A Whole Lotta Compost

Okay, folks. Here's a recap. My hubby and I tried the 80/10/10 raw vegan winter menu plan last week and this is how it went.

It didn't.

Well, to be exact, the first three and a half days we managed to follow the menu . . .and then we couldn't. But not for reasons that you might think.

First of all, the winter menu calls for a lot of citrus; oranges, tangerines, pineapple, etc. By day two, the sides of our lips were so chapped and raw and it made eating anything very difficult. I'm still recovering.

Also, and I assure you, there was PLENTY of food. So being full wasn't the issue. But because we have limited resources (and foresight), some of our food like greens went bad.  If we were to attempt this again, I would either have a greenhouse/garden to harvest our own fresh picked greens, or split the grocery shopping into two trips a week to ensure freshness.

So, because of some of these missteps, we were undercarbed and it resulted in us going off of the menu to other cooked options to get the necessary calories we needed by day four. After that, we just mixed in some raw meals with other things and just called it good.

However, just to fill you in on some of the results we experienced; My hubs lost 8 lbs in three days, while I lost 3.  Our digestion was wonderful. (read between the lines) And I learned some new raw dressing options sans oil, which were delicious.  (Oranges or pineapple blended with tahini)

It wasn't a complete waste . . .especially since our compost bins have never been happier in such a short amount of time!  Which only makes me wish for spring all the faster so we can get our greens planted.

So, that was our experience. Anyone else have issues with all of the citrus?

80/10/10 Winter Menu, Modified

As I mentioned yesterday, my DH and I (and perhaps our two year old) are embarking on the 80/10/10 diet. Mostly for health, some weight loss, and self-discipline.

If anyone noticed, today was Valentine's Day, so we granted ourselves special dispensation to start tomorrow. 

I did all of the shopping today, and would like to share with you the ingredients that Dr. Graham calls for in his winter menu plan of 80/10/10.

I will also give the estimates of the food that I bought by the pound, just so you have an idea what a family of three will hopefully consume in a week. This is based on a 2,000 calorie/day plan, as set up in the book. 

Above we have grapefruit (5lbs), kiwi (2 lbs) limes (1 lb) and tangerines (12lbs). 

Below you see papayas (15-20lbs), some extra grapefruit and persimmons. 

So let me explain, as this is where the modification comes in. One of the meals calls for us to eat 2lbs of persimmons apiece. However, two of the three grocery stores I went to didn't carry them, and the last one only had two little (and under ripe) ones. I bought them because I've never tried persimmons before, but ended up buying two extra papayas to make up the difference. We'll see if that works out, and that we don't get sick of them. 

Behold below twenty-four pounds of oranges! These will come in handy for all sorts of dressings and juices and citrus soups and salads throughout the week. 

Pineapples! This is roughly 12 lbs. Did you know that if you cut the top off of a pineapple and flip it upside down (see below) that the fruit sugars travel down and distribute more evenly throughout the fruit, especially if it's a little overripe? True story. 

Okay, people. Please beware of my refrigerator. But here's where many of the greens and veggies are being stored, like:

Broccoli (1 lb)

Red Bell Peppers (1 lb)

Fennel (2 shoots)

Cabbage (2 lbs)

Tomatoes (2 lbs)

Cucumbers (4 lbs)

Butter Lettuce (2 lbs)

Spinach (2 lbs)

Romaine (9 lbs)

Celery (4 lbs)

Red leaf lettuce (1 lb)

Mixed greens (2lbs)

Below is what approximately 22 pounds of bananas looks like.  

What's not pictured but was also bought for the week:

Dates (5 lbs)

Walnuts 8oz 

Pine Nuts 8 oz

Almond slices 8 oz

Hemp seeds (4 TBS)

That about does it. The bill came to roughly $140 for all of this food, which is $40 over what I normally spend in a week. 

Our plan is to give this a try for seven days, and if it seems to be working well, we'll keep it up, especially for the duration of Lent. But we want to set realistic goals and go from there.

If you have any questions, feel free to send them our way via our email address, getdense@gmail.com, or simply comment below!

80/10/10

I had been meaning to get to this book, The 80/10/10 Diet by Dr. Douglas Graham for some time and finally did. And now that Ash Wednesday, the start of Lent and various traditions to change, give up something and reflect are upon us, my husband and I would like to give the regime a try.

But first, a review.  

The general premise of Dr. Graham's findings are predicated upon the paradigm of Natural Hygiene, or, the 'science of health.' From there he constructs an argument in favor of a raw vegan, high fruit, plant based diet where 80% of the calories come from carbohydrates, 10% from protein and the last 10% from fat.  

Why the ratio? All too often raw fooders fall into the trap of high fat foods such as nuts, seeds, and avocados, leaving would be health enthusiasts in a veritable slump, often reverting back to old, unhealthier eating habits. Also, he explains why excessive protein is damaging to our systems, giving way to potential health problems down the line. Graham posits that eating a higher raw carbohydrate ratio offers people an abundance of energy and potential for health and well-being, coupled with non food protocols of regular fresh air, sleep, sunshine and exercise.

