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How To Create Variety On A Fruit Based Diet

How to Create Variety on a Fruit-based Diet?

By Sophie Black, Raw Lion

I’ve heard many people say that eating a fruit based diet is extreme and too restrictive, but this idea of “restriction” or “deprivation” is not true and can prevent people from trying or succeeding on this diet. 

This article will explain how a fruit based diet can create freedom, and how you can create variety and fun eating this way. 

Food Freedom

You are always free to eat what you want regardless of what diet you are on. 

Everytime you eat a meal you could choose or eat food that harms you or food that heals and nourishes you. A fruit based diet is not restrictive, it is an empowering choice that you can feel proud to make. It is a diet that supports health, and being healthy gives us the freedom to live our life to our highest potential and to support ourselves and our communities most effectively.  

Variety is still important

Choosing to eat a fruit based diet may seem daunting and difficult for a while but gaining skills and knowledge overtime will make this healthy diet almost effortless. One skill that I have found really useful is learning how to create variety in my meals, even when I’m eating the same types of fruit time and time again (often during winter or when trying to keep the costs low). 

How many different ways can you eat a banana?

There are many different ways to eat just one type of fruit, and spending time to think outside of the box will easily create new and interesting meals for you to enjoy.

You could eat bananas…

  • Like a monkey, out of the skin
  • Sliced in a bowl
  • Mashed
  • Blended into a yogurt
  • Blended into a smoothie
  • Blended into milk

You only need a few cupboard items to extend this list even further…

  • Covered in a sweet date syrup
  • Blended into a chocolate shake
  • Mashed with cinnamon and chopped dried fruit

I usually have a few other types of fruit to hand as well, creating a long list of different ways to eat the same ingredients…

  • Sliced and covered in a fruit sauce or smoothie
  • Sliced with a fruit yogurt and raw granola
  • Fruit layers in a jar, some chopped, some blended
  • Frozen and blended

Different recipes can be made with fruit simply by processing them differently and creating different combinations. Take a moment today to consider what you could do differently to keep your diet fresh and interesting.  

If you want to learn more about creating different recipes and combinations check out my two fruit-based recipe books.

  • 101 Ways to Eat a Banana – Paperback (£12.99) and Kindle (£5.99) available on Amazon
  • Fruit Buddha Bowl Recipes – Paperback (£6) and Kindle (£3) available on Amazon 

You can also get 33% off the PDF versions (£5.99, £3.99) with the code “UKFruitFest” at my PayHip store.

https://payhip.com/sophierawlion

I also have free content on my YouTube channel Raw Lion

www.youtube.com/c/rawlion 

Why Was Venus Williams Raw Vegan Diet Unsustainable?

You may have recently come across this article on Insider.com

https://www.insider.com/venus-williams-raw-vegan-diet-what-she-eats-now-2019-10

The article states that Venus Williams, a former Tennis Grand Slam champion, no longer follows her strict raw vegan diet.

Venus said:

“That way of eating was just hard to maintain for long periods of time,” Williams told Insider. “Sometimes you just need something more substantial — some rice, some potatoes — after a workout.” Lentils are also one of her favorite post-training meals, she said. 

So why did Venus go raw vegan in the first place?

It turns out that she was having problems with an automimmune condition known as Sjogrens syndrome. Sjögren’s syndrome, is an autoimmune disorder that can cause extreme fatigue, joint pain, and digestive issues.

It certainly makes sense for Venus to have followed a raw vegan diet in this situation. It does appear that Sjogren sydrome responds well to dietary change.

What was the issue she experienced with the raw vegan diet that made her add in more cooked food?

Was it some kind of deficiency of nutrients lacking in fruits and vegetables? Was it a lack of good fruit where she lived? Was it the cold weather?

No, as she clearly states, she was looking for something “more substantial”, in other words she was looking to feel fuller and more satiated with her meals.

The article says many positive things about the raw vegan diet. That it is a healthier option due to eliminating a number of disease promoting foods and that it is an anti inflammatory diet. But it claims that the problem is that we can struggle to get enough calories on a raw vegan diet (inevitably this can lead to not feeling full, as Venus experienced). The article says:

Williams’ choice to add cooked foods into her still-vegan diet makes dietary and athletic sense. For one, it can be difficult to get enough calories on a raw vegan diet, especially if you’re an athlete.

Does It Make Sense For Athletes To Go Back To Cooked Food?

But does this really make sense? Is it simply not possible to eat enough calories on a raw vegan diet?

This is clearly not the case, as many ultra athletes have been able to train and gain enough calories on a raw vegan diet. Famous cases of this include Michael Arnstein, who labels himself as The Fruitarian and has won some of the most gruelling Ultra marathon races in the world. Harriet Kjaer from Denmark has competed in 350km races as a raw vegan and became Denmark’s top ultra runner on a 100% raw vegan lifestyle.

