Raw Food Lifestyle - May/June 2014

www.rawfoodlifestyle.org • MAY/JUNE 2014

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Watermelon Cake What You Need A watermelon cake is a great way to enjoy 2 c. young coconut meat raw dessert this spring. Refreshing and 2 Tbsp. agave or coconut nectar delicious!

Kids love them!

1 tsp. vanilla extract 2 Tbsp. lemon juice Homemade, thick whipped cream made 2 Tbsp. coconut oil, melted from coconut meat covers a juicy ripe wa ¼ tsp. sea salt termelon, and is adorned with tasty nuts, 2 large seedless watermelons fruits and berries. ½ c. sliced almonds 1 kiwi This raw watermelon cake requires almost ½ c. blueberries no effort and looks fantastic!

Honeydew and Cantaloupe slices

What You Do Blend the coconut meat, honey, vanilla, lemon, coconut oil and sea salt in a food processor until very smooth and creamy. This may take 5 minutes or longer, so be patient and have faith that the coconut will become creamy! Chill for 20 minutes before using.

Slice the tops and bottoms off each watermelon, then cut the green rind from the sides. Decide which piece will be your top tier, and shave down the sides until it fits nicely on top of the bigger watermelon piece. Place the stacked watermelons on a cake plate.

Use a flat knife to frost the entire cake, covering all of the red with creamy white frosting. Lightly press the sliced almonds onto the sides and top of the cake. Decorate with the extra fruit. Use cookie cutters to create stars or other shapes out of the sliced melons and secure on the side of the cake with toothpicks. Place a blueberry on the tips of each toothpick.

Store in the fridge until right before serving. Slice and enjoy!

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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 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

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Contents

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Pina Colada Sorbet

A definite treasure of a recipe that may even help you get in touch your inner pirate. A piĂąa colada gelati made from fresh pineapple fruit, coconut, lime and of course coconut sugar. A tropical island experience is awaiting you with this quick and easy recipe!

What You Need

2 c. fresh pineapple puree (plus extra chunks of fresh pineapple) 1 c. coconut milk, cream or flesh from a young Thai coconut 1/4 c. lime juice or flesh 1/4 c. coconut sugar (optional) Pinch of stevia (optional) Pinch of salt For an extra kick, add 1/4 cup Midori, 1/4 cup white rum

What You Do

In a blender puree fresh pineapple, lime, coconut, sugar, stevia and salt to a creamy consistency. Pour all liquid in an ice cream maker and switch it on until it is ready, it takes around 25 minutes. At about the 20 minutes mark, just before it is ready add chunks of fresh pineapple. Put in the freezer for a while to freeze a little more if the weather is hot. Scoop generous amounts and sprinkle with shredded coconut and coconut sugar!

Mango Sorbet

Try to use Ataulfo or Alphonso mangoes, they are smaller and flatter than your typical mango, and are yellow instead of red in color. The flesh from these mangoes is smooth, juicy, flavorful, and free of all those stringy fibers that get caught in your teeth!

This simple recipe was created so you can really appreciate the taste of the mangoes. For the citrus fruit, it’s best to use one orange, and one lemon or lime. If you don't use an orange, you might want to add 2 to 4 tbsp of coconut nectar or agave to balance out the acidity.

What You Need

4 mangoes 2 citrus fruits (valencia orange, lemon, lime)

What You Do

Juice your citrus fruits, and peel and pit your mangoes.

Puree the mango flesh and citrus fruit juice until smooth in a food processor or high speed blender. Pour this mixture into a container, and freeze for about 6 hours - mixing with a spoon every once and a while to make sure it doesn't get too solid.

Once desired consistency is reached, remove from freezer and use an ice cream scoop to portion out into bowls.

Garnish with mint, and serve immediately.

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This year one zingy tropical fruit has overtaken the usual seasonal fashion trends and exploded all over the shops. The ubiquitous pineapple. A fruit so cool that in the language of flowers it means ‘You are perfect.’ Pineapples are popping up everywhere from straws to cushions, purses and cell phone cases.

Juicy Fruit tank via nastygal.com, $38.

Fun in the sun Top via stun-l.com $67, River Island shorts $17, ASOS shoes $15, H&M sunglasses $10.

Pineapple candle by Billabong, $40.

Pineapple Trees iPhone 5/S Hard Case, $25.

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Beachside babe J.Crew swimsuit $60, H&M Pineapple Maxi dress $30, Tkees flip-flops $37, Necklace via oliverbonas.com $5, Felix Rey clutch $75.

Enjoy the tropics with this Caribbean Citrus handmade soap. This fresh, citrus scent has a light lemongrass base mixed with fruity undertones and just a hint of spicy lime. Great for guys! 100% vegan soap. $6. www.winksoap.com

Fresh Pineapple.

Coconut. Like a day on the beach in Hawaii. Fruity and oh so lightly scented with coconut. You’ll love this lotion. With noni, white tea and organic aloe and jojoba. Infused with Hawaii’s healing kukui and macadamia oils.

Paraben Free. $16. www.lanikaibathandbody.com

Naturally smooth, soothe and protect chapped lips with organic ingredients. It works quickly to return your lips to a happy state with SPF 15 and tasty coconut and pineapple flavor! $4. www.kissmyface.com

This body butter contains rich emollients including the following organic ingredients: Shea Butter, Cocoa Butter, Coconut Oil, and Rose Hip Oil which help severely dry or cracked skin become radiantly healthy. Made with pure natural essential oils and fruit extracts, this is has lovely tropical oasis aroma with pineapple, mango and passionfruit! Use it anywhere you want to seal in moisture and soften skin. $20. www.hothousebotanicals.com All natural facial scrub in a base of berries, sake, pineapple juice and papaya enzyme to make complexion appear more vibrant, glowing and healthy. Perfectly round jojoba beads buff away bumps and flakes without scratching your skin. Concentrated with anti-aging vitamins and antioxidants. This all natural facial scrub does not contain synthetic chemicals, artificial fragrances, chemical preservatives or any other toxins, Truly, 100% Pure. $18 www.100percentpure.com

Noni Papaya Pineapple 8 oz. Shampoo. Infusion of real noni, papaya, and pineapple extracts in Hawaii water with aloe barbadensis leaf juice. $10. www.luxushawaii.com

Noni Papaya Pineapple Bath Powder infused with real papaya and pineapple extracts. $10. www.luxushawaii.com May/June 2014 | 11

Indian Curry Vegetables

Indian Pakoras

Even on a raw food diet it is possible to enjoy powerfully flavorful Indian cuisine with recipes like these. Choose a colorful selection of veggies for presentation, nutrition and flavor. If you need to substitute dates for the apricots you’ll want to use less (about 4 to 6) of them. Serve these veggies as a main course or a filling for collard or lettuce wraps, or in a salad.

