VegetarianMastery-Lesson46

If you’re on a raw diet, or you’d like to try being raw for a day, prepare one of the three meal plans from this lesson.

Rick Dina, DC www.rawfooddoctors.com In this week’s Q&A interview with Rick Dina: Vegetables are very low in calories. So where should raw fooders get their calories? From fruits? Or from avocados, nuts, seeds, and coconuts? How much fat can you include without jeopardizing your health? Does too much fruit lead to diabetes or dental problems?

In order to keep overall dietary fat under 30%, you have to think about your daily menu, not individual recipes. Eat as many fat-free or very low-fat dishes as possible to allow yourself leeway for some good whole food fats in reasonable size portions. A lot of raw food enthusiasts depend on nuts and seeds

Additional raw vegan meal plans (with 30% or less calories from fat), are in the lesson on “Daily Menus”: Rick Dina’s food journal is here: https://members.veghealth.com/topic/25-11/. Raederle Phoenix’s food journal is here: https://members.veghealth.com/topic/25-12/  Darcy Crosman’s food journal is here: https://members.veghealth.com/topic/25-14/

Breakfast – Green Smoothie Ingredients: 3 cups kale, chopped 2 medium oranges 2 cups fresh blueberries 3 medium bananas 2 cups sliced mango Preparation: Blend all ingredients in high powered blender until smooth. Lunch – Savory Green Soup Ingredients: 2 cups chopped celery 1 cup chopped tomato 3 cups collard greens, chopped ¼ medium avocado 1

Breakfast – Cantaloupe Ingredients: One 6½-inch Cantaloupe Preparation: Cut in half, scoop out seeds, and eat both halves. Lunch – Green Smoothie Ingredients: 1 cup orange juice, fresh squeezed 2 medium bananas 2¾ cups frozen mango, chopped 4 cups kale, chopped Preparation: Blend all ingredients in a high powered blender until smooth. Drink from a glass, or

Breakfast – Cantaloupe Ingredients: One 6½-inch Cantaloupe Preparation: Cut in half, scoop out seeds, and eat both halves. Lunch – Green Smoothie Ingredients: 1 cup orange juice, fresh squeezed 2 medium bananas 2¾ cups frozen mango, chopped 4 cups kale, chopped Preparation: Blend all ingredients in a high powered blender until smooth. Drink from a glass, or

100 Calories Calcium (mg) Magnesium (mg) Iron (mg) Banana 6 30 0.29 Cantaloupe 26 35 0.62 Oranges 85 21 0.21         Almonds 46 46 0.64 Flax 48 73 1.07 Sesame 170 61 2.53         Cauliflower 88 60 1.68 Zucchini 94 106 2.18 Romaine 194 82 5.7 100 Calories Calcium

Let’s start with fear of fat. Nutritional research has shown that people who eat diets containing about 30% of calories from fat are at greater risk for complications. For example, in his work with cardiovascular disease, Dr. Dean Ornish published the “Lifestyle Heart Trial,” in the Lancet in 1990. That study focused on patients with

Eating a balanced diet has been a challenge for many raw foodists, especially newbies. Some eat too few calories; others eat too many. Some eat too much fat; others eat too much fruit. You don’t have to be afraid of fruit or fat in reasonable amounts. You can eat balanced amounts of each and be