Tag: raw foods

Keto vs. Vegan

Clearing Up Ketogenic Low-Carb vs. Low-Fat Whole Foods Plant-Based Diet Confustion

Have you been confused by all of the conflicting and contradictory diet and nutrition messages out there? In particular, there seems to be a major divide between whether a low-carb, ketogenic diet or a low-fat whole-foods / plant-based diet is the better choice for overall health, nutrition, and longevity. I know I’ve experienced more than my share of confusion on the subject! I watched this video by Ryan of Happy Healthy Vegan the other night…twice…because I think the explanation he shared by Cyrus Khambatta of Mastering Diabetes, who has a PhD in nutritional biochemistry, makes literally more sense than I have heard anyone explain it, ever.

You may know that in 2009 I launched and published an online magazine for the raw foods community called Eighty Percent Raw for which I recruited over 25 raw food chef and health care practitioners who contributed to the magazine monthly for 4 years. I simultaneously enrolled in and attended the Institute for Integrative Nutrition (IIN) for the purpose of attaining a health coaching certificate. I became a student because I am so passionate about learning the truth about optimal nutrition for humans.

However, I will admit to having experienced more than a little confusion about what is the best approach…at least for my own body.

The two eating styles I have had the most weight-loss success with over the years have been the Atkins diet, which was basically the original ketogenic diet, back when I was 20 years old. And the high raw foods diet when I was about 40.

I lost 30+ pounds in 3 months the first time I tried low-carb and was really excited and amazed by my results. Thinking back on my experience I must admit that I felt kind of crappy, health-wise, as a result, though. I recall feeling light-headed and weak a lot of the time. And honestly, I really just viewed the eating plan as a short-term weight-loss program and not at all a long-term lifestyle. I just wanted to lose the weight as quickly as possible. And it worked GREAT for that purpose.

But the results didn’t last…

I gained the weight back quickly as soon as I started eating carbs again and that was followed by two pregnancies in three years…so, ya. My success with low-carb was short lived.

And honestly, I’ve tried it again multiple times since then and it’s true what they say…you just can’t achieve the same results again a second or third or fourth time that you did that first time losing.

So, raw foods and veganism…

You can read my full experience HERE

But suffice it to say that I lost nearly 40 pounds over a few months following a high raw food diet, and kept it off (easily) for about 4 years.

However…that was not without it’s complications either…which you can read about HERE

To compound the sitation…I am a huge student and consumer of health-related information on the internet. And yes, I have a godzillion books on every imaginable diet plan and cooking strategy (Thank you very much for the instant gratification that is Kindle, Amazon! lol!) So, being of Swedish heritage I was also swayed by the DNA/blood-type theory that says “Hey, my ancestors CERTAINLY didn’t evolve on mangos and bananas and other tropical fruits and vegies! They evolved on lots of fish and elk and pork and eggs and dairy products, with very little vegetation and only seasonally.”

So, there’s that.

Anyhow. I continue to search. My body doesn’t seem to respond well (read: lose weight) on a high starch diet, ie; Dr. John McDougall’s Starch Solution so I’m in a bit of a quandary.

But the video above DOES make a lot of sense! So, at least for now, that’s the approach I’m following!

I’d love to hear your thoughts, comments and experiences with diet and weight-loss! Please do share with me below and tell me what you think on this whole issue!

Until next time!

Be well,

Tracy

Whole-Foods Thanksgiving

Have A Healthy, Happy Thanksgiving

For many people Thanksgiving dinner is the single biggest family feast of the year. It represents a time of gathering together, rebuilding bonds of love and friendship, sharing thoughts and feelings of gratitude for blessings received, and the centerpiece is always the meal. Food is an important element in our lives. It can garner memories from childhood that warm us and make us feel nostalgic. Many who cook use their culinary creations as a meaningful show of love and affection for those the food has been prepared for. And when we consume dishes that have been carefully prepared to be especially delicious it makes us feel loved. It is no wonder, then, that we associate so much emotional connection with the Thanksgiving feast!

That being said, however, the traditional Thanksgiving fare most of us are accustomed to eating on this day is usually a far cry from “health food”. Many dishes are heavily prepared with unhealthy fats and saturated with sugars of every kind. The turkey is probably the healthiest part of the meal, since it is essentially pure protein and in that sense, “real” food, without a lot of added ingredients (if we aren’t counting the grain fed diet, antibiotics, and hormones most are raised on). Most of the side dishes, from the mashed potatoes loaded with real butter and heavy cream, to the stuffing…normally white bread cubes with lots of fat and little nutritional value…to the white-flour, milk, and butter dinner rolls, to the candied yams, and normally ending with pies (baked in white flour and hydrogenated vegetable oil shortening – read trans fats – crusts) topped with piles of whipped cream, meringue, or ice cream. I read recently that the typical Thanksgiving dinner for an average adult runs right around 3,500 calories! OUCH!

