The Raw Vegan Network e-newsletter
October 2007
Editor: Vickie Fisher, co- owner The 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
-In the Garden
-Wise Choices
-Walking the Walk
- Food for Thought
-Restaurant Review: Char Surratt, Raw Vegan Network member, NM
-Featured Network Member: Tiffany Hillman, Phoenix, AZ
-Favorite Recipes: Pistachio Hummus, Tri Color Custard
-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
-The Raw Vegan Network provides 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
**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
**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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IN THE GARDEN
*Get ready to plant! The fall season is a wonderful time to plant trees, shrubs, bulbs and perennials. The cooler temperatures are helpful both to the plants and those who plant them. After planting them, remember to water and fertilize the plants.
*Just before the first frost hits, pick the not-yet-ripe green tomatoes. Place them in a paper bag with some apples. They will ripen just as sweet as if they were on the vine.
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WISE CHOICES
*Choose tea over coffee. Three good reasons to choose tea: Tea has less caffeine than coffee (most herbal teas have no caffeine). Teas do not have the tannic acid that coffee has. Tea has antioxidants that coffee does not have.
*Just as a plant may grow slowly, with fruit not appearing for weeks, months, or in some cases years, so bitterness deep within a person may not produce fruit for some time. Eventually, however, that fruit will appear—and unfortunately, it sometimes appears in the form of a disease or symptom of disease.
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WALKING THE WALK
Apart from an excellent pair of walking shoes and appropriate clothing, you may want to consider taking along the any of the following “gear” as you walk for exercise.
Whistle: if you walk alone or on wilderness trails, take along a whistle. It can alert others if of trouble or if you get lost.
Accessory or pocket for ID: Remember to wear clothing that has a pocket of some type for ID and keys.
Cell Phone: It’s always good to carry a cell phone in case of an emergency.
Heart rate monitor: this could help you stay within a good “heart rate zone” as you walk or run.
Pedometer: if you want to check the distance you are walking, strap on a pedometer.
Map: if you are walking while on vacation or a business trip, its good to have a map along with you.
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FOOD FOR THOUGHT
Fruit was the staple in Biblical time and has been for the Israelites for thousands of years. Grapes, figs and pomegranates are three fruits mentioned frequently in the Bible. Other fruit include apples, apricots, berries, melons, dates and raisins.
Grapes are very a rich souse of nutrients. Purple and red grapes are rich in anthocyanin, a form of flavonoid that functions as a n antioxidant. Grapes have been shown to fight tooth decay and to stop viruses. They are high in caffeic acid, a substance shown to be a strong cancer-fighting agent. They are high in resveratrol, an antioxidant that helps protect the heart and blood vessels. Grapes are high in a number of minerals and vitamin A, B and C. They are low in calories and have virtually no fat.
Figs were also abundant in Biblical times. They have numerous health benefits and are high in fiber, magnesium, potassium, calcium, manganese, copper, iron, and vitamins C and B6. They have been used around the world for centuries to help fight countless diseases, including skin cancer, constipation, scurvy, gangrene, boils and liver ailments. Dried figs are high in sugar and can have a laxative effect, so don’t eat too many at one time.
Pomegranates have been grown Israel for thousands of years. According to Jewish tradition, they have 613 seeds when fully mature- the same number as the number of laws God gave to the Israelites. Pomegranates are high in potassium and vitamins B and C, copper, magnesium and fiber.
A number of citrus fruits are also popular in the Middle East, as are berries, apples and apricots.
Apples have been shown to have numerous health benefits, but most of these apply to eating fresh apples that have been organically grown and packaged without pesticides, chemicals or waxes. Eating two or three apples a day can greatly boost the body’s protection against heart disease.
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RESTAURANT REVIEW
Char Surratt, Raw Vegan Network member, NM
Here’s a raw vegan café worth knowing. It’s located in the heart of downtown Santa Fe New Mexico and offers a tranquil hidden retreat of an upscale, urban, Zen like atmosphere. Lorin Parrish is the business owner and the Executive Director of both the Body Café and the New Mexico Healing Arts Center.
