The Raw Vegan Network e-newsletter
October 2005
Editor: Vickie Fisher, owner Raw Vegan Network
Welcome to the Raw Vegan Network e-newsletter. This newsletter is for informational purposes only. It is not intended for diagnosing, prescribing or healing.
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In this issue:
-Network Happenings
-Questions and Comments
-In the News:
-Health Tip:
-Recommended Reading and websites
-Featured Network Member: Kristi Lees, New Zealand
-Favorite Recipes: Peachy-Nan Dream, Banalmond Delights, Simple carrot & Sesame Salad
-Products: Juicers, distillers, dehydrators, raw recipe e-book, supplements
Please email us with your feedback about the articles and recipes, and what you would like to see in up coming issues.
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NETWORK HAPPENINGS
-We provide online raw food certifications for those who wish to expand their portfolio of expertise enabling them to serve others in there locale that wish to experience the health benefits of living a raw food lifestyle. For information: www.therawvegannetwork.com
-We also provide free contact services for people desiring help in there local area for raw food services. For information: www.therawvegannetwork.com
-Check out the “member’s events” page at www.therawvegannetwork.com/events.htm. It has the latest on what members are doing, such as raw food classes, retreats, raw food delivery, etc.
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QUESTIONS AND COMMENTS
Comment from September newsletter:
**Thanks! This is good. –James
**I enjoyed your news letter as always. I am so glad this news letter came out at this time .I needed the helpful information. It was as if you were reading my mind and there it was. Thank you so much for what you are doing for all of us that are wanting to learn more about our health. I worked in a fish market once and discovered that all fish had worms. I couldn't believe it till I was shown some that you couldn't see unless you knew how to look for them. I had to strain my eyes to see them move. The ones I saw were smaller than a thread but they were white like the fish and you had to put the fish in a colored tray to see them moving around. I used to love fish till I worked there. This fish was fresh and unfrozen. I am now a vegan. I print out your news letters and keep them for the information and the recipes that are in them. LOVE, LOVE, LOVE, them. Look forward to each one. Thanks again, Mary
Question: How do you get your protein if you aren’t eating any animal products?--Donna
Answer: This is a question I hear all the time. Besides raw nuts and seeds, fruit and vegetables contain an abundant supply of protein. People do not realize how much protein raw fruit and veggies contain. For instance, ounce for ounce, there is more protein in broccoli than in a steak.
The following is a short list of how many grams per pound some fruit and veggies contain. Broccoli:16.35, Brussels Sprouts:27.5,Cabbage:8.65, Cauliflower:12.3, Dandelion Greens:12.75, Garlic:30.85, Romaine Lettuce 7, Okra:10, Onions:7.2, Spinach:15, Turnips:15, Apricots:6.35, Avocado:9.55, Cantalope:3.6, Cherries:5.68, Coconut:24, Dates:9.75, Figs:6.84, Grapefruit:2.55, Oranges:6.84, Black Raspberries:6.4, Red Raspberries:5.4, Tomatoes:4.9 and Watermellon:2.3.
The highest-quality proteins available are plant proteins. They are easy for the body to use, low in fat, and contain no saturated fats or cholesterol. Protein in animal foods is generally associated with large quantities of potentially harmful fats and is more difficult for the body to assimilate.
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IN THE NEWS
GoAnimal.com 2005
This revealing article explains how drug companies promote a system that does not cure disease so much as it promotes sickness -- it has now progressed to the point that sickness has been redefined so that drugs can be sold to people who are actually healthy.
NEW YORK (Reuters Health) 9/23/05 - A diet free of animal products and low in fat may help trim the waistline without the task of strict calorie watching, a new study suggests. Researchers found that of 64 postmenopausal, overweight women, those assigned to follow a low-fat vegan diet for 14 weeks lost an average of 13 pounds, compared with a weight loss of about 8 pounds among women who followed a standard low-cholesterol diet. For complete article see:
http://news.yahoo.com/s/nm/20050923/hl_nm/diet_weightloss_dc
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HEALTH TIP
Sprouting
At the foundation of the live (raw) food concept is the seed. Filled with nutrients needed by the growing plant, and embedded with vital enzymes, seeds are the very core of life. All energy and life of a plant goes toward making seeds. Each seed holds vitamins, minerals, proteins, fats, and carbohydrates (starches) in reserve, awaiting the suitable environment to begin growing. When air, water, and suitable temperature are provided, the seed germinates (begins to sprout), and energy is released. Natural chemical changes occur. Enzymes are produced to convert the concentrated nutrients into those needed by growing the plant.