What You Need:

Prep Time: 20 minutes Dehydrator Time (optional): 1 hour Total Time: 1 hour, 20 minutes Yield: 4 to 6 servings

What You Need: 8 apricots, sliced 1/2 cup warm water 6 cups assorted chopped vegetables such as cauliflower, broccoli, zucchini, carrots, green beans, red bell peppers, collard greens, or spinach 1/4 cup diced spring onion, red onion or other onion 2 tablespoons minced ginger 2 cloves garlic 1/2 teaspoon curry powder 1/2 teaspoon coriander 1/2 teaspoon sea salt 1 tablespoon Nama shoyu 1/4 cup minced cilantro

What You Do: First soak the apricots in the warm water and set them aside while you chop the veggies.

Toss all of the vegetables together.

Place the remaining ingredients, except the cilantro, in a blender or mini food processor along with the apricots and the soaking water. Process on high speed for 30 seconds or as long as it takes to blend the apricots into a thick paste. You may want to scrape down the sides a couple of times to make sure none of the flavors escape.

Toss the vegetables together with the spiced paste. At this point you can either serve the food, refrigerate it, or put it in a dehydrator for an hour at 145°F. Enjoy!

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Seed Powders 1⁄2 cup sunflower seeds, ground 1⁄2 cup flax seeds, ground 1⁄4 sesame seeds, ground 1⁄4 cups almonds, ground fine like flour 1 tablespoon chia powder Spices 1⁄2 tsp cumin 1⁄2 tsp curry powder 1⁄2 tsp paprika 1 tsp garam masala 2 tsp Nature’s Cargo Sea Salt Vegetables 1 tsp fresh ginger chopped fine 2 cloves garlic, chopped fine 1⁄2 jalapeño pepper, chopped fine 1 large parsnip 1 small onion 2 medium carrots 1 cup fine chopped cabbage, baby bok choy, baby cabbage, etc.

1 cup cilantro 1⁄2 large red bell pepper Thai Dipping Sauce 3 tablespoons sesame seed oil 1⁄2 cup filtered water 1 cup English peas, raw

What You Do: Mix all seed powders in a bowl well. You can grind all these in a high speed blender, but separately. Add spices to seed powders. Mix well. Add all vegetables slowly to high speed blender one at a time to chop. You may need to scoop out some mixture and then add more vegetables until all vegetables are chopped well.

Add filter water to rinse vegetables and then pour water mixture to seed/ spices and alternate with vegetable mixture. Stir in sesame seed oil and peas until mixture is stirred well.

Shape into balls and dehydrate at 105° for 4-6 hours. Flip over and dehydrate another 3-4 hours. Serve with Thai Dipping Sauce.

By Doreen Martin

PUT ON YOUR NEW SHOES

Heavy cheese and processed bread = sluggish!

During my studies to become a health coach, I learned the importance of smoothies and now I drink one every day of my life. I was able to study over 100 dietary theories and I also had the opportunity to study under respected teachers and leaders such as Andrew Weil, Mark Hyman, Geneen Roth and Dr. Brian Clement.

I also learned the connection between food and mood.

My life has changed forever. I learned to not only eat cleaner, I learned the importance of self-care and appreciation for all the miraculous things my body is doing for me every second of everyday. I now honor myself by feeding my body Raw Living Food. I practice being a good steward of the body God gave me so I can fulfill the plan he has for me!

There were years when I was eating processed foods, quick and easy-microwaved food. I was the microwave QUEEN. Good wine and cheese were a favorite snack of mine or should I say an addiction of mine. This period of my life was also the time I felt so horrible! I began to realize there was a connection between the foods I ate and the way I feel.

Junk Foods = Junky, Negative Thoughts!

If you are reading this and wondering what is going to put you into YOUR new shoes, then get ready because I want to share my secrets with you to set you on your path to success.

Did you know you could drink your way to a magnificent body, more vitality and feeling fabulous each and every day? I know because I did and still do.

I’m always looking for ways to feel my best because being a mother of two, wife and running my own coaching practice can take a lot out of me if I don’t fuel my body correctly. If you’re like me, you want to have more energy, fewer cravings, less bloat, and glow from the inside out!

YOU want to say goodbye to diets and to feeling hungry or deprived, right? I am going to give you the tools you need to end the madness of the afternoon crash that causes you to eat junk or candy or feel the need for coffee May/June 2014 | 13

at 4 p.m. to get through the rest of the day. I was always running to Starbucks for my afternoon cold coffee fix, but no more.

Did you know that 80% of your energy is spent digesting and assimilating your nutrients? So why not support your body to do less work?

As a health coach specializing in Raw Foods and detoxification I use whole foods to improve and/or reverse conditions such as high blood pressure, skin rashes, acne, allergies, and digestive, thyroid and weight issues.

I am here to guide you towards making the right food choices in order to boost your metabolism and improve your digestion. The digestive track is the key to your good health and longevity.

Instead of having to prepare and eat cup after cup of healthy greens or fruits, you are packing them into one nutrient-dense smoothie.

CHOOSING A BLENDER Vitamix is a super-powerful blender with a very strong motor that not only can blend smoothies, but also can make nut butters and even soups; however, it is an investment at around $499.

If you are inspired by what you have just read, then I have done my job. If you start drinking a smoothie a day and feel more energy than you can handle, that gets me really pumped.

Blentec is another option similar to Vitamix and costs about $350.

Nutribullet is an amazing alternative as it costs only $99. A blender at Costco, Wal-Mart or Target will typically cost you around $20.

SO WHAT IS THE DEAL WITH SMOOTHIES? WHY ARE THEY GOOD FOR YOU? Smoothies are: • Chock full of vitamins, enzymes and minerals • Easy to digest, which mean optimal assimilation of your nutrients • Great for stabilizing blood sugar (you will see each smoothie here has a healthy fat, and fat is key for blood sugar stabilization) • A fabulous way to consume a variety of different fruits or vegetables at one time • Terrific for cleansing the body of toxicity • An easy way to add more fiber to your diet for optimal bowel function SMOOTHIES WILL GIVE YOU MORE ENERGY & THEY ARE THE BEST ONTHE-GO MEAL KNOWN TO MAN.

WHY IS BLENDING YOUR SMOOTHIE BENEFICIAL? The health of your body depends on your digestion. When you blend your foods, you are supporting the digestion process. Your body doe not have to work so hard to break down the nutrients as they are in a pre- digestible state.

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REMEMBER ANY BLENDER IS AMAZING BECAUSE I WANT YOU TO START DRINKING SMOOTHIES TO SUPPORT YOUR BODY FOR ULTIMATE HEALTH.

