Are you new to the raw food diet and finding it hard to maintain? Do you feel like a raw food newbie, surrounded by thriving veteran raw foodists?

Fear not, dear reader!

These 5 know how tips will give any raw food beginner the confidence and the know-how to succeed on a low fat, raw vegan diet.  You’ll be a thriving raw foodist in no time.

#1: Know How to Pick Good Quality Fruit

This is #1 on the list for a reason.  Knowing how to choose fresh, ripe, and delicious raw produce – as well as knowing how much food you need for the day and what fruits you enjoy – is a huge factor in your raw success.

My original decision to give low fat, high fruit raw vegan a chance was rather impulsive.  I was sick and tired of feeling sick and tired and didn’t know where to turn.  I had been on what I thought at the time was the healthiest diet in the world: cooked vegan.  The anemia, excess weight, and joint pains that plagued me screamed that the diet wasn’t working and so raw foods seemed like the next logical step.

Unlike most of the decisions in my life, I just kind of went for it!  I started by eating about 75% raw and saw results immediately.  I had much more energy, experienced immediate weight loss, had more focus, etc.  This got me so excited that I felt I had to go 100% raw right away!

Because I was still a new player in the raw food game, I had to go through a lot of trial and error.  It became shockingly clear how little I knew about produce and what a newbie I was at choosing anything close to edible.  I can’t tell you the number of times I threw away wads of cash on rock hard, never to ripen, out of season, tasteless fruits and turned to cooked foods for sustenance!

My best advice to you is to take it slow.  Gradually adding in raw, sweet fruit to your diet will allow you to learn as you go along without worrying about “slipping up” on cooked foods.

For more on transitioning, I suggest you check out my free mini-course The Fool Proof Transition to Raw.  A new lesson will be sent to your inbox each week and all you have to do is subscribe in the box on the right or visit www.fitonraw.com and subscribe there.

Did I mention it’s free?

#2: Know How to Make Simple (Yet Tasty) Raw Recipes

Many raw food beginners feel that a low fat raw vegan diet is completely tasteless and way too boring.  I understand that eating foods in their whole states can seem a little bland at first.  Okay, maybe REALLY bland!

Well, that’s where raw recipes come in!

To get started, I recommend that you experiment with fruit salads, fruit smoothies and green smoothies.  A fruit salad is just a few different varieties of fruits mixed together.  For instance, I love equal parts of chopped papaya, orange, and pineapple mixed together in a big bowl.  So juicy and refreshing!

A fruit smoothie is a few different fruits blended together.  In most cases, the base is a denser fruit like bananas, mangoes, or papayas.  Smaller portions of other fruits are then added to the base.  My favorite smoothie is 3 bananas, 2 oranges, and 1 cup of wild blueberries.  How much water you add to your drink will depend on how thick you like it.  I usually start with 1 cup.

A green smoothie is just a fruit smoothie with greens added to it.  These are great to help cut the sweetness in your meal and help you get in your greens for the day.  An always popular green smoothie is 5 bananas, 1 cup of blueberries, and 2 handfuls of romaine.  When adding greens, start with small handfuls.  Trust me, a grassy smoothie is not very appetizing.

I also recommend that you have at least one savory recipe that you really, really enjoy.  Salsas with lots of tomatoes and celery are great and you can use them as a dressing over greens to give a heartier feel to the dish.  You can also make lots of delicious raw soups or blended salads using saltier veggies as your base.

For more healthy and tasty raw food recipes, be sure to check out my e-book Low Fat, Fruit Filled, High Fun Raw Recipes here:

www.fitonraw.com/low-fat-raw-vegan-favorites

#3: Know How to Eat Enough

Yes, I know I harp on calorie consumption A LOT.  That’s because it’s important!  The best quality fruit and the tastiest raw recipes will do NOTHING for your success if you don’t eat enough.  It becomes all too easy to slip back into cooked food eating habits when you’re running on empty.