She is a practicing raw/vegan/vegetarian and a self-taught chef who, with the help of visiting raw chefs and local clients have developed an impressive array of over 100 recipes for her café. Over 90% of their ingredients are organic and she attempts to use locally grown produce and products whenever possible. They offer a variety of organic smoothies, juices, elixirs, salads, desserts and soups.
I’ve had the pleasure to try their Raw Pizza, Raw Veggie Burger, Energy Raw Soup, and Raw Berry Pie dessert. Everything was beautifully presented and the portions served were ample enough for sharing. All of her salad dressings are made in house with no hidden or artificial ingredients.
The café also offers and supports a locally produced Kombucha Elixir called Santa Fe Teas by one of their chefs named Ezra. He states brewing a large flat mushroom/fungus like organism over a 9 to twelve day process creates it. Kombucha he believes promotes overall health, energy and overall healing and can be traced back over 2,000 years to China, Russia, Japan and Korea.
The café, which began 50% raw with no stove, a hot plate and a cappuccino machine, now offers cooked vegan and non-vegan menu items. It was Lorin’s vision to diversify her menu to create an inclusive atmosphere allowing friends and family to enjoy a meal together. Lorin believes and promotes community, happiness, health, and balance in every one of her businesses.
She shared that over 20% of her clients are over 70yrs of age. They appear vibrant, in shape, and happy enjoying many of the services her businesses offer. Depending on the day of the week, you can also enjoy of one the many anticipated concerts advertised and offered at the Body Café. They have space that allows approximately 180 people to comfortably enjoy a night of live musical entertainment.
The Body Café also offers a yoga studio with many types of classes for adults instructed by professionally certified teachers, a spa, boutique, workshops, kid care and many musical concerts.
To see a full menu, list of spa, the entertainment schedule or if interested in finding out more please visit: http://www.bodyofsantafe.com
To contact Ezra owner/creator Santa Fe Kombucha email sftea@hotmail.com
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FEATURED NETWORK MEMBER
Tiffany Hillman
Phoenix, AR
My name is Tiffany Hillman. I am a NASM Certified Personal trainer, an Ekaya Institute of Living Food Education Certified Raw Food Nutrition Specialist, Raw Food Chef and Raw Lifestyle Coach and a loving wife to my husband George.
Fitness has always been a passion of mine. In my life’s journey, becoming a Personal Trainer was a natural progression. However, before choosing to do what I love for a living, I worked for a corporation like many of you who are reading this. Even when I worked in corporate America, I was always the one in the office that people would come to for exercise advice. This was a small example of the new life I would awaken to and the attributes that would allow me to be successful in the field of personal health.
Two years ago I discovered a new passion the Raw Vegan Lifestyle. The combination of Fitness and Raw Food has changed the quality of my life tremendously. I am now physically, spiritually and mentally healthier. I recognize that I’ve been blessed with the opportunity to give back to the universe by inspiring people on their journey of health and fitness.
Prior to becoming established as a Personal Trainer and Raw Food educator, I worked as Executive Assistant. I was extremely stressed, overweight, and living on a slightly healthier vision of the Standard American Diet. I was sick all the time and suffering from adult acne and acid reflex, in addition to depression, anxiety and constant worrying. Like most people working in that type of environment, I was subject to emotional eating and constantly riding the sugar rollercoaster - peaking and then crashing. Additionally, because of the long hours that I worked, most evenings, George and I would go out to dinner.
After eating out, my body would shut down like clockwork. As soon as I got in the car after eating a meal, I would fall right to sleep - even a vegan meal (cooked of course). My body needed to shut down so I could digest the meal. My personal favorite foods didn’t support my health and took a great deal of effort for my body to digest. Pizza was a big problem for me. Pizza from a very young age is connected to fun and parties. I would continuously eat pizza on Friday evenings as a reward for getting through another difficult work week. However, I would pay the price for many days following that meal, in the form of digestion problems due to lactose intolerance.
Over five years ago I got sick in tired of being sick and tired and left corporate America to return to school. I decided to study Exercise Science and pursue my dream of being a Personal Trainer. This was when I started to take control of my life. I did research to find out some of the causes of ailments that may be connected, not only to eating, but also to the cleaning products that I grew up on and was still using in my own house. Eliminating toxins from my home made it a healthier environment. My husband, George, and I both felt that it helped relieve some allergy symptoms.