HOW TO CREATE YOUR SMOOTHIE 1. Choose the liquid – water, coconut water or a dairyfree milk

2. Choose your greens – kale, spinach, parsley, Swiss chard, collards

3. or lettuce 4. Choose your fruit – banana, ap-

ple, berries, mango and more 5. Choose your fat/protein – hemp seeds, hemp protein, nut butters, avocado, coconut oil, flax or chia seeds 6. Superfoods – maca, raw cacao, bee pollen, shredded coconut, goji berries and more

4 SMOOTHIES THAT CHANGE YOUR LIFE

WILL

STRAWBERRY BLISS 1 cup coconut water or almond milk 1⁄2 cup frozen strawberries 1 banana 1 Tablespoon coconut oil 1 Tablespoon hemp seeds 1 Tablespoon of flax meal or chia seeds

Pinch of cinnamon Stevia or raw honey to sweeten Ice (optional) MOOD STABILIZER 1 cup almond or coconut milk 1 cup fresh or frozen blackberries 1 Teaspoon maca powder 1 Tablespoon almond butter 1 handful of spinach 1 Tablespoon raw honey or stevia to taste (optional) NEED MORE NOURISH ENERGY SMOOTHIE 1 cup unsweetened almond/coconut/hemp or rice milk 2 tablespoons hemp seeds 1⁄2 avocado 1 banana 1 Teaspoon cinnamon 1 Tablespoon flax meal or chia seeds Stevia to taste (optional) Ice (optional) KIDNEY NOURISHING SMOOTHIE 1 cup almond or coconut milk 1⁄2 large cucumber peeled and sliced 1 cup fresh/frozen blueberries 1 Tablespoon flax meal or chia seeds 1 Tablespoon of raw, organic honey or stevia to taste Ice (optional) Cucumbers are a wonderful kidney cleanser and provide you with bounds of energy.

ABOUT THE AUTHOR I am Doreen Martin. In my coaching programs, I help clients ditch dieting and Love Every Bite by learning exactly how to nourish their unique bodies, beautifully with Raw Foods.

Contact Doreen at her website: http://www.rawdoreen.com

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You probably know that a raw diet is made up of fresh, whole, unrefined, living, plant-based foods: fruits, vegetables, leafy greens, nuts, and seeds, which are consumed in their natural state, without cooking or steaming. Did you know that you can get enough protein and fat from nuts, seeds, vegetables, legumes, fruits and superfoods? Here are some other myths dispelled.

Myth #1: You need to eat 100% raw foods to receive the benefits of a raw food diet.

While many people try to adhere to this myth, the reality is that for most of us who are eating an average American diet high in processed and fast foods, any increase in fresh, raw foods is beneficial. Simple changes such as eating fruit for breakfast instead of pancakes or sausage will improve your health. Eating a salad for lunch will give you more energy than a hamburger, soda and fries. However, to get all of the benefits of a raw diet, you do need to eat mostly raw foods, at a minimum 80% of your diet.

Myth #2: Everything you eat on the raw foods diet will be cold.

Absolutely not! This is a myth that many long-term raw foodists still don't know is false! In fact, anything you eat can be warmed up, so long as it doesn't get heated above 104 degrees fahrenheit. Food can be warmed up in a dehydrator or for a more handy method, warm up soups and

dishes by using the warming plate of a coffee maker or stovetop.

Myth #3: The raw food diet consists of only raw fruits and vegetables.

Just like the myth that a vegan diet consists of nothing more than tofu and sprouts, this one is also false. A raw food diet consists of much more than fruits and vegetables. Seeds, nuts, nut "milks", sprouted grains, seaweeds and juices are all included on a raw diet, as well as some fermented and processed foods such as raw soy sauce, kimchee, miso, raw nut butters and cold pressed raw oils.

Myth #4: The raw food diet is more expensive than other diets.

Any diet can be more or less expensive, depending on your tastes. Some of the most expensive foods on the planet are certainly not raw foods, for example filet mignon and caviar. In contrast, fruits and vegetables are some the lowest priced items in the grocery store. Apples, bananas, salad greens and many vegetables are all a bargain compared to steak and lobster. Granted, there are pre-made, raw “goodies� and packaged foods that are expensive, but these are a treat, rather than a staple. You can most May/June 2014 | 17

certainly thrive on a raw food diet without these higher priced items.

Myth #5: You will have to eat all your meals at home when on the raw food diet.

More and more raw food restaurants are popping up around the country! Most big cities, including Los Angeles, Chicago and New York have one or even more raw food restaurants, and many vegetarian and vegan restaurants also cater to the raw crowd. Salads and fruit smoothies can be found many places - just bring your own raw dressing, or ask for oil and vinegar.

Myth #6: You will spend all your time in the kitchen chopping vegetables and dehydrating foods for hours on end.

Well, you could. But who wants to do that? Salads, smoothies and many raw soups are quick to prepare. Investing in a food processor will save you many hours of chopping and grating. If you're serious about raw foods, I recommend you at least invest in a blender and a food processor. You

Raw foods are not as calorie-dense. Because of this, you will actually find that you need to eat MORE food (by volume) on a raw food diet than what you are used to eating before going raw. This might be hard to do at first, but you will get used to it after a few weeks. However, if you restrict your calories and the overall volume of food, you will set yourself up for failure and lack of energy.

Myth #8: Calories don’t matter.

Not only does it matter how many calories you consume on a raw food diet, but it matters where you are getting them from. In fact, calories become even more important when you are eating a raw food diet. Insufficient calories equals insufficient nutrition.

Fresh fruits and vegetables are a great source of nutrition, but you have to consume enough of them to reach your daily requirements. One of the biggest mistakes people make when transitioning to a raw food diet is under estimating the calories they consume. This leads to lack of energy, fatigue, and over time, can lead to a nutrient deficiency.

You don’t have to count every grape you eat.

When you first transition to a raw food diet, keep a food journal. Eventually you’ll learn how many calories are in the foods you eat everyday and you wont need to keep track. This will help you physically see how much food you really need to eat in order to get enough calories to maintain your ideal weight, get adequate nutrition from whole foods and thrive on the raw food diet.

Myth #9: Raw chocolate cake is a healthy meal because it’s a “living food.”

I’m sorry to be the one to tell you this, but cake is cake whether it’s raw or cooked. If you take all the

may find that eventually you will want to purchase a dehydrator and a juicer as well.

Myth #7: The more raw foods you eat, the less food you actually need to eat.

Your body still needs the same amount of calories and nutrients whether you are eating a raw food diet or a cooked whole foods diet or a Standard American Diet (SAD).

Your body doesn’t automatically thank you for eating healthier by requiring less fuel and fewer nutrients.

When you eat a raw food diet, your body has an easier time digesting your food and can better assimilate nutrients. But this does not translate to a lower nutrient need.