As the sprouting process continues, carbohydrates are transformed by the action of enzymes into simple sugars. Complex proteins are converted into more simple amino acids and fats are changed into fatty acids, which are easily digested soluble compounds. Vitamin C, along with some other vitamins found only in trace amounts in the seed, is produced in larger amounts during sprouting. In addition, the minerals in sprouts are in their natural state and are chemically bound to amino acids, so that they are easily assimilated by the human body.
Enzymes are activated in the sprouting process. Within minutes after raw unsprouted seeds are placed in water to soak, enzymes begin making the young sprouts into easy-to-digest food for humans. In sprouts, as in other uncooked foods, all the nutrients work together in natural harmony and balance for optimal use by the human body. Cooking over 107 degrees destroys this balance, breaking down the molecular arrangement of nutrients.
Plant proteins are the highest-quality proteins available, and sprouts are loaded with them. Plant proteins are easy for the body to use, are low in fat, and contain no saturated fats or cholesterol. In contrast, the protein in animal foods are generally associated with large quantities of potentially harmful fats, and are more difficult for the body to assimilate. Animal foods, especially when they are cooked, tend to produce toxic waste products when they are broken down during the course of normal digestion.
Proteins are constructed of building blocks called amino acids that act on the blood and body cells in the process of self-renewal that rejuvenates us and prolongs life. They are essential to proper digestion and assimilation of foods, cell renewal, immunity from disease and illness, rapid healing of cuts and wounds, and proper liver function. A deficiency of only one amino acid can result in allergies, low energy levels, poor digestion, lowered resistance, and premature aging. The replacement of the missing amino acid can easily result in a complete reversal of these symptoms.
Amino acids are found in abundant variety in all live foods. Sprouted seeds, beans, grains, and nuts provide complete proteins, giving you all the eight essential amino acids. It is best to eat a variety of sprouts, as each kind has a different proportion of amino acids. The amino acids supplied by sprouts can make the difference between fair health and below-average energy levels and overall well-being and vitality.
The vitamins found in fresh sprouts and other live foods are capable of sustaining us in good health as long as enough of the right kinds of foods are eaten. Right up until the moment you eat raw sprouts, it is growing and increasing in nutritional value. The nutrients remain intact until you begin chewing. Whereas other live foods, such as vegetables, contain ample supplies of vitamins, their nutrient values begin to steadily decline as soon as they are cut.
One of the most important nutrient compounds found in sprouts is chlorophyll. Chlorophyll, a protein compound, is found in green plants, including sprouts with green leaves such as alfalfa, cabbage, clover, sunflower, and radish. Chlorophyll is created in the plant as a result of a conversion of the sun’s energy, which makes it a sort of living battery. It also has a remarkable similarity to a vital component of human blood-hemoglobin. Circulating in the bloodstream, hemoglobin molecules carry oxygen to the cells throughout the body.
Unlike humans and animals, which get their energy from food, plants get their energy directly from the sun. Plants create and store carbohydrate energy as a result of the sun’s action upon their leaves, in the process known as photosynthesis. In fresh green sprouts, this energy is readily available to the human body for healing and regeneration of the cells. The chemical elements contained in chlorophyll are effective in building up the red blood cell content of the bloodstream. The chlorophyll molecule is quite similar to hemoglobin. The main difference is that chlorophyll has a magnesium ion as a nucleus, whereas hemoglobin is structured around iron.