Graham offers menus for the seasons with simple recipes and the freedom to explore what each individual might need to consume calorically based on weight and activity level.  Also, he doesn't shy away from the very real questions that plague raw enthusiasts and those simply striving to do better. He's honest, fair but forthright. 

While I don't agree with some of his rationales for why he thinks we are "meant" to be frugivores, because it simply isn't true (people eat non plants and are sustained), I don't disagree either. Put another way, I simply would rather be walked through the scientific implications and reactions of humans digesting animal flesh, grains, dairy and fruits over time, and definitely over and against comparing what we eat to apes or other animals. While interesting, it's not the strongest argument when there are animals of all stripes of their natural diets like horses, vultures, lions, sharks, etc. I think we can certainly learn about their digestive systems as a supportive enterprise for why human beings are unique, while making the strongest case that because we are unique, we are also set apart from other creatures. 

I think the other reason I wrestle with his paradigms is not because they aren't true, helpful or life changing, but the fact that we are born into a society and culture that is not on board. As someone who eats most of her daily food raw (50% or more), I've experienced the pitfalls he speaks about, and live in a community where people don't value Natural Hygiene like this, can't afford it, hate the idea of it and/or simply don't know what it is. Um, wait . . .who doesn't? 

But I can buy this:

"It is important to understand that foods don't heal us; the body does all the healing. Foods, cooked or raw, simply supply the materials the body uses to perform its various functions.  However, low fat raw vegan foods provide the widest range of high quality nutrients and are, therefore, more likely to furnish the perfect proportion of raw materials needed by the body for healing."Graham, p. 266

So, it is with some eagerness that my husband and I embark on a week long 80/10/10 winter menu plan starting Friday. Wish us luck. The task, it seems, is to make sure we're eating ENOUGH, as Dr. Graham overstates. How's that for Lenten disciplines...eat more, eat well!?!

We'll keep you posted. In the meantime, pick up this book and let us know what you think.   

Merry Christmas to me

Dr. Fuhrman is one of the leading doctors in diet-disease correlations. He is respected among his peers and Dr. Oz features him frequently on his show. Anyway, all this is just a preface to the fact that I ordered Dr. F's book last week and just received it today!

It was published in 1995, and he has since authored several other books. But I am interested in what he has to say about fasting, and perhaps some protocols.  I don't suspect there will be a lot of earth shattering news in these pages, based on what Charissa and I have already researched. However, I am always looking for that extra little nugget, that prepositional phrase which adds threads to the tapestry of our health.  Mostly, I am just looking for reinforcement, encouragement and support. 

The holidays are upon us, and we face food frenzies. Books like this serve as a helpful reminder, I think, to our worldview that our bellies are not our boss.  Or, at least, all the time. 

Personal Thoughts on Fasting for Health

I don't want to spend a whole lot of time redacting the science behind fasting. I trust you all can google that up yourselves. But I do want to tell you a little bit about my experiences with fasting thus far.

It's been about 18 months since I stumbled on this health protocol. I've done everything from smoothie, juice, raw, intermittent and water fasts. I can honestly say I've experienced benefits with all of them. But there was one time after this past Easter where my body felt awful the days following a fast. The jury is still out on whether that may have been due to vitamin and mineral deficiencies or because I was simply experiencing a new layer of detoxification.  Since I was not being supervised, I decided not to find out which one it was, and thus ate whatever I felt like my body needed to feel better. Fish, meat, bread..stuff I don't eat with a lot of regularity, but whatever had highly absorbable Vitamin B12, Iron and Omega Fatty Acids in it. It worked.

But fasting, when done properly and at the right time for your body and mind, has so many benefits that I can't even begin to describe. Besides detoxification (which is crazy amazing--and sometimes unpleasant--to watch your body purge junk through various orifices) and weight loss, there is an acute mental clarity and contentment that I've experienced, along with energy level increases.  In short, I often feel awesome and better able to handle life stressors during fasts.  Of course, when I began my first smoothie fast two summers ago, I was not in good spirits for the first three days. All of the detox symptoms such as brain fog, fatigue, moodiness, cravings, and halitosis were new to me. But since then, my mind and body have adapted somewhat to the process, along with now eating a LOT better than I used to, so I don't suffer as intensely from those unpleasant detox symptoms. Though, I will say it seems I often break out into cold sores on my lips when fasting, so there must be years of dormant, assuaged viruses that were not killed off with antibiotics that I used to take. They (the viruses) are, essentially, now getting starved to death out of my body.  And that's good.

One of the things I am trying to learn how to do better is re-feeding. Meaning, how to break a fast slowly and in a way that doesn't cause me to binge in moments of weakness.  I give myself a pass if it's fruits or veggies, but not only does binging harm the whole process of self control and eating right, but it can make people sick since the stomach often shrinks during a fast and is especially sensitive to large amounts of food. So it's important to re-feed the body slowly. Yup, still working on that.

Intermittent fasting is a neat little "reset" button when I'm in need of a quick cleanse. Whether it's a 36 hour water fast (which is as long as I will go unsupervised) or a shortened eating window during the day (like from 11am-5pm), intermittent fasting has helped me after attending one too many potlucks.  It also helps boosts human growth hormone (HGH) which is the anti-aging hormone. Hence, why I look like a five year old. Paaaahh-ha-ha. But seriously, my skin is smoother and often times gets noticed.

Final thoughts: I'll be interested to see how my perspective evolves over time as I continue to learn how to fast. Hopefully this is helpful for anyone who is curious about what one person has experienced so far.  My conclusions? Trust your body. Be sure your mind and support systems are on board when you start a fast. Don't push yourself too far. Fasting is not about meeting a particular number of days without food, but letting your body show you what it can do to heal, what it needs nutritionally and when. For some that's a couple of hours, for others a couple of weeks. Learn the differences between emotional hunger and true physical hunger. I still am, and will probably continue to for a loooooong time.  Overall, fasting can be healing, perhaps alleviate unnecessary medical bills, and lead to better quality of life and longevity.

Okay. That's it for now. All the best.

Oh yeah...as always, this post is not meant to diagnose, treat illnesses or be considered medical advice. Always check with your physician before trying a fasting regime.

Chocolate Hazelnut "Cheesecake"

Let's not waste time, shall we? 

Luscious, creamy, chocolatey, hazelnutty and decadent...need we say more? 

Crust:
3/4 cups almonds
1/4 cup pitted, packed dates
Cacao powder
1-2 teaspoons water

Grind the almonds in a food processor.
Add the dates and continue to process into a doughy texture.
Add cacao powder, to taste. Add a little water, if necessary to ensure the dough holds together when pressed.
Press into the bottom of an 8" spring form pan. Set aside while making the filling.

Filling:
3/4 cup irish moss gel*
1 cup water
3/4 cup cashews

3/4 cup hazelnuts

1/2 cup maple syrup
1/2 cup cacao powder
6 drops stevia
1 teaspoon vanilla extract
1/8 teaspoon himalayan salt
4 1/2 tablespoons melted cacao butter
2 tablespoons melted coconut oil

Combine all ingredients but the butter and oil, until smooth and creamy.
Add the final two ingredients and blend to incorporate.
Pour the mixture over the crust and chill in the fridge until firm, at least 6-8 hours.

*If the gel is already chilled, pack it into the cup.

Chocolate Coconut Butter Topping:

1/4 cup Coconut Butter

1 TBS Coconut Oil

1 TBS Cacao Powder

Melt Butter and Oil and combine with Cacao powder in a small tupperware till fully mixed. Put in freezer till solid. When cheesecake is ready to serve, take the chocolate coconut butter block out of the freezer and tupperware and grate all over cheesecake to your liking. 

Apple Carrot Date Bites

If you were in my seventh grade Spanish class, or had the very same text book, the sentence "Tengo una cita con Anita," would bring back memories, yes? 

It was the very first Spanish sentence we learned, and, if I didn't know better, it was also probably the general demise of society as we know it.

I mean, who teaches a seventh grader to have a date with Anita? 

All kidding aside, that awkward introduction reminded me of my lapse of judgment in having dates, too.

 As in, the food variety

 ...of dates 

...in case you weren't following the transition. 

But seriously, pitted dates are an excellent natural sweetener to any snack. Rich in calcium, manganese, copper, iron, fiber, potassium B complex vitamins and other cofactor nutritents, dates pack a healthy punch as anti-inflammatory and cancer preventative, as well as an energy booster.

We haven't given them enough limelight, methinks. And there are soooo many uses like in the date-nut crusts for pies and raw fruit energy bars.  

Plus, after Halloween, who doesn't need a good transitional recipe to wean off the the toxic refined sugars?   

***HANDS RAISED AND FLAPPING NOT AS VIGOROUSLY DUE TO SUGAR BLUES***

Just look at these little snacks.  They might not seem uber glamorous, but they are soooo tasty. And easy, which is right up my and the whole planet's alley.  

Apple Carrot Date Bites

Four ingredients: 

Carrots, pitted dates, apples, cinnamon

You'll need a food processor. 

Put a cup or so of carrots in food processor and pulse till chopped small. 

Add about 5-10 dates (depending on your desired sweetness) and a teaspoon of cinnamon to the carrots.

Pulse till nicely incorporated into a chunky meal. 

Slice apples into circular discs. You can leave the seeds or poke them out if desired.  

Spoon out the carrot-date mixture onto apple slice and build sandwiches to however many layers you like.

You can slice the sandwiches in half, but it is recommended to actually slice them into quarters so you can simply pop the sandwich into your mouth without smooshing the filling out as you bite into it.

But, you do what you want. I went halvesies as you can see. 

If you try this recipe, please let me know what you think! 

I swooned. Especially since I just threw out our Halloween candy and was looking for something sweet and healthy to make.

This is great for kid snacks and dessert-lets (I made that word up, but you know what I mean?) at parties.  

This was taken from Youtube recipe video if you want to see the step by step process. 

Salud con citas! 

("Citas" is not the proper Spanish rendering of the food word "dates" ...BUT, it could also be read by adults as "To your health with dates" as in, your love life, or general ability to socialize with the opposite sex in an appropriate manner. That, my friends, is just merely more awkward wordplay for your enjoyment.)