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ingredients in raw cake and enter them into a nutrient tracker like Cron-o-Meter, you’ll see that there isn’t as much nutrients in it as you think there is. Sure, you’ll get enough calories, but you are also getting a mega dose of fat.

You’ll also get a high dose of concentrated sweetener from agave, honey or dried dates you use in a raw cake or pie recipe. The biggest mistake that SAD eaters make is to consume a diet that is high in both fat AND sugar, and a raw cake or pie is just that – a heaping dose of both fat and sugar!

Raw chocolate cake is delicious, but best reserved for a special occassion or treat.

Myth #10: Fruit is bad sugar and should not be eaten.

Fruit is not your enemy, fruit doesn’t make you fat, it doesn’t give you diabetes, it doesn’t “ferment” in your gut and it certainly won’t give you cancer.

Fresh, whole, ripe fruit is in a completely different league than baked pastries or cooked foods. Fruit contains mostly fructose, but there is no basis for avoiding whole fruit simply because it contains fructose. There is nothing uniquely fattening or toxic about fructose when it isn’t consumed in excess. And since whole fruit contains fiber and other nutrients, it’s difficult to eat a lot of fruit without simultaneously reducing intake of other foods.

Fruit has been part of the human diet for longer than we’ve been human. We are well-adapted to eating it and capable of processing the fructose it contains.

Myth #11: You must eat superfoods to thrive on the raw food diet.

Many raw food gurus sell superfoods because it’s more profitable then selling people on eating an apple per day.

Unfortunately, most of the superfoods on the market have been highly processed, refined, fractionated, dehydrated and have been shipped from far away places. A bag of

exotic, dried goji berries from “the Himalayas” can be sold for a lot higher profit margin then a pint of blueberries.

Superfoods are highly nutritious, fun to eat and add creativity and flare to your raw food recipes, but by no means are they necessary.

You can still use them for fun foods or under certain circumstances to address a nutrient need, but it is best to use them sparingly and don’t use them to replace fresh ripe fruits and vegetables, which are going to give you a lot more nutrients and health benefits than dried, processed and packaged superfoods.

Myth #12: Prepared “raw” convenience foods are a healthy alternative when on the go.

Many health food stores have an expanding selection of raw energy bars, raw cookies, raw cereals and other goodies that are packaged and ready to buy and eat. What’s great about these foods is that they don’t require the long wait to dehydrate, process or sprout.

Of course the ironic twist is that while most raw foodists would shy away from “processed foods”, they think nothing of consuming processed “raw” foods. These convenient foods can be just as unhealthy as traditional processed foods as far as content of fat and refined sugars.

A much better option is to skip the packaged, processed raw convenience foods and bars and go straight to the produce section and fill up on bananas, mangoes and other delectable fruits and vegetables instead. What’s more convenient than a naturally pre-packaged banana!

In conclusion, a common sense approach to the raw food diet and lifestyle will allow you to reap the benefits without being duped into marketing hype about foods that are less healthy than the ones nature provides.

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By Amanda Brocket My love affair began with Fermented Foods when I was in the midst of battling a severe systemic candida infection.

I had just discovered raw foods and was experiencing leaps and bounds in my health in such a short period of time. You can imagine how it felt to have 5 years of suffering, ill health, depression, insomnia and weight gain unravelling into a girl filled with energy, clear skin and a happy constitution. It was somewhat miraculous!

But I still had the dreaded bloated tummy.

More research began and I stumbled across Donna Gates and the Body Ecology book. Her principles of healing Candida naturally made complete sense to me, proper food combining, avoiding all inflammatory foods and of course adding in lots of good bacteria into the diet with traditional fermented foods. Once I started making my own Sauerkraut, drinking Coconut Kefir, and eating home made Coconut Yoghurt, did I really experience the next level of wellness, and of course no more bloated tummy!

So how do they work?

Fermented foods have been around since the dawn of 20 | Raw Food Lifestyle

time and were a natural way of preserving food before the invention of the refrigerator. The method of preserving food is really very simple. For example when making Sauerkraut you really only need a mason jar, mineral rich salt such as himalayan crystal salt, and cabbage!

Luckily for us, salt destroys the bad bacteria and the good bacteria happen to love the salt, and get to work on eating the sugars in the food, creating lactic acid, which is the familiar tangy taste you experience eating fermented foods.

This is also nature’s way of preserving the food, and once fermented can be stored for months at a time, without refrigeration if need be.

There are many other methods of fermenting - such as using a starter culture, or starter liquid, as well as using good ol’ fashioned pro-biotic capsules. From getting knowledgeable on these methods you can go on to create the most amazing array of what I call health elixr’s in a jar!

Think Kombucha, Beet Kvass, Sauerkraut, Pickled Vegetables, Kim Chi, Cabbage Rejuvelac, Coconut Kefir, Coconut Yoghurt, Nut Cheeses, Natto, Miso, Japanese Nuka Bran and more!

Fermenting foods is also fun! You really get to play with the flavours by the type of ingredients you add to them as well as the length and air temperature at time of fermenting. If you ferment in summer the process can happen very quickly. As I discovered during a very hot Sydney summer, coming into the kitchen one morning to find my watermelon coconut kefir all over the ceiling and walls!

If the idea of fermenting really pickles your fancy then check out our Sprouting & Fermenting Online Video Workshop where we teach you all about Fermenting (& Sprouting).

You get to learn how to make 10 delicious raw and vegan fermented recipes plus you get a beautifully designed 18 page booklet with lots more information to go with the videos! It really is a great step by step introduction to the wonderful world of ferments.

You can find out more here: http://therawfoodkitchen. com.au/onlineworkshopseries/ But before I go I want to share one of the recipes with you, as this is my favourite recipe, and is a constant staple in my fridge, and was the first fermented food I ever made. Plus it has sentimental value for loving me back to health!

Basic Sauerkraut Recipe: Note: Be sure when starting out to introduce fermented foods slowly into your diet. Start off with 1 Tablespoon a day - if you get an increase in gas or detox like symptoms, try not to worry too much!

This is simply a good sign the good bacteria are destroying the bad. If you are concerned I recommend booking a colonic, which will help remove the dead matter and really speed up the colonising of good bacteria in your gut, and pull back on the amount of fermented foods and when your symptoms settle down, increase your dosage to 2 4T with each meal. Serve like a condiment.

Photo by The Raw Food Kitchen

100°C for 10 minutes. Use a tray lined with a clean tea towel. Again use tongs as equipment will be hot! Check lids, if they have rubber seals do not put in the oven, simply dry off with a clean tea towel.

