Archive for March, 2009

When Life Gives You Lemons…

….Give your immune system the boost it needs and naturally cleanse your body!

An Introduction:

Lemons are bright yellow like sunshine and can often remind you of a warm summer day. They are oval in shape, with their flesh encased by their textured yellow peel. Most lemons are tart, acidic and stringent;  they are sure to make you “pucker up,” but they can also be quite refreshing.

The two most popular types of sour lemons are Eureka and the Lisbon. Eureka lemons are known to have a more textured skin, a short neck at one end and a few seeds inside. Lisbon lemons have smoother skin, no neck and are generally seedless. Did you know that there are also lemons that are sweet in flavor? Perhaps you have heard of the Meyer lemon, which is becoming more popular over time. Check your local market to see if you can pick one up to try.

Nutritional Value:

• 1/4 cup of lemon juice has approximately 45% of your daily value of vitamin C. Vitamin C is one of the most important antioxidants in nature. It travels through your body, neutralizing any free radicals that it comes into contact with. Vitamin C is considered vital to the function of a strong immune system.
• NOTE: You should not drink pure lemon juice! Dilute it with water before consuming. Pure lemon juice contains acid which is injurious to the enamel of teeth.
• Studies show that citrus fruits (such as lemons, limes and oranges) contain compounds known as limonoids, which have been shown to help fight cancers of the mouth, skin, lungs, breasts, colon and stomach.
• Lemon juice is also a diuretic, so it gives relief in kidney and bladder disorders because it is very effective in flushing toxins and bad bacteria from the body. It is also instrumental in curing many digestive problems when mixed with warm water.
• Lemon juice, when taken regularly in the morning, acts as a tonic to the liver and stimulates it to produce bile so its ready to digest your food for the day.
• Lemons also contain smaller amounts of folate, thiamin, and vitamin B6.

Purchasing These Little Pockets of Sunshine:

For the most antioxidants, we recommend choosing fully ripened lemons. We also recommend choosing organic when possible, as some conventionally grown lemons may have been sprayed with pesticides during growth or given a waxed coating to protect them from bruising during shipping.

Lemons that are thick-skinned tend to have less juice in them. For the most bang for your buck, try to choose lemons with a thin skin, that are heavy for their size and feature peels with finely grained texture. They should be that bright sunshine yellow color (lemons with hints of green have not fully ripened yet). Overmature lemons will be wrinkled, have soft or hard patches and be dull in color. Stay away from those. The bright yellow is the key.

Storing, Preparing, Juicing and Everything in Between:

Lemons will stay fresh at room temperature for about a week. If you are planning to hold on to them for longer, store them in your refrigerator.

Before cutting a lemon in half, wash the skin gently with water.  Although lemons are excellent compliments to several teas and other drinks, they are most commonly enjoyed in juice form. Note that they tend to produce more juice when they are room temperature than cold. You could juice the old fashion way, but if you would rather save your strength, small hand held lemon juicers are easier to use and relatively inexpensive to buy (your local market should carry them).

Lemon juice can be frozen for later use. Simply pour your freshly squeezed juice into an ice tray and store in the freezer. Then plop them into water or your favorite recipe as needed.

Tips for Getting Lemons in Your Diet:

• Squeeze fresh lemon juice into your first 16 oz cup of water in the morning.
• Add lemon juice to your green smoothie or your vegetable juice for a bit of zest.
• Combine lemon juice with olive or flax oil, freshly crushed garlic and pepper to make salad dressing.

Resources:

“Lemons/Limes”  Worlds Healthiest Foods, http://www.whfoods.com
“Lemons for Health” Earth in Common: Nutrition & Resources for Healthy Living http://www.earthincommon.com/nutrition_01-article.html
“The Health Benefits of Lemons” Learning Info http://health.learninginfo.org/health-benefits-lemons.htm

Stretching Your Wallet for Organics

Now more than ever we are being forced to take an in depth look at our spending. Often times one of the major purchases that comes under scrutiny is the grocery bill for a raw food enthusiast. ((((((STICKER SHOCK!))))) Did you just put a down payment on a car?! Nope, that’s just your groceries for the week.

All jokes aside, for some it can be a little daunting to justify their grocery bill each week or every other week, at a time when it seems like our money isn’t going as far as it used to. Our system is backwards. You can get some mystery meat on a bun that doesn’t even break down over time and provides you with little nutritional value for under a dollar. All the fast food restaurants have dollar menus, but is that really food? And what does it do for you? Yet the price tag on the good, high quality, all natural produce can sometimes have you wondering whether or not its worth it, especially if you’re a newbie!

