Issue 1 . Sunday 14 August, 2011 | FREE
The “Golden Rule” for Athletic Performance?
% Food Pyramid no more?
Make the Best Pasta You Can Make
Raw Vegan of the Week Michael Arnstein
RawVeganWeekly From the Editor... Hello to raw vegans and raw-vegan curious all around the world!
PUBLISHED BY: Tris Curtis SP International Adelaide South Australia AUSTRALIA E: email@example.com W: www.rawveganweekly.com © 2011, Tris Curtis SP
Welcome to the ﬁrst issue of Raw Vegan Weekly – a weekly e-magazine colla�ng the week’s raw vegan news, community events and stories of interest. Our aim is to build interest in and support for raw vegans by helping to bring the global community together. As I get this publica�on further into the air over the coming weeks, let me say what an absolute honor it is to be part of this vibrant, exci�ng movement! Like many on this path, I found this way of ea�ng as a solu�on to my problems, and was soon amazed to experience so much more than I could have imagined. The great rewards of being a successful raw vegan some�mes require great trials. It can be a very diﬃcult adjustment for beginners to make, and it is a lonely life for many as they travel through the many social and logis�cal obstacles to this lifestyle. We have all been there. Good informa�on can help your cause considerably, and there is great demand for it. Currently, the situa�on for many raw vegans is similar to a person who overeats on junk food but is s�ll undernourished. There is a banquet of exci�ng raw vegan �ps, recipes and informa�on out there, and many consume their ﬁll but s�ll lack the insights and �ps to actually live this lifestyle successfully. It is unfortunately a common symptom of a fast-growing, high-proﬁt industry where many inﬂuen�al leaders are mo�vated by rapid product sales. This is to the detriment of helping raw vegans succeed longterm with realis�c advice and mentoring. As this movement grows, communi�es will come closer and support each other with encouragement and advice in raw vegan living. Whenever a new opportunity arises to help you with your raw vegan journey, I look forward to bringing it to you.
- Tris Curtis Raw Vegan Weekly
This Week’s Contents Page 4. Michelle Obama releases USDAʼs MyPlate, a replacement for the Food Pyramid.
Page 6. Could this be the best pasta in the world? Simple, delicious and extremely healthy. Learn how to make it.
Page 7. This guy recently ran 100 miles - in one day. He tells others how. Our Raw Vegan of the Week.
Page 8. The difference between raw vegans who struggle and raw vegans who thrive.
This Week’s Headlines USDA Food Pyramid Replaced
The USDA Food Pyramid, released in the US back in 1992, has been replaced with a brand new model. Reported on June 2, First Lady Michelle Obama unveiled the United States Department of Agriculture’s MyPlate. The chart is a brand new healthy ea�ng guide set to replace 19 years of the food pyramid. The accompanying website contains simple points of reference for preparing meals, with an emphasis on including and balancing the ﬁve supplied food groups. Many nutri�on blogs on the Internet have commented on the new ini�a�ve, and one posi�ve found is that it is easier to understand than the pyramid - First Lady Michelle Obama especially for children. announces the release However, a common cri�cism from both raw vegan communi�es and others is that the guide does not address the widely perceived underlying health problem: People s�ll do not understand how the body digests diﬀerent foods when eaten, and therefore cannot make educated food choices about what is healthy and what is not. And the main cri�cism remains the same as the past 20 years: Does the guide beneﬁt human health, or does it beneﬁt industry? Many raw vegans are well familiar with governments being inﬂuenced by large-scale lobbying, par�cularly from meat and dairy produc�on companies, and comments have stated this inﬂuence is s�ll obvious. The new ea�ng guide resource can be accessed by visi�ng ChooseMyPlate
Raw Vegan Weekly
United States Congress, the decision-making floor for public health education
54 year-old Obese Drug Addict Gets Healthy A new documentary which follows a 54 year-old man’s journey from obesity, drug addic�on and Hepa��s to achieving a vibrant, ailment-free body has been released online worldwide. “May I Be Frank...” documents Frank Ferrante, a Brooklyn New Yorker who seeks help from three natural healers and is placed on a program of raw vegan food and healing exercise. It is reviewed as an inspiring life transforma�on story for anyone curious in natural foods. The documentary’s website can be accessed by clicking here. Frank Ferrante
The trailer can be viewed by clicking here:
Aussie Bananas to Make Come-Back Banana-loving Australians are set to enjoy their upcoming summer with expected price drops a�er a cyclone destroyed much of the country’s bananas planta�ons back in early February.
Australian Cavendish bananas
Since March, banana supply has plummeted and demand remained the same. This drove banana prices up to a market average of AUD$20/kilogram ($9/pound). However, Michael Luscombe, chief execu�ve oﬃcer of Australia’s largest supermarket chain, Woolworths, projects a drama�c change over the new calendar year. “There’s no doubt that by November, bananas should be back in reasonable supply. Bananas might get as low as a dollar (per kilogram) again, so we will have deﬂa�on in produce.” - Michael Luscombe Cyclone Yasi approaches Very exci�ng news for raw vegans in Australia!
Australia’s shores February 3 2011
Raw Vegan Weekly
Recipe of the Week Zucchini Pasta with Marinara Sauce Could this be the world’s healthiest pasta dish? Thanks to Alicia at RawSynergyTV for sharing this amazing recipe with the world. This is a fantas�c dish if you are in transi�on and s�ll crave that comfort feeling a�er ea�ng pasta. Or - it’s great as a snack any�me, as it is all fresh, raw produce and guilt-free! What you will need is: - 2 large zucchinis - 3½ cups tomatoes - 4 ounces celery - half a large bell pepper - three leaves of fresh basil - 4 sun-dried tomatoes - 5 medjool dates
One prepared earlier!
To start with, get a spiraliser or peeler and strip the zucchini into noodlelike strips. Place in a bowl. Place the tomatoes, celery, bell pepper, basil, sun-dried tomatoes and medjool dates into a blender and blend into a sauce. Pour the source over the zucchini. That’s it! Extremely easy, extremely delicious and extremely healthy! Alicia’s full recipe video from RawSynergyTV (click to play):
Raw Vegan Weekly
Alicia from RawSynergyTV
Raw Vegan of the Week Michael Arnstein Ever thought about running 100 miles? This guy did it - in a day. Arnstein was born in Livingston, New Jersey and ran track in high school. Since then he has run compe��vely for 20 years and recently changed to a vegan raw diet to improve his performance. His most recent athle�c achievement was winning the Vermont 100 Mile, covering an epic 100 miles on foot in a �me of 15 hours and 26 minutes. He is also an accomplished marathon runner, se�ng a personal best of 2:28.29 in 2010. Arnstein works in the jewelry business and is married with three children. A�er experiencing much success in his athle�c and personal life resul�ng from his diet, Arnstein now helps others to embrace natural, healthful ea�ng by “promo�ng be�er health through increasing the intake of fresh, natural fruits”. “Everything we need for op�mal health is found in nature, in its natural state.” Check out his website: The Fruitarian Blog Here are a few of Arnstein’s videos from his YouTube channel, click on any of them to play:
His everyday life
Arnstein winning the Napa Valley Marathon, California, in March 2010
His discovery of natural foods
“Fruit is Fast Food!”
Raw Vegan Weekly
In-Depth Story The “Golden Nugget” of Athletic Performance
The recommended caloronutrient ratio for athletic performance
Dr Douglas Graham
- Focus on easy-to-digest carbohydrates - Limit fat intake to within 10% total calories Athle�c performance is a popular topic among raw vegans, with a constant push for self-improvement as well as to demonstrate the diet’s athle�c poten�al. However, with raw vegan athletes domina�ng a range of strength and endurance events, it leaves a lot of brand new vegans who experience lethargy and cloudiness scratching their heads. This polariza�on begs the ques�on: Is there something athle�c raw vegans are doing that strugglers are not? Or vice versa? And – regardless of our physical ac�vity or ﬁtness level, what can we learn from these athletes to experience more stamina and clarity in our day-to-day living? Dr Douglas Graham, a raw vegan performance coach – who has advised with numerous professional athletes, including the United States Olympic track team – emphasizes a measurement known as the caloronutrient ra�o. The caloronutrient ra�o is a simple measurement to work out how much of your diet is made of carbohydrates, proteins and fats. This is measured in percentages of your overall caloric intake.
Raw Vegan Weekly
Many health food stores sell raw vegan ingredients extremely high in fat
For athle�c performance, the main focus is taking in enough carbohydrates to fuel our physical ac�vity, and this is equally important to maintaining our hydra�on and salt levels. The key is not only making sure to eat enough carbohydrates, but make sure they can be assimilated into the body. For the best form of carbohydrates, we are looking for a sugar that best matches our nutri�onal needs and can be absorbed as easily as possible. Each substance we consume takes diﬀerent lengths of �me to be absorbed. For instance, when we breathe in air, it is very easy to assimilate – it becomes us instantly. When we drink water, it takes only a few seconds to assimilate and become us. When it comes to food: Fruit assimilates in a few minutes. Vegetables assimilate in a few hours. Starches take 12-24 hours to assimilate. Proteins takes 24-36 hours. While cooked food can take an eternal 36-72 hours, or some�mes even more. By looking at the �me it takes to digest something, we can see that some foods take mul�ple days to become us and some take only minutes. As our food source becomes more naturally pure, the amount of diges�on required goes down. By looking at diges�on, we can see that the purest form of carbohydrates come from simple sugars in fruit. This is the main reason why Dr Graham advocates at least 80% of our calories come from fruit sources.
The process of assimilation where, 1) food is eaten, 2) collects in the stomach, 3) enters the small intestine, 4) nutrients are absorbed into the bloodstream and then 5) nourish all cells through the blood.
These sugars require only moments in the stomach before they pass into the small intes�ne. From there, they can assimilate into the bloodstream and begin nourishing the cells. The en�re, unhindered, process from ea�ng to being energised takes only a few minutes. A very rapid net gain in energy! Eat For Net Energy, Not Gross Energy If we want to have maximum energy, we need to consider the concept of net gain with our dietary intake. This becomes apparent at any Christmas or Thanksgiving gathering, where people can eat thousands of calories and then desire sleep! When we eat food, 10% of the fuel goes to running our brain and central nervous system. 20% goes to running our glandular system and our organs. 30% goes to the muscles to fuel physical ac�vity. This energy will be allocated no ma�er what diet we eat, as these func�ons are essen�al for life. However, the energy required for diges�on can be controlled through the diet we choose. On a standard American diet of cooked animal foods, about 40-50% of total calories consumed goes towards diges�on. This means half of the energy eaten is spent making it energy! However, on a conven�onal raw food diet, diges�on is simpliﬁed and the amount required to digest is closer to 20-30%. On a fruit-based diet, the percentage is much lower again. So – the more energy we take in, and the less diges�on the food requires, the more energy we have overall. Why do so many raw vegans have an energy problem? There is another issue that is par�cularly rife within the raw vegan community. Despite a raw diet,
diges�on is made very complicated through the intake of too much dietary fat. When simple sugar is eaten, it moves into the diges�ve tract and is absorbed into the bloodstream. However, with a high presence of fat the sugar becomes insulated in the blood, and is unable to nourish the cells. As excess fat con�nues to enter the body, and more sugar backs up in the blood, it creates a range of blood sugar issues such as elevated candida, chronic fa�gue and diabetes. How much fat is too much in our diets? We require fat for the essen�al func�ons of conserving heat, absorbing shock and protec�ng our nerve ﬁbres. These func�ons are easily catered for with a fat intake of about 5% of our total calories. If our fat intake rises higher than 10% of our overall calories, problems begin to arise with our ability to digest sugar – our main energy source. Our bloodstream takes in more fat than it can eliminate, and as our bloody becomes fa�y, our body can no longer deliver oxygen to the trillions of cells in our body. Another thing to consider is that excess fat o�en takes a full 24 hours to clear from the blood a�er it is eaten. In this �me, our body’s metabolism cannot run properly. This means that a fruit salad you might eat today could struggle to reach your cells because of the excess fat you ate yesterday.
Raw Vegan Weekly
Looking at the caloronutrient ra�o, this means ea�ng about 80% carbohydrates and 10% fats. As for protein, plant foods average 10% amino acids and this is suﬃcient for the body. These three percentages are what created what is known as the “80/10/10 diet”. By ea�ng more than 10% fat, the body becomes malnourished and hungry because the cells cannot receive the glucose they need. By this �me, the body resorts to breaking down fats into glucose, a toxic and highly ineﬃcient process. This is the primary reason why many raw food eaters experience diges�ve diﬃcul�es, “head spaciness” and a range of blood-sugar problems. As a raw vegan, you will thrive when you eat suﬃcient sugar for the day’s ac�vity, provided you make sure your fat intake doesn’t stop the sugar being assimilated into the body. Why Does It Happen To Raw Foodies? The main reason for our raw vegan energy crisis is social. Nature tends to provide foods rich in carbohydrates and low in fat. However, the raw foods culture o�en pushes a diet higher in fat than the Standard American Diet! The Standard American Diet, including animal products, ranges from 40% to 50% of calories from fat. The average raw foodie actually eats about 60% of their calories from fat. Why is this? The raw food movement is intensely focused on transi�onal foods. The most common way someone starts a raw vegan diet is to create vegan versions of their old favorite foods. Beginners hear “vegan is healthier”, and while this statement is generally true it stops many from ques�oning how healthy their vegan diet is.
Raw Vegan Weekly
Raw vegan gourmet ingredients are extremely fa�y. The common raw foods ingredients, such as nuts, seeds, avocados, olives and coconuts all contain at least 75% of their calories from fats. While these ingredients are recommended once or twice a week, many raw foodies use these products as a daily staple. Despite being from plant foods, the fat amount of gourmet raw vegan is s�ll equivalent to a diet of burgers, fries and cakes. What Is the Solu�on? Learn how to sa�sfy your hunger with low-fat fruits and vegetables. Ea�ng raw, fresh fruits and vegetables - with a small amount of nuts, seeds and fa�y fruits – provides just enough fat for your nutri�onal needs without stun�ng your ability to absorb sugar. The simple way to do this is to eat as many fruit calories as you comfortably can. Sports drinks are a fantas�c way to fuel yourself while ac�ve. Instead of buying a Gatorade, you can do something like blend a watermelon and pour it into your drink bo�le. For a big energy hit, you can blend some medjool dates with water and carry a sports drink with 2,000 calories. Raw veganism can make you more comatose than ever, or more alive than ever. It depends on how you do it. If you want to feel fa�gued, focus on fa�y transi�onal foods – if you want to be an athlete, or at least feel like one, focus on high calories fruits and vegetables. To be the best athlete you can be: fruits and vegetables, nothing else, as much as you want.
Thank you for reading!