Ingredients: • 1 head of organic ORGANIC cabbage, red or green or both • 2 teaspoons of himalayan crystal salt - do not use table salt, it is devoid of all nutrients Optional: 1 green apple finely chopped, 1 grated carrot, knob of ginger finely chopped, 1 beetroot shredded, handful shredded kale, handful of wakame seaweed, handful juniper berries, 1 clove garlic Method:

Equipment:

Save two or three layers of the outer leaves of the cabbage. Grate or chop the remaining cabbage into a large mixing bowl. Add the salt.

Massage the cabbage with your hands or pound with rolling pin until moisture is being released from cabbage. Add remaining ingredients (if using) and massage again.

Transfer mix to clean mason jar and pound again with rolling pin.

• Sterilised mason jars (1 litre), approx 2 - 3 with screw top lids • Tongs • Sharp knife or mandolin • Wooden rolling pin (for pounding) • Large bowls

This will also release the brine even further. Continue with this method until you reach the shoulder of the jar, a couple of inches below the neck. Ensure there is enough brine covering the top of the vegetables.

To sterilise:

Now grab the reserved cabbage leaves and roll them up to make a tight roll. Place these on top and push them down. This allows the rest of the cabbage to sit under the

Pop jars and lids in a pot and boil submerged in water for 10 minutes.

With tongs, transfer to an oven on

Photo by The Raw Food Kitchen

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brine by at least an inch if possible, ensuring a steady start to the lacto-fermentation process.

Place jars in a dark area or cover with a tea towel and allow to ferment 3 - 7 days. Room temperature will vary the ferment process, on warmer days the ferment process will take less time, and colder days, longer. Best room temps are between 15°C - 22°C. After 7 days, you can place in fridge. This slows down the fermentation process.

Hint: Almost all vegetables need approximately a 2% salt brine.

If using a culture starter instead of salt, please follow the manufacturer’s instructions.

About Amanda Brocket & The Raw Food Kitchen The Raw Food Kitchen came about when Amanda battled a five year + health condition which left her a sick, bloated, depressed, insomniac shell of her former self.

Realising conventional medicine was not helping her (in fact was making her even more unwell) she started out on a

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search for a true path to wellness. It was on one of these search and discover moments she came across the raw foods philosophy.

Within two months of going raw she had healed herself of her health condition.

Now she is sharing the power of raw by teaching and inspiring others to help heal their bodies, learn what it means to feel truly nourished, gain more energy and vitality and change the way we think about the word “diet”.

Amanda holds regular raw food classes, retreats, events and online programs, has just completed three e-books and has some yummy recipes that are available for download on the website www.therawfoodkitchen.com.au Amanda is a qualified Raw Food Teacher, Chef and Coach and is a member of the International Association of Raw Food Coaches and Teachers.

She loves being a student of life and has an obsession for pug dogs, yoga and travel.

Facebook: facebook.com/therawfoodkitchen Twitter: twitter.com/rawkitchen Pinterest: pinterest.com/rawfoodkitchen Website: therawfoodkitchen.com.au

Chocolate Thin Mints

These raw vegan thin mints are made with raw cacao butter, cocoa powder, coconut oil, coconut nectar and organic mint extract. They are so delicious, they really don’t need much of an explanation. Let’s get started!

What You Need Chocolate 1/2 cup melted cacao butter 1/2 cup melted coconut butter (for a firmer thin mint, sub coconut butter/oil with cacao butter) 1/2 cup maple syrup or coconut nectar 1 1/2 cup cacao powder sea salt to taste Mint Mixture 3/4 cup dehydrated coconut 1 1/2 cup packed coconut meat 3 Tbsp. coconut butter/oil 1 Tbsp. maple syrup or coconut nectar 1-2 packets of stevia 1 1/2 tsp mint extract 1/2 tsp spirulina (coloring agent) salt to taste

What You Do Stir all Chocolate ingredients together in a bowl that is placed over a large pot of hot water. Set aside.

Blend all Mint Mixture ingredients together until smooth. You may need to add a bit of water to keep contents in blender moving.

Line a miniature cupcake pan with baking cups. Pour a small amount of chocolate in the bottom of each cup.

Next, drop a small amount of the mint mixture on top of the chocolate layer. Cover mint mixture with more chocolate sauce. Once all cups have been poured, place in freezer to firm.

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By Gina Silvestri There you are, at your family dinner table.

You've been raw for a while now, so you know the tricks of the raw trade - especially in social situations, where you are the only raw foodist.

You've tried them all. Like eating before you attend a cooked food dinner to ensure you don't end up starving and forced to survive on the few items that are uncooked on the table: lettuce leaves and decorative parsley. You even brought a raw food lasagna dish once, which you made yourself with all the love in your heart, only to have everybody laughing and ridiculing you and your dietary philosophy for the rest of the evening. Hardly a bonding experience - in fact, after trying again and again to have your family join you in your raw food lifestyle, or at the very least accept you fully for yours, you are desperate to find a way to feel close to your family at all anymore. The thoughts running through your raw mind don't help, either. Would it kill them to make one raw dish so I can eat too? Doesn't anybody eat vegetables anymore?

You want to feel comfortable, you really do, like you did

before you went raw - you love your family, you really do, but you know you would never eat this food ever again.

Can't they see how you healed [insert ailment like diabetes/acne/digestive upset/obesity]? The very ones they're still complaining about? Why would they keep suffering if they don't have to?

The thoughts charge on, as you look around the table, into the eyes of the people you love, wondering if you'll ever enjoy a family dinner again.

Enter long-time raw foodies. That's what we're here for. To guide you who are at the beginning of your raw journey, so you don't repeat the mistakes we did, and your relationships have the best chance at thriving, no matter what you or your family decide to put in your mouth.

Seven years ago, I weighed 300 pounds, had 17 official medical diagnoses on my doctor's record, and relied on disability insurance for income. It only took one year of eating nothing but raw food to lose all the extra weight and heal my ailments, but even then, my family wasn't running for the raw food door. it didn't matter how sick they May/June 2014 | 25

were, they would ridicule my nut pates, green smoothies and vegetable juices and claim I was a hippie weirdo whose mind was taken over by aliens.

That is, until I took things to another level using my greatest success tip - the very one I want to share with you here.

I've been healing with raw food since 2008, and after inspiring and transforming my weight and health, I've made a successful career out of inspiring others to go raw, too.

And whether you want to follow this path or not, my best piece of advise on keeping family relationships in tact will surprise you, but it's the only sane way, the one that will give you AND your family the best possible chance for close relationships, unity, and allow you all to step into your highest and grandest potential: keep the focus on YOU! You see, when we keep our focus on ourselves, and make the healing of our own thoughts, judgments, and behaviours that cause us to have unpleasant experiences, we stay in our power - the very power that can heal any relationship, and transform thousands and thousands of people across the world, if we want it too. People will change when they are ready - some people never do. The thing is - it's none of our business. Letting go of control over this, and taking full responsibility for making our lives the best that they can be, while using our time here on earth to inspire others who are ready and want to hear our wisdom and healing stories is our only business. The rest is out of our hands.

