A few weeks back we asked the question “is it easy  to be on the raw food diet?” and we came up with a mixed answer of yes, no and maybe. It all depends on your own personal journey, so there is no one right way to answer that question. Everyone’s experience is different, but even with this there are still some similarities. As a raw food enthusiast, you will surely encounter some challenges and obstacles. We personally believe that obstacles are put in our path not to stop us, but so that we can figure out a way over, around, or through them. To help you in your raw food journey, we have listed some of the common challenges below and some suggestions on how to handle them:

Availability of Raw Food
Depending on your location, availability of raw foods may be limited. The variety of foods would sometimes also be restricted by season.Freshness of foods may be a problem if they are shipped in from faraway locations. A good way to deal with this problem is to eat produce that is locally grown and in-season.

As far as getting the freshest produce, we recommend going to the grocery store more often than when you were eating cooked foods. Many raw foodist go twice a week at the very least, purchasing only what they intend to use immediately, and then returning mid-week to stock up on supplies. This might require some preplanning of meals on your end, or you can also see our Raw Food Pantry & Fridge article for helpful suggestions.

Some local health/organic food stores might sell prepackaged raw items such as fruit/nut bars and flax crackers (which make great snacks). If you are looking for them but can’t seem to find them, it’s okay to contact your store and ask if they will carry them for you.

Commitment & Willpower
Sometimes it may seem like you are in the minority as a raw foodist. While there are several local and online communities for you to be a part of, you may be alone at work, at school, or when you are out engaged in social activities. It takes a great deal of commitment and will power when you are starting the raw food diet, but we can assure you that this gets easier with time.

As you are early in your journey, you may find temptation lurking around every corner (YIKES! Is that the vending machine out to get you?). No worries! Remember, it is important to have available ready-to-eat raw foods which you can munch as snacks, with little or no preparation. This can include raw carrots/celery with almond butter or raw hummus, nuts and seeds (get creative and make your own trail mix), or a piece of fruit.

So you have armed yourself to face the outside world, but what about your life on the home front? Make sure you clean your fridge and pantry, riding it of any foods that can trip you up (if you are not comfortable throwing out this food, donate it if it is nonperishable, or bring it into the office).

To keep yourself excited about raw foods, it’s so important to try new recipes and foods. With this in mind, going through the produce section can be like an adventure. “Oooo, what’s this vegetable/fruit? I’ve never tried this before. I wonder what I can do with it….” It’s a small investment and a fun experiment for your taste buds.

For social gatherings, it can be tough! If it is a potluck meal, be sure to bring your own raw dish (or a couple dishes). This is one way to guarantee that you won’t go hungry and to let others try a delicious raw meal or side dish. If you are meeting some friends later on in the evening, say to go to a movie or to go dancing, make sure you eat before hand, then you will be less likely to be tempted by french fries and other greasy foods. At the very least, you can stop somewhere and get a salad before you head out to meet your friends so you are not meeting up on an empty stomach. If there is no time to stop, bring snacks with you, or on that morning make an extra green smoothie and leave it in the fridge to take with you later that day. Raw foods in social settings is all about being prepared.

And on the rare occurance, if you do happen to slip up, don’t sweat it too much. Tomorrow is a brand new day. Think of raw foods as being about making individual healthy decisions on a daily basis rather than being able to claim how raw you were on a certain day.

To Cook Or Not To Cook
Some people find it easier to transition into raw foods slowly, and including some cooked foods in their diet (we have tips on which route will get you started best). We are okay with this, but we want you to remember, if you can’t pronounce it, you shouldn’t be eating it. The problem with a lot of food is that it has been processed! If you are going the route of including some cooked foods to help you in your journey, make sure you are reading those labels. If the ingredients printed on the box are so tiny and thin that you have to squint just to make it out, put it back. So again we have to stress,  if you can’t pronounce it, don’t eat it.

Getting Used to Raw
If you are making the transition from a diet which contains mainly cooked food towards one which is mostly raw, do so at your own pace. Be patient and give yourself time to adapt.

You should also be aware that, when you first embark on a diet with an increased amount of raw foods, you may experience some symptoms, commonly called detoxification reactions. These could include headaches, tiredness, nausea, etc. However, rest assured that these symptoms would slowly fade away as your body cleans itself out.

Generally, the more you eat raw foods and the longer you do it, the easier it gets. Your body and taste buds slowly adjust, and you will most likely love the light and energetic feeling which raw foods give you. We can assure you that you will feel way better after eating raw foods (no afternoon nap required) than you would ever feel after eating a cooked hamburger or loaded pizza.