As our awareness of chemicals used in home products broadened, we became more conscious of the products that we brought into our home. We understood that the chemicals we used in our house also entered our bodies and created countless maladies, illnesses and allergies. It is not widely understood, but the hazardous chemicals that touch our skin are absorbed into to our bodies. The human body is like a sponge, absorbing whatever it comes in contact with.
As we purified our exterior environment, it was time think more specifically about what we were putting into our bodies directly – as well as the effects that those choices were having on our health and the environment.
George and I had both experimented with vegetarianism years before we met, so the decision to give up meat for a month wasn’t much of a stretch. That month rather quickly turned into a year. We both loved to cook, so we’d take turns making delicious vegetarian meals for each other and wowing friends at dinner parties. At that time we were still eating a significant amount of processed foods. This includes the soy products that I now think of as transition foods, such as fake meats and also frozen vegetarian meals. Unfortunately, switching to these products didn’t produce any improvement in my health. As a matter of fact, the tendency to be lactose intolerant seemed to become worse. So dairy fell by the wayside and we adopted a vegan lifestyle. Giving up all things dairy was extremely hard for me. I loved cheese, ice cream, yogurt and butter. However, when I eliminated dairy from my life, I really started to see improvements in my health. My adult acne and eczema started to clear up.
After about six months of being vegan, I realized that I was addicted to sugar. This part of the journey was a lot like coming off of an addictive drug. Luckily, it didn’t take very long for the desire to go away. After a few months, I discovered stevia, agave nectar, and grade B maple syrup. After introducing these sweeteners to my diet, I no longer needed sugar.
The first vegan year was coming to a close and we both felt great. A friend of ours had just completed the Master Cleanse and spoke of how amazing they felt being able to shut down the bodies digestive system and allow the body to detoxify and heal itself. George and I decided to begin with a 30 day fast. The first four days were the hardest. Half way though our fast we decided that we were going to go raw. All of the free time that we created by not preparing or eating food, we spent online searching everything they could find on the Raw Vegan Life Style. We also bought countless books on the subject.
During the fast George lost more than 60 lbs and I lost 20 lbs. Although some of that weight returned once normal eating habits resumed, the bulk of that weight never returned. We became much healthier by loosing all of the fat and toxins released during the fast. In fact, we are constantly told that we look younger then we really are. We have more energy and we don’t need to drink coffee. I don’t suffer from any of the ailments that I did when I was on the Standard American Diet.
Although my raw food journey has been amazing, it does have its’ challenges. Just like working out consistently or moving towards any goal, it requires a certain amount of discipline. Changing your eating habits will require that you make a new set of choices each day. Cooked food is addictive and can be just as difficult to give up as alcohol or nicotine. Newcomers to the raw food lifestyle must be patient with themselves and understand that they may fall off the raw wagon a few times. Don’t become overly frustrated and discouraged. Recognize magnitude of the change you are making and allow yourself room to grow.
For many people, the lack of family support in life changes can be difficult. They may have relied on family to bolster their own disciple in achieving their goals in life. Making the transition to a healthy lifestyle is far from impossible. It only feels difficult because we're trying to change our habits and conditioning. For that reason, in addition to finding a community which shares your values, it may be very helpful to seek a coach who understands your goals and has met some the same challenges facing you.
My personal mission is to be that coach. I’ve acquired the knowledge and experience to support my clients and friends in making healthy life changes. That change can be as simple as regularly working out or as thorough as providing direction and guidance during a healthy transition to becoming a full raw vegan.
I conduct raw preparation
classes, and teach a class called “Salad 101” where I teach how to make a truly
satisfying salad. I help people transform their kitchen into a raw kitchen and
coach people through 10 to 30 day juice fasts. Whether someone is hardcore raw
vegan or just came out of the fast food restaurant, I can help make changes to
their life.
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FAVORITE RECIPES
Tiffany Hillman
Phoenix, AR
Pistachio Hummus
Serves 4
Tahini
1 cup of sesame seeds
3 – 4 cloves of garlic
2 tablespoons of olive oil
Juice of 1 lemon
1 cup of water
1 cup of sprouted pistachio
Nama Shoyu or Himalayan Sea Salt to taste
Garnish
Paprika
Sun dried olives & capers
Macro greens
Place sesame seeds, garlic, olive oil and lemon juice in the Vita-Mixer. Blend on low and slowly add ½ cup of pure water, while increasing blender speed until smooth. Add more water if needed.
Once the tahini is smooth turn the Vita-Mixer back to low and slowly add pistachio. Increase speed until smooth,. adding more water if needed till desired consistency is achieved.
Options:
Add turmeric and/or cumin to taste.
Tri Color Custard
Serves 4
Custard base
3 young coconuts
2 cups of water from the young coconuts
3 dried calimyrna figs
1/3 cup of sprouted cashews or pistachios
2 mangos pealed and cut into chunks
8 strawberries
half a cup of blueberries
juice of half a lemon
Garnish
Strawberry
Place the meat of 3 young coconuts and soaked nuts of your choice in the Vita-Mix blender. Use the variable speed setting of your Vita-Mixer. Start to blend the coconut, figs, and nuts on slow, then gradually increase the speed to high, while slowly pouring in a small amount of coconut water. Add coconut water while blending until the mixture has a smooth and thick custard or pudding–like consistency.
Divide custard base into three equal parts. Blend each base separately with one of each of the fruits: mango, strawberry, blueberries. Squeeze the juice of the lemon half into your blueberry mixture. Blend each of the fruit custard mixtures until smooth, adding coconut water as needed to achieve the right consistency.
To serve, layer the custard in a serving dish or glass. After adding the top layer, garnish with sliced strawberries.
Option: add more figs or agave nectar if you would like a sweeter taste.
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PRODUCTS
**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
**The Raw Vegan Network is offering juicers, distillers and dehydrators for sale. Products are 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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BACK ISSUES
If you are interested in receiving back issues of The Raw Vegan Network e-newsletters, they are available at http://archive.therawvegannetwork.com/ .
MARCH 2005: Health Tip: Juicing
Network Member: Belinda Stinson-Head Ph.D., Decatur, GA
Recipes: Japanese Sesame Noodles, Raw Apple Carrot Cake
APRIL 2005: Health Tip: Organic Gardening
Network Member: Erica Albanese, Gold Hill, OR
Recipes: Almond Joy Smoothie, Carob-Mint Candies
MAY 2005: Health Tip: Physical Fitness
Featured Member: Faye Hunt, Naples, FL
Recipes: Tomato Salad with Mint Dressing, Kale with Raisins and Pine
Nuts, Soup Stock, On the Run Tomato Soup, Honey Mustard Dressing
JUNE 2005: Health Tip: Genetically Engineered Foods
Featured Member: Debi Chase, Williams, CA
Recipe: Sunshine Girl Pate
JULY 2005: Health Tip: Household Chemicals
Featured Member: Natalie Campbell-Djedje, Toronto, Canada
Recipe: Natalie’s Tropical Granola
AUGUST 2005: Health Tip: The Benefits of Sunlight
Featured Member: Derek Locker, Dallas, TX
Recipes: Creamy Spinach Soup, Potato Chips
SEPTEMBER 2005: Health Tip: Parasites
Featured Member: Edward Rhinehart, Destrehan, LA
Recipes: Avocado Soup, Stuffed Tomatoes
OCTOBER 2005: Health Tip: Sprouting
Featured Member: Kristi Lees, New Zealand