Sooo…I’d like to challenge you this year! I know it can be a daunting task to want to alter long-held tradition. One which will inevitably be met with substantial resistance from family members. So, rather than try to talk you into doing anything too overly difficult which could result in conflict and contention, I have a more subtle suggestion…try taking baby steps. Especially if you are relatively new to the high-raw foods lifestyle, and particularly if you are the only family member following such a path. Here are some practical application things you can do to make your holiday meal HEALTHIER while still maintaining peace and harmony in your home, all the while offering the same delicious and satisfying, comfort foods your family is used to for this most important meal:
1. Substitute unhealthy sugars, such as white sugar, brown sugar, and corn syrup with healthier sweeteners such as stevia, pure maple syrup, dehydrated cane juice sugar, agave nectar, molasses, etc.

2. Substitute unhealthy fats, such as margarine, shortening, and most refined polyunsaturated vegetable oils with healthier fats such as coconut oil (especially for cooking), cold pressed olive oil (mostly for drizzling over warm or cold foods and in dressings but not for cooking), and real butter.

3. Try making pie crusts out of ground nuts and dried fruits such as dates or use coconut flour instead of the traditional refined white wheat flour.

4. Stuffing is delicious using ground almonds or pecans to give substance and body rather than using the traditional bread cubes.

5. If you are going to make rolls, try using whole grains rather than refined white flour. Better yet, go for some of the gluten-free grains such as rice or kamut. Spelt is a great alternative to regular wheat (they are cousins) with a higher protein profile and can be better tolerated by those who have gluten or wheat sensitivities. Coconut flour is an amazing and health-promoting alternative to regular flour. It is loaded with fiber and lots of great, healthy benefits! Just be sure to adjust your recipe accordingly because coconut flour is very dense and a little goes a l-o-n-g way! You can order it (along with fabulous coconut oil and other coconut products) online at Tropical Traditions

6. Make your own cranberry sauce from scratch using natural, healthy sweeteners instead of purchasing the canned version which is full of high fructose corn syrup.

7. And last but certainly not least…add more raw side dishes to fill out the meal with lots of delicious, nutritious selections that will add healthy options and introduce your family and friends to the wonderful variety of decadent foods available in raw form! There are SO MANY amazing dishes that can be prepared from healthy, whole foods and the holidays present a great opportunity to share these foods with your loved ones! Try making a raw dessert to go along side the other desserts you prepare, as a healthy alternative to the more calorie-dense versions.

Remember that making improvements in your health and wellness can come one baby step at a time and it doesn’t need to be a drastic or drama-filled experience. In this way, you can feel good about the foods you are offering your friends and family while preserving the essence of the traditional Thanksgiving meal.

Now THAT is something to be thankful for!

Blessings to you at this special time of year.

Tracy

Nov. 19, 2013

Raw Foods and Menopause

In 2000, at age 38, for the first time in my life I started experiencing some strange health challenges.

We had recently moved to a 20 acre piece of property we purchased in Central Oregon and were drinking the local, city water while waiting to put in our own well. Shortly thereafter I began experiencing muscle weakness in both of my arms and dizziness that became nearly debilitating…especially whenever moving from a horizontal to a vertical position, or when rolling over in bed at night. Kind of like an ear infection would effect your equilibrium.  It didn’t take long for me to figure out that it might have something to do with the water I was drinking (strange that no one else in the family had these symptoms, though…) and I quickly started purchasing 2.5 gallon dispenser jugs of purified water to consume. The pain got better almost immediately. But the dizziness persisted…not nearly as badly as it had been before changing to the purified water…but it still clung to me, off and on, for several years afterward.

In late 2006 my younger cousin, Floyd, who was 40 at the time, was diagnosed with a brain tumor the size of a softball. This had a significant impact me, both emotionally and psychologically. I desperately wanted to find a way to help him beat that illness. Combined with the fact that my father had suffered a double heart attack, several years earlier, at age 60 and was experiencing a gradual, but progressive, decline in his health, I was motivated to begin research on ways to heal the body through diet and nutrition.

This is when I found the Raw Food lifestyle. And without going into all of the history surrounding that (I’ve already written about that experience in detail on my other blog: http://tracyjprez.wordpress.com) I will say that over the next couple of years I followed that lifestyle with quite a bit of personal success. But it caused a significant challenge with my family, who did not embrace the idea of eating mostly raw foods, and this resulted in a fractured home-life, when it came to meals and food consumption. So, in early 2008 I gradually began eating more and more cooked foods.