But do not fear, we would like to offer some suggestions to help get your wallet off life support. Also, if you have some creative suggestions to share, feel free to post them as a reply.

1. Shop local. A simple search on the internet where you place your city name and the words “farmer’s market” into the search bar will yield some positive results. Farmer’s markets are a great way to load up on local produce at prices that are easy on the wallet. If you can’t find a market near you, search for organic farms near by that allow customers to pick their own fruits and veggies. Invite some friends or family members out to pick fresh produce or select fresh produce from the market, and then end it with a group potluck where you prepare a fabulous meal together.

2. Don’t buy everything from the pricey organic market. There are huge chains of market stores that offer fair trade and organic produce. We think these stores are great and are so excited to be in these stores that often times our grocery basket is filled up with way more than what we intended to buy. Instead of going to a pricey organic market for all your food needs, consider making it a treat to go once a month. And when you do go, stick to a budget (bring a calculator if you have to so you can ask yourself “can I afford that?”). It’s okay to include on your list “one new produce to try, under $3.00.” Even regular super market chains have organic produce now. They may not have the same selection, but surely it will suffice for the price and carry you over until your monthly field trip to the pricier market.

3. Don’t by everything organic. If you can’t afford it right now, then you can’t afford it! It’s not a big deal or a set back, just a little obstacle to work your way around. Have you ever heard of the Dirty Dozen? Foodnews.org put out a Shoppers Guide to Pesticides. Check it out here: http://www.foodnews.org/walletguide.php and print it out (it’s wallet size!). This great resource lists the produce that receives the most pesticides during growth and cultivation. If you want anything from the Dirty Dozen, it would be best to buy them organic. Then they also list the Clean Fifteen, which include produce that are the lowest in pesticides. How does your produce selection stand up against this list? Find out and adjust accordingly.

4. Plan ahead. Knowing what you will be preparing for the week or next couple days will be instrumental in your grocery shopping. Then you can make a list of exactly what you need and buy only that. This way no food goes to waste.

5. Buy smaller quantities! If you are a raw food enthusiast, you get excited in the produce section. This also ties into planning ahead, but if you only need a little of a certain produce (this is especially true for greens and herbs), then just get what you need. Remember you can always get more later, rather than have too much and have that food go to waste in your fridge.

6. Grow your own. Even the White House in Washington, DC is rockin’ an edible garden this year. And you can too! As long as you have a patio or even a window that gets sunlight, you can be growing something! Patio gardens are becoming increasingly popular, and you can grow some herbs right in your window seal. Save money and have total control over how natural your produce will be. It can be a fun project! If you grow an abundance, you can give extra produce (like cucumbers or cherry tomatoes) to friends and neighbors. Plus, nothing beats the feeling of eating something you grew yourself. Use your resources! If you have access to the internet, the answers are right at your finger tips, especially when typing into a search engine!

 In the meantime, we hope you’ll remember that you are worth the investment of delicious raw foods. By making these proactive choices now, you are choosing not to invest in the pharmaceutical meds that treat the systems of a long term diet of meats, pesticides, and processed foods later. With each dollar you spend on healthier options, you are one step closer to your personal goals for health and wellness. And, you are investing in your brighter future. So we hope you’ll use these suggestions to make it all the more easier to invest in your mind, body and spirit!

Call For Submissions

Hello Fabulous Raw Food Enthusiasts! Whether you are a newbie or a veteran to the tribe, you are important to us and we want to hear from you. We are not one person, we are every person. In order to keep our blog bountiful with content, we need your help. We would love to feature your raw experiences in between our posts on raw foods, health, wellness, and everything in between. So we are doing an open call for submissions in the categories outlined below. If you feel your story is the right fit, see the submission guidelines for the appropriate category and send it our way.

Note: We cannot guarantee that your story will be featured and may not be able to personally respond to all submissions. If we decide to publish your content on our blog, we will notify you via email. All submissions are subject to editing for content. No SPAM or advertisements/promotion for personal products will be accepted. NO SOLICITING.

Raw Inspirational Stories:

Do you have a unique story of how you came to the raw food lifestyle or how raw food has changed your life? If so, type up a story of 750 words or less and email it to rawfoodnation@gmail.com. Follow the guidelines below:

• In the subject line of your email type “Raw Inspirational Story”
• In the body of the email, type your name, your location (city and state or country), email address, your blog/website address (if you would like the opportunity for us to link back to you), and your favorite thing about raw foods
• Then copy and paste your story into the email.
• Photographs are not required. But, if you have photographs, feel free to submit them because depending on space we may be able use them. Photographs should have a simple background and be of good quality.

