Essential Steps to a Natural Diet
By Fred Patenaude
Learn how to transition to a
healthy diet now (Part 1).
In this article, I'm going to go
back to some basics. I will be giving you specific, concrete action
steps you can take right now to transition to a healthy, hopefully raw
or mostly raw diet. Even if you're a seasoned raw-foodist, I'm sure you
will find some key insights in this article that will help you refine
your diet and improve your program. These steps are in no particular
STEP #1 - *Workout and Exercise*
It's not possible to be healthy
without being fit. We know that, at least intuitively, even if we tend
to forget the importance of fitness in a healthy lifestyle, by focusing
too much on the importance of diet.
But more importantly, your
physical condition has a major impact on your digestion, assimilation,
and overall “nutrition.” For example, your ability to uptake sugar,
called “insulin sensitivity,” is greatly influenced by your level of
If you are sedentary, insulin
sensitivity is greatly reduced. Therefore, sugar is not carried as
rapidly as it should to the cells. This can lead to or worsen blood
sugar problems of all kinds.
If you've read my book “The Raw
Secrets” You are aware of the importance of hunger in health. One
problem is that most people do not eat when they are truly hungry, and
mistake “appetite” for hunger. Once they learn how to make the
distinction, they soon realize that they are rarely if ever truly
By exercising on a daily basis and
eventually engaging in cardio-respiratory activities (jogging, cardio
machines at the gym, cycling, etc.) every day, you will awaken that
forgotten sense of hunger.
So exercise is very important, and
the lack of a fitness program may be one of the reasons why you have
difficulty eating a healthy diet.
STEP #2 - *Eat Fruit Before Each
One of the easiest ways to
transition to a raw-food diet is to start eating fruit before every
meal, including lunch and dinner. The idea is to eat fruit when you are
the most hungry, which is at the beginning of the meal. Eat as much
fruit as you desire then, and you will find that you will eat much less
of the meal itself!
This is what I call an
“automatic transition strategy.” Just start getting the raw-food in
by eating fruit before each meal - just what your mom told you not to do
when you were a kid. But now that you're a grownup and that the Standard
American Diet didn't work for you, you need to go back to your natural
instincts and satisfy your natural sweet tooth by eating as much fruit
as you want before every single meal.
STEP #3 - *Learn to Make 7 Raw
Food Recipes That You Enjoy*
It's been found that most people
know about 7 to 10 good recipes very well, and just rotate them
throughout the months, adding in other stuff occasionally for variety.
Or look at when you buy a recipe
book. You might try many recipes but eventually you'll only retain a few
that you'll continue making for the years to come.
So what I want you to know now is
how to find 7 simple raw-food recipes that you really like, that are
easy to make and that are properly combined.
Ideally, I'd like you to know:
About 2 dressings
About 2 great salads
2-3 smoothies you really enjoy
1-2 more gourmet recipes
Those 7 or 10 recipes should be
things you can make often, with ingredients that are easy to find, and
some of them should have an instant appeal to your friends and family.
You'll find that once you know
what those recipes are, and you can make them without opening a book,
that you'll be wondering a lot less often “What should I be eating
STEP #4 - *Get Rid of Cheese and
Improving your diet isn't about
the things you ADD IN. It's mostly about the things we LEAVE OUT. I know
this reality is hard to take, but even if you eat all these fruits and
vegetables, drink those fresh juices and make those huge smoothies, you
won't really feel great until you remove those offensive foods from your
diet that are hurting you.
There's one thing you need to say
goodbye to forever, and it's milk and cheese. In a previous article, I
talked about the top-5 worst foods, and cheese was one of them.
Really, I see it all the time.
People have this thing for cheese. They still eat it occasionally, and
they still are addicted to it. (Actually, cheese contains some compounds
in it that make it addictive for real, not just in your imagination).
If there would be just one
category of food you could remove from your diet and feel much better
for it, it's got to be cheese and milk.
STEP #5 - *Eat Fruit in the
Morning or Skip the Morning Meal*
The morning meal is the easiest to
switch to raw. Most people find that once they start listening to their
body, they are actually not truly hungry in the morning.
I've watched how many children
generally don't eat in the morning if they are left to themselves and
not being force-fed.
My suggestion is that you can skip
the morning meal altogether or replace it with a smoothie or some fruit.
I know that this goes against all the advice you've heard about “never
skipping meals” or that “breakfast is the most important meal of the
day.” What I'm telling you know is that this advice isn't based on any
The “breakfast” is when you
break the “fast” of the night, and this doesn't have to be at noon.
In fact, the French word for breakfast means “lunch”, because for
thousands of years the French didn't eat in the morning. When they
started doing so, they had to come up with a new word for that meal so
they called it “small breakfast” (petit dejeuner).
Skipping the morning meal or
eating some fruit will help you get in touch with your true sense of
hunger, which will make it easier to eat raw. Plus, it will be good for
a while to help you detox and lose some weight (if that's an issue for
As you start exercising more, you
will eventually get hungry in the morning, believe me!
Frederic Patenaude, is
the author of the best-selling book "The Raw
Secrets". You can sign up for his weekly "Raw
Vegan" tips, get your free "raw recipe of the
week" and get at get a complimentary invitation to his
teleclasses on "health and energy with the raw vegan
diet." Visit http://www.rawvegan.com
while this bonus is still offered."
Facts About Bananas Healthy
& Raw Food
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