During this same time frame I began noticing that my body was starting to experience some definite hormonal shifts. I wasn’t FEELING any different, but my monthly cycle was becoming sporadic, so I knew that something was changing. I hadn’t really experienced much weight-loss on raw foods during my first attempt following a high-raw diet, but most of my strange symptoms did go away, and I really LIKED the lifestyle.  However, due to the situation with my family and other factors, I was lead back to eating mostly cooked food again. By January 2009 my weight was at an all-time high of 193 and I was feeling awful about myself. I’m tall, 5 feet 8 inches, so I can carry more weight than most women without looking especially over-weight. But no matter how you stack it, 193 is about 50 pounds more than I should weigh in order to be healthy. By this time most of our children had grown and were off, living on their own. So, I was in a better position to take a serious shot at Raw Foods again. And this time I did succeed in losing some significant weight! Between March and July I lost about 35 pounds and was feeling sooo much lighter and happier! I was energized and feeling more enthusiastic about life and this way of eating than ever before!

In November of 2009 I launched my online magazine, Eighty Percent Raw (www.eightypercentraw.com), fully convinced of the benefits of this lifestyle. Again, I’ve written all about that experience on my other blog: http://tracyjprez.wordpress.com. So, I will skip writing about all of that here, again. I want to get to the point of this post…

And that is this – Looking back on all of this upheaval and fluctuation in my weight and my health, with the symptoms that have come and gone in the process…I really think almost all of this can be attributed, primarily,  to the hormonal changes my body has been going through. And I don’t think enough serious consideration, or discussion, is given to what havoc is really wreaked in a woman’s body, nor for how LONG, throughout the whole menopausal adjustment period. This isn’t like some short-term “condition” or illness that we go through and then get over in a couple of months. At least not in my experience. And if you are anything like me, you have tried all kinds of things in an attempt to force your body to cooperate with you to “fix” the problem. Well, guess what? Apparently the body wins. OMG! LOL!

Sooo…here is where I am today. I am returning to a high-raw foods lifestyle, once again. I am no longer experiencing debilitating joint pain in my knees (which always resurfaced whenever I would go back to high-raw or high-carb in the recent past…but, again, this appears to be related more to hormones and not to diet, as I previously believed) and my general health seems to be better than it’s been in quite a long time now. But I still struggle with the weight.

Raw foods is the one “diet” or lifestyle that helped me lose weight and KEEP IT OFF _without even trying_ for nearly two years. That is saying something, for me!

Here are some of the insights I’ve gained, so far as my own body and weight-loss and diet are concerned –

1. I can’t eat starches and lose weight (ie; cooked grains, legumes, potatoes, etc.)

2. I have to watch my fat intake. I can’t eat a lot of nuts, seeds, avocados, oils, etc. and lose weight (though, I was using eating lots of nuts, seeds, coconut, olive oil, coconut oil, avocados, and olives with no problem prior to the major hormonal change, so I am going to be watching this)

3. Not sure if I need to be careful about condensed sweets like dried fruit, agave nectar (not currently using), pure maple syrup, honey, etc. So I will also be watching these. Also, not sure if I need to be cautious about high-sugar, high-starch fruits like banana, mango, papaya, etc. But I have my suspicions, so I am also keeping a close watch on what happens with these. *I _have_ noticed that I break out and get swelling and cracking around my lips when I consume much raw pineapple or watermelon lately… so I seem to have some weird food intolerance’s that I haven’t experienced before.

I would LOVE to have an open dialogue with other women who have had challenges going through menopause, especially where weight gain and hormonal symptoms are concerned. And I would particularly enjoy hearing from those who have overcome these symptoms and are following a high-raw foods diet & lifestyle!

Until next time…

Tracy

Raw Foods

My Experience Going 100% Raw

I feel it’s important that I tell you about my own introduction to the raw foods lifestyle and why I ended up developing the Eighty Percent Raw Plan.

The process started on September 6th, 2001. My husband and I were on a business trip to New York City just 5 days prior to 911. It was just a quick over-nighter so early the following day we made the long flight back to Portland.