Learn to steadily and consistently put the focus back onto YOU. Live your life, be a role model, and people will follow.

The relationships, family and otherwise, that are meant to flourish, will, because they see how passionate, committed, and unwavering you are, and they admire that. At this new level, you don't allow comments to tear you down, you laugh along with them, and have the courage to meet their ridicule with wisdom. You don't feel insecure being exactly who you are, and walking the life path you are meant to walk down. Only when YOU are consistently happy, successful, and healthy, standing in your fullest power and living YOUR life to the fullest, will others pay attention and want to join in and get empowered themselves. To heal their own pain, discomfort, and health issues, to save their own lives.

I never thought my Italian mother would try raw vegan food, for instance. When I first went raw, I spent months and months showering her with my (unsolicited) advice, imposing all I was learning unto her, telling her how to make raw food taste delicious and why she should incor26 | Raw Food Lifestyle

porate green smoothies immediately and where to buy her Vitamix - but she wouldn't. It wasn't until I let go of trying to change her to my way that she came around and took me by surprise. I was just living happily, enjoying my new connections to those in raw food land, trying new recipes, writing a blog to inspire others, and there she was, asking for my help and advice. And it worked. In six weeks, she lost 40 pounds, and heal her thyroid so that she didn't need to take any medication at allWe've been closer than ever since.

I'm here to tell you that keeping your raw lifestyle and your relationships takes work, and it takes work on YOU, but it IS possible. You can escape and completely turn off those thoughts going round and round that cause you to want to run away for good, and still maintain your rawk-star health. Just stay the course, stay committed, and make your life and your happiness bigger than any of those thoughts, discouraging feelings, and sabotaging feelings that will knock you off your raw course. Learn the tricks and tools and strategies and get the support you need to take your thinking and being and loving to the next level. The rest will follow. The family you are meant to thrive with will come around to begin some of the best relationship experiences you have ever known - and you'll enjoy them, together. Raw, or not.

ABOUT THE AUTHOR

Gina Silvestri is a Radiant Success Coach on a mission to activate and amplify women’s personal power. She guides thousands through health and career transformations after releasing 150 lbs of extra weight, healing 17 medical diagnoses, + creating then tripling her homebased business income that allowed her to say goodbye to disability checks. CLAIM YOUR FREE RECIPE BOOK + WEIGHT LOSS VIDEO FROM GINA HERE: www.HealthwithGina.com Stay Connected with Gina: Facebook: https://www.facebook.com/therawfoodmuse Living Lighter Radio Show: http://www.blogtalkradio.com/livinglighterradio YouTube: http://www.youtube.com/user/RawFoodMuse Twitter: https://twitter.com/rawfoodmuse Pinterest: http://www.pinterest.com/ginasilvestri/ Google +: https://plus.google. com/102854630580549149909/posts

By Susan Schenck

Raw diet promotes beauty. To begin with, one reaches his or her ideal weight more readily and maintains it with much less effort than on a cooked diet. Many people lose 15 pounds in a month or two with no feeling of deprivation whatsoever. Obese people lose much more than that while eating raw fats all they want, including raw “ice cream,” avocados, nuts and olives. Raw fats (from avocados, olives, nuts, seeds, coconut butter et al.) are actually needed by the body to maintain youthful skin, hair and glands. They are rich in the essential fatty acids linolenic acid and linoleic acid that are denatured by heat.

Raw food pioneer Dr. Ann Wigmore wrote, “The effectiveness of live foods and fresh juices, especially wheatgrass juice, has bankrupted many complex theories about why we become fat and how to reduce quickly ... Among our guests at the [Hippocrates Health] Institute, the average weight loss per week is between four and fifteen pounds” (The Wheatgrass Book, p. 59).

Studies have shown that raw food is less fattening than the same food cooked. According to Dr. Edward Howell, raw fats are not fattening and seem to belong in “a special pigeonhole in nutritional speculations” (Enzyme Nutrition, p.109). While cooked fats accumulate in the body and become very detrimental to our health, raw fats contain lipase (deficient in many obese people), the enzyme involved in metabolizing fat properly.

The word “Eskimo” means “raw eater,” as the Eskimos traditionally ate nothing cooked but subsisted chiefly on raw meat and blubber. Dr. V. E. Levine examined 3,000 primitive Eskimos during three trips to the Arctic and found only one person who was overweight.

Cooked starches are also very fattening. Farmers have even learned that it is necessary to feed their animals cooked food to fatten them up for maximal profit. Hogs do not get fat on raw potatoes, but cooking the potatoes makes them gain weight.

In addition to reaching your body’s ideal weight, many other beauty factors blossom on a raw diet. Cellulite, which is thought to result from eating heated fats, gradually disap-

pears with the consumption of freshly squeezed grapefruit juice. On a raw diet, elimination of cellular waste and increased lymphatic drainage helps remove cellulite.

As the body’s old cells are replaced with new, healthy cells through proper nutrition that only a raw diet provides, your hair grows in thicker and at times wilder. It may even regain color after having been gray, as did Ann Wigmore’s.

Your skin may become as soft and smooth as it was in your youth. Your nails will be strong, clear and shiny. Facial lines may fade or disappear; the face’s pasty, white complexion becomes ruddy or rosy. People may remark on how much younger you look. Your eyes will sparkle.

The Hippocrates Health Institute, one of the places where people have gone to learn about the raw food diet, was once described by Cosmopolitan magazine as the “wellkept secret” of beauty and rejuvenation of various famous Hollywood movie stars and celebrities. Now the news media are letting the secret out.

When Demi Moore appeared in a bikini in the Charlie’s Angels movie Full Throttle and looked every bit as great as the women younger than her, the word went out that the secret was her raw food diet. Other celebrities who have caught the wave include Alicia Silverstone and Woody Harrelson.

Model Carol Alt wrote in her book Eating in the Raw that the raw diet helps her stay beautiful, slim and young-looking. She attributes her current youthfulness and stamina to having eaten primarily raw food for eight years. She explains that in her thirties she had to starve herself and exercise a lot to stay trim. But as a raw fooder she is able to eat anything she wants, as long as it’s raw, and she maintains her weight effortlessly, without ever feeling excess hunger.

In addition, she claims she has better abdominal definition without exercising than she did as a cooked fooder who May/June 2014 | 27

exercised regularly. She also has fewer wrinkles.