Sprouts and dieting
Permanent weight lose can only be achieved by eating the right kinds of foods and with regular exercise. In terms of day-to-day living, the energy required to carry excess weight around and to feed pockets of fat is great. Yet that same energy is needed in order to be disciplined about eating and exercising right. When an abundance of sprouts (along with other live foods) is included in the diet, the overweight person gets a much needed rest.
Sprouts, particularly alfalfa, supply the body with a large quantity of low-calorie liquid nourishment that is easily digested and used as fuel. The body’s internal self-cleaning abilities are stimulated by sprouts and sprout juices, and overall metabolism is speeded up because it isn’t weighed down by lots of hard-to-digest food. In addition, the liquids help to flush toxins out of the body.
High protein diets tie up the body’s energy reserves in order to convert large quantities of building foods (proteins) into energy foods (carbohydrates). The high-protein dieter is usually exhausted after a few weeks.
The pungent, cleansing sprouts radish, fenugreek, cabbage, alfalfa, and clover are especially good for weight loss. Sprouted grains such as wheat are rich in energy and have cleansing properties too. Buckwheat and sunflower greens are also good choices, as they are high in liquid content and easy to digest.
Sprouts and aging
Some anit-aging nutrients that have received attention include antioxidants and a broad range of exogenous enzymes (enzymes that come from a source outside the body). A balanced live foods lifestyle with plenty of fresh sprouts offers you a completely safe source of potential anti-aging nutrients. Sprouts contain the natural antioxidant vitamins A, C, and E, along with exogenous enzymes.
Lately there has been much talk among health advocates about “free radicals” and their damaging effects on human health. Free radicals are molecular fragments with a bunch of wild electrons that can surround your body in the process. They are very unstable and tend to disrupt normal activity of anything they get close to. Unfortunately, free radicals are created by processed oils and cooked fats in the modern diet.
Antioxidants such as vitamin A, C, and E prevent the oxidation of fats in the blood, inhibiting the formation of free radicals in the body. Vitamin C not only prevents free radicals from being formed, but also keeps vitamins A and E from being destroyed. Although vitamin A is not found in any plant food, its precursor, carotene is. Carotene prevents the oils in plants from becoming free radicals while the plants are still alive.
Sprouts and live foods are excellent sources of antioxidants. In addition, limiting or avoiding altogether the use of processed oils and cooked fats will help prevent the formation of free radicals, thus preventing premature aging in the body.
Enzyme-rich foods such as sprouts, fresh vegetables, fruits, and their juices, are the most important factors in slowing down the aging clock. Meats and other heavy, cooked foods, especially those that are fatty or sugary, are deficient in food enzymes. These foods slow the rate of body metabolism and the cleansing/regenerative process. In this way, as well as by inhibiting potential carcinogens, live foods have the capacity to strengthen the immune system and help us to lead long and healthy lives.
Choosing seeds to sprout at home
Organically grown seeds come from plants that are grown without the use of man-made chemical fertilizer, herbicides, and pesticides. They are balanced seeds grown on balanced soil. It is the very balance between the plant and the soil that protects it against disease, pests, and other dangers. Nonorganically grown seeds, on the other hand, usually come from plants that are grown on soil heavily fertilized with petrochemicals. The plants themselves are sprayed with a battery of harmful chemicals to ward off weeds and pests.
Every chemical agent affects the body in some way. Not only does petrochemical farming have the short-term effect of destroying our valuable top-soil, it also has a frightening potential to destroy our health.
Jar Method of Sprouting
The jar method of sprouting is simple and reliable. Wide-mouth glass jars are recommended, as you will need to fit your hand in them to remove the mature sprouts. These jars are easy to work with and they produce far better sprouts than plastic containers do. In addition to the jars, you will need nylon mesh screening or any other non-toxic material that will allow air to circulate. Use a piece of this material to cover each jar opening, and a rubber band or jar ring to secure it.
Measure the appropriate amount of seed into the jar. Smaller seeds should just cover the bottom of the jar, while bigger seeds and beans should not fill the jar more than 1/8 to 1/4 full because sprouts expand. One pound of alfalfa seeds produce eight pounds of sprouts.
Cover the jar with the screening, and then fill the jar halfway with purified water. Allow seeds to soak for the required length of time-approximately 4 to 6 hours for smaller seeds, and 8 to 12 hours for the larger seeds and beans. After this time, drain off the water, and place the jar at a 45 degree angle, mouth down, in a place where it can drain freely. (I use the dish drainer). The small openings in the mesh screening will allow excess water to drain and air to circulate.
For best results, rinse the sprouts once or twice daily, by covering seeds with purified water for about a minute, and replace the jar of sprouts at a 45 degree angle so the excess water will drain away. Most sprouts will be ready for harvest in 3 to 7 days.
Common problems encountered with sprouting
Home sprouting is generally simple and trouble free, but as you get involved in the sprouting process, questions and problems do arise. The most frequent problem encountered in the sprouting process is spoilage. Bad seeds, inconsistent rinsing, too much heat, contaminated water, and inadequate ventilation are the most common causes of spoilage. Spoiled sprouts do not taste good, smell awful, can quickly contaminate healthy sprouts, and they have lost much of their nutritional value.
Another problem you may encounter is an occasional “hard” seed in with your harvested seeds. Hard seeds are seeds that refuse to sprout. They are God’s insurance against extreme weather conditions such as flood or drought. Even if most of the seeds produced by the plant are wiped out, there are always some hard seeds that will not begin germinating immediately, but will do so later, when conditions are favorable. Hard seeds are rare, are hard to identify, look like the rest of the seeds, but remain hard as a rock.
Temperature of the sprouting environment is another potential problem. If it gets hot outside (or inside) put a fan in the room to circulate the air.
Contamination of water used to soak seeds is another problem area. When you soak seeds in “bad” water, they can be attacked by certain microbes that cause them to grow half-spoiled. It is best to use distilled water. Adding a little powdered kelp and wheatgrass to the water used for soaking might also help by providing trace minerals and nutrients for the seeds. If the sprouts have a bitter taste or an unpleasant aroma, you may have drown them, soaked them excessively, or grown them too long. With mung beans, they become bitter if exposed to too much light, so they should be grown in the dark.
Inadequate ventilation may contribute to spoilage. At times, a few sprouts in a jar will go bad. If the rest of the sprouts are unaffected, merely remove the spoiled sprouts, wash the other sprouts, and either continue sprouting or harvest and store them.
Occasionally, harvested seeds will spoil in storage. Generally this happens when a few sprouts sitting in a little pool of water in the bottom of the storage container begin to decompose. If this happens, merely remove any spoiled sprouts that you see, and wash the others well. They should be fine as long as you don’t wait too long to eat them.
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RECOMMENDED READING AND WEBSITES
Sprouthouse.com - Look to the Sprout House for your organic sprouting seeds.
Seedsofchange.com – Certified organic seeds
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FEATURED NETWORK MEMBER
Kristi Lees
New Zealand
Early in my life I had an inherent belief that there was a strong connection between food and a person’s level of health. By the age of ten, I was already questioning the foods being put on my plate, “What was in this?” or “Where does that come from?” I can’t remember exactly what initiated the curiosity, something in me just knew that transitioning to a vegan diet was the best thing I could do for my body.
I became a research junkie, devouring any piece of health literature I could get my hands on. My new lifestyle became an empowering hobby, a passion, an enlightening transformation. Bit by bit foods where dropped from my diet or replaced with healthier alternatives. People around me would often ask when my ‘phase’ would be over or how long I was planning to be on this ‘health food’ diet. Such people had no idea of the power of a healthy, conscious diet or of the fact that these new ideals had been set in place for life.
When I was 18 I left my home town of Christchurch, New Zealand and moved to Australia. Within a few years I found myself working in an organic store where I was first introduced to the raw food movement. My boss had been living mainly raw for several years and I was intrigued at how fantastic she looked at the age of 50. I had suffered with years of digestive problems and skin issues; it sounded like a raw diet could offer some relief from all that.