So how do you make sure you are consuming the right amount of food?  First, multiply your ideal weight by 10.  This is your basal metabolic rate (BMR), or the calories you would need if you remained in bed all day. Second, add any calories that you burn during the day to your BMR.  This is dependent upon your lifestyle.  For instance, someone who works in construction will use many more calories than someone working a desk job. Lastly, add any calories you burn from exercise.  Voila!  Now you have a rough estimate of how much food you need per day.

It’s important to remember that this is just an estimate.  If you don’t feel satisfied eating this amount, just gradually increase how much sweet fruit you eat during a meal.  The general rule is that satiation should last between 3-5 hours after you have eaten.

#4: Know How to Move Your Body

Exercise can be a lifesaver if you are new to raw foods and struggling with cooked food cravings.  As I stated in my How to Earn Your Raw Food article, breaking a sweat can create true hunger and actually have you craving simple raw foods.  I’ve never enjoyed my simple fruit meals as much as I do after an intense workout!

If you’re new to exercise, don’t sweat it (pun intended)!  A simple jog around the neighborhood or a game of badminton or a dip in the pool can do wonders for your eating efforts.  A little exercise goes a long way!

#5: Know How to Have Fun

Just this past month, I had a lot of fun produce shopping.  Not only did I visit my favorite farmers market, but I also learned about a Hispanic market a few minutes from my house.  I had actually known about this place for quite some time, but was hesitant to go there because it was in a not-so-nice part of town.

Anyway, I headed over there and was amazed by the variety and quality of produce available.  There were at least 10 different types of greens that I had never heard of!

But the really spectacular part was the produce.  Not only did the store have sapodilla, mamey, guava, and my favorite mangoes, they carried JACKFRUIT!  I could not believe it.

It really is so much fun to come across foods that you have never seen in person or never even heard of.  I am constantly surprised and amused by all the different varieties of produce out there.

And even “normal” produce is exciting!  Just look at some of the foods you will be dining on: bananas, oranges, grapes, apples, peaches, strawberries, cantaloupe, pears, kiwi, papaya, pineapple, tangerines, mangoes, nectarines, apricots, blueberries, watermelon, romaine, boston lettuce, bok choy, celery, tomatoes, bell pepper…all of which can be found at your local grocery store!

And don’t forget all the fun you can have making (and eating) simple raw recipes with these ingredients.  The combinations and taste sensations are endless.

Update 2011

I would say the most important know-how tip out of this list is the first one, knowing how to pick quality fruit. And now, I don’t just mean buying organic. I mean eating food when it is ripe and delicious.

You can buy all the organic produce you like, but if it isn’t good quality (i.e. it rots before it ripens) or you eat it before the fruit has a chance to ripen, you aren’t doing yourself any favors.

Then, of course, there’s the eating enough issue. Everyone struggles with this one in the beginning. Part of it is a perception problem (i.e. 5+ bananas for a meal seems like overkill) and the other part is an implementation problem.

It can be hard for someone used to eating low-volume cooked foods to start eating pounds of food in one meal. It takes some practice so that the stomach can stretch to accomodate the food.

Finally, let’s talk about recipes. Most people don’t have much trouble with finding fruity recipes that they enjoy. It’s dinnertime and getting in their greens that they struggle with.

My recommendation is to find one delicious and healthy salad dressing that you love. For ideas, check out Frederic Patenaude’s 70 Healthy Salad Dressings e-book that I offer along with my e-book Low Fat, Fruit Filled, High Fun Raw Recipes:

www.fitonraw.com/low-fat-raw-vegan-favorites

If you can tackle these issues—eating quality ripe fruit that you like, eating enough, and having a tasty greens-packed recipe that you love—you’ll be on your way to raw food success.

Go raw and be fit,
Swayze

The following is a Fit On Raw article I originally published in 2009. It’s a bit of an oldie, but definitely still a goodie!

Are you finding a raw diet too expensive to manage?  Are you depressed because you have been raw for only a short time, but have seen your food bill increase twofold?

Maybe you are hesitant in actually going raw because you have heard all the horror stories of people having to mortgage their house just to keep up their raw lifestyle.