Raw Food Gone Very Wrong!:

Going raw can be quite a challenge sometimes! No worries, sharing these experiences helps us to grow and laugh together. Did your blender top fly off while you were mixing up a delicious green smoothie? Did you completely botch an easy raw recipe?  If so, type up a story of 750 words or less and email it to rawfoodnation@gmail.com. Follow the guidelines below:

• In the subject line of your email type “Raw Food Gone Very Wrong!”
• In the body of the email, type your name, your location (city and state or country), email address, your blog/website address (if you would like the opportunity for us to link back to you), and your favorite thing about raw foods
• Then copy and paste your story into the email.
• Photographs are not required. But, if you have photographs, feel free to submit them because depending on space we may be able use them. Photographs should have a simple background and be of good quality.

Super Easy Raw Recipes:

Do you have a super easy recipe that you would like to share? We are looking for recipes that require no equipment or at most a blender and/or food processor. If this sounds like you, type it up and email it to rawfoodnation@gmail.com. Follow the guidelines below:

• In the subject line of your email type “Super Easy Raw Recipe”
• In the body of the email, type your name, your location (city and state or country),  email address, your blog/website address (if you would like the opportunity for us to link back to you), and your favorite thing about raw foods
• Then copy and paste your recipe. Make sure you include measurements (example: 1 cup, 2 tsp) and that your directions are easy to follow!
• Photographs are required for all recipes. At the very least a finished recipe picture (but also feel free to take pictures in between steps or of your ingredients line up). Photographs should have a simple background and be of good quality. So if you are taking pictures in your kitchen, clear of a clean space where there is no clutter. Use your counter top or cutting board as a backdrop, or a white poster board so the focus is off the background and on the raw goodness. If possible, when naming your photographs, also include numbers (example: rawsalad_1.jpg, rawsalad_2.jpg) so they remain in sequential order.

Remember, NO SOLICITING.

Thanks for your support! Feel free to also drop us a line by commenting on this blog post with any questions you may have! We look forward to hearing from you and can’t wait to find out what you’ve been up to with raw foods!

Kale: Green Power!

Introduction:

In honor of St. Patrick’s Day, we thought we would give you an extra special dose of green by doing a breakdown of kale, a fabulous vegetable you should know more about. Kale is a leafy green vegetable that belongs to the Brassica family, who’s siblings include cabbage, collards and Brussels sprouts. Kale leaves provide an earthy flavor with more nutritional value for fewer calories. 1 serving of Kale (1 cup) has only 36 calories, and once you see all the benefits, you’ll know you’re getting a great deal!

Something You Probably Didn’t Know:

Did you know that there are several different varieties of kale? There is curly kale, ornamental kale, and dinosaur kale. The most common version is curly kale, which is what you see in the produce section of your local market. Curly kale has ruffled leaves, its color is deep green, and it has a distinct peppery taste. But there is also ornamental kale, which leaves can vary in color (green, white, or even purple). Ornamental kale has a more mellow flavor and tender texture. Last, but not least, dinosaur kale. Not sure how it got its name, but dinosaur kale is a common title for the kale variety known as Lacinato. It features dark blue green leaves, an embossed texture, and has a sweeter delicate flavor.

Health Benefits:

Are you sure you’re going to be able to keep up with all these amazing benefits? We hope so!

• Kale is rich in a flavonoid called maempferol, which research studies suggest lower the risk of ovarian cancer in women.
• Over the past few years, research has shown that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat containing molecules. Well, the phytonutrients in kale (as well as in other green leafy vegetables) work on a much deeper level. They actually signal our genes to increase production of enzymes involved in detoxification, which is the cleansing process through which our bodies eliminate harmful compounds.
• Kale is also well known for its carotenoids, especially lutein and zeaxanthin, which prevent damage to the eyes from exposure to ultraviolet light.
• Kale supplies 88.8% of your daily value (DV) of vitamin C in just one serving. Vitamin C is vital for the proper function of a healthy immune system, and it’s great for preventing colds. So, your body will thank you!
• Kale is also an excellent resource for vitamin A and vitamin K
• 1 serving of kale supplies you with approximately 10% of your DV for calcium. All that without having to drink a glass of milk!
• 1 cup of kale also provides 27% DV of manganese. This mineral helps produce energy from protein and carbohydrates. Manganese also promotes strong bones, maintains healthy nerves, and promotes optimal function of your thyroid gland.

How to Get in on These Goods:

To get the most benefits from kale, choose locally grown and organic varieties when possible. It has been shown that the phythonutrient levels are higher in organic kale verses that which was conventionally grown.

