Think You Can’t Stay Raw This Thanksgiving?
November 23, 2011
I once thought so too…until I came to understand two very important concepts:
First, if I think I can’t stay raw, then I won’t.
If I put myself in such a negative mindset from the get-go, there’s no way I’ll be able to do the things I need to do to succeed.
I’ll just be setting myself up for failure.
Second, there’s only one reason that I can’t stay raw on Thanksgiving: I’m tempted by all the cooked food dishes!
The turkey, the stuffing, the mashed potatoes and gravy, the apple crisp, the cream puffs…
Why am I tempted by these foods? Because I don’t enjoy the raw food dishes I’m eating.
Think about it. If I had raw food recipes that were delicious and completely satiating, would I at all be tempted by my old cooked food favorites?
Of course not!
That’s why this Thanksgiving, I know I’ll have no problem staying raw. Why? Because I love my raw foods!
In fact, I’m downright EXCITED about tomorrow’s meal. My marvelous Mother will be preparing something special just for me. It’s actually one of my absolute favorite raw recipes.
I call ‘em *Wicked “Rice” Wraps* because they’re wickedly delicious, hearty, and satisfying!
But that’s not the best part.
Just like with all the recipes I make and recommend, these wraps are healthy, simple, easy-to-make, and contain everyday ingredients that you can find right in any grocery store!
Wondering how you can make these *Wicked “Rice” Wraps* for your own family this Thanksgiving?
Well, if you’re currently a member of my Rawkin’ Raw Club, just log in using your username and password, click on “Recipe of the Week”, and enjoy!
Yep, you read it right: Recipe of the WEEK. As a Rawkin’ Raw member, you’ll gain access to a brand new delicious, healthy, and seasonal raw recipe every single week!
Not a member? No problem! Just click on the link below, choose your plan, and join us in the members-only area:
Go raw and be fit,
Swayze
P.S. Next week’s recipe may be even more delicious: “Persimmon Date Parfait”. I love it for breakfast, but it’s also perfect as a show-stopping Holiday dessert!
To learn more about the “Raw Recipe of the Week” and everything else offered as part of your Rawkin’ Raw membership, click the link below:
P.P.S. HAVE A HAPPY THANKSGIVING! 
What About Oxalic Acid?
November 20, 2011
In response to my latest article on getting enough calcium on a raw food diet, raw reader Sherina asks:
A holistic counselor once told me to limit the amount of Swiss chard I ate because it contained a lot of oxalate which actually inhibits the absorption of calcium into the bones.
She also said that is true of spinach, but not “baby spinach”!?
Do you know anything about this?
Yes, Sherina, I do know something about oxalic acid and calcium absorption. But first…
What are Oxalates?
Oxalates (aka oxalic acid) are one of many phytotoxins, or plant poisons. While oxalates are present in most fruits and vegetables, certain plants have higher amounts.
These plants include swiss chard, spinach, beet greens, rhubarb, parsley, purslane, chives, cassava, and amaranth.
The Problem with Oxalates
If you were to eat a big bowl of spinach, a food with relatively high levels of oxalic acid, some of the calcium in that spinach will not be absorbed by the body. That’s because just like phytates and insoluble fiber, oxalates bind to the calcium and prevent absorption.
However, most sources agree that the decrease in calcium absorbed is small and that the numerous nutritive benefits of spinach well make up for the oxalic acid content.
In other words, the sailor man is still right! 
What About Baby Spinach?
It’s often said that baby spinach is lower in oxalic acid than mature spinach. (I’ve even said it myself). And certain studies have shown this to be true.
But other studies like this one have shown the reverse: that the spinach harvested earlier had HIGHER levels of oxalates than the spinach harvested later!
Regardless of the oxalic acid content of baby spinach, it certainly tastes better than mature varieties. It’s much more mild, less earthy, and has a more tender texture.
Plus…
I’ve been consuming several ounces of baby spinach almost everyday for the past few months and I haven’t had any problems with calcium absorption.
How can I be so sure? Because I recently got some blood work done and my serum calcium level was 9.0 mg/dL (normal range: 8.6-10.3 mg/dL).
Does it Really Matter?
For those of us consuming a healthy plant-based diet with little to no animal protein and salt, our calcium needs are very low: around 450 mg per day.
It is very, very easy to meet and exceed this number eating a diet of fresh fruit and veggies, even if you consume oxalate-rich foods. I regularly consume well over 700 mg a day on only 2000 calories of fruit, veggies, nuts and seeds! 
