What is a Raw Food Diet, and Why do it?

Eating a Raw Food Diet

Eating a raw food diet is essentially a way of eating that does not involve the heating of foods. Part of the premise lies in the fact that heating foods above 118 degrees fahrenheit destroys their inherent food enzymes, a vast majority of vitamins, minerals, phytonutrients, and their all important life force.

Chemical Changes in Cooked Foods

Heating foods radically changes their chemical properties making them less “recognizable” in once ingested. For instance, heating an egg renders into a solid mass whereas it began in a liquid, gelatinous. This occurs because the heat of frying or boiling denatures the protein structure within the egg, essentially making it more solid. As a result, this heated egg is now much more difficult for the human digestive tract to break down. » Read more..

What about Iron, Calcium, and B12?

How to Get All the Nutrients You Need Without Animal Products

By Kardena Pauza of Easy Veggie Meal Plans

The most common argument against a vegetarian diet is that you can’t get enough calcium or iron, or that you will need to get a Vitamin B12 shot from your doctor.

However, it is easy to get plenty of calcium to build strong bones and it’s not difficult to get enough iron. The ONLY nutrient that will take a little extra effort is Vitamin B12.


Everyone thinks you need to drink milk to get calcium, but cows, horses, gorillas, and elephants, some of the world’s strongest and most powerful animals, all have built their big strong bones on a vegetarian diet. » Read more..

5 Vegetarian and Vegan Weight Loss Mistakes

The 5 Vegetarian Weight Loss Mistakes Caused By Advertisers

By Kardena Pauza of Easy Veggie Meal Plans

Naturally, when most people think of vegetarian foods and weight loss, they think of men and women eating healthy meals with plenty of energy to spare.

But, what most people don’t realize is there are a number of these so-called “health foods” that vegetarians are regularly consuming that aren’t just unhealthy, but lead to weight gain, and I’m not talking muscle.

Over the years I’ve made many mistakes when it comes to eating healthy on a vegetarian diet and so I thought I would share with you some of the lessons I’ve learned.  This way, only one of us has to make the vegetarian blunders.

With that being said, here are the 5 biggest weight loss dieting mistakes people make when switching to vegetarian meal plans:

1.  Eating “health food bars” and protein bars as a healthy snack alternative or as a meal replacement.

This one is a biggie.  These bars are loaded with junk binders and fillers with very little nutritional value.  Unfortunately, many people believe the advertising and so think they are eating a healthy substitute.  My advice, read the labels before you eat them.  If nothing else, skip the bars altogether and have fresh fruit instead.

2.  Falling for the convincing advertising that energy pills, energy drinks, or anything labelling itself as “thermogenic” will lead to fat loss.

While you’ll get a two hour burst of “mania”, the incredibly large dosage of caffeine in these products will bring your “high” to a crashing halt that often lingers for two to four hours.

Tip: avoid these ingredients: taurine, guarana, caffeine

Truth be told, energy products do NOT accelerate fat loss and none of them even work to curb your appetite.

So, do yourself a favour; skip the energy roller coaster and avoid every energy product that contains either sugar or caffeine.

3.  Thinking there is a magic cereal diet.

There isn’t one.  In fact, most recently a popular women’s magazine was glorifying a particular cereal as the breakfast of choice for those wanting to lose fat. Shame on them!

What they don’t tell you is that many of these cereals contain way too much sugar and refined carbs, little-to-no protein, a small amount of fibre, and worst of all, fat derived from hydrogenated oils.

With that being said, if you really want to lose fat, then whatever you do, avoid processed grains and do NOT eat cereal in place of real food.

4.  Wasting money on bodybuilding supplements

Why spend your hard-earned money on a product that is really just processed milk?  Simply put, you don’t need the junk that is advertised in bodybuilding supplement magazines.  You can avoid them and still lose fat and build a better body.

5.  The misconception that low-fat products are your best bet for fat loss

Again, those advertisers are real sneaky I tell you!  But here is something they don’t tell you; the only way to make these low-fat foods taste worthwhile is by pumping them full of sugar.

Sugar causes a number of potentially damaging side effects to your body, but the most visible nasty side effect is the fat that is stored right on your belly and thighs.

Tip:  I recommend consuming no more than 6-9 grams of sugar per sitting.  Just be careful of the nutritional label as it might indicate 6 grams/1 cup serving, while you’re eating 2 cups and oops, you just consumed 12-18 grams of sugar!

So, those are 5 of the biggest mistakes made by those switching over to the vegetarian lifestyle.  If you follow those guidelines you’ll be well on your way to a healthy vegetarian fat loss diet.

Raw Foods and Whole Foods for energy

Foods That Give Us Energy

Free Raw Food PDF

Click here to download a free pdf copy of Yuri’s “Raw Food the Easy Way”

It’s really unfortunate that the vast majority of the population turns to stimulants instead of looking to whole foods for a boost of invigorating energy. I guess part of the problem is that humans are generally lazy and would rather take the “magic pill” to fix all their problems.

But when it comes to having more energy the irony is that the stimulating foods such coffee, sugar, and energy drinks actually fatigue your body in the long run. Sure they give you a quick jolt of energy but then their real effects are felt as they wear down your adrenal glands, disrupt your blood sugar, and create a huge crash after the initial high. Essentially they are drugs. They are not foods that give us energy.

Ok, then, what are some natural foods that will give you long-lasting energy?

Well, you may want to consider that no single food will give you more energy than your overall diet. Sure you could add in some of the energy foods I describe below, but if your diet is horrific to begin with, then you will not see the sustained level of energy that you want. » Read more..

A 4 minute workout? An Introduction to Tabata Intervals

Tabata intervals can bring amazing results in less time than most people spend at the water fountain in their gym.  They are not the be all and end all of short duration workouts though, as they have some limitations.  So what are they?  A Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times for a total of 3:50 seconds (or 4 min if you count the last 10 seconds of rest).  The protocol was developed by Dr. Tabata a Japanese exercise physiologist working with their Olympic speed skating team.  He found that they were able to increase their VO2 max more with 3 Tabata workouts and 1 45 min tempo workout than with 5 1 hour+ workouts each week.  The protocol is simple, and profoundly effective, so why isn’t it the best and only way to train?  Primarily due to the intensity involved.  As you all know, I love high intensity workouts, I’m always going on and on about how we need to work smarter and harder, not longer.  But in order for Tabata intervals to be effective, they must be performed at 95%+ or greater intensity.  We are talking all out I think I’m going to puke and die but a rabid bear is chasing me hard core intensity.  You simply won’t get the same level of results if you’re dogging it, or if you finish the workout and your hair and makeup are still perfectly in place.  » Read more..

Top 5 Vegetarian Endurance Athletes

The science is in – a plant based diet provides for better endurance sports performance than any other.  Here is a list of some of the top vegan/vegetarian endurance athletes on the planet. Don’t see your favorite here? Tell us in the comments!
» Read more..

Top 3 Vegetarian Pre and Post Workout Meals

As I mentioned in my post earlier this weekend, it is crucial to eat appropriately before and after your workouts in order to get the most out of them.  The last thing you want to do is work your butt off in the gym only to sabotage yourself through poor nutrition.  With that in mind I’ve put together a list of my top 3 vegetarian pre and post workout meals.
» Read more..

Date and Nut recovery “Cookies”

Date & Nut Cookies

These cooking free cookies are amazing as a post workout snack or as a pick me up during long hard workouts.  They are healthy, but that doesn’t mean you can eat as many as you want with no consequences.  They can be very insulin spiking, and as a result – play havoc with your waistline.  Use them for recovery, not a late night snack…
» Read more..

Carbs, Protein, Fats, and Insulin

There was an interesting question posed in the linked in group Vegetarian Athletes about what to eat before and after a workout.  What made the question really interesting for me was the fact that the asker was a type 2 diabetic.  What this means is that their body does not respond appropriately to the insulin it produces, functionally meaning that they don’t produce enough insulin to do the job of regulating blood sugar.  This makes traditional before/after workout meal and snack suggestions often unsuitable.  It also highlights how much of an effect pre and post workout nutrition can have on your hormonal system – even if as non-diabetics we don’t notice.  So the problem is, how do we eat to provide enough energy for a workout, without elevating blood sugars excessively, and still promoting glycogen recovery post workout. » Read more..

Run Faster, Run Further, Run Better, But TRAIN LESS

Yesterday I left you guys with a post about how so many runners spend their time on junk miles and never really improving.  I suggested that most recreational runners RUN TOO MUCH, and that they could run faster, run further, and be less sore if they ran less.  I also promised a simple 2 or 3 day per week running training plan to help them get there.  So here it is: » Read more..