Health and beauty are intertwined. Dr. Herbert Shelton wrote, “The woman who maintains her health and youthfulness will retain her attractiveness. If she permits her health to slip away from her, if she values indulgences and frivolities more than she does health and impairs her health in the pursuit of false pleasure, she will lose her BEAUTY; and no art of the cosmetician and dressmaker will be able to preserve it for her.”

Researcher Arnold De Vries writes, “In the final analysis, we must regard beauty, health and youth as intimately related. To the extent that you preserve one in your physical being, you also preserve the others. The uncooked fruit and vegetable diet, pure water, sleep and rest, sunshine, strong relationships, exercise, fresh air, fasting if necessary, and abstinence from drugs, vaccines, serums and other toxins are the prime requirements in your attempt to preserve your youth, health and beauty as long as you can” (The Fountain of Youth).

The face becomes more beautiful with a raw diet. “Skin loses its slackness and puffiness and clings to the bones better,” write Susannah and Leslie Kenton (Raw Energy, p. 90). “The true shape of the face emerges where once it was obscured by excess water retention and poor circulation. Lines become softer. Eyes take on the clarity and brightness one usually associates with children or with super-fit athletes.”

Nutritionist Natalia Rose, author of The Raw Food Detox Diet, profoundly praises the raw food diet as being the key to permanent weight loss. It’s a lifestyle in which a woman can even attain her perfect shape without formal exercise or counting calories or grams of fat or carbohydrates and regardless of having had several children. The skin tone improves as cells become healthier and tighter. One dares to go out without make-up.

pores will diminish. A sallow skin with a yellow pallor will turn into a porcelain-like complexion” (p. 137).

She furthermore describes the radiance and glow produced internally when there is “an abundance of clear, pink, almost transparent cells that light up the face,” which is produced by superior blood circulation. Even the most beautiful supermodel would be enhanced by a raw food diet. She notes that the modern-day version of beauty is more in harmony with health than perhaps ever before, hence “the quest for beauty, instead of a narcissistic preoccupation, becomes a noble pursuit.”

Tonya came across many women who would not eat a raw diet for their health, preferring just to take medications.

However, they would go raw for beauty, as there is no pill for beauty. In her book Beautiful on Raw, ten women contributed their own experiences of how raw diets added to their beauty.

Various observations were that hair grew out with color instead of gray, sometimes with natural waves or curls, and fingernails grew strong, long and shapely. Cellulite vanished effortlessly. Puffiness in the body and face disappeared, and the skin cleared up. These women often get complimented on the “glow” of their faces. They feel confident without make-up. Their inner beauty and confidence also radiate. They look younger than ever and have no fear whatsoever of getting old. One of the women is 64 and still gets checked out by “the young whippersnappers” when she is at the gym!

Interestingly, many of them, before eating raw, had never been called “beautiful” by anyone, even when they were much younger. One of the women wrote about suddenly becoming aware of the benefits of being attractive, benefits which one who had always been beautiful would take for granted. People were nicer to her, cops didn’t give her tickets, and salespeople waited on her first.

Tonya Zavasta describes her lifelong obsession with attaining beauty, which she finally discovered in her 40s through a 100% raw food diet. In her book Your Right to Be Beautiful, she explains how each of us can fulfill our full beauty potential, which is robbed by the toxic accumulation of cooked foods, dairy, wheat, salt and drugs. “Beauty lies latent under cushions of retained fluids, deposits of fat and sick tissues. Your beauty is buried alive” (p. 134).

The authors of Raw Food/Real World explain, “People who eat only raw, plant-based foods have an unmistakable shine, like a pregnant woman in her second trimester or someone newly in love. They have a radiant positive energy.”

She goes on to explain that on a diet of uncooked foods, “The landscape of the body will change. Fat that has accumulated in pockets under the eyes and at the jaw will melt away. The lumpy potato look of one’s face will give way to sleek and smooth contours. The surface of the skin will become soft and smooth but still firm and supple. Visible

Susan Schenck, LAc, MTOM, is a raw food coach, lecturer, and author of The Live Food Factor [http://www.livefoodfactor.com], The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet, known as the encyclopedia of the raw food diet. Go to [http://www.livefoodfactor.com] to get a free chapter from her book.

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You haven’t reached your beauty potential until you’ve tried a raw food diet.

Raw Spinach Pesto Pizza

Raw pizza with garlic & seed crust, spinach pesto and marinated veggies: makes four small pizzas

What You Need

Crust: 1/2 c. each of hemp seeds, raw pumpkin seeds and sunflower seeds 1 c. walnuts 1 tsp. salt & pepper 2 tsp. dried basil 1 Tbsp. agave or coconut nectar (or a few dates) 1-2 Tbsp. water, as needed 1/2 onion, sliced 4 peeled garlic cloves Spinach Pesto: 4-5 cups organic spinach 1/2 cup raw pine nuts 1 peeled garlic clove 1/2 tsp. salt & pepper 1/4-1/2 c. water, as needed 1 tsp. agave/maple syrup or a couple dates Toppings: sun dried black olives, sliced sun dried onion, sliced sun dried tomato, sliced fresh basil leaves 1 tsp. tamari 1 tsp. fave dried herb blend

What You Do

To make the crust: Pulse all ingredients in your food processor until it sticks together. Divide the mixture into four portions and shape each of them into your desired pizza crust shape with your hands on dehydrator trays or parchment paper. Dehydrate (or cook in your oven at the lowest temperature) for 4-5 hours or until crispy.

To make the pesto: Put all the ingredients in your food processor (no need to wash it after making the crust) and process until it reaches a pesto consistency - not smooth, but still creamy. Put in a bowl, cover with plastic wrap and put in the fridge.

To prepare the veggies: Cut them all into thin slices and mix in with the tamari and herb blend. Marinate them in a dehydrator (or oven) until they are soft.

Assembly: When the crusts are finished, gently spread the pesto on all of them, followed by the veggies. Enjoy!

May/June 2014 | 29

Fitness Top Ten Common Questions From Beginning Runners

By Christine Luff

You may have wanted to start running for a while now, but had several fears or concerns that were holding you back.

This list of 10 frequently-asked questions will address your concerns and help you feel more confident and ready to get started with running.

1. What Should I Wear When Running?

All you really need to get started with running is a good pair of running shoes. It’s not a good idea to dig out those old tennis shoes from the back of your closet and assume you can run in them. You need shoes that are designed for running, fit well and match your foot type and running style.

Women also need to make sure that they wear a good, supportive sports bra. The sports bra should fit you properly and not be too stretched out.

Whether you’re running in cold or warm weather, you need to make sure you’re wearing the proper clothing for comfort and safety.