Take Action
If you’re really concerned about getting enough calcium on raw foods, forget about oxalic acid. Yes, oxalates will hinder calcium absorption to some degree, but not nearly as much as animal protein, salt, and alcohol will.
As long as you eat enough fruit to fulfill your caloric needs and get in a variety of greens, you’ll get plenty of calcium (among other necessary nutrients) to meet your needs.
Over to You…
What are your thoughts on spinach? Do you love it? Hate it? Do you prefer baby spinach?
Let me know in the comments below!
Go raw and be fit,
Swayze
P.S. Wondering how I’m able to consume 700+ mg of calcium on nothing but raw produce? The answer is simple: tender leafy greens.
Can’t get in your greens because they taste bland, boring, and downright disgusting? I can definitely relate.
Correction: I COULD relate. Today, I absolutely LOVE my greens! And it’s all thanks to…
Savory Veggie Stews
Idiot-Proof Recipe System
To learn more and purchase your copy, click on the link below (and be sure to try the Pizza Stew…it’s my favorite):
Are You Getting Enough Calcium on Raw Foods?
November 12, 2011
Raw reader Tegan asks:
One concern i have is people ask me about calcium that i wont be getting enough through just eating raw food,
i know like everyone we still need a balanced diet to make sure we get enough vitamins and minerals but can you give me some info on calcium?
Great question, Tegan!
But before we can get to the bottom of the calcium conundrum, I have a little question of my own…
How much calcium do we really need?
It’s Much Less Than You Think…
According to the United States Food and Drug Administration (FDA), the average adult needs about 1000 mg of calcium every day.
In reality, our needs are about half this.
According to this World Health Organization (WHO) report from 2004:
It has been known at least since 1961 that urinary calcium is related to urinary sodium and that sodium administration raises calcium excretion, presumably because sodium competes with calcium for reabsorption in the renal tubules.
…lowering sodium intake by 100 mmol (2.3 g) from, for example, 150-50 mmol (3.45 to 1.15 g), reduces the theoretical calcium requirement from 840 mg (21 mmol) to 600 mg (15 mmol).
Unfortunately, salt isn’t the only substance that increases calcium excretion:
The positive effect of dietary protein—particularly animal protein—on urinary calcium has also been known since at least the 1960s.
…a 40-g reduction in animal protein intake from 60 to 20 g would reduce calcium requirement by the same amounts as a 2.3-g reduction in dietary sodium (i.e. from 840 to 600 mg).
In other words, the Recommended Daily Intake (RDI) of 1000 mg is not for the individual eating a healthy diet. It’s for your average American consuming an unhealthy diet high in animal protein, salt, and processed foods and low in fruits and vegetables.
So for those of us who aren’t consuming massive amounts of animal protein or salt, how much calcium do we need?
According to the WHO report, if both sodium AND protein consumption are reduced, the requirement should be just 450 mg per day!
Can this requirement be met on a raw vegan diet? Yes, very easily. And I’ll show you how, but first…
Other Calcium Stealers
Here’s a list of other foods and substances that can negatively affect calcium absorption or increase calcium excretion:
Alcohol
Alcohol interferes with the pancreas and its absorption of calcium AND vitamin D (a nutrient necessary for proper calcium absorption).
Cigarettes
Several studies have demonstrated that smokers do not absorb calcium as well as non-smokers and are at higher risk for bone loss and osteoporosis.
Drugs
Certain drugs like corticosteroids, thyroid medications, antacids that contain aluminum, and antibiotics either interfere with calcium absorption or increase calcium excretion by the body.
Dairy
Due to the high protein content, dairy products actually increase calcium excretion. Yes, the most recommended source for calcium is actually a poor source of calcium!
Phytic Acid
Phytic acid is found in high amounts in grains, legumes, nuts and seeds. This antinutrient binds to calcium, as well as other minerals, and inhibits absorption.
Insoluble Fiber
Insoluble fiber from wheat, oats, and other grains binds to calcium and hinders absorption.
The Best Source of Calcium?
It certainly isn’t milk, cottage cheese, or yogurt. The best source of calcium is actually tender leafy greens!
Don’t believe me? Let’s have a look at spinach…
100 grams (3.5 oz) of spinach contains 99 mg of calcium! Compare that to the same amount of cottage cheese (supposedly a great source of calcium), which has only 61 mg of calcium.
Other excellent calcium sources include kale, broccoli, swiss chard, bok choy, and cabbage.