Adding kale to any green juice recipe will automatically make it go from green to super green, in color and also in nutrional value. If you are not yet adjusted to the flavor of kale, we recommend adding a little to start you off and then increasing the quantity as you become more comfortable. You can also easily mask the strong flavor of kale by making it the green component to your smoothies. If you do not have a high speed blender, use a food processor to adequately chop up the leaves before combining them with the fruit in your blender.

We hope this information helps you to embrace the true nature of wearing “green” for St. Patrick’s day. Honestly, you can say that you are wearing your green inside and out!

Resources:

World’s Heahthiest Foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

10 Ways To Add More Raw Foods To Your Diet

Adding more raw foods to your diet is a lot easier than you think. Read these suggestions below and then if you have some more feel free to comment so they are added for all to see.

10. Add leafy greens to your morning fruit smoothie. If you’re concerned about taste, we recommend taking baby steps. Fruits like banana, pear, apple and avocado mask some of the heavy distinct flavors of greens such as kale, romaine and green cabbage. If you don’t have a high speed vendor, use a food processor to chop up your greens first before adding them in. Start with mostly fruit and a little bit of veggies, and then eventually work your way to mostly veggies with some fruit.

9. Swap out your coffee (yes, pry that cup of jo right out of your hands) for a cup of organic tea instead. A trip down the tea isle in your favorite fair trade or local market will reveal several fun flavors for you to try.

8. Instead of relying on a vending machine for a sweet or salty snack, plan ahead and bring a a raw treat instead. This can be a piece of fruit, raw carrot/celery sticks, or a raw trail mix of nuts (and dried fruits) of your choice.

7. Diversify your salad meals to include different types of greens (Romaine lettuce, red leaf lettuce, green leaf lettuce, etc), raw nuts (walnuts, almonds, etc), and fruits (apple, pear, avocado, etc). Then make sure you’re keeping the variety by adding in some of these veggies to taste: red peppers, broccoli, carrots, red cabbage, etc. The more colorful the better!

6. Add a raw component to your dinner meal. It can be a side dish, or an appetizer. Even if your main meal is cooked, eat the raw goodies first so they can get to work inside your body.

5. Consider having a raw dessert in place of a cooked dessert. This can be a fruit salad or a raw version of ice cream (recipes coming soon!). This tops the conventional sweets you might have otherwise purchased any day!

4. Plan meals and snacks ahead to reduce temptation, so this way you’ll never be caught off guard or without your stash of raw goodies!

3. Do an online search for local raw/vegan restaurants or juice bars in your area. Then invite your friends out for the challenge of raw. After all, who’s going to turn down a triple dog dare to do a wheat grass shot?

2. Add freshly squeezed lemon juice to your water to help naturally remove toxins from your body.

1. When you go to the grocery store, make it a fun game in the produce section to pick out a new fruit or vegetable to try. Expand your horizons and your taste palette, as well as your knowledge of raw foods.

What Are Raw Foods?

The simple answer:
Raw foods are foods that have not been cooked. They contain a high level of enzymes that are essential for digestion and a plethora of nutrients that are good for your body.

The detailed answer:
How frustrating is it to plug “Raw Foods” into Google and get a ton of links? Some websites don’t have the answer on their Frequently Asked Questions page and other sites only give you 2 or 3 sentences on the topic.  If you’re trying to transition into a raw food lifestyle, we want you to have the facts.

The best way to explain raw foods is if we asked you to hold out your hands. In one hand, we give you a cup full of roasted nuts, and in the other, we give you a cup full of raw nuts. Then, we ask you to go plant both the roasted and raw nuts seperately in the ground. Can you guess which one will sprout greens? The raw nuts of course, also considered a living food, and that leads us into unlocking the wonderful nutritional value and healing powers of raw food.

Raw foods are fruits, vegetables, nuts, seeds and herbs enjoyed in their natural state. Cooking them changes the molecular structure of the food. It is the general consensus of the raw food community that the point at which enzymes are destroyed is 116° F. Enzymes are energized protein molecules that accelerate the rate of chemical reactions, such as those involved in our metabolism and digestion. 116° F is the maximum threshold for enzyme activity in food.  Raw foods are also full of phytonutrients, which are nutrients derived from plant material that have been shown to be necessary for sustaining human life. Phytonutrients can help to prevent disease and maintain optimal health.

