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Bre lost 45 pounds

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Our featured weight loss story of the day: Bre lost 45 pounds this year.  However, she wrote us to share a timeline of her whole weight loss journey.  It’s a reminder that weight loss takes time and that change doesn’t happen overnight.  Check it out.

Lets run down the last 5 years quickly.

– In 2007, I had a stressful job and though I was having a heart attack.

– In 2009, I l ost my job and didn’t recover at all due to the recession.

– From 2010 to 2012,  I had went from a 26 to a 22 but was stuck there weight wise.

– In 2013,  I just got pissed off.  Seriously, everything was piling on me.  Stress + Weight = disaster.

So, here is what happened to set me free. I watched a YouTube documentary with my husband who is a diabetic called “Simply Raw” about a group of diabetics going raw for 30 Days.  It talked about clean eating all the way on a raw vegan diet (aka. being a raw foodist).

Then, the next month, Black Women Losing Weight did the monthly challenge of Vegan/Vegetarian eating.  That was right up my ally. So,  I threw myself in nothing but fruits, veggies, lean meat (fish or chicken) and water/ 100 juices for the first 2 weeks. Then no meat or juice just water for 4 weeks. I went over the challenge time line. I was amazed to see 20 pounds gone in a month.  I wanted more but decided to add protein back (clean fish no catfish, crabs, shrimp, etc and chicken).  No short cuts. I dont eat BS until my cheat day which is between the 15-18 of the month.  On day I have a ice cream cone or a 25 cent bag of chips. Thats it.

My start weight in May 2013 was like 275 pounds.  I am now 230 pounds.  My heaviest weight, without pregnancy was 340 pounds.

I do the Beachbody Challege, which is better known for Insanity, P90X etc. I fell in love with another program, Les Mills Combat. It’s High Interval Training which burns fat and calories as well as adds weight for muscle tone and build. I routinely do this while running 10 miles a week. i just chose any day and say “Ok, do I have my 10?” I look at MapRun, which is a free app with Android and go running. I usually do this about 3 miles, 3 times a week.

Bre weight loss

Review…

  • My Motivation: Pissed off with Life (Too Stressed)
  • Routine : Les Mills Combat 5 times a week. Running 3 times a week (minimum of 10 miles a week)
  • Eating routine: Fruits , veggies, lean clean meats (selective – no bottom feeders *catfish, shrimp, etc*, fish and chicken), Water (add lemon, mint, fruit), 100% juices. One cheat day a month..mine is usually on the 18th.
  • Total time for full transformation : May 2013 – August 2013
  • Photos: Before photo is from 2009 and the after photo is from 2013.

Free Vegetarian Meal Plan – Week 1

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I’m happy to bring you are free 4 week vegetarian meal plan to help you on your weight loss journey.  I feel that there are a lot of benefits to eating vegetarian and I want to make sure that I provide a vegetarian plan along with clean eating plan I’ve posted.  I’ve also created a list of tips to help you use this meal plan.  Visit the link for the recipes for week 1. You’ll find the shopping list at the bottom of this post.

Dairy:  There are a few recipes in this plan that include in this meal plan because I know many people are lactovegetarians or are transitioning to being vegetarian.  Please omit the diary if you don’t eat it.  Please modify these recipes as you see fit, if you are Vegan.

