino acids, or turn it into a green smoothie by throwing in a handful of greens.
What You Need 1 small banana (or 1/2 large), frozen 3/4 cup frozen or fresh and pitted cherries 1/2 tbsp coconut butter 2 tsp cinnamon 1 cup almond milk 3-4 ice cubes Optional add-ins: hemp, pea, or rice protein powder, cocoa powder, spirulina, fresh greens
What You Do Blend all ingredients in a high speed blender. Pour into a drinking glass and top with extra cherries or berries of your choice.
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Fitness Three Most Used Key Transitional Beginning Yoga Poses By Aaron Matthew Ang
Yoga positions can be very complex. If you are a beginner, this should not intimidate you because there are poses that will help you strengthen your body and make you more flexible before moving to the complex poses. Here we will be discussing a few beginning yoga poses commonly taught to students new to the art and fascinating world of yoga. Malasana. Also called the garland pose, Malasana is best done if your purpose is to strengthen the hips and the groin. The Garland pose is no more than squatting. However, there are key positions that need to be done right to ensure maximized benefit for this position. To do this, let the soles of the feet lie flatly on the floor. Bring your buttocks slowly down but do not let them touch the floor. It is like sitting on an imaginary stool. The legs and knees should be wide apart and the toes should be pointing in a diagonal angle. This means that your toes should not be pointing straight or sideways. The upper arms should be under the knees and the palms of the hands put together as if in prayer. The forehead should be straight and not pointing upward. Relax the entire body, particularly the spine, and breathe in and out. Tadasana. The second of the most commonly used beginning yoga poses is also called the Mountain Pose. This is a standing pose used to transition from seating poses to complex poses. What this does is to improve the body’s posture, relieve back pain, and strengthen the feet and thighs. To do this, stand up straight with the big toes touching each other. The toes should be parallel, not pointing at each other. Let all the toes fan out and lift them. After fanning the toes out, drop them on the floor. Create a space between the feet if necessary so your ankles do not bump each other or else you will be out of balance. Imagine yourself as a tree. The feet should be rooted firmly on the floor. Draw your belly inward while inhaling and draw the shoulders back. Although this position may seem silly because you are just standing, the key here is aligning the body parts together, which is really hard work because we rarely do this under normal circumstances. Urdhva Hastasana. The last of the beginning yoga poses we will teach you is the Raised Hands Pose. This is a good transition from the previous pose which will help you strengthen your shoulders. From the previous position, bring your hands up and raise your hands high, as if reaching for something. Press the palms together and keep the arms straight; your elbows should not bend. Raise your head and look at the thumbs. The shoulder blades should be relaxed down and drawn back. It is important to keep this alignment to make it work. Inhale and exhale. These yoga poses are important. If you do not master these poses, you will have difficulty shifting to other complex poses. Also think of these poses as your resting poses. If you advance to the intermediate level of yoga, you can always go back to these poses to rest for a few minutes then resume.
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