Four days later we were on yet another business trip to the east coast, but this time our destination was Tampa, Florida. We arrived late on the evening of September 10th and, as you know, at 8:00am the next morning all hell broke loose. The gravity of our situation quickly sunk in as we realized that we were stranded in Tampa, 3,000 miles away from home. Our teenage children were in Portland dealing with the situation all by them selves and we had no idea what to expect next.  In addition to all of this, I received a phone call from my oldest son in Texas, who had recently enlisted with the United States Army National Guard Reserves, informing me that he was on red alert awaiting orders to report for Basic Training. Needless to say, I was in a high state of anxiety, but doing my best to stay calm and balanced. What a relief it was three days later to learn the airport in Tampa was re-opening sooner than anticipated and we would be able to return home within the week. Once again in Oregon we tried to adopt an optimistic attitude that life would get back to normal, but like everyone else, the foundation of our reality had been severely shaken. And it wasn’t long before it became glaringly apparent that this experience would not be without its own deep seated repercussions.

Long story short, one month later on October 10th, 2001, I found out for the first time what it feels like to have a spontaneous panic attack. Little did I realize at the time the impact these episodes would have on my life for years to come.

This whole sequence of events began a domino effect that would ultimately lead to the development of my Eighty Percent Raw diet and lifestyle plan.  But at that point in time all I knew was that something inside me had broken and I wanted nothing more than to fix it.

Fortunately I was raised by a mother who taught me at an early age to trust in my own intuition and the wisdom found in nature. We weren’t a family who went to the doctor for every little cough or cold that came along. In fact, I can probably count on two hands the number of times I visited our family physician during my childhood and adolescent years. Though I did occasionally take over the counter pain relievers or allergy medications, I was trained to prepare home remedies and concoctions based on natural herbs and foods such as lemon, vinegar, honey, garlic, olive oil and the like for healing whatever might ail me. I was also taught that diet plays a huge role in our overall health and well-being. This training served me well when later in life I was confronted with this break down in my body’s immune system.

In retrospect I have to say that, if nothing else, having those panic attacks taught me many valuable lessons about the power of pharmaceutical drugs to harm our bodies, especially when contrasted by the gentle healing properties inherent within whole and living foods. And I was flat astonished that the doctor I visited didn’t even bother to ask any questions about my diet or make suggestions regarding what I ate in the hope that this might alter my chemistry in a positive way and potentially heal my miserable condition. I knew, at an intuitive level, that this was the key to my healing.

It was through this experience that I became more acutely in tune with my own body and its nutritional needs.

I began experimenting with different foods to discover which might improve and which could exacerbate the panic tendencies in my system. I had a firm belief that “you are what you eat” and possessed first hand knowledge that the food and beverages we consume directly affect the chemical balance in our bodies.  Despite the fact that I was still eating much more cooked food than raw at that point, I was beginning to learn about foods that might contribute to a sense of calm and well being, and began incorporating more of these foods into my daily menus. I also investigated foods which might agitate or excite and I avoided these like the plague. It was at this time in my life that I decided to eliminate all processed foods, such as; refined grains, refined white sugar, all dairy products, artificial sweeteners, caffeinated beverages, and other non-whole foods from my diet. And I began to experience a level of healing as a result.

I lost weight and was feeling a significant improvement which sustained me for the next several years.

Fast forward to 2007, and keep in mind that I was observing the slow but steady decline in my father’s health, which not only made me concerned for his well-being, but also fed into fears I was suppressing about what my own future could be looking like if I followed in his footsteps, and we have the setting for my seemingly random introduction to raw foods.

Dad suffered a double heart attack about ten years previous to this time and had subsequently experienced many other health problems, the least of which were not the multiple mini-strokes which were beginning to significantly impact his memory, motor skills, and cognitive abilities.

My father was a brilliant man; an aeronautical engineer by profession, and his intellect was something I had always taken great pride in. So it was very deeply disturbing for me to see such a decline in not only his physical capabilities, but more significantly, in his mental health.

Even though mom always tried to prepare healthy, home-cooked meals, we basically consumed the Standard American Diet (SAD). This consisting of mostly cooked foods which contained a considerable amount of wheat flour (mom insisted on baking with only the unbleached kind) and white flour in the form of noodles, tortillas, pizzas, store-bought doughnuts, coffee cakes, cookies and crackers to supplement the home-made variety. We frequently had potato chips, Ritz and graham crackers in the house to snack on. Breakfast was cold or hot cereal with milk and sugar, pancakes, waffles, or a couple slices of cinnamon toast. Lunches were deli meat and cheese sandwiches or left over casserole or stew from a prior evening’s meal. Dinners were generally a noodle-based casserole, which more often than not was based on a cream and/or cheese sauce and meat of some kind. We also had lots of home-made soups and stews or mashed potatoes with gravy. Vegetables were usually from a can or sometimes the over-cooked frozen kind. Fruit came from a bottle that mom put up herself because she thought this was a healthier option than buying canned fruit from the store – but in reality these fruits were heavily cooked and saturated in sugar syrup. Often times we had home-made muffins or dinner rolls to accompany our evening meal. And most nights we also had dessert of ice cream, home made cake or cookies. The one really raw thing mom always insisted on having along side whatever else was served for dinner was a basic green salad (iceberg lettuce, shredded carrot, sliced radish and scallions) or coleslaw. But it was almost an after thought for the rest of us and we rarely, if ever, ate it.