The TRUTH: What Was Venus Williams Really Eating?

To look into this further firstly, we must work out what Venus Williams was ACTUALLY eating. Unfortunately, it is hard to figure out exactly what kind of raw vegan diet she was eating.

One article, seems to suggest that Venus was not on a raw vegan diet:

https://www.health.com/nutrition/venus-williams-raw-vegan-diet

In it, Venus states:

” One of my favorite recipes is celery-root soup. I get celery root, tomato, and some Silk almond milk as a base to thicken it a little bit, and then maybe I’ll add pan-fried garlic on top, maybe some truffle oil—whatever I have at the time, I’ll throw it in. It makes for some interesting dishes”

The article comes from an event promoting “Silk” soya milk. This article would suggest that Venus was eating a plant based diet with more raw foods rather than a strictly raw vegan diet.

Looking further into this, is it unclear as to whether Venus was even vegan at all:

“While the superstar sisters technically consider themselves ‘chegan’—because they occasionally indulge in cooked fish or chicken if they feel the need/want to celebrate—their foundational diet for health and training is both raw and vegan. “

Taken from https://www.ecowatch.com/venus-and-serena-williams-raw-vegan-powerhouses-1882106143.html

This article for example ( https://www.self.com/story/this-is-what-venus-williams-really-eats-in-a-day ) talks about what Venus eats in a day. It includes chicken breast salad. Another article mentions her eating egg white omelettes.

The conclusion from this is that it is not clear what type of raw vegan diet Venus ate or whether she was ever truly raw or vegan at all. It would seem that this is another article throwing negative light on a the raw vegan diet, when it seems clear that the person in question did not even follow this diet.

Big Mistake: Blaming The Diet Instead Of Looking At What The Person Is Actually Eating

This is a big mistake even experienced raw vegan educators make. When someone comes to them saying they are experiencing challenges on a raw vegan diet, they can be too quick to look into potential deficiencies and other issues that are very unlikely to be the real reason that the person is experiencing challenges on a raw vegan diet.

Usually, we just have to look further into what the person is actually eating to realise either that they are not eating a raw vegan diet, or that the diet they are eating is not a sufficient raw vegan diet.

However, if Venus did go raw vegan and felt it was not substantial enough it is most likely the case that she made one of the biggest errors that many people make when they try to eat a raw vegan diet.

The Most Likely Mistake Made

It is likely that she simply did not eat enough calories. This can particularly be the case if someone focuses on green juices and salads and forget that in order to get the carbohydrates we require for optimal performance we must make fruit the focus of our raw vegan diet.

Our suggestion to Venus and to all athletes would be:

The next time you go raw, make sure to eat enough fruit to fuel you adequately for success!

Dr Areli Cuervas-Ocampo- Interview With The Raw Vegan Doctor

Today we are delighted to be joined by Dr Areli Cuervas Ocampo also known as the Raw Vegan Doctor.

Dr Areli lives in the UK but is originally from Mexico.  She has been following a 100% raw vegan diet for around 2 years now and has attended the UK Fruitfest and the Canada Fruitfest (where she gave presentations on her research)

As a neuropathologist she has a vast knowledge of the brain and the dysfunctions and issues relating to the brain.  She brings some scientific reality and perspective to the raw vegan movement.

You can follow her on Youtube and Instagram @rawvegandoctor

Dr Areli willl be presenting at the UK Fruitfest next year.  We are particularly looking forward to finding out how diet can affect the brain and potentially help to reverse or eliminate brain conditions of later life such as dementia and Alzheimer’s.

Feel free to share this episode online with any you think it can help with.

If you would like to support our work consider buying a hoodie or t shirt at our shop:

http://www.fruitfest.co.uk/shop

To learn more about registering to be part of next year’s festival, check out our registration page and sign up for more information:

http://www.fruitfest.co.uk/registration

Raw vs Cooked With Dr Doug Graham

What is the difference between raw food and cooked food?

More and more, the plant based vegan diet is starting to gain acceptance across the globe. Doctors, nutritionists, athletes and scientists galore and starting to embrace the benefits of a diet that is void of animal products.

High budget films with celebrities and influential figures are sharing this message in a powerful way and the world is starting to wake up to the incredible benefits a person can experience when we get rid of animal products from our diet.

But are we missing something important?

There are many people that still experience health issues when they switch to a vegan diet. Over the last few years a number of high profile vegans have returned to experimenting with animal products. Though many of these people may just be making excuses for wanting to go back to a more common diet, some may have struggled to be comfortable with a cooked vegan diet.