Just kidding…

But many people do in fact find it financially difficult to stay raw.  It’s just too expensive!

Well, it certainly doesn’t have to be.  Here are 3 ways that many people waste money on a raw food diet.

#1: Buying Supplements and Superfoods

If you are new to the raw food diet, you might not know that many raw food “gurus” promote the use of supplements and superfoods.  They believe that a raw diet is incomplete in terms of nutrition.  Supplementation and the consumption of superfoods helps to fill in the gaps.

Some common supplements used within the raw food movement include spirulina, hemp powder, and various powders made from greens and fruits.  And many of these products are *very* expensive.  A pound of spirulina powder costs over $12!

Superfoods, so-called because of their supposed superior nutritional qualities, are also very popular within the raw food movement.  These include wheatgrass, goji berries, maca, raw cacao, acai, even bee pollen!

And just like supplements, these foods are very expensive.  An 8-ounce bag of dried goji berries costs over $10.

I can buy an entire day’s worth of food for less than that…and I often do!

It really gets my goat when people complain about how expensive the raw food diet is.  Of course it is, when you are throwing handfuls of cash at unnecessary supplements and superfoods!

The people advocating the use of these “foods” are simply affirming the stigma that the raw food diet is extreme and difficult to do.  I will not name names, but many of the raw food “experts” that promote the use of these products also sell them at very high prices.

It certainly makes you wonder…

If you are eating a healthy raw food diet based on lots of sweet fruit, moderate greens and non-sweet fruits, and low amounts of fat, then you will not need to supplement.

Of course, there are individual circumstances in which supplementation of some form is necessary.  This diet is not about dogmatism.  If you need to supplement, do it and don’t think twice about it.  But in many cases, healthy living is all you need.

UPDATE: Still wondering about those superfoods like cacao and wheatgrass? Check out my articles here and here.

#2: Buying Foods You Don’t Like

Do you waste money on produce that you don’t like just because you think it’s good for you?  Let me guess, you buy the produce and then it just sits on your counter or in the fridge.  A week later, you open up your vegetable drawer to find a rotten, moldy mess.

What’s that sound?  Oh right.  It’s your hard-earned cash headed straight down the drain.

Here’s a tip: if you don’t like a food, do *not* buy it!  Seriously, the chances of you actually eating it are close to nil.  Plus, it just takes up space in your kitchen.  AND rotting food only makes everything around it turn much quicker!

And are these foods *really* so good for you?  Take kale, for instance.  Many raw foodists tout this food as being one of the best foods you can eat because of the high level of certain nutrients.

However, kale is harder to digest than other greens like romaine and bib lettuce due to the amount of cellulose it contains.  Your body has a difficult time breaking down this cellulose and so much of the food ends up being eliminated.  So in the end, you aren’t even capable of utilizing those so-called “better” nutrients!

More importantly, just because a food has more of something does not make it better for you. The appropriateness of a food in one’s diet depends upon how close the nutritional composition of the food is to meeting the consumer’s needs.

Foods that are hard to digest tell us that the make-up of these foods does not align with our own unique anatomy and physiology and so is not optimal.

So stop listening to the raw “gurus” and stick to the foods that you truly enjoy.  Your wallet, and your palate, will thank you.

UPDATE: Want to know which fresh raw foods I hate the most? Check it out here.

#3: Buying Exclusively From Health Food Stores

When I first went raw, I bought all of my produce exclusively from health food stores.  I figured that since their prices were higher, their produce *must* be higher quality, right?

Wrong. In fact, I eventually discovered that the majority of the produce offered at these high-end stores was the same quality as my local grocery store.  Many times it was even the same brand!

The only difference, besides the pricing, was that there was a higher selection of organic produce.  However, this produce was usually *horrible* quality and *outrageously* overpriced, even compared to the conventional produce offered.

Instead of buying everything at health stores, try your local supermarket or Walmart.  Many stores today sell a wide variety of good produce at decent prices.  They even sell decent organic foods, especially greens and peppers.

UPDATE: If you’re going to shop at health food stores, make sure you buy in bulk. Whole Foods offers a 10% discount on produce that you purchase by the case.

