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:

==> www.RawkinRawClub.com

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:

==> www.RawkinRawClub.com

P.P.S. HAVE A HAPPY THANKSGIVING!

It seems to me, having lots of fruit at Breakfast will send a person’s blood sugar up, then the body will send it back down causing a feeling of hunger. Blood sugar will yo-yo.

Seems to me, protein with any meal is a good idea.

If you agree that fruit causes blood sugar spikes, makes you hunger, and doesn’t supply enough (or any) protein, keep reading to find out why you’re wrong:

Fruit Causes Blood Sugar Yo-Yoing

It’s true that when you eat fruit, the level of sugar in your blood raises and then comes back down sometime later. In fact, this is what happens every time you eat, no matter what you eat!

It could be hot dogs, it could a salad with oil and vinegar. Eating food will raise your blood sugar and your body will have to work to lower it again.

The important thing is how quickly your blood sugar returns to normal. With most difficult to digest foods eaten on a SAD diet (e.g. refined grains, fatty meats, etc.), this process is rather slow.

This is a problem because elevated glucose in the blood for extended periods is exactly what causes hyperglycemia, diabetes type II, and candida overgrowth.

On the other hand, fruit digests quickly and easily. Within just minutes after eating a meal of fruit, your body will already have started the process of transporting the sugar out of your blood and into your cells.

So yes, eating fruit raises your blood sugar. Is this a bad thing? Not at all. In fact, it’s simply a necessary part of eating food! As long as your blood sugar does not remain elevated and does not go above the accepted range (70-145 mg/dL), you have nothing to worry about.

If you still don’t believe that eating a high fruit diet won’t spike your blood sugar readings, check this out.

Fruit Causes Hunger

There are two things which cause hunger: a need for calories and a need for nutrients. This explains why fat people continue to eat even when they’ve had more than enough (fuel without the nutrients) and why we can’t just rely upon pills and powders (nutrients without the fuel).

Fruit is the perfect mix of both. Fruit provides excellent fuel in the way of the simple-sugar glucose, but it’s also full of vitamins, minerals, antioxidants, phytochemicals, etc. Plus, fruit is full of fiber, which is absolutely necessary for feeling satiated after a meal.

So no, fruit does not cause hunger. In fact, myself and many others have found that fruit is the absolute best food for completely eradicated hunger and cravings!

Personally, the only diet that has allowed me to eat until full at every meal AND maintain a healthy waistline is a diet predominated by fruit.

You Need Protein at Every Meal

You’re right, you do need protein at every meal, but not in the way most people think we do.

When most people say “protein,” they’re thinking of high-protein foods like meat, eggs, and soy. But eating these foods isn’t necessary (and several studies show that you’re much better off without them, especially animal products).

When I say “protein,” I’m just talking about the macronutrient called protein that’s found in all whole foods. That’s right, fruits contain protein too. For instance, grapes contain 4% protein, apples have about 2%, and cantaloupe has 8% protein.

So no matter what fruit you’re eating for breakfast, you’re getting protein. There’s no need to add any other food or supplement for the sake of more protein because, contrary to popular belief, our protein needs are quite small.

The True Cause of Blood Sugar Yo-Yoing?

As long as you eat a healthy diet of fruit, vegetables, and limited amounts of fat, you shouldn’t have any blood sugar issues. The key here is that last part: you’ve got to limit your fat intake.

If you eat a diet high in sugar AND high in fat—just like your standard Western diet—you’re probably going to have problems with blood sugar yo-yoing. For more on this, be sure to check out this article.

 Your Experience?

Got any experience with rectifying blood sugar issues on a high fruit diet? Please leave your comment below!

Oh, and if you have any tips for learning to yo-yo, please leave those too. I’ve tried and tried to master this silly toy since I was a kid—we actually had a “yo-yo master” present at my elementary with his yo-yo Ted…it was pretty cool—but I just can’t do it.

I can’t even do the basic down and back up! So sad…

Go raw and be fit,
Swayze

P.S. Eating a fresh fruit-rich diet yet still having crazy food cravings? 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

And this includes the new expanded edition of How to Conquer Your Cooked Food Cravings AND the expanded edition of the bonus report EAT MORE FRUIT to Lose Weight.