vegetarian meal planVegetarian Meal Plan Week 1

Day 1

Breakfast – Banana Blueberry Oatmeal

Lunch – Strawberry Spinach Salad

Snack – 3 oz baby carrots, 8 Strawberries

Dinner – Black Bean Burrito with Pineapple Salsa

Day 2

Breakfast – Tofu Scramble

Lunch – Hummus with Pita Bread and Veggies

Snack – 1 tomato, sliced, ½ cup of grapes

Dinner – Stir Fry Vegetables with Brown Rice and Baked Tofu

Day 3

Breakfast – Strawberry Banana Smoothie

Lunch – Leftover Stir Fry

Snack – ½ cup of blueberries, 1 Cucumber sliced with lemon and chili powder

Dinner – Pita Pizza with veggie topping

Day 4

Breakfast – Breakfast Tacos

Lunch – Hummus and Black Bean  Wrap

Snack – ½ cup of grapes, 3 oz baby carrots

Dinner – Spaghetti Squash with Mushroom Marinara Sauce

Day 5

Breakfast – Fruit Salad with mint and agave drizzled on top

Lunch – Spaghetti Squash Leftovers

Snack – Raw Veggies, Roasted pear topped with 2 oz. yogurt

Dinner – Black Bean Veggie Burger on Whole Wheat

Day 6

Breakfast – Breakfast sweet potato

Lunch – Veggie Sandwich on Whole Wheat

Snack – ½ cup Grapes, 1 Apple

Dinner – Lentil Soup with Side Salad

Day 7

Breakfast – Mango Lime Smoothie

Lunch – Leftover Black Bean Burger with Baked Tortilla Chips

Snack – 20 almonds, 8 strawberries

Dinner – Pesto Penne with side salad

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

Shopping List for Week 1

Produce

Apples 1

Alfalfa sprouts 1 container

Avocado 1

Bananas 3

Baby Carrots 12 oz

Basil 1

Bell Peppers- Red 2

Green 2

Blueberries 8 oz

Cherry Tomatoes- 1 package

Cilantro 1 bunch

Cucumber 1

Grapes 1 ½ cups

Garlic 2

Lemon 1

Lime 1

Mushrooms 1 package

Onion 2

Pear 1

Parsley

Romaine Lettuce 1

Red Onion 2

Strawberries 2lb

Spaghetti Squash 1

Sprouts 1 pack

Sweet Potato 1

Spinach 2 bag/bunch

Spaghetti Squash 1

Thyme

Tomatoes 2

Tofu 2 lb firm

Tofu Silken 1 block (optional if making tofu yogurt)

Extra greens for salad as desired

Extra veggies for dipping

Mango

Stir Fry Veggies

Corn

Fruit of your choice for fruit salad

 Dry Goods

Almonds ½ cup

Balsamic Vinegar

Brown Rice

Brown Sugar

Ketchup

Lentils

Mustard

Dijon Mustard

Hot sauce

Light raspberry vinaigrette

Marinara sauce

Nutritional Yeast

Olive Oil

Peanut butter

Pineapple Salsa

Pizza Sauce

Raisins

Rolled Oats

Soy Sauce

Teriyaki sauce

Tahini

Unsweetened Applesauce

Whole Wheat or Brown Rice Penne

Breads

Corn Tortillas 4

Whole Wheat Bread 2 slices

Whole Wheat pita Bread 2

Whole Wheat Tortillas or Wraps 2

Whole Wheat Hamburger Buns

 

 Canned

Black Beans 2 cans

Chickpeas 2 cans

Stewed Tomatoes 2 15oz. cans

Green Chili’s 1 can

Tomato paste 1 can

Vegetable Stock 4 cups

Frozen Dairy/Non Dairy

Milk

Yogurt (if not making vegan yogurt)

Feta cheese ¼ Cup

Cheddar Cheese ¼ cup

Parmigiano-Reggiano ½ oz.

Mozzarella ¼ cup

Spices

Chili Powder

Cinnamon

Cumin

Garlic

Italian Seasoning

Onion

Paprika

Pepper

Salt

Turmeric

 

Tips for Starting a Vegetarian Meal Plan

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I’ve prepared this information to help you transition to eating vegetarian with our Free 4 week vegetarian meal plan.

vegetarian meal planYou have made a wonderful decision to invest in your health! I’ve created a complete meal plan for one person. If you are feeding a family, the recipes are simple and easy enough to adjust for multiple people. This plan is a vegetarian plan; however it is very adaptable for a vegan diet. You will find everything included in the plans to eat a clean, vegetarian or completely plant based diet. If you are a new vegetarian, or vegan, you will find that this plan makes for an easy transition.

How to use this plan

Each days meals are planned out for you. The days are completely interchangeable, so if you want to switch Monday’s breakfast with Wednesday’s, go ahead. There is a grocery list for each week with items that should be easy to find and reasonably priced at most grocery stores. If you can afford to buy organic, please do! If you can’t, then don’t sweat it, just do the best you can to avoid chemicals.

Most recipes that call for milk are listed as almond milk, however feel free to use any unsweetened or fat free milk of your choice.

Cooking ahead

Many foods can be prepared ahead of time. You can bake potatoes for the week and keep them in the fridge. You can also make soups ahead of time and freeze them and make salads in advance.  For salads, don’t add dressings until they are ready to eat.

Adjusting for a vegetarian diet

You will find that many of the recipes included here are entirely plant based. Some call for some cheese or yogurt. You can find vegan and vegetarian cheese in most grocery stores; however watch the ingredients because many times these “veggie” cheeses actually contain lactose or whey which are not vegan. Your best bet (especially in keeping with eating a clean diet) is to omit cheese altogether. Nutritional yeast makes a good substitute for parmesan. There is a vegan yogurt recipe included here that is easy and simple to make that can be used in any of the recipes calling for yogurt. Instead of cow’s milk, use almond, soy or coconut milk.  You also want to take a multivitamin or vitamin B12 supplement, because you need a source of vitamin B12.