We must always go back to the fundamentals of human anatomy and human nutrition. The healthiest foods, and the most important foods for our health are fruits and vegetables. Of those, fruits are vastly under eaten to the extent that it is estimated that millions of extra people are in hospital each year due to not eating enough fruit to support their health.

For those on a raw diet, there is a big difference between cooked food and raw food. Cooked food is dry, dehydrating, harder to digest and ultimately unsatisfying. We often add stimulants such as salt to cooked food to add the flavour that they lack.

But the most obvious difference to a raw fooder is that cooked foods are tremendously addictive. It is hard to limit cooked food on a raw diet, driving many over the years to commit to 100% raw, where they feel they have more control over their food choices and better and more consistent results in their health.

Others choose to remain eating cooked food as they find it too hard to give up. For many, going raw long term is one of the hardest challenges they ever faced.

In the video above, Dr Doug Graham talks about some of the other issues connected to eating cooked food.

Mike Vlasaty – The World’s Strongest Fruitarian

Only one man claims to be the strongest fruitarian in the world…and noone has challenged him yet!

That man is Mike Vlasaty and in this episode of the Love Fruit podcast he goes deep about his experience with the raw vegan lifestyle (over 10 years) and his love of weight lifting and strength training.

He also talks about his opinions on other people following and promoting this lifestyle.

Learn more about Mike at his youtube channel Fruit and Strength.

To learn more about a raw vegan diet head to http://www.fruitfest.co.uk/

To register for UK Fruitfest 2020 head to: http://www.fruitfest.co.uk/podcast

Watch the video below:

Listen to more of our podcasts at fruitfest.co.uk/podcast or find it on Spotify, Stitcher or Itunes.

Behind The Scenes Of UK Fruitfest 2019 – With Andrew Prod

This year our official photographer, Andrew Prod, from https://www.andrewprod.com/ captured not only hundreds of brilliant pictures of the festival but also made this short film about his experience of the event.

He captures not only the food, the fun and the activities of the event but he also captures some other special moments. This year we had a wedding proposal at the event!

We look forward to making 2020 even better, our 7th year!

FREE WEBINAR: Ask Your Questions To The Experts Of The Raw Vegan Diet

On Saturday, from 1pm to 9pm, the UK Fruitfest will be hosting a FREE webinar with 6 of the top speakers at the festival.

You can register for the webinar here: https://zoom.us/webinar/register/WN_OGQAfbp_SxKNnYdHT9nHDA

What will the schedule be for the webinar?  Here is a brief outline (times are in BST but will show in your time zone on the webinar page):

1pm- Ronnie Smith (Founder Of UK Fruitfest) Q and A and presentation on the history of the UK Fruitfest.

2pm- Dr Doug Graham, author of the 80/10/10 Diet answers your questions

3pm- Chris Kendall, “The Banada Commander” master chef and raw vegan coach reveals all

5pm – Ted Carr, answers your questions on fitness and strength on a raw vegan diet

6pm – Professor Rozalind Graham, answers your questions on nutrition and emotional eating

7pm – Drs. Rick and Karin Dina, answer your questions on the science of raw food nutrition

8pm- Finishing Thoughts with Ronnie Smith

You can join at any time you like, and it’s completely free to be a part of.  Click here to register>>>https://zoom.us/webinar/register/WN_OGQAfbp_SxKNnYdHT9nHDA

Do you have any questions you would like to ask our guests?  This is an ideal opportunity to get those questions answered.

Looking to learn a little more about the festival?  This is an ideal opportunity to do that.

Just want to hang out and get a little inspiration?  This is also good for you

JOIN US TOMORROW

 

Reminder: Saturday 13th of July at 11pm is the dealine to register for UK Fruitfest.  Learn more in Saturday’s webinar: https://zoom.us/webinar/register/WN_OGQAfbp_SxKNnYdHT9nHDA

 

Is a raw vegan diet suitable for everyone?

Is a raw vegan diet suitable for everyone?

Have you ever heard someone say:

“your diet may work for you, but it would not work for me”

It’s frustrating when people buy in to the notion that there is a unique diet for each person.

Yet they never seem to realise:

we are all best off consuming mother’s milk as a baby

– we all like roughly the same temperature

we all breathe the same air

– we all get hydrated from water

our eyes react the same way to light

– we all tan and eventually burn in the sun

we all sleep at night (mostly)

….and millions of other things that we share in common as we are after all the same species.

So why do people like to think they need a separate diet for themselves?

Forgive me for saying this but I think this has more to do with a person’s identity than with a genuine need for a separate diet. We should not mistakenly connect our genuine uniqueness of experience and personality with an idea that we have a unique set of requirements when it comes to nutrition.