As long as you get in your greens, you can easily meet your calcium needs on a raw food diet. Take a look at this sample meal plan:
- Breakfast: 5 medium bananas
- Lunch: 3 mangoes
- Mid-Afternoon: 8 peaches
- Dinner: Salad of 1 bunch spinach, 1 cucumber, 4 med. tomatoes, and 1 ounce brazil nuts
Take Action
First, limit the foods and substances that inhibit calcium absorption and/or increase calcium excretion, especially meat, dairy, and salt.
Second, make sure you are getting enough vitamin D, as this nutrient is necessary for proper calcium absorption.
Third, meet your calcium requirements with generous helpings of tender leafy greens. Make delicious green smoothies, super salads, and savory soups to help you get in your greens.
Go raw and be fit,
Swayze
P.S. Do all of your greens-packed, savory raw recipes taste like crap? You certainly aren’t alone. I was once in your exact same position for a long time after I went raw.
It wasn’t until I made one of Roger Haeske’s Savory Veggie Stews that I found a love for grassy greens.
Savory Veggie Stews
Idiot-Proof Recipe System
These “stews” are so tasty, hearty, savory, HEALTHY, packed with greens, and 100% raw, of course. Thanks to Roger, I now make a big super salad or savory stew every night for dinner and have no problem getting in my veggies!
To learn more and purchase your copy, click on the link below (and be sure to try the Pizza Stew…it’s my favorite):
What Really Happens After a Big Fruit Meal (Video)
November 7, 2011
I just have to preface this by saying that I really love getting emails from my raw readers. Even though I don’t always have the time to respond, I do read through every email that I get and I really, really appreciate any and all questions and feedback.
That said, there are some emails I receive rather frequently that really test my patience. They look something like this:
How can you eat an entire meal of bananas?! When I eat more than a couple of pieces of fruit, my blood sugar goes crazy!
What really irks me about comments like these is that more often than not, the person spewing them hasn’t actually tested their blood sugar after eating a meal of fruit. They really have no idea whether or not fruit actually “spikes” their blood sugar.
They just “feel” that it does.
Well today, I want to SHOW you what REALLY happens to your blood sugar level when you eat a meal of fruit. Check it out…
Go raw and be fit,
Swayze
P.S. Looking for tasty and healthy raw food recipes that most definitely won’t spike your blood sugar? Check this out…
“Low Fat, Fruit Filled, High Fun Raw Recipes”
Delicious and Healthy Raw Vegan Favorites for Every Meal
www.fitonraw.com/low-fat-raw-vegan-favorites
To learn more about the book and order your copy, click below:
Raw Rewind: How to Stay Raw During the Winter
November 4, 2011
The following article was originally published in 2009. If you’re new to raw or currently struggle with maintaining your diet during the colder months, keep reading…
Although we still have about 3 weeks to go, it’s already starting to feel like winter weather here in West Tennessee.
The high is hovering around 55 degrees and the low is getting into the 30s.
I know it could certainly be colder (and wetter), but it’s still far too chilly for me!
Anyway, I realized the other day that this will be my third winter on a raw food diet. While my past attempts at staying raw during the winter haven’t always been successful, I do have some useful tips for you that may help out with your own raw food endeavors this winter.
So here ya go…my top 3 rules for surviving a winter gone raw.
Raw Rule #1: Get Creative in the Kitchen
Unless you’re one of those lucky devils who get to live 6 months out of the year in the tropics (Frederic, I’m lookin’ at you!), you know that locating even decent quality fruit and veggies during the winter months can be a bit challenging.
It’s so easy to find perfectly delectable produce when the weather is warm and just mono-meal it all summer. During the winter, the fruit is not as plentiful or always at its best.
It can be more than frustrating when you are trying to go raw and all you have to eat are bananas that won’t ripen properly, pesticide-ridden grapes, tasteless tomatoes, and wilted romaine lettuce.
The best way to combat this is to get yourself in the kitchen and start making some recipes. This may seem daunting at first, but it’s actually quite simple. As long as you choose raw ingredients that you enjoy on their own, you really can’t go wrong!
Inspired by a simple fruit plate my Aunt served for me this Thanksgiving, I’ve discovered a delicious fruity combination of blueberries and pomegranate seeds. With a little creativity and some frozen fruit (see rule #2), I can now re-create this combo over and over again and in multiple different ways this year.
Here’s one delicious example I came up with…
Bomegranate Plueberry Blast
- 3 bananas
- 2 cups of wild blueberries
- 2 cups pomegranate juice
Blend and enjoy.