To learn more about everything that’s included and order your copy today, click on the link below:

==> www.CookedFoodCravings.com

I recently received an email from raw reader Caryn with a link to this New York Times article on decision fatigue. She also suggested that I post an article about it with regards to raw foods, so that’s what I’m doing.

Great suggestion, Caryn!

What’s Decision Fatigue?

According to the author, decision fatigue:

…helps explain why ordinarily sensible people get angry at colleagues and families, splurge on clothes, buy junk food at the supermarket and can’t resist the dealer’s offer to rustproof their new car. No matter how rational and high-minded you try to be, you can’t make decision after decision without paying a biological price. It’s different from ordinary physical fatigue — you’re not consciously aware of being tired — but you’re low on mental energy.

It’s all about will power. The more decisions we make, the more our will power weakens and the less discerning we are.

And when we’re less discerning, we tend to respond in either one of two less-than-optimal ways:

1. We make a rash decision or
2. We do nothing

#1: Rash Decision

You’ve had a long day, you’re tired, and you’re hungry. Instead of expending the little bit of extra energy it takes to make a healthy and delicious raw meal, you take the shortcut. You make a rash decision and go for the cooked leftovers in the fridge.

This actually helps explain why many of us feel like giving in to our cravings is beyond our control. It isn’t that we lose control, it’s simply that we don’t take the time to stop and think. We behave rashly and before we know it, we’re chowing down on any unhealthy foods we can get our hands on.

This also helps to explain why dietary discretions tend to occur later in the day, when you’re worn out from all the decision-making of the day.

#2: Do Nothing

You’ve read so many different books, listened to so many different lectures, and watched so many different videos that you can’t discern one raw food guru from the next. You feel overwhelmed.

What do you do? You do nothing. Instead of getting healthier, you stick with the same diet that, while familiar, has left you unhealthy, overweight, and unhappy.

The Sweet Solution

Oddly enough, the solution really IS is sweet! When researchers gave participants lemonade mixed with either sugar or a no-calorie sweetener, here’s what they found:

Again and again, the sugar restored willpower, but the artificial sweetener had no effect. The glucose would at least mitigate the ego depletion and sometimes completely reverse it. The restored willpower improved people’s self-control as well as the quality of their decisions: they resisted irrational bias when making choices, and when asked to make financial decisions, they were more likely to choose the better long-term strategy instead of going for a quick payoff.

This relationship between glucose and willpower also helps explain why people consuming your typical high fat, low fruit raw food diet struggle to stick with it. It’s next to impossible to go raw and avoid temptation when your body and mind are screaming for glucose! It then becomes all to easy to make a rash decision and just go for the cooked food.

This connection also explains why many raw foodists want high-carb foods like bread, pasta, and pastries when they’re having a craving. They need glucose!

So how do you avoid decision fatigue on a raw food diet? The answer is ridiculously simple and satiating.

Simply eat more fruit! In fact, the bulk of your calories should come from fresh fruit. The fruit will provide all of the glucose you need to stay alert, energetic, and focused, as well as tons of necessary nutrients to keep you healthy.

For more on following a healthy and sustainable low fat, high fruit raw vegan diet, be sure to sign up for my report The 4 Principles of a Healthy Raw Diet at the link below:

==> www.fitonraw.com

More Tips and Tricks

Even if you follow a raw food plan that’s glucose-rich, you’ll still come across decision fatigue now and again. Luckily, I’ve got a couple of simple tips to help you out:

#1: Be Prepared

The absolute best way to avoid rash decision-making is by being prepared.

For instance, if you know it’s going to be a long day, prepare dinner ahead of time. Chop up all the ingredients for a big salad in the morning or even the night before. Then when you get home, all you have to do is blend up a tasty dressing and start eating.

I know what you’re thinking. Raw food eating is supposed to be simple. You shouldn’t have to be burdened by meal plans, blah blah blah.

Well, you’re wrong. If you want to succeed on raw (or ANY diet), you need to be prepared. That means having at least some idea about what you’ll eat each day and making sure you have that food available, especially when you are transitioning.

#2: Pick a Plan and Stick With It

The best advice I can give when going raw is to pick one raw food plan and stick with it. Pick one raw food guru, follow their advice for 30 days, and see where it takes you.

I know, I know. You want to make sure you have all the knowledge available before you get started. You want to do this right.

Well, guess what? Even if you research going raw for months, you’re still going to make mistakes when you actually take action and go raw. Knowledge is power, but reading a book or watching a YouTube video won’t earn you any experience points.

How do you know how much food you need if you don’t eat raw? How do you know what a truly ripe peach looks, smells, and tastes like if you don’t see, smell, and taste it for yourself? How do you know which fruits and greens are your favorites if you don’t actually eat any fruits or greens?

Quite frankly, you don’t. And you won’t ever know until you take action and actually go raw.

Your Thoughts?

Got any tips for avoiding decision fatigue? Leave your comment below!

Go raw and be fit,
Swayze

P.S. Having trouble avoiding cooked food temptations because of cooked food cravings? 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

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

As a kid, I really loved watching “Willy Wonka and the Chocolate Factory.” I bet you a million bucks that I have seen that movie close to twenty times!

Like many kids, my favorite scenes of the movie showcased the Oompa Loompas and their awesome songs. Whoever came up with those catchy tunes is a marketing genius!

Well, the movie was on TV not too long ago and I just had to watch it.  You know what I realized?

The Oompa Loompas Had It Right!

Check out these lyrics:

“What do you get when you guzzle down sweets;
Eating as much as an elephant eats.
What are you at getting terribly fat?
What do you think will come of that?
I don’t like the look of it.”

The Oompa Loompas sing this after the junk food lover Augustus Gloop falls into the chocolate river and gets sucked up the pipe.

The only thing I would change would be “sweets” to “yucky processed crap.” It doesn’t rhyme, but it makes the message crystal clear!

Are You Guilty of Guzzling Sweets?

So many Americans are addicted to sweets. And no wonder, when every holiday or tradition that is celebrated here is associated one way or another with sweets!

What do you give someone for Valentine’s Day? Chocolate. What do you take with you to a Christmas party? Candy and cookies.  What is expected at a Birthday party? Cake and ice cream.

And what about TV?  Did you know that the average American watches close to 4 hours of television per day? That’s about 24 3-minute commercial breaks, the majority of which are centered on food!

Of course, this isn’t healthy raw food that’s being advertised. It’s processed, fatty fast food. It’s nutrionally bankrupt frozen entrees. And let us not forget the candy, candy, and more candy!

All of which are brimming with refined sugar!

The Sweet Solution

What so many people just don’t understand is that the craving for sweets is not the issue. We all crave sweets because our natural diet is one high in simple carbohydrates. A high-carb diet is the diet that humans are anatomically designed to eat and so it is the diet that our bodies thrive on.

The issue arises in our attempt to manage these cravings. When we are hungry or looking for something sweet, many of us turn to refined products like cakes and cookies to satisfy our cravings. What we should be doing is turning to the best sweet tooth satisfier of all…fruit!

That’s right. If you treat your body right by eliminating (or at least reducing) processed junk from your diet and replacing it with lots of healthy sweet fruit, you will achieve amazing health results.

And because you are still eating “sweets,” you will no longer crave sugary junk food. It’s a win-win situation!

Where to Start?

That’s easy!  Simply replace some of your sweet food staples—like chocolate, cookies, or ice cream—with fresh, raw fruit.  This is an easy step that you can take *today* to beat your refined sugar addiction and get started on the raw food path.

So listen to your Oompa Loompa friends: stop gorging on junky sweets and get down with your fruity side.

Okay, I added that last bit.

Update 2011

Sadly, nothing much has changed in these past few years regarding Americans obsession with sweets. Parties, holidays, and commercials are still dominated by sugary, processed foods that please our taste buds but wreak havoc on our tummies and health.

Fortunately, the remedy is just the same: eat more fruit!

Oh, and since writing this article, I’ve probably watched Willy Wonka another 2-3 times. What can I say, I really love this movie!

Go raw and be fit,
Swayze

P.S. Cravings, the big “C” word. It’s the one thing every raw foodist is worried about and it’s the one thing every raw foodist has struggled with at some point in their journey to optimal health and happiness.

But it doesn’t have to be that way. You can (and should) be able to eat a raw food diet completely cravings-free. That’s why I offer 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