And You?

Got any ways to waste money on a raw food diet that you’d like to share? Please leave them in the comments below.

Go raw and be fit,
Swayze

P.S. Here’s another huge money-waster…cooked food cravings. How do cravings for cooked foods waste your hard earned dough?

Because cooked food cravings often lead to cooked food binges, and binges cost money.

Wanna get rid of your cravings, go raw for good, and save some cash? Then be sure to check out my cravings crushing program…

“How to Conquer Your Cooked Food Cravings Once and for All”

A Guide for Destroying Cravings on a Raw Food Diet

www.CookedFoodCravings.com

To learn more about the program and order your copy today, click on the link below:

==> www.CookedFoodCravings.com

You may or may not know that ataulfo mangoes are one of my very favorite fruits, right up there with the locally-grown peaches I pick each summer.

And you may or may not know that these little delicacies are in season right now!

Unfortunately, like most fruits, most people have no idea how to enjoy this scrumptious speciality the proper way (i.e. when ripe and full of flavor).

Since you may be in the same boat, I’d like to take a little time out to show you exactly how to get the most out of this amazing mango.

A Mango By Many Names

Ataulfo, Honey, Manila, Yellow, Baby, and Champagne (the brand sold by Ciruli Brothers) all refer to the same mango cultivar. It’s a small variety that is in season from as early as mid-March to early August.

The fruit has green skin and light yellow flesh when unripe. When ripe, the skin is completely golden yellow in color and the flesh becomes golden yellow/orange (see photo above).

What really sets these mangoes apart is the taste and texture. They are both sweeter and muskier than the common green/red varieties (e.g. Kent and Tommy Atkins) and have a smoother, creamier texture.

There really is nothing like this magnificent fruit!

Where to Find Them

You won’t typically see Ataulfo mangoes in a regular grocery store. Instead, try buy in bulk stores like Costco (they sell them in packages of six mangoes, six packages to a flat), Whole Foods (ask for a case so you can get a 10% discount), or local Hispanic markets.

If you still can’t find any, ask the store managers and see if they can order the fruit for you or direct you to their wholesale produce supplier.

Look for fruit that is unripe, i.e. green or mostly green. I’ve found that when I purchase Ataulfo mangoes ripe or close to it, they are usually rotting inside near the seed and taste off.

When Are They Ripe

As I already mentioned, a ripe Ataulfo mango has golden yellow/orange skin and flesh. The fruit should give when you press on it. If the fruit is light yellow and/or doesn’t give to pressure, it isn’t ripe yet. Just let it sit in a warm environment for a couple of days and check it again.

In a warm environment (e.g. outdoors in the sunshine), it takes about 5 days for a green Ataulfo mango to fully ripen. Sometimes the skin will wrinkle as the fruit ripens. This is perfectly fine.

Personally, I’ve found that if I place the fruit outdoors or in a really warm room, it doesn’t tend to wrinkle as much or at all. Plus, it ripens a few days sooner.

If you’re unsure if your fruit is ripe yet, try this knife test. Take a sharp parring knife and slowly cut away a tiny bit of skin, being careful not to remove it completely.

If the knife slides in almost effortless with very little resistance and the flesh is deep yellow underneath and smells sweet, the mango is ripe. If you have to see-saw the knife back and forth to peel the skin, the fruit isn’t ripe yet.

In that case, simply replace the little bit of peel and let the fruit ripen for a couple more days.

How to Prepare Them

Using the same method explained in the knife test, take a paring knife and slowly peel away all of the skin, being careful to stay as close to the skin as possible so as not to waste any of the delicious fruit inside.

Once the skin has been removed, dig in! Just bite the fruit right off the seed. It’s really satisfying.

If you need the fruit for a particular recipe, just slice the large pieces (called the “cheeks”) away from the pit and chop, dice, blend, etc.

CAUTION: When using the above method, it’s imperative that you go slowly and keep your hand out of the way of the knife. The hand holding the mango should be under the fruit and you should slice towards you from the top of the fruit, rotating as you go but always keeping your hand away from the blade.