2. Can I Walk During My Runs?

Of course, you can walk during your runs! Some people who are just getting started with running assume that walking is “giving up” or cheating. But taking walk breaks is actually a smart strategy for building your endurance and improving your running. Even after they’ve been running for a while, some runners still use a run/walk strategy, especially for long runs or races. There’s no shame in walking!

3. How Should I Breathe When Running?

This is an excellent question, as many people have misconceptions about how to breathe when running. You should breathe through both your mouth and nose when you’re running. Your muscles need oxygen to keep moving and your nose simply can’t deliver enough.

Make sure you’re breathing more from your diaphragm, or belly, not from your chest -- that’s too shallow. Deep belly breathing allows you to take in more air, which can also 30 | Raw Food Lifestyle

help prevent side stitches.

You should exhale through your mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you inhale more deeply.

4. How Can I Not Feel Self-Conscious When Running?

It’s common to be nervous about what other runners or people driving by think when they pass you running. But try not to be concerned about what others think! As a runner, you deserve respect from other runners. Remember that all runners were new to the sport at some point, so they can all relate to the struggles that beginners face.

If you’re worried about what non-runners think, try not to get too hung up on that. Just remind yourself of all the great benefits that you’re getting from running and they’re missing out on. Be proud that you’re doing something good for your physical and mental health.

You may also feel less self-conscious if you get a friend or family member to come along with you. An added bonus is that you can keep each other motivated to run.

Like anything else, the first time is usually the hardest. Once you’ve run in public a few times, you’ll feel a lot more comfortable and be less concerned about other watching you.

5. How Do I Get Rid of a Side Stitch?

8. Should I Try to Improve My Distance or Speed?

A side stitch, or a sharp pain on the lower edge of the ribcage, can be a huge annoyance for runners. To get rid of one, try gently pushing your fingers into the area where you’re feeling the stitch -- that should help relieve some of the pain. Then, to get rid of the side stitch, try altering your breathing pattern. Take a deep breath in as quickly as you can, to force your diaphragm down. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips.

As a new runner, it’s better for you to start with trying to increase the distance (or time, if you prefer to measure by time) of your runs. As you build up your endurance, your speed will also improve.

If you get a cramp in the middle of a run, you might want to try changing your breathing/striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike.

If all else fails, you may have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away.

6. How Fast Should I Run? Many runners, especially beginners, are curious about what pace they should be running. Most daily runs should be done at an “easy” pace. But what pace qualifies as “easy”? Well, the actual pace is different for everyone.

The best and simplest way to determine this is to run slow enough so that you can carry on a conversation. If you’re running with someone, that means you should be able to speak in complete sentences, not just give “yes” or “no” answers. If you’re running alone, you should be able to sing “Happy Birthday” without gasping for air. For some new runners, a conversational pace may mean doing a run/walk combination.

So, don’t worry about your pace per mile -- if you can pass the “talk test”, you’re running at the right speed.

7. Should I Eat Before a Run? It’s not a good idea to run immediately after eating because it may lead to cramping or side stitches. But running on an empty stomach may cause you to run out of energy.

Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.

Pick something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.

Don’t rush into formal speed training, such as interval workouts, just yet. Doing too much running at too high an intensity is an easy way to get injured. After you’ve been running for about two months and have a nice base, you can start by adding strides into one of your weekly runs.

You can also try picking up the pace towards the end of one of your runs. Wait until you’ve been running for 3-4 months before you start to add tempo runs, fartlek runs, or interval workouts.

9. When Does Running Get Easier?

This is a very common question among new runners and there isn’t one answer that fits everyone, since beginner runners sometimes struggle for different reasons. Many new runners might fel the turning point is when they can run continuously for 30 minutes. At that point, they start to feel more comfortable and confident. So, it takes a little bit of patience to build up your fitness and get to a point where running feels easier. Just keep working on increasing your distance little by little – it does get easier.

10. Should I Run Every Day? Most runners need at least one, even two, days off a week from running. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You’ll find that you’ll actually feel better during your runs.

The best days for rest will depend on what type of runner you are and if you’re training for a specific event. If you tend to run a lot of miles on the weekends, then Monday might be a good rest day for you. If you’re training for a marathon and you do your long runs on Saturday, you may want to rest on Friday, so you have fresh legs for your long run.

Beginner runners may want to start out running every other day, to give themselves sufficient recovery time while still building a running habit.

If you’ve had digestive issues and find yourself stopping to use the bathroom during your runs, here are some suggestions for the best pre-run foods and tips on which ones to avoid.

May/June 2014 | 31

Book Reviews Joosh’s Juice Bar: The Blue Banana Berry Adventure

by Josh Gottsegen

When Joosh’s Juice Bar runs out of strawberries, the youngsters are asked to go on a “strawberry run.” Mo and Coco, along with rainforest friends Randy (a mischievous monkey) and Kwamee (a wise green lizard), travel through the Tropland Rainforest and stumble upon a unique glowing berry in Don Ribbit’s forbidden Swampland. Mo and Randy pick the berries, eat them and bring them back to Joosh’s Juice Bar. What seemed like a great idea at first turns sour as Joosh and his wife Holly return home to the juice bar and find the boys making a new juice with the berries! To their surprise, Randy and Mo, along with the animals that also drank their new blue juice, are glowing blue from head to toe!

The Joosh Man takes Coco and the boys to seek aid from Doctor Boo Boo (a toucan bird).Will they find a way to wash the blue glow away? Will they get back home safely before the impending rain storm?

Entertaining characters with wonderful adventures. Each page filled with colorful art and a story that highlights important eating habits for children of all ages. The Blue Banana Berry Adventure is the first book in the series and written entirely in rhyme, for you and your kids to enjoy a hundred times!

This book is beautifully illustrated, well written and a great story to teach youngsters about raw food and healthy eating.

Visit the official website: www.jooshsjuicebar.com

Live Raw: Raw Food Recipes for Good Health and Timeless Beauty

by Mimi Kirk

Everyone knows that eating well makes you feel good, but Mimi Kirk is living proof that eating well—ideally raw vegan food—can make you look amazing. She’s routinely taken to be at least twenty years younger than her age. Live Raw offers 120 recipes sprinkled with must-have advice, including such topics as: • Detoxifying—So Gravity Won’t Get You Down: A detoxifying program to rid your body of dangerous toxins—drop weight in the process and experience an abundance of energy.

• What You Need to Eat Every Day, and Why: An easy-to-read chart of the foods your body needs daily, what vitamins they contain, and what part of the body they compliment and nourish.

• Delicious Raw Food Recipes That Won’t Scare Off Non- Vegetarians: Stuffed Portobello Mushrooms with Basil Pesto, Pomodoro Lasagna, Lemony Cheesecake, and more.

Learn how to feel better and look better with Mimi Kirk in this engaging, one-of-a-kind guide.

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We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty. ~ Maya Angelou

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