I adopted my new diet with zeal; the ideas and beliefs resonated with me and I was excited at what I had found. I was Raw for about a year and a half, I was traveling a lot at the time so this way of eating was really convenient. In the initial stages it was fantastic, I felt and looked great! I was light, clear and my health issues began to dissolve. Then I got a bit extreme; I began eating mainly fruit but also ate a lot of nuts and dried fruit. Although this may sound ideal it did come with a few problems. The lack of raw greens left me imbalanced. Disillusioned I slowly started to go back to my old cooked ways.
I was suffering from a lot of emotional problems at the time and was also neglecting my health in other areas. I expected my diet to make up for that. Just because you are eating well; eating raw, it does not mean that you can neglect the other areas of your health. Life is about balance, balance in ALL areas – this I learned the hard way.
After a year of researching, reading and experimenting I have come to realize where I went wrong in my initial raw phases and am ready to start rolling with it again with my new knowledge and reflection. After just a few short weeks I am already feeling a change and remember why I loved this way of eating in the first place. For me it goes way beyond being just a diet. It is a lifestyle, a state of mind, a set of beliefs and values that determine how I choose to live my life. Eating a natural, whole food, mainly raw, organic diet just makes sense. To get the most out of your body you must put the best things in. To keep the human body running at its optimum you must supply it with the foods that bring the most nutrients and leave the least residue - raw vegan foods do just that.
In today’s society it is hard to step out of the mould and take control of your health. It is not easy to let go of all you have been told and empower yourself through your food choices. But for me, it is the only way. Break the mould; take control, live life to the fullest! I would love to help you on your journey.
As well as being a graduate from the Ekaya Institute of Living Food, Kristi is also a Yoga instructor, natural nutritionist and holistic fitness practitioner. She writes for various health magazines in Australia and New Zealand. For more info visit Kristi’s site www.kristi-trinity.com or email her at kristi_trinity@yahoo.com
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FAVORITE RECIPES
Kristi Lees
New Zealand
Peachy-Nana Dream
3 fresh ready to eat peaches
2 frozen bananas
A dash of cinnamon
Blend until smooth and creamy; eat with a spoon for guilt free, healthy, raw ice cream!!!
(You can also use berries or mangoes in place of the peaches)
Banalmond delights
1 banana
1 Tbsp of raw almond butter
Raw grated coconut
Slice a triangle out of the length of the (peeled) banana. Full the hole with almond butter then cut into 1 inch thick pieces. Roll in coconut and put in the freezer for several hours or overnight. (these are good – you might want to make more than one serve at a time!)
Simple Carrot and Sesame Salad
3 carrots, grated
1 Tbsp Sesame seeds
Half a cup of fresh Dill (this makes the salad!)
Half a cup of Tahini Dressing
Mix together and you are good to go (best serve on the side of Raw Nori Rolls)
Tahini Dressing
1 large Tbsp of Tahini
1-2 cloves of garlic
Juice of half a lemon (or use orange for a sweeter flavor)
A dash of sea salt or kelp
A little water to mix
(Keep the mix simple – you want the flavor of the dill to stand out in the salad)
Blend together and viola!
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PRODUCTS
-The Raw Vegan Network is offering juicers, distillers and dehydrators for sale. Products are available at www.therawvegannetwork.com/productindex.htm .
-Need help getting started with incorporating healthy raw food choices into your diet and maintaining the raw vegan lifestyle? Put together an entire holiday feast or a light meal. Mostly Raw Recipes by Vickie Fisher (owner of The Raw Vegan Network) is available at www.therawvegannetwork.com/productindex.htm
- In today's environment, even if you are eating all organic fresh raw fruits and vegetables you may not be receiving all the nutrients you need for optimum health. If you are not a raw vegan, then you definitely need to supplement your diet. That is why we decided to add a line of all natural health products that we believe are the best health supplements available on the market. These are available at www.myaimstore.com/pathway2health .
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FEEDBACK
-If you have any questions or comments, please feel free to email us at info@therawvegannetwork.com and we will include them in our questions and comments section. Please email us with your feedback about the articles and recipes, and what you would like to see in up coming issues.
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