Saving money

Let’s face it; it can be expensive to eat healthy in comparison to all of the cheap, unhealthy eating we may have been doing in the past. However, it doesn’t have to cost a fortune to eat whole, wholesome foods. Here are some easy ideas to save some money:

  • Buy dry beans. They take a little bit more preparation (soaking overnight) but are less expensive
  • Buy frozen fruits
  • Buy frozen veggies to use in stir frys and other dishes
  • Buy seasonal produce. If you come across this plan in the middle of winter when some of the fruits might not be in season (and $8/lb. instead of $1/lb.) then by all means, use what  is fresh and in season.
  • Buy dry goods in bulk: oats, whole wheat pasta, stuff that will keep for a long time but is not full of preservatives
  • Use coupons. Kinda goes without saying, but you would be surprised how many people don’t.
  • Don’t shop when you are hungry. Or tired. And if you have young kids, try to leave them at home if you will be persuaded to by junk food.

A few tips on eating clean

  • Be prepared to do a lot of cooking. Not an extraordinary amount, but your meal prep is going to take some time out of your schedule. Figure 10-30 minutes per meal. In our busy lives, it is sometimes hard to justify this time, however if you are going to eat clean, it is necessary. Think of it as something you are doing to nourish your body. You deserve to be healthy and what you eat is a huge part of your success. Allow yourself to have that time to care for your body’s needs.
  • Don’t eat fast foods. Not even a salad from McDonald’s. Get yourself out of the fast food habit. The less you eat it, the less you crave it.
  • Avoid processed foods.  Try to avoid anything that is prepackaged or prepared for you (except frozen produce and nut milks). Anything that is refined, anything that has white flour or sugar in it, or even worse, artificial sweetener.
  • Read labels. If you don’t know what it is, don’t eat it. If you can’t pronounce it, don’t put it in your body.
  • Don’t be too hard on yourself. Allow yourself time to learn. It is about progress, not perfection. No one gets it right their first time. If you slip, get back on track. If you feel like you can’t live without a Starbucks Frappuccino, plan for it and opt for the healthiest version you can find.
  • Don’t be too easy on yourself either. Push yourself. See just how far you can go. Don’t tear yourself up over a little slip, but don’t make excuses to stay stuck in bad habits either.
  • Eat your leftovers. It saves you time (you already have food prepared) and money (you have already paid for that food). In our society of fast and convenience foods, it is not surprising that so many people just throw out their leftovers. If you are not in the habit of eating leftovers, it might feel strange at first, but after time you will be glad that you switched from that takeout burger to last night’s healthy dinner! With some practice, you will begin to plan your dinners so that you have leftovers for lunch for the week.
  • For lower fat options sauté with vegetable broth or water, choose low fat cheeses, avoid dressings that are high in fat and omit butter or margarine type spreads from your diet. 

Vegetarian Protein Myths: Does a Plant Based Diet Contain Enough Protein?

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veggiesFor years, dieticians, medical professionals, and the health conscious have insinuated that vegetarian and vegan diets are deficient in some way, mainly when it comes to protein intake. However, most of the hype surrounding vegetarianism and protein deficiencies can be attributed to our culture and not to any real medical research. You see, before the turn of the 20th century, most people did not eat a lot of meat and dairy products; they just couldn’t afford it and food was scarce. In the early and mid 1900s, though, nutrition experts started telling people that they needed well over 100 grams of protein a day for optimal health. The idea stuck, resulting in a population that eats too much protein.

Protein: How Our Body Uses It

There’s no doubt about it, protein plays a huge role in our metabolic processes. Your body uses the protein you consume to make specialized molecules – the building blocks of your body. Your body requires protein to make blood, build muscle, make new cells, and to maintain bones and organs.

When you consume protein, your digestive juices break it down into amino acids. There are approximately 22 amino acids that your body requires for optimal health. Your body can create around 13 of the required amino acids; you must consume the rest.

Your Body’s Protein Requirements

It’s estimated that the average American consumes twice the amount of protein that their body requires. According to the World Health Organization, protein requirements for individuals fall between 5- to 11-percent, depending on various factors (for example weight lifters and athletes may need more for their activities). If you eat too much protein, you can face serious health risks including kidney disease and kidney stones, cancer, and osteoporosis.

