The Raw Food Diet – A New Food Revolution

We’ve spent a lot of time this month talking about feeling comfortable getting naked in our minds and spirits, but this week, I want to talk about getting naked in the kitchen– with the raw food diet.

What’s a raw food diet?

Basically, consuming food the way nature intended — without chemicals, synthetics and harmful processing.

You may have heard the raw food diet, or raw foodism referred to as the “anti-diet”, and that’s because it’s not about quick changes and fast results — though you may experience those too. Eating raw foods is a lifestyle shift in how to look at and choose the food you put in your body. And I have your express pass to making the healthy diet change you’ve been thinking about but perhaps been putting off for other things.

So for the last time, let’s get naked and enjoy a heaping serving of this raw food diet– nay, revolution.

The scoop on the raw food revolution:

There are lots of different schools of raw foodism, but the core commonality is that your food should remain in its purest form. This means it has not been heated or “pasteurized, homogenized, or produced with the use of synthetic pesticides, chemical fertilizers, industrial solvents or chemical food additives are included”. Basically, processed junk food need not apply.

If you’ve read my blog for awhile, you already know that I support an organic diet with lots of whole foods, fresh veggies and fruits, whole grains and lean, pasture raised and/or wild caught protein. Basically, real food. And that’s the wonderful thing about raw foods — they easily fit into existing healthy diets. So you don’t need to become a full vegan or even a total raw foodie to experience the benefits.

Those benefits include a healthier gut, lower blood pressure and cholesterol, clearer skin, better moods, less inflammation and reduced risk from heart disease, cancer and liver disease.

By consuming foods that are in their purest form, they will be easier to digest and offer the maximum amount of nutrients. And since your plate is mostly filled with plants, you’ll naturally be consuming less sodium and sugar. Sonya Angelone, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics adds, “raw diets are consistently high in the superpower nutrient fiber, which most Americans actually don’t get enough of.” So you’ll feel full longer, be less prone to snacking in between meals, and keep off the extra LBs.  

The science of it all:

There is some discussion within the nutritional science community as to whether heating food over about 112 degrees Fahrenheit significantly lowers the level of vital digestive enzymes you can absorb. But, there is science to back up that the phytonutrients found in high-antioxidant foods are sensitive to heat, so while cooking protein like meat and eggs may not reduce down all the available nutrients, fruits and vegetables are highly affected. You may have noticed raw food restaurants do not cook anything on their menu, but it’s more than a style choice.

Now I am not suggesting you go out and start eating raw beef or never enjoy a sauté again. In fact, steaming vegetables is a lighter cooking method, below 100 degrees Fahrenheit, that can help you ease into the raw food experience. Plus, sometimes steaming or a light sautee does make certain veggies easier to digest. So, you see, you can thoughtfully fold in more raw foods into your existing diet and try out raw products that may become your new favorites.

Here are my Top 5 starter suggestions:

1) Add more leafy greens.

(Haha, you knew I would say this, right!?) It’s quick and easy to build your meals around the vegetables first. I suggest you dedicate 50% of your meal to fresh, raw, non-starchy fruits and veggies.

2) It’s OK to be a little seedy.

Sprinkle sunflower, sesame and pumpkin seeds on salads and savory dishes. You can reap big rewards, like energy (from iron in pumpkin seeds), lower cholesterol levels (from the linoleic acid in sesame seeds) and B-vitamins found in sunflower seeds. Chia seeds are high in calcium and good for your bones. Plus, they can easily be incorporated into overnight oats or sweet, healthy treats like my Blueberry Banana Chia Seed Pudding (recipe here).

3) Dig into this juicy trend.

If you were always that stubborn kid who wouldn’t eat their vegetables 😉 or you cannot consume too much fiber, try drinking your raw foods instead. By consuming fruits and vegetables in a juice, you still gain almost the same amount of vitamins, minerals and phytochemicals.

And you don’t even need to fool with a juicer or blender if you’re short on time. Raw juice bars are popping up all over the country, not just in major urban cities. So it’s a great healthy on-the-go snack option that also supports local businesses too! (P.S. Bottled juice is usually pasteurized, so be sure to read the labels when you’re grabbing one!)

Word of warning: Juicing utilizes higher concentrated amounts of fruits and vegetables than you would consume on a plate. Therefore, you need to watch the sugar levels. Include lots of greens, like romaine, kale, cucumber and celery in your juices, as they are low-sugar and delicious options.

4) Miso happy.

I love fermented foods, such as kimchi, kefir, miso and sauerkraut, and they are so good for your gut health. Plain and simple, as fermentation has already broken down the sugars and starches, they are much easier to digest. Plus, fermented foods boost the “beneficial bacteria in your gut… promoting their ability to manufacture B vitamins and synthesise vitamin K.”

And it’s not just vitamins and minerals that get a boost, it’s your mood too! There is a direct link between your gut and your brain, by way of the hypothalamic-pituitary-adrenal (HPA) axis. Serotonin, the feel-good neurotransmitter, is manufactured in your gut. When it’s running efficiently, both your body and your mind benefit from balanced levels.

5) Explore the world beyond dairy.

You may have heard me talk about how cow dairy is not particularly good for your health. Here’s a quick recap: the nutrients in cow’s milk are meant to build and sustain a 2-ton animal with four stomachs and a rock solid digestive tract. It’s really not meant for humans.

But there are plenty of ways to still enjoy the creaminess of dairy without a cow. Luckily, here are lots of nut milks and cheeses to choose from now!

Check out this recipe for my Creamy Cashew Mylk, which requires no cooking whatsoever.

What other ways to do already add raw foods to your diet? Have you tried a raw food specialty food, like raw yogurt, and LOVED it? Let me know about your experience with the raw food diet in the comments below.

LOVE + a healthy revolution!