Lucky for me, I now have someone to do the creating and prep work for me. My wonderful mother/chef has decided to start playing around with healthy raw food dishes this winter!
And you know I’ve been spurring her on. I’ve made sure to give her all my best and healthiest raw recipe books and send her the links to all the best raw recipe websites.
There’s certainly some good raw food eatin’ headed my way!
Raw Rule #2: Frozen Foods
I know it sounds weird…
Cold Climate + Frozen Foods = One Freezy, Weezy Raw Foodist!
Hear me out on this one.
I’m not telling you to buy frozen foods in order to eat them frozen. I’m encouraging you to buy frozen because it adds variety to your less than exciting winter fare.
As you know, the variety of produce available during the winter months is rather limited, especially for those of you living in northern climates. And even the fruit that is available isn’t always the best quality.
That’s where frozen fruit comes in. Because the fruit is frozen when ripe, little freshness, nutrient, or taste is lost. That means you get to enjoy scrumptious, vibrant, and nutritious warm weather fruits like strawberries and mangoes in the dead of winter!
So how do you incorporate frozen foods into a raw food diet?
First, don’t eat them frozen. Not only will this drop your body temperature tremendously, but doing so on a regular basis can potentially affect your intestinal flora (which has a direct affect on vitamin B12 absorption).
You should definitely thaw the fruit in the fridge or on the counter before consuming.
Second, use frozen fruits to liven up your tasty new winter recipes (you did read raw rule number 1, didn’t you?)! I love adding frozen strawberries and raspberries to my banana smoothies.
The Costco here carries these amazingly delicious frozen bags of wild blueberries. It’s great because it means I can make my favorite Banana-Blueberry-Orange Blast Smoothie even when it’s 30 degrees outside!
You can also use frozen fruits in delicious fruit puddings, salad dressings, and many other tasty raw recipes!
Winter Rule #3: Get in Your Greens
Actually, this is a must-follow rule for anytime of year. Unlike fruit, greens and other vegetables are high in minerals like iron and calcium so it’s very important to include these foods in your raw food diet.
However, getting in your greens is especially important during the winter months because it keeps the cooked food cravings at bay. There isn’t a more hearty, satisfying, yet still totally healthy way to end the day than with a ginormous super salad.
And when I say “ginormous,” I mean the largest salad bowl you have ever seen:
My Salad Bowl & a Weeny Cereal Bowl for Comparison
I fill this baby up with greens (romaine and butter lettuce are my favorites), cherub tomatoes, spiralized cucumber, grated carrots, cilantro, bell pepper, jicama, and maybe some sweet fruit like persimmon, apple, or grapes for extra color and flavor.
Another benefit to eating salads?
They really help to stave off cravings, especially for salt. Eating fruit all day, even the non-sweet fruits, can leave you wanting something a bit more savory by the time dinner rolls around. A tasty, hearty, savory, and super nutritious salad can really help to round out a healthy dinner meal.
What if you really don’t like salads? I highly recommend Roger Haeske’s Savory Veggie Stews. They are extra filling and tasty and since they are blended, they are extra easy to eat and assimilate. Plus, they take less time to make than a salad because you can put all the ingredients into the bender instead of having to prep everything.
You can check out the SVS idiot-proof recipe system at the link below:
Update 2011
Since this article was published, I’ve now survived four winters eating mostly or all raw foods. My last two winters were completely raw and even though it gets pretty cold here in West Tennessee, I didn’t have any trouble maintaining my diet.
In fact, as long as I get outside (even if it’s below freezing) and get all the sunshine I can, I don’t mind the cold months that much at all.
Don’t get me wrong, I do prefer warmer weather. But if I make an effort to stay active outdoors, the winter is much more manageable for me.
Oh, and I recently upgraded my salad bowl to this big beauty by Pampered Chef…
It’s much bigger, but much lighter than the glass bowl I was using before and is very easy to clean and store. I love it!
Any Advice?
Got some more tips for staying raw during the cold winter months? Please leave ‘em below!
Go raw and be fit,
Swayze
P.S. Looking for more delicious raw recipes to help you survive a winter gone raw? Check this out…
“Low Fat, Fruit Filled, High Fun Raw Recipes”
Delicious and Healthy Raw Vegan Favorites for Every Meal
www.fitonraw.com/low-fat-raw-vegan-favorites
To learn more about the book and order your copy, click below: