Rawsome Lifestyle Coaching

I struggle at times with the food we serve at the cafe. Don’t get me wrong. I know we have the freshest most organic alive food options on the island. But I also know it’s not the food I eat on a daily basis. It’s too rich for me. However, if I think back 5 years ago, it would have been exactly what I desired to eat on a daily basis when I first starting eating live plant-based food options.

It’s an evolutionary process and when we first start eating live plant-based food, we naturally gravitate to the foods that approximate the foods we know and love from our days of eating a Standard North American Diet that may have been primarily animal-based. So of course we have fun making burgers (made from nuts and mushrooms and zucchini) and topping them with cheese (made from cashews) and bacon (made from coconut).

And of course our desserts are to live for. All raw desserts tend to have a base made predominantly with nuts whether cashews, macadamia, walnuts, almonds, pecans, or coconut and dates and/or other healthy sweeteners. I know they are better than desserts traditionally made with white flour, butter, and refined sugar, but a dessert is an extravagant extra that should be consumed in moderation.

When your taste buds come alive for the very first time when you start eating live plant-based food, it’s natural to want to design and create food alternatives that are bursting with fat and sweet and savory and spicy. You want more than just salads. In all honesty, the foods often found in raw food eateries are ‘gateway’ foods. Foods that will lure in the unsuspecting North American Standard Diet consumer and tempt them with flavours and textures that are familiar but more alive and vibrant.

The longer one eats foods that are simpler and more alive, eventually the naturalization of the foods becomes more alluring. What I mean by that is eating foods that are in their natural state with little adornment and enhancement. Foods that are simple, less complex, and pure. Less combining, more mono-meals (meals made up of one kind of fruit for example) and less spices and fatty sauces. Foods that are cleaner. The fastest kind of food we know is raw food – simply going out to the garden and picking fresh fruit or vegetables and eating them just as they are. Rain soaked and sun drenched and brimming with the flavour intended. One of my favourite meals when we owned acreage was to pick the fresh tops and flowers of kale plants and just filling up on them. Nothing added. No plating required. Just pick and nosh. Or consuming strawberries right off the plants in the garden. So sweet and intensely flavourful. Nothing compares.

Now I’m not suggesting if you decide to eat live plant-based foods to stop frequenting raw food eateries. In fact, they are a delicious alternative to what you can and do prepare in your own home. What I am suggesting is to always look for the best alternatives possible in order to feed your internal environment. You deserve to strive for a ’10′ most days when considering what to consume. Your body deserves it. That means looking for upping or replacing your usual patterns with ones that reach for optimal nutritional support and value. Options that are value-packed in terms of nutritional input and ultimate gain. Gain that is not in weight but in supplemental support for your heart, body, soul, and mind.

Gateway to Health

1. First and foremost is to always drink plenty of water. Water that is fresh and clean and preferably not in a plastic bottle. Water can be very alkalizing, however, bottled water leans more to acidic due to the leaching effects from the plastic. More often than not, the water you get out of your tap is perfect for your body. It replenishes and revitalizes. It’s pure and simple.
2. Juicing is fresh. Taking fresh greens and/or fruits and juicing will allow your digestive system to relax and gently absorb the nutrients. If you don’t own a juicer, you can blend fruits and vegetables and separate the liquid from the pulp by using a nut milk bag to create a juice that will be nourishing and alive.
3. Smoothies are a great way to get greens into your diet by blending with fruits and making creative combinations. It also provides you with fiber and makes an easy and quick way to have a meal that can last a few hours. Blending an entire blender carafe of veggies and fruit with some water will definitely be breakfast and snacks in a low calorie way. It is also possible to add in some supplements like powdered wheatgrass or spirulina or chlorella or hemp powder to boost your nutritional intake. The aim is to up the greens and limit the fruits over time which will reduce the caloric input and up the protein intake.
4. Embrace salads and the versatility of this meal concept. Gone are the days of iceberg lettuce, some shredded carrots, and a slice of tomato. Welcome vegetables into your life. Whatever may be in the refrigerator now can be in your bowl. And the bigger the better. Chewing slowly and deliberately also aids in digestion, allows your body to absorb the nutrients in a more considerate way and you will feel fuller.  Including the following vegetables into your salad will provide you with a protein dense meal.

The shift in eating from a Standard North American Diet to a gourmet live plant-based diet to one that is made up primarily of fresh natural live organic produce is one that can be adopted in stages and over time. It takes practice and mindfulness. It suggests thought and consideration. If we take the time to consider our external environment by thoughtfully choosing what to wear on a daily basis we should take an equal or preferably greater amount of time considering the state of our internal environment and what will feed it best and most healthily. We can wait for a health crisis or we can be proactive and build our immune system by making choices that will nurture rather than deplete.

We can start by making one decision at a time, one day at a time. One day it may be replacing your yogurt-based smoothie with one composed of fruits and vegetables only. Another it may be drinking only water between meals rather than a soda. And yet another may include choosing a live plant-based dessert for your weekly treat rather than a white flour enriched sugar option. The choice is yours as is your health. Consider which gate you would prefer to enter on your pathway to health.

Curry Salad

I love Indian food and often crave some curry with my salad.  Here is a way to have a curry that is made with fresh vegetables and a thicker sauce, offering a taste of a traditional cooked vegetable curry in a more ‘alive’ state.

Chop the following ingredients into bite-sized pieces and place into a large bowl and mix with a spoon.

• 2-4 carrots – depending on the size
• 1 cup cauliflower
• 1 cup broccoli
• 1-2 medium zucchini
• 1 cup fresh or defrosted frozen peas and corn

Blend together the following ingredients to make the sauce:

• 1 orange – squeezed
• 1-2 tsp curry powder
• 1-2 tsp cumin powder
• 6-10 sun-dried tomatoes packaged in oil – rinse
• 4 T Tahini
• Water – added for desired thickness

Blend all ingredients until a thick sauce and pour over the vegetables in the bowl. Serve as is or over a green salad. Accompany with a small serving of curry rice and lightly drizzled with Tahini dressing.

Curry Rice
• 2 cups cauliflower
• ¼ tsp salt (or more – to taste)
• 2 sliced green onions
• 1 cup peas (fresh or frozen)
• 1 tsp cumin
• 1 tsp curry

In a food processor finely grind cauliflower. Place in a bowl. Stir in salt, green onions, peas and spices. Serve with curry salad.

Tahini Dressing
• ¼ cup Tahini
• Juice of 1-2 squeezed lemon
• 1-2 Medjool dates or 1-2 T maple syrup
• Grated fresh ginger (1 inch size)
• Salt to taste
• Water for desired thickness

Use a blender. Put all ingredients in then slowly blend until smooth.

So I have been having some issues with my body. Seems that working 12 hour days in the cafe is taking its toll on me. I found myself with a wonderful practitioner who took one look at me and said it was evident that I am taking great care of my internal self. However, my external self has been taking a beating and all the good I’m devoting to the internal can’t completely heal and make accommodations for the external.

I realized I was counting on my live plant-based diet to cut down inflammation (which I believe it has) and basically to see me through whatever ails me, until I have time again in my life to devote to the more physical side of my health. I was reminded of a December Facebook post from Michael Moore, of Bowling for Columbine fame, in which he wrote about walking. He just decided to go for a walk which turned into walking everyday. As a result, he began to lose weight and generally feel better.

I have been a treadmill user, especially in the winter months. But since returning from Bali, I just couldn’t bear being in a gym on a machine. So I’ve re-introduced walking as a daily practice. It’s very dark out, though the morning skies are lightening this week, when I’m out on the paths. And even though I often would prefer an extra hour in bed, by the time I’m getting home and doing my stretches and some yoga poses, my body is thanking me. I feel like I’m putting that good internal nourishment to some use. And as the adage goes, “if you don’t use it you lose it.” Definitely with our bodies, if we don’t build in some kind of daily movement and stretching our bodies will constrict, tighten up, lose flexibility, while losing muscle mass and bone density.

There is a symbiotic relationship between our internal (what we consume) and our external (our physical performance). When I took the eCornell Certificate in Plant-Based Nutrition course one of the units was on Athleticism presented by Brendan Brazier. Brendan believes that the better your nutrition the better your recovery from exercise – something he describes as net gain and biological debt.

The ‘net gain’ of food is the term I use to describe the energy and usable sustenance the body is left with once food has been digested and assimilated. Unfortunately, most foods in the average North American’s diet require almost as much energy to assimilate as they contain. They therefore have an extremely low net gain.

I use the term ‘biological debt’ to refer to the state that the body goes into after energy from stimulation is dissipated. Often brought about by eating refined sugar or drinking coffee to gain energy in the short term, biological debt is a state of fatigue. . .  a state most North Americans are accustomed to living in. For long term health and vitality, we need to understand the difference between two types of energy. One is obtained from stimulation and the other from nourishment. – Brendan Brazier

So what does one need to do? According to Brazier, focus on eating natural whole food, with raw and sprouted (alive) being best as it is less stimulating and more nourishing. Stay away from energy bars which are no better than candy bars – high in calories and they fatigue the adrenals resulting in a short term high but a long term depletion. And no need to drink sports drinks that are simply flavoured sugar water. Instead go to the best natural source around, coconut water, which is rich in electrolytes. Avoid acid forming foods like animal-based protein and whey protein. They increase inflammation. We often believe that we haven’t had a good workout if we don’t hurt the next day. The reason we often are hurting is more to do with the foods we consumed after the workout (acidic rather than alkaline) rather than the workout itself. Less acidic = less inflammation = greater mobility and functionality = stronger muscles.

I’m never going to be an elite athlete. I’m just looking to find balance in my life. And I’m looking for the most nourishing and gentle way possible to nurture my body both inside and out. I realize there is more to being a healthy human than just focusing on the food I eat and the exercise I engage in on a daily basis. But for now, I’ve set my priorities on these two aspects of my being. We all need to start somewhere. Small steps. So what is the first small step you’re willing to take today?

Arriving at one goal is the starting point to another. - John Dewey

Coconut Water

At Rawsome Living Foods Cafe and Juice Bar we make a number of smoothies and shakes using coconut water that we purchase from Organic Lives in Vancouver BC which is raw, unpasteurized and certified organic. Elaina Love has a short video which shows you how to open your own young Thai coconut rather than buying it pre-packaged. It’s sweet, it’s refreshing and:

• Contains 5 essential electrolytes and 15 times more potassium than average sports drinks
•  A significant source of Magnesium & Manganese
•  No added sugar
•  No Preservatives, No Additives
•  Pure coconut water, not from concentrate

It’s all about making choices. Obviously we each think our own personal choices are the best ones, particularly when it comes to food consumption. As humans we have a great ability to rationalize our choices – i.e. ‘If it’s local it’s better, even it if is animal-based.’

Certainly eating a chicken that has been allowed to free range feeding on grasses and grubs in the surrounding environment as opposed to raised in a chemically induced stupor in a factory is a better choice. However, one should be in touch at the very least with the ethical issues that come with making choices between animal-based versus plant-based food options. For example, consider this environmental fact when eating meat: 1 kg of meat equals 1 year of showers.

Reducing the number of additives and chemicals into your blood stream is paramount in the decisions one should make with regards to food. In addition, if there is a choice between packaged processed foods and foods that are still in their whole and natural state, it’s pretty obvious which is the preferred option to go with. The following illustrative depiction is a case in point.

In our fast-paced consumer focused society, being able to walk down an aisle in the grocery store, pick out ready made meals and treats, and be able to spend more time on important things like social media is highly appealing. Walking through the produce section and having to determine what is best (organic or non-organic) and then know how to cook or prepare that food or to find recipes to instruct you how, (into something other than just biting into it and being done with it), takes time, incentive, ingenuity, and patience. Before leaving what is best – organic or non-organic – absolutely without a doubt ONLY EAT ORGANIC APPLES AND CELERY.

And then there is the whole issue of ‘where do I get my protein?’ It is amazing how obsessed we are as a population with protein when in fact we actually need so little protein – 7% of our daily intake of nutrients needs to be protein.

There needs to be less concern with individual nutritional ingestion and more investment in the total picture of health and well-being and how best to make the right choices in that regard. That investment is a result of thoughtful consideration and priorities. It means you are investing in yourself and family with mindful intent and purpose which includes considering environmental impacts, adopting preventative approaches to one’s future health, supporting organic and sustainable farming practices, and ultimately living with integrity.

No matter what your choices are, there are economic variables which may impact what is considered affordable. If you have a large family or you are on a fixed income, only purchasing organic produce may be prohibitive. It is important to consider the best option you have available to you. If local produce is for sale but it is not necessarily organic that is a better option than opting for non-organic produce from another country or a can of peas, for example. Ensuring your food choices are whole, fresh, and in their natural state is the primary alternative. To find out which fruits and vegetables are safe to consume and which ones are not, go to the Dirty Dozen Foods. It may also mean shopping at local farm stands or joining a food cooperative in order to find more affordable organic produce.

Even when making live plant-based gourmet food, we have been seduced by the food pornography that abounds. Food that is made to look like cooked versions of things like a bacon and cheddar cheese burger is enticing and may win some traditional animal-based eaters over to the other side of plant-based food. However, it isn’t necessarily clean and less fatty than its traditional counterpart. The nuts, seeds, fruits, and vegetables that have gone into making these tantalizing teasers have undergone a transformation, albeit processed at less than 105 degrees. Again, what is the better choice? I would opt for the alternative in this photo, but ultimately what is the optimum choice?

When we look at, for example, cancer fighting foods, we don’t see pictures of packaged, processed, canned, nor altered food choices. We see food in its pure unadulterated state.

Seeing our foods in their totality, viewing our life in its totality, considering options in their totality is a sound and reasonable choice. When we purchase clothes, cell phones, apartments, cars, televisions, and any number of ‘things’ that we accumulate in our lives we always weigh the pros and cons, we consider how we will be viewed by others, we contemplate our budget, we recognize worth and value. In short, we spend more time weighing options and making choices when it comes to inanimate items and accessories and less than when we purchase food which we ingest daily and has considerable impact on our ultimate health and well being.

Our planet has reached a time of crisis. We have a shortage and diminishing supply of clean water, fertile soil, and pesticide free produce. We have increased cases of autoimmune deficiencies, diabetes, high blood pressure, heart disease, obesity, cancer, and other health and mental health issues. We have superior technology and ways to inform others and connect with the research. We have more information at our finger tips than ever before and still I’m stymied by the food choices people make when it comes to something as basic and crucial as one’s health and well being.

Perhaps where we have failed our society is that we offered choices. Choices that on the surface appear more economical, more vitamin enhanced, and less time consuming. And yet when we dig deeper those choices in fact add to the bottom line of the pharmaceutical industry. Those choices have fabricated supplements and taken away our responsibility to care for and consume whole natural foods. In fact, those choices are keeping us away from our roots and a connection with the planet, with others, and self and placing us in isolation, in front of technology, and misguided priorities. Time that could be better spent on making choices with our health in mind. What choices are you making today?

Rawsome Power Balls
(Popular at Rawsome Living Foods Cafe and Juice Bar – makes 3-4 dozen 1-ounce balls)

Ingredients:

• 2 cups almonds (not soaked)
• 1 cup walnuts (not soaked)
• ½ cup shredded coconut
• 2 T Emerald Guardian Powder

(or any other superfood powder like spirulina or chlorella or barely grass or wheatgrass powder)

• ¼ tsp salt
• ¼ tsp vanilla powder
• 1 tsp cinnamon
• ¼ tsp nutmeg
• 30 Medjool dates (pitted)
• ¼ cup hemp hearts
• ¼ cup soaked and dehydrated pumpkin seeds
• ¼ cup soaked and dehydrated sunflower seeds
• ½ cup Goji berries

Directions:
In a large food processor grind the almonds until like a flour consistency. Add the walnuts and grind up finely. Add the coconut and grind. Add in all the powders and spices and grind. Finally add in the dates and grind until it sticks together. Pour into a bowl. Add in the remaining ingredients (hemp, pumpkin and sunflower seeds, and Goji berries) by hand. It is best to just use your hands to knead the remaining ingredients in. Form into 1-ounce balls. Can be refrigerated for up to 2 weeks or frozen for up to 3 months.