Raw foods have been linked to overall improved health, healing from illnesses, increased energy, and weight loss. There is also mental clarity, overall better focus, a natural glow and being more in-tuned with yourself  (just to name a few). The claims of the benefits of raw foods are many, so it is natural to wonder how eating raw foods can change your life and health.

The simplest raw food (such as fruits and veggies) needs no preparation whatsoever. Simply take bite of your favorite fruit or combine your favorite veggies into a salad and you are one step closer to your new raw lifestyle. Then there are the other elaborate raw dishes that may require additional equipment and ingredients that you might not buy on a regular basis. Some recipes may also require additional prep work such as sprouting or dehydrating. Don’t let that scare you. Start small, start here. We will offer the simple recipes to get you started, and then useful tips for taking your journey to the next level.

“When you eat high-quality raw food, you give your body the fuel it needs to heal and prevent disease.” -Angela Elliott, author of Alive in 5: Raw Gourmet Meals in Five Minutes.

Blueberries

We’ve Got The Blues!

But that doesn’t mean we’re sad or upset in anyway! Nope, it means we have a craving for blueberries and want to fill you in on the amazing benefits that come with it!

An Introduction to Being True Blue:

With flavors that range from mildly sweet to tart and oh so tangy, blue berries are “nutritional stars” bursting with flavor, all while being very low in calories (not that we’re really counting calories, but just in case you wanted to know). Blueberries are in season May through October in the United States, so that would be the best time to buy them fresh. If you know when they are in season in your country, feel free to reply so others can get in on the news!

Blueberries are deep in color, ranging from various hues of blues and maroons, to deep dark purples. They also feature a white or gray waxy bloom that covers the surface. This serves as a protective coat. Blueberries grow in clusters and range in size (not too much though, from peas to marbles). Cultivated blueberries are mildly sweet, while wild blue berries will give you that tangy, tart flavor.

Health Benefits

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer (you probably want to rush into the kitchen and whip up a blueberry smoothie right now! But wait! There’s more….)

• Blueberries are also a good source of the antioxidant anthocyanins, which protects your heart
• These powerful little berries also contain another antioxidant compound called ellagic acid. This blocks metabolic pathways that can lead to cancer.
• Just 1 cup of blueberries contain 15.7% of your daily value (DV) of dietary fiber
• Speaking of fiber, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.
• 1 cup of blueberries also contains 31% of your DV for vitamin C as well as 20% of your DV for maganese!
• Blueberries can help relieve both diarrhea and constipation by fostering healthier elimination of waste through our digestive tracts. That’s because blueberries contain tannins, which act as astringents in the digestive system to reduce inflammation (your belly will thank you!)
• And did you know that blueberries contain the same compounds found in cranberries that help to prevent and eliminate urinary tract infections?

They Usually Come Prepacked, So How Should You Select Them?

So if you don’t have the benefit of going to a local farm and hand picking blueberries, your local grocery store is the next best place to buy. Trust us, you’re going to look like a blueberry expert once you’re done reading this!

• Choose blueberries that are firm and have a consistency with their color (whether it be deep dark blues, maroons or purples, and of course always with the white/gray bloom)
• Lightly shake the container and take note as to whether or not the berries are moving around freely inside. If those berries are at a standstill, this may indicate that they are soft, damaged, or even moldy. As the official blueberry inspector definitely let someone who works for the grocery store know if you find them this way! You want your blueberries to be fresh and free to move!
• If you happen to be purchasing your blueberries frozen because they are not yet in season, shake the frozen bag gently to make sure they are not clumped together. Clumped berries may be a sign that they have been thawed and refrozen.
• Of course, for the most antioxidants, choose fully ripened berries and enjoy!

So You’ve Brought Your Blueberries. Now What?

Ripe berries should be stored in a covered container in the fridge. They can keep for up to a week, but the sooner you eat them the better. If you brought your blueberries fresh from the grocery store but want to freeze them for a super cold smoothie later, you can do that too! First wash, drain and remove any damaged berries that you find. To avoid frozen berry clumps, spread them out evenly on a cookie sheet or baking pan and freeze them this way first for a couple hours. Then switch them over to a plastic bag and place them back in your freezer.

If you are so excited about your blueberries that you want to enjoy them fresh as soon as you get them home, remember they are very fragile. If they are not organic, they should be gently washed under water and then carefully dried. Now go ahead, and let everyone know you’ve got the blues!

Resources:
“Blueberries” by World’s Healthiest Foods
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

“Blueberries and Heath” by US Highbush Blueberry Council
http://www.blueberry.org/health.htm

“Nature’s Antioxidant SuperFruit” by Wild Blueberries
http://www.wildblueberries.com/health_benefits/gycemic.php