One Step At A Time
If one is going fully or mainly raw, we feel it is important to keep things simple. Don’t get discouraged by recipes that you can’t make yet or ingredients you’re not presently familiar with. Many raw food enthusiasts start out with salads, but then as they gain knowledge and experience they start to expand to slaws, veggie pastas, smoothies, desserts, and so much more! The most valuable resource for you is also free (the internet). Use it and this website to search for simple recipes to get you started.

Raw foods diets come with many challenges and also many advantages and health benefits. At the end of the day, how raw to go, is very much a matter of personal choice. Only by trying it out for yourself will you be able to tell how much you like it, and how your body reacts to it. Listen to your body and then do what is right for you. We truly believe that you already have everything within you that you need to be successful. And as always, we are sending good vibes and radiant energy your way to help you in your raw food journey.

Resources
Eating a Raw Food Diet – Challenges and Tips http://www.all4naturalhealth.com/raw-foods-diet.html

Recently we had the opportunity to chat with Mark Reinfeld, co-author (along with Bo Rinaldi and Jennifer Murray) of The Complete Idiot’s Guide to Eating Raw.  We asked him about his journey with raw foods and why he decided to co-author the book. This guide offers a clear understanding of the healing and energy-boosting benefits of eating raw, simple recipes for over 150 delicious raw food dishes, facts about the anti-aging properties of raw foods and advice on how to get your calcium and protein. Check out the interview below to learn more about Mark and to discover how you can score a FREE copy of the book.

RFN: What brought you to the raw food movement?
Mark: In the late ’80′s a friend of mine took a workshop with Gabriel Cousens. We started experimenting with raw foods. When I moved to San Diego, I was 80-100 percent raw for an extended period. I even wrote my Masters thesis in Holistic Nutrition on the Positive Benefits of Raw Food Cuisine. Since then, raw foods have taken on different roles in my life.

RFN: What raw foods were your first? Did anything significant cause you to change your diet to raw foods?
Mark: We started experimenting with a dehydrator, making sunseed and fig treats, and also seed sauces and dressings for salads. It was a fascinating discovery to learn a ‘new’ cutting edge culinary style. When I moved to San Diego I wanted to see how I would feel by including more raw foods in my diet. The climate was much more suitable to raw foods than what I was accustomed to in New York. I was also experimenting with different types of cleanses and fasts so the raw food lifestyle was a perfect compliment.

RFN: We never thought we would see an Idiot’s Guide book to Eating Raw. What made you decide to go this route?
Mark: We were referred to a literary agent who connected us with the publisher of  the Idiots Guide Books series. They were looking for someone to write a book on eating raw. It was an instant connection.

RFN: How did you develop the content for this guide?
Mark: My wife and co-author Jennifer Murray facilitated the recipe development which also included popular recipes from our restaurants. I did the research and compiled the information chapters with contributions from Bo Rinaldi co-author of Vegan Fusion World Cuisine.

RFN: What do you hope someone will gain after reading this book?
Mark: For people to realize how simple and essential it is to include healthy raw foods in their diet. More people than ever are turning to a raw food lifestyle. In this guide, readers will find the secrets to raw food weight loss; how raw foods can heal the body and boost energy and enthusiasm; information on the anti-aging properties of raw food; a comprehensive resource guide to businesses, websites and groups that support the raw lifestyle and 100+ recipes that show how raw foods can be combined into delectable meals. The Complete Idiots Guide to Eating Raw fully explains the benefits of this increasingly popular diet choice, plus presents a mini cookbook that gets readers started on their new regimen.

Recently published studies indicate that rheumatoid and fibromyalgia patients—who number in the millions—can benefit from an uncooked vegan diet rich in antioxidants, lactobacilli, and fiber. Woody Harrelson says the “Recipes so good, you may want to eat this book!”

RFN: What advice can you give to someone just starting to embark upon their raw food journey?
Mark: Go at a pace that you are comfortable with. Be gentle with yourself along the way as you learn more about food and yourself. Connect with others who share a similar interest in raw foods for support and inspiration along the way.

Our special gift for our readers….
Mark Reinfeld has graciously donated 3 copies of The Complete Idiot’s Guide to Eating Raw to be given to our loyal readers. That’s right, a FREE book for you! Isn’t that exciting?! By simply leaving a comment to this article from July 13, 2009 (12AM, EST) to July 17th, 2009 (11:59PM, EST), you’ll be entered to win one of these free copies. One entry per person (meaning, if you comment multiple times, you will be disqualified). Winners will be picked by a random number generator and then notified individually via the email address they provided for making their comment. Good luck, happy commenting!

Where you buy the book: You can purchase this book from Amazon.com.

A little more info on Mark Reinfeld: Mark, the recipient of the 2006 Platinum Carrot Award for living foods, is the founding chef of Blossoming Lotus Restaurant, winner of Honolulu Advertiser‘s 2006 ‘Ilima Aware for Best Restaurant on Kaua’i. His cookbook, Vegan Word Fusion Cuisine, co-authored with Bo Rinaldi and with a foreward by Dr. Jane Goodall, has won nine national awards. He has been preparing inspired gourmet vegan and live food cuisine for over 15 years.  Be sure to visit his website, Vegan Fusion, and his blog.

So let’s say you have taken care of being raw at home; your fridge and your pantry  are rid of anything that might tempt you or throw you off track. That’s super! But what about when you leave home? So many of us have to venture out our doors for various reasons, most commonly to go to work. Well, your office might have a vending machine stocked with manufactured snacks, or that person who always decides to bring bagels and sweet goodies to leave in the break-room. Talk about temptation!

We need to arm ourselves with ways to maintain the raw food diet and lifestyle while in the work environment. This means sticking to your raw food intake percentage and doing it in a healthy and balanced way. There are a couple challenges when working in the office on the plant-based diet:

1. You may be tempted by refined sugar and refined carbohydrate “office-treats.”
2. You have to plan ahead (meaning you have to create more time) to think about and make food.
3. You have to have food and snacks in the office five days a week (i.e. you can’t run out of food and you can’t forget your food at home).
4. You have to deal with various social aspects.

Planning Your Raw Food Stash

Planning is key when nutrition becomes such a high priority in your life. There are several different ways you can plan and prepare your at-work meals. The first, and most important, thing to do is to create a stash of dried foods and snacks in your desk, locker, car, or wherever you work. Some good ideas for this stash are goji berries or some other dried fruit, dried nuts and seeds, sea veggies, bee pollen, sea salt, and/or a jar of green powder (and a glass shaker jar). This food can be used as a mid-morning or mid-afternoon snack, or for supplementing a plain salad that you didn’t have time to dress up. This stash will also come in handy on those days where you are hungrier than usual and have already eaten all the fresh food you brought for the day. Last, you will save valuable time spent planning and packing into baggies daily quantities of nuts, seeds , dried fruits , and/or sea veggies. Now you will have a 3-4 week supply of snacks there for you at work!

As long as you have some delicious raw options with you, you will be more immune to wanting to eat those office treats loaded with refined sugars and carbohydrates. Sure they smell great, but you know that what you have in your desk drawer, locker, or car will taste so much better! Even if it means having some raw chocolate or raw cookies nearby, it’s very important to have something with you that will satisfy you in the way cooked foods used to satisfy you when that craving hits.

Fresh Raw Food Options:

Now, for the fresh food preparation. Although this can take some mental time, physical time, and muscle to carry to work, you CAN do it and it’s completely worth it. When you want to make the food will be up to you and your work/sleep schedule. Some raw foodists like to make the food in the morning because it will be at its freshest. Others may not have time in the morning and may prefer to make an extra large salad, or soup for dinner for the next day’s lunch. Here are some ideas of what you can make or bring for breakfast and lunch:

Breakfast options:

• Fresh green juice
• Green smoothie (60% fruit blended with 40% green leafy vegetables)
• Superfood smoothie (with some fat and protein added to it like flax seed oil and hemp seed protein)
• Fresh organic fruit

Lunch options:

• Big green veggie salad
• Superfood smoothie
• Green soup with flax crackers
• Raw entrée (perhaps leftovers from last night’s dinner)

Now you can create your own combination depending on the below considerations:

1. Am I running on time this morning or running late?
2. What does my body feel like today? Examples would be: it feels like more liquids (smoothies and soups), it feels like more protein (hemp seeds, raw protein powder), or it feels like some extra superfoods.
3. What do I have to eat in my refrigerator?

What If You Are Running Late?

All of this considered, if you are running late in the morning and didn’t have time to make anything the night before for lunch–no problem! Pack some clean fruit in a bag, grab a container of leftover salad or green soup from last night, and be out the door. If you have more time, you can still grab the fruit for breakfast and then make a superfood smoothie in the blender in 5-7 minutes throwing in fruit, greens, and a bunch of superfoods (some fat and protein of some kind should probably be in there as well to sustain you for the rest of the afternoon). If you are not running late and have some time to spare in the morning, you can make a green smoothie for breakfast and a superfood smoothie for lunch. You get the idea here. You can use clean, old glass jars full to carry your smoothies, soups, and juices around without fear of them leaking out.