If you’re at all uncomfortable with this method, you can simply slice the fruit away from the seed and then scoop the flesh out of the skin.

How to Enjoy Them

Personally, I think the best way to enjoy the ataulfo mango is to eat it on it’s own. I love to peel a whole bunch of them, slice off the meaty bits, eat with a fork and scrap the rest off of the seed with my teeth.

Oh, it’s recipes you’re looking for? No prob. Here’s an uber tasty one that just creams Spring!

Mango Strawberry Salad

• 5 Ataulfo mangoes, peeled
• 2 pints strawberries, hulled
• Handful of mint

Chop the mango flesh and mint, slice the strawberries, and mix everything together in a big bowl.

Your Thoughts?

What’s your take on the Ataulfo mango? Do you love ‘em like I do? Do you hate them (gasp, blasphemy!)? Have you never tried one?

Leave your comments below! In the meantime, it’s breakfast time here and I’ve got mango on the menu!

Go raw and be fit,

Swayze

P.S. Want some more tasty and satisfying raw recipes starring this mouthwatering mango? Check out my raw recipe e-book:

“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

Specifically, check out Better Than Candy Confection on page 10, Red Currant Pasta on page 26, Summer Raspberry on page 27, and Sweet Marinara on page 28.

And don’t fret if you can’t find the Ataulfo mango variety. Any ole’ mango (as long as it’s ripe) will work beautifully in these recipes.

www.fitonraw.com/low-fat-raw-vegan-favorites

The one’s shown here are Albertas and they are truly delicious.

Click here to view the embedded video.

But the best part?  These bad boys only cost $.88 per pound!  Yep, that’s right.  Delicious local food for less than $1 per pound.

That makes me a very happy girl.

Go raw and be fit,

Swayze

Why? Because summer’s here!

Festival of Fruits

There’s no doubt about it: summer time is the absolute best time of year to be a raw foodist.  There are just so many delicious fruits available!  Here are a few of the fruits that are ripe right now in my neck of the woods:

• musk melon
• watermelon
• honeydew melon
• mangoes
• peaches
• blueberries
• cherries
• raspberries
• blackberries
• tomatoes
• cucumber
• zucchini squash
• yellow squash

Make sure to source out all of your local farmers markets and pick-your-own farms so you can get the best quality produce (not to mention deals).

Speaking of deals…

Cheap

I always spend less money on produce during the summer months.  That’s because I shop in season and buy the vast majority of my produce at farmers markets and local farms.  And because I visit the markets and farms so regularly, I often get substantial discounts, too.

In fact, the only fruit I buy in an actual store are bananas and mangoes!

Even if I did not visit farmers markets and farms and only shopped at nearby grocery stores, I would still be spending less money on food.  I can find delicious seasonal fruits like muskmelon for $1.50 per pound, peaches for $1.40 per pound, and ataulfo mangoes for $.91 each at my local supermarkets.

During the colder months, the only inexpensive fruits around are bananas and oranges.  Everything else – grapes, persimmon, kiwi – are usually over $2 per pound.

Warm Weather

The cold weather of the fall/winter months can make going raw during that time pretty difficult.

I should know.  I went raw in November!

If you grew up eating cooked food like 99.9999% of us, cold weather = hot comfort foods.  The first thing you want on a cold winter’s day is a big bowl of steamy soup and some warm bread.  The last thing you want is cold (or at best room temperature) fruit.

During the summer, eating raw is easy.  Having a big bowl of mangoes or a whole musk melon or some blended bananas is just so refreshing.

The last thing you want is sweat-inducing cooked food.  And actually spending time in the kitchen to prepare it?  Not thanks!

That’s why summertime rawks for going raw!

Stress

This may be idiosyncratic, but I find summertime to be much less stressful than the rest of the year.  It may just be all the warm weather and sunshine, but I generally am more good-natured and less stressed during the summer.

Must be something special in all those peaches I’m eating.

Go raw RIGHT NOW and be fit,

Swayze