I’m guessing all of this is sounding very familiar to you…

So, that is the basic diet dad lived on his entire adult life. Add to this the fact that he liked to “treat himself” to jugs full of Flavor-Ade prepared with a cupful of white sugar per gallon and cans of Chef Boy-R-Dee ravioli and you can begin to see where this might wreak havoc in his system and very likely led to his ultimate demise.

But we just didn’t know any better in those days. The fact that mom chose not to feed us Wonderbread and checked labels to make sure we weren’t consuming “artificial preservatives” put us (we thought) smack dab in the center of the health-food crowd.

So, raw foods…

In 2007 I was browsing MySpace when I came across a page by a woman who claimed to be a “Raw Foodist”. This label caught my attention because I had never heard the term before. There were lots of links on her page to websites on the subject so I jumped in with both feet! I was very intrigued by this unusual philosophy and lifestyle! When I discovered that the FDA assigns the same nutritional value to both a raw almond and a roasted almond, yet if we take one of each and plant them in the ground only the raw one will sprout and grow, that information struck a chord with me. Then when I further learned that science teaches that when foods are heated above 118 degrees Fahrenheit the naturally occurring enzymes are killed, and that the enzymes are the “living” part of the food, so when we eat foods that have been cooked, pasteurized and heated to this degree we are consuming essentially nutrient dead foods, the light just went on in my head. I was convinced this was the key to improving my own health and that a huge part of the reason my body had broken down in the first place was due to the fact that I had been feeding it primarily dead food my entire life. My body simply hadn’t been receiving the nutrition it needed to thrive.

I decided to try this lifestyle for myself to find out if it made a difference in my body. By this time I had also been experiencing pretty extreme dizzy spells off and on, for a few years…mostly when I moved dramatically from a vertical to a horizontal position, or vice versa. And while I’d learned to live with this condition I did wish it would go away.

So, I immediately began following a 98% raw foods lifestyle. For six weeks the only cooked foods I consumed were small amounts of condiments such as traditional soy sauce, Tobasco sauce, Worcestershire sauce, etc. I was completely devoted! And…I was rewarded with astonishing results for my efforts! I lost 15 pounds of excess weight and the dizzy spells I had been combating for years completely went away. As a bonus, the dry, flakey skin on my shins and the athlete’s foot on my left foot that had been bothering me for ages “magically” went away! My husband and teenagers even commented on how amazing all of this was!

But there was a trade off.

I quickly learned that many of the raw foods I was enjoying were not palatable to the rest of my family. My husband could not tolerate such core raw food ingredients as; avocados, mushrooms, sea weed, squash or sweet potatoes of any kind, or anything that seemed “strange” or out of the ordinary. And as a result mealtime became a huge challenge. While I was blissfully consuming raw foods that were making me feel fabulous, my husband and teenagers were subsisting on frozen burritos, pizzas, corn dogs, and Hot Pockets. I felt horrible knowing that these foods were not healthy for them and at the same time, this difference in our eating habits was creating a massive divide in our family meal time. This became a big problem and it quickly became clear that something had to change. Additionally, my 100% raw approach proved to be a problem when we went out to eat, turning what used to be an enjoyable and blissful experience into one of discontent and frustration.

While I was experiencing this difficulty in our personal life, I was also participating in some very active, online raw food communities, message boards and discussion forums. These groups were great for offering new recipe ideas and support…but I began to notice a tendency toward fanaticism that was really starting to bother me. There was such an emphasis on being 100% raw that it teetered on the verge of being religious or dogmatic in attitude, and this, I felt, was unhealthy. Threads about the lack of available options when dining out came up and there were many who expressed a concern that the only menu item appropriate for raw foodists at most restaurants was the side salad, and at that, there were no dressing choices that didn’t more than likely contain some cooked ingredient. To me, this whole discussion was ridiculous. I figured if you were dining out and you chose to eat the salad as your meal, then by damn, eat whatever dressing you like! You’re still far and away ahead of most people who are making less healthy food choices! But not these people…there was talk of carrying your own, home-made, raw dressing in your purse so that you’d have something you knew was 100% raw to put on your bed of salad greens at the restaurant.

All of this, combined with the stress of division over meals in our home life, made me rethink my approach.

And that’s when I began to recognize the benefit of an Eighty Percent Raw Plan.

(More to come…)