More tips to save you time making your work meals are to: 1) Make everything in batches. It’s best to make more than enough food so you can eat the rest another day without having to go through all the prep and cleanup time again. This can apply to superfood smoothies, salads, green soups, and green juices (if you have a high-quality juicer that makes juice that lasts up to 48 hours). And 2) Bring a bag of organic fruit to the office on Monday’s and store it on your desk or in the office fridge (if there’s space). This way, if you’re running super late, or if you completely forget to bring your food with you, you’ll have some fruit to snack on when you get there.

Embrace The Challenge

Yes, it is a challenge to be raw when you’re away from your kitchen for 9-16 hours a day, but if you can master this, nothing will stand in the way of your health and nutrition goals. And if eating more raw foods means that you are more focused, energized, and creative at work, isn’t it completely worth it? Just remember that planning, making food in batches, and adjusting according to your schedule and body-intuition will be key in your raw success–at work and beyond.

This article was written by Lenette Nakauchi, a raw foodist in Chicago who is passionate about teaching, coaching and demonstrating to others how to go and stay “raw” in a fun, healthy, sustainable way. Visit her website Go Raw Have Fun.

Hmmm….. define easy! Some people find adapting to raw foods to be easy and others find it to be more challenging. Ultimately it depends on you and how much time and energy you are willing to put into your transformation. The more you dedicate to figuring out the best way for you to go raw and how to stay on track, the better experience you will have (see our many resources and features to get you started with going raw).

One common misconception is that raw foods is easier in terms of time commitment than your regular standard diet. Overtime, raw foods will become easier, and even more natural in terms of what you select when grocery shopping or going out to eat. But, do not come into the raw food lifestyle with the impression that this is an easy way out. It’s not! Instead of going to a fast food restaurant and ordering a number 5, super size with fries, you’ll have to plan a delicious raw meal ahead of time or pre-pick a healthier place to eat. You’ll also have to rearrange your schedule a bit to allow for meal prep, picking new recipes to try, and grocery shopping for the freshest ingredients.

There is a learning curve involved, but most will tell you that the few extra minutes you have to work into your schedule are well worth the long term health and wellness benefits that follow. We hope to provide you with the necessary resources, answers to questions and networking communities to make your transition as smooth as possible.

Remember, the choices you make today will ultimately effect your tomorrow.

Choose health. Choose wellness. Choose to be raw.

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!

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.

Introduction:

Apples are such a fun fruit aren’t they? In every sense, they can match your taste and your personality, in that if you’re up for something crisp and sweet you can go for a Golden Delicious or if you want a sour face you should try the Granny Smith. And there are an array of options in between, each with its own unique flavor. But could this delicious snack really help keep the doctor away? Well, our research shows that there’s a lot of nutrients and health benefits packed into this fruit.

The Nutrients & Health Benefits:

• Apples contain vitamin C (about 12% of your daily value), which boost your immune system
• They are rich in flavonoids, which help prevent heart disease
• Apples are low in calories, appoximately 70-100 calories are in a regular sized apple. Not only this, but they are naturally sweet so it’s a good alternative to something processed and unhealthy when you are craving sugar.
• Did you know apples prevent tooth decay? The juice of an apple as properties that kill up to 80% of bacteria in your mouth.
• Apples contain a substance called phytonutrients, which prevent neurodegenerative diseases such as Alzheimer’s and Parkinsonism
• Apples have FIBER!!!! 15% of your daily value (ahem, by the way, fiber in apples help to relieve constipation and keep you regular).
• Apples contain a substantial amount of pectins, which are a unique group of complex carbohydrates that have been used in supplemental form to help lower excessive levels of toxic metals. Why take a supplement when you can have the real thing?
• They contain phenols that reduce bad cholesterol and increase good cholesterol (yes, apples are GREAT at multitasking!).  In fact, adding just one large apple to a daily diet has been shown to decrease serum cholesterol 8 – 11%

Okay, I am diggin’ the apples. But how do I get at least one a day?

Apples are great to add to your hard core vegetable juices to lighten the veggie flavor and provide a hint of sweetness. They are also good in green smoothies and help balance out the fruits to vegetables. And you can always snag one on your way out the door and save it for an afternoon or mid-morning snack. Our recipe section goes live with our site in May and we’ll be sure to include some good ones in there.

And where can I read up if I want to learn more?

We explored the internet and our resource library for the information above. And the GREAT site where we found a lot of this information is WHFOODS. So we recommend starting there!