Can You Get Enough Protein from Vegetables?

Fruits, grains, and vegetables contain all the protein your body needs in order to function properly. Vegetables contain around 22-percent protein, whereas beans contain a whopping 28-percent. Even grains contain 13-percent protein. As you can see, most foods contain more protein than your body requires. In fact, every single plant food found on this planet contains more than 2.5-percent protein. So, no matter what you eat, you will consume enough protein.

In addition to the myth of protein deficiency among vegetarians and vegans, it has been said that those who do not eat meat must eat a wide variety of foods in order to consume the right types of proteins as plant proteins were thought to be less complete than meat proteins. To the contrary, research shows that vegetable proteins are complete proteins. There is no need to pick and choose certain vegetables in order to meet all your protein requirements.

The myths surrounding vegetarianism and veganism are entrenched in our social consciousness due to the fact that they have been passed from person to person for decades. If you take the time to do some research, though, you will see that most of plant foods you already eat contain more than enough protein to meet your body’s needs.

vegan protein sources

June Challenge Day 19 – Two Major Reasons to go Meatless

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Hey Ladies, It’s day 19 of our June Challenge.  I hope that you have decided to join us and that you are feeling more healthy and full of energy since you’ve commited to going meatless and to regular exercise.

I want to share 2 major reasons to go Meatless from Vegetarian Times:

You’ll ward off disease. Vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer. A low-fat vegetarian diet is the single most effective way to stop the progression of coronary artery disease or prevent it entirely. Cardiovascular disease kills 1 million Americans annually and is the leading cause of death in the United States. But the mortality rate for cardiovascular disease is lower in vegetarians than in non-vegetarians, says Joel Fuhrman, MD, author of Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. A vegetarian diet is inherently healthful because vegetarians consume no animal fat and less cholesterol and instead consume more fiber and more antioxidant-rich produce—another great reason to listen to Mom and eat your veggies!

You’ll keep your weight down. The standard American diet —high in saturated fats and processed foods and low in plant-based foods and complex carbohydrates —is making us fat and killing us slowly. According to the Centers for Disease Control and Prevention (CDC) and a division of the CDC, the National Center for Health Statistics, 64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes. A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.

Even if you don’t decide to leave all meat alone, I think that it’s a positive for all of us to know the potential benefits of eating less meats or more healthy types of meat.  This journey is not just about weight loss.  It’s about your long term and overall health.

8 Tips for Going Vegan or Vegetarian

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I know that some of you may be considering going Vegan or Vegetarian, so I want to give some tips on transitioning to a plant-based lifestyle.

8 tips vegan vegetarianHow many excuses have you come up with for not going vegan or vegetarian? If you’re like many people, you have talked yourself out of it time and time again. Maybe you feel that eating a solely plant-based diet is just too difficult or that you won’t be able to eat out, socialize with friends, or enjoy the foods you love. For these reasons and more, people have either avoided veganism/vegetarianism altogether or given up after a short stint.

The truth is, though, that most people fail to plan, making their lifestyle switch more difficult than it needs to be. Follow these 8 tips to make your transition into the world of plant-based eating easier:

  1. Research –There’s no way you can go vegan or vegetarian without doing some research and planning. Browse online for recipes or buy a cookbook to learn a wide variety of vegan recipes. Research vitamins and nutrients as well.  What you find out will help you understand how this lifestyle change will benefit your overall health longterm.
  2. Plan – When you fail to plan, you plan to fail. Create menus and grocery lists to take the guesswork out of shopping and preparing meals. Purchase plenty of snacks to keep handy in case of cravings or unexpected hunger. Take some time to research restaurant menus too. When you know what you can order before you sit down, you will be less likely to stray.
  3. Take Small Steps – Instead of switching to a 100-percent vegan or vegetarian lifestyle instantly, make gradual changes. Start by preparing one vegan meal daily and add more vegetarian choices to your diet as you progress until you reach your goal.  You can also start by eliminating one type of meat or animal product each week.
  4. Eat Healthy Food – Even as a vegan or vegetarian, you can make unhealthy food choices. For example, many sugary junk foods are, for all intents and purposes, vegan. However, if you eat too much junk, you will be sluggish and tired. You may even gain weight and become less healthy than the former carnivorous you. Always choose healthy meal options and snacks.  Be conscious of what carbs and starches you are eating as well as processed foods and junk foods.