Recipes: Peachy-Nan Dream, Banalmond Delights, Simple Carrot &
Sesame Salad
NOVEMBER 2005: Health Tip: Healthy Colon-Healthy You
Featured Member: Leslee Creighton, Yellow Springs, OH
Recipes: Fab Foliage Salad, Carrot Dressing
DECEMBER 2005: Health Tip: Keep it Simple
Recipes: Raw Foods to Take to Your Holiday Parties
JANUARY 2006: Health Tip: Diet vs. Lifestyle
Featured Member: Joseph Lucier, Quincy, MA
Recipes: Kale Avocado Salad, Coconut Macaroons
FEBRUARY 2006: Health Tip: Simple Herbal Home Remedies
Featured Member: Caroline Wood, Ramstein AFB, Germany
Recipes: Blended Fruit Salad, Pitted Dates with Raw Almonds
Reader’s Recipe: Coconut Macaroons
MARCH 2006: Health Tip: Heating Our Food
Featured Member: Nell Neufeld, Austin, TX
Recipes: Raw Chocolate Smoothie, Papaya Ice Cream, Mint Fudge
Reader’s Recipes: Chilled Raw Choc. Fudge, Onion Bread,
Coconut Shake
APRIL 2006: Health Tip: Stress
Featured Member: Peggy McDonnell, Gold Hill, OR
Recipes: Cream of Celery Soup, Butterscotch Pudding
MAY 2006: Health Tip: Common Drug Interaction with Herbs, Vitamins and Food
Featured member: Cathy Dance, Marietta, GA
Recipes: Vanilla Beanie-Banana Shake, Nutty Chocolate Banana Shake, All Berry Shake
JUNE 2006: Health Tip: Obesity
Featured Member: Rose McMullen, Ontario
Recipes: Green Smoothie, Chocolate Mint Fudge
JULY 2006: Health Tip: Alternative Medicine
Featured Member: Anne Mark, Mountain View, CA
Recipes: Japanese Cucumber Salad, Green Smoothie, Chef Ed’s Heirloom Salad
AUGUST 2006: Health Tip: Healing Crisis
Featured Member: Vicki Robb, Middle East
Recipes: Avocado Salad, Spicy Dressing, Carrot/Coconut Energizer
SEPTEMBER 2006: Health Tip: Heavy Metal Toxicity
Featured Member: Judy Meisterheim, Lexington, MI
Recipes: Raw Taco, Carob Banana Pops
OCTOBER 2006: Health Tip: Essential Fats
Featured Member: Beth Ward, Alto, GA
Recipes: My Version of Tuna, Almond Butter Cookies
NOVEMBER 2006: Health Tip: Holiday Recipes: “Turkey”, Mushroom Gravy,
Mashed Potatoes, Butternut Soup, Raw Holiday Fudge
Featured Member: GeorGina (Georgie) Halpin, Appleton, GA
Recipes: Banana/Raspberry Smoothie, TriColor Corn Salad
DECEMBER 2006: Christmas greetings. No regular newsletter
JANUARY 2007: Health Tip: Best Choice of Food for Your Pets
Featured Member: Sasha Fisher, Raw Food Dog
Recipes: Sasha’s Raw Doggie Stew, Sasha’s Raw Fruit Delight
FEBRUARY 2007: Health Tip: Cancer
Featured Member: Scott Jackson, Northglenn, CO
Recipes: Scott’s Power Smoothie, Spaghetti, Rainbow Olive Salad
MARCH 2007: Health Tip: Food and Behavior
Featured Member: Linda Wooliever, Worcester, VT
Recipes: Fudge, Mexican “Rice”, Spicy Refried Beans
APRIL 2007: Health Tip: Spring Cleaning: Your Home and You
Featured Network Member: Angela Elliott, San Diego, CA
Favorite Recipes: Happy Porridge and Pecan Milk, The Ultimate Beauty Drink, Strawberries & Whipped Cream
MAY 2007: Health Tip: Greenhouse Gardening
Featured Network Member: Karen Shifa, United Kingdom
Favorite Recipes: Karen’s On the Spot Recipes
JUNE 2007: Health Tip: Death Begins in the Colon
Featured Network Member: Melissa Gilbert, CO
Favorite Recipes: Spring Veggie Dip, The Happy Mango Smoothie
JULY/AUGUST 2007: Health Tip: Take Time for Yourself
Featured Network Member: Vasiliki Panos, Fresno, CA
Favorite Recipes: Brownies, Vasiliki’s Special Salad Dressing, Miso Soup
SEPTEMBER 2007: Health Tip: Herbs for Health
Featured Network Member: June Roca, Glendale, CA
Favorite Recipes: Ampalaya Salad and Seafood Unfried
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