A number of diet books have been written based on this idea. The most famous being the Blood Type Diet. This book suggests that your blood type suggests what type of diet you should eat. Of course this book has been debunked as being false. Not only is the idea untested (and goes against the basic ideas on nutrition), but it makes very little sense. Animals have many different blood types but all eat according to their species specific diet.

Which brings us to the ultimate question. What is our species specific diet?

Consider the following passage:

To say that humans have the anatomical structure of an omnivore is an egregiously inaccurate statement.” – The great taxonomist Carolus Linnaeus, (1707-1778), a Swedish naturalist and botanist who established the modern scientific method of classifying plants and animals, classified humans not as carnivores, not as omnivores, nor even as herbivores, but as frugivores.

Linnaeus writes: “Man’s structure, internal and external compared with that of the other animals, shows that fruit and succulent vegetables are his natural food.”

Comparative anatomy suggests that we closely resemble our frugivorous primate cousins. Though this may not suggest a strict diet of fruit it does suggest that the bulk of our diet coming from fruit is what our anatomy suggests is correct.

Add to this the enormous mass of science showing how vital fruit is for our health. The Global Burden of Disease study suggested that “not eating enough fruit” was the number 1 dietary risk factor increasing a person’s chances of developing disease, disability or dying prematurely.

Though a fruit diet is right for everyone, not everyone is necessarily ready for a fruit diet. This could be for many reasons but these are mostly psychological in nature and not physical.

CLICK HERE: http://www.fruitfest.co.uk/shop

Love Fruit Podcast: Wendy Van Der Grinten From Dutch Fruit Festival

Wendy Van Der Grinten

HI ! I am Wendy, originally from Eindhoven, the Netherlands. Once I started my professional life with a science study in Applied Physics at the university, then started working as a Physics and Chemistry teacher, gave workshops on energetice healing and Even got involved in politics to make this world a healthy green place with respect for all life. After 16 Years in the world of energetice healing it was time to  got a diploma in IT and nowadays I find myself in the broad world of naturopathy, detox & Regeneration . It all started  In 2003. I went to work with Reiki and intuitive development, later became a course leader at such as Reiki Master, . Now I work as a therapist, Thetahealer, Merkaba healer and guide people on their way to health with a full hollistic aPPROACH. Food, movement, energy, prana, mindset can all be used.

How Much Fat Should We Eat On A Raw Vegan Diet?

 

How much fat should you eat on a raw vegan diet?

You might be perplexed by this question.

Surely, you may say, as long as it is RAW then it is HEALTHY!

Or you may think to yourself “as long as I eat raw, my body will be able to tell me how much to eat”

Alternatively, you may be thinking “surely, we must make sure we eat an abundance of healthy fats”

Unfortunately, a healthy raw diet is not as simple as “as long as it is raw it is healthy”

Especially as many foods are labeled “raw” but in reality they have been dried, processed or dehydrated in some way which has changed the nature of the food completely.

Have you ever eaten truly RAW nuts? They are not as moreish and hard to put down as those in a bag.

Let’s get back to diets in general.

When we look for clues as to how we should design our diet we could do much worse than looking at the diets of the “blue zones”. These are the areas in the world that are renowned for producing the highest proportion of centenarians (people who live to age 100 and older) and healthy older people per capita.

The researchers have looked at the similarities between these populations and have found a few things in common. When it comes to diet they all consume a mostly plant-based diet.

And what was also remarkable was that carbohydrates made up the vast majority of the diet, 70% and upwards for each population with no exceptions.

When we look into the science of nutrition and of sports performance we find that carbohydrates are the body’s preferred source for fuel. Top athletes maintain a high carbohydrate diet when they wish to perform at there highest level.

But perhaps this equation is different for a raw diet?

The work of Dr Douglas Graham would suggest not. With over 35 years of experience working with people who were eating raw diets he often found that people were consuming as much as 60% or more of their diet from fat.

Often this was in the form of processed fat like oils, nut butters, seed spreads and tahini…which quickly add up to a LOT of calories as FAT is more than double the calories of carbohydrate sources.

Do we have long term studies on a high fat raw diet versus a low fat raw diet? Sadly not.

We have to assume the same rules apply regardless of whether the diet is raw or not. We should head towards a diet made primarily of fruit to make sure we will feel and perform our best on a raw diet.

Fruit provides us with the perfect balance of carbohydrates, proteins and fats that help us to feel and perform our best.  But if we do not eat enough fruit to satisfy our caloric need we will inevitable start being hungry for almost anything else.

At that point, our cravings for fatty foods will become much more intense.  But when we eat these foods we are left with a heavy feeling in our stomach and still no real sense of satisfaction

Fruit is truly where it is at for performance and health!