Where Do You Get Your Protein? – Vegetarian Protein Sources

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July challenge BWLWDay 5 of our No Meat/No Exercise Excuses Challenge and everyone is asking me about Protein!!  I know that some people think that you won’t get enough protein on a vegan or vegetarian diet, but that’s not true if you eat the right foods.  What you want to do is educate yourself about the protein content of plant foods.  Many are full of protein and natural aminos.  The fact is, many Americans may be eating more protein than they need.  Also, much of that protein is coupled with a lot of fat, salt and calories that may need to be cut back.  Fatty cuts of meat, salty meats and fried meats are staples in the diets of many Americans.

So, how much protein do we need to eat?  Here are 2 perspectives:

WebMD says:

“How Much Protein Is Enough? – Adults in the U.S. are encouraged [by the USDA]to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.

It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.

  • A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
  • One 8-ounce container of yogurt has about 11 grams of protein.
  • One cup of milk has 8 grams of protein.
  • One cup of dry beans has about 16 grams of protein.”

Here is another perspective from the Vegetarian Resource Group:

“How much protein do we need? The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) 1. This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 0.9 gram of protein per kilogram body weight (0.41 grams per pound). If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein. [For example, a vegan male weighing 174 pounds could have a calorie requirement of 2,600 calories. His protein needs are calculated as 174 pounds x 0.41 g/pound = 71 grams of protein. 71 grams of protein x 4 calories/gram of protein = 284 calories from protein. 284 divided by 2,600 calories = 10.9% of calories from protein.] If we look at what vegans are eating, we find that, typically, between 10-12% of calories come from protein 3. This contrasts with the protein intake of non-vegetarians, which is close to 14-18% of calories.

So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more (than the RDA) is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis 4 and kidney disease 5.”

To make the right choice you have to do your own research and listen to your body.  I believe that you can get enough protein from vegetable/plant sources.  I suggest you look to meat substitutes, dark leafy greens, vegetables of all kinds, fruits, nuts and whole grains for protein as you strive to go meatless this month.  Do your own research online and use calorie counters like Calorie King to look up the protein content of what you are eating.

Protein Rich Plant-Based Foods – Here are a few examples with the number of protein grams noted (numbers are approximate because all food manufactures are different):

  • 1/4 cup roasted soy nuts – 10 grams
  • 5 oz of tofu – 12 grams
  • 1 cup of oatmeal – 6 grams
  • 2 slices of whole wheat bread – 7 grams
  • 2 tbsp of peanut butter – 8 grams
  • 1 cup of soy milk – 7 grams
  • 1 cup of cooked lentils – 18 grams
  • 2 tbsp of almonds – 4 grams
  • 1/4 cup sunflower seeds – 7 grams
  • 1 cup black beans – 15 grams
  • 1 cup green peas – 9 grams
  • 1 cup chickpeas (what hummus is made of) – 15 grams
  • 1 cup pinto beans – 14 grams
  • 1 cup quinoa – 5 grams
  • 1 cup wild rice – 7 grams
  • 1 original Boca Burger – 13 grams
  • 1 Morningstar Farms Original Griller – 15 grams
  • 1 cup Quaker Old Fashioned Oats – 5 grams
  • 1 large cob of corn – 5 grams
  • 1 medium avocado – 3 grams
  • 4 oz of Tempeh (meat sub.) – 12-20 grams
  • 1 cup spinach – 7 grams
  • 1 cup green beans – 13 grams
  • 1 cup of kale – 5 grams

I would also note 2 other protein rich foods that many vegetarians (ovo/lacto vegetarians) eat that are protein rich…Dairy and Eggs.  You can eat these in place of flesh meats if you so choose.  It’s all about options.  So do, some chose not to.

July Challenge Day 1 – Vegetarian Meal Planning Resources

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Good morning!  It’s Day 1 of our July Challenge.  Hopefully you’ve already visited the main Challenge page and downloaded the July Exercise Calendar, checked out the challenge details and taken a look at the resources I posted there.  Also, today is the first day that our contest is open for entries.  One lucky person will win a Nutribullet, so make sure that you enter to win.

July challenge BWLWI know that many of you are looking for resources on how to put vegetarian and vegan meals together.  One of the main concerns that I’ve heard about is that ladies want to make sure they get enough protein.  There are a lot of great vegetarian protein sources.  Here is an article that breaks down 21 sources.  In terms of your meal planning, you want to focus on more than just protein.  Focus on having a balanced diet that provides your body will all the nutrients and vitamins that will help you to be healthy and lose weight.  Lack of nutrients is one of the problems with the standard American diet, junk food and fast food.  So much of the food we eat has very little nutritional value when you look at the amount of things like vitamins and fiber that the foods contain.

Here are some great meatless meal planning resources you should check out:

  • Eating Well has done the work for you – “EatingWell’s 28-day Vegetarian Meal Plan provides an overall healthy-eating program that meets the U.S. Dietary Guidelines for Americans at three different daily caloric levels: 1200, 1500 and 1800.”

  • VeggieMealMaker – Download their free eBook, “The Beginners Guide to Vegetarian Meal Planning” for recipes and basic vegetarian cooking tips.
  • PETA has a great 2 week Vegan meal plan available for free online.
  • Vegetarian Times Magazine has a great 4 week guide that they developed with nutritionist Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet.

  • Fit Sugar posted this high-protein Vegan meal plan.

Just a few more resources to get you started with meal planning and finding new recipes for this month!  Eat well and you’ll have the energy you need in your workouts.

Today’s Inspiration: Black Health Champions Living Long Lives

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Today’s Inspiration:  I want you to take a look at two videos this morning featuring 2 of my favorite Black health champions.  One is from 112 year old chef Bernando LaPallo (He is 109 in the video). LaPallo attributes his health and longevity to a mostly vegetarian and raw food diet and various other natural and alternative health habits.  The other is of the amazing Annette Larkins, an avid raw food vegan at 71.  She was interviewed by the Tom Joyner Morning Show in this clip.  These amazing people are two examples that show us how important healthy eating is to our longevity and that we can grow old without thinking that chronic disease is inevitable.  They are Black Health Heroes to me.

Check out his YouTube channel for other recipes.

There are many other videos of Annette on YouTube and you can visit her website.

What Is A Raw Food Diet or Being Raw Vegan?

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what is raw foodThe Raw Food diet is exactly what it’s name implies. A raw food lifestyle is also known as raw veganism.  Raw foodists eat uncooked fruits, veggies, nuts, seeds, etc.  Let’s go a bit deeper…

Technically, the food can be heated, although not over 115-118 degrees Fahrenheit (recently I’ve read as much as 120 degrees but I don’t agree). Roughly 80% of the food consumed when you are raw vegan is raw fruits and vegetables.  Nuts, seeds and sprouted grains and legumes make up the remainder. While most raw food devotees are vegetarian or vegan, there are also some that consume raw, unpasteurized milk products and eggs. I don’t agree with that due to issues with commercial cooking and pathogens in unpasteurized milk or dairy that could make you sick.

Although not originally designed for weight loss, far less calories are consumed on a raw food diet than on traditional cooked diets, so participants generally lose a significant amount of weight.  Long term raw vegans are generally lighter weight than the general population. There are other health benefits that can go along with this lifestyle. Studies have shown that cholesterol and blood pressure levels are much lower among raw food enthusiasts (vegetarians and vegans). Because fats and sodium are kept at practically zero, the entire cardiovascular system benefits. There is some risk of several types of cancers are prevented or greatly reduced by consuming raw vegetables, especially the Cruciferous family, cabbage, broccoli, etc.

At the backbone of the raw food movement is the belief that food loses vital nutrients and enzymes during the cooking process. A traditional stove and oven are not needed for this way of eating. A high quality blender, food processor and a dehydrator are the main appliances needed for food preparation. The should be of high quality and have many varied setting and accessories as they will be used constantly.

Be prepared to spend a lot of time prepping food. There are a lot of ways to prepare raw food in creative, ingenious ways, but all that planning chopping, blending and crisping takes time. Although many aspects of this way of eating are positive, some medical experts are concerned about the amount of vitamin D, calcium and B12 not easily attained with this diet. For this reason, supplements are highly encouraged. A vitamin 12 supplement is a must and you have to educate yourself so that you are getting enough essential nutrients.  Because of the restrictive nature of this diet, it is not recommended for children as it as it may not contain enough nutrition for optimum growth.  If also can be problematic for people who have had eating disorders and may be drawn to the concept of eating a very limited diet.

While some proponents of the raw food movement are very strict, many feel that there can some leeway and that every person is the best judge of what he or she can tolerate and live a healthy and robust life. Many feel that “A little raw is better than no raw at all.” There is a lot of information and support available, both in book form and online, to those seeking to investigate deeper into this way of eating. Advice on how to ease into it and what newcomers can expect, as well as recipes that go far beyond a chopped salad and a handful of nuts.

If you’d like to know more about Raw Foods, check out these sites: