If I Go Raw, Can I Still Eat Sushi?

     I ate 3 bags of raw onion rings and I'm not ashamed.  First, they were very small bags, small expensive bags of raw onion rings, but they were absolutely amazing and I have to admit that I didn't think anything that wasn't deep-fried could be either crispy or good.  I had thought that the raw food movement went out in 2005 but I was wrong.  It seems that someone brought it back, and it's coming back with a vengeance—and just found a whole line of really tasty raw snack foods at Whole Foods.  Raw chocolate dip (actually good), raw cheese (not really), raw cookies (more like granola bars), raw kale chips (now you're talking!), raw sweet potato chips (ooh-la-la), raw onion rings—you can see where I'm going with this, right?  Salty, crunchy, and oily doesn't necessarily have to be bad for you.  In fact, it can be quite good.  Follow me for a moment...

     When we cook food we are not only cooking out bacteria but also cooking the enzymes, which make food the energy supplier our body needs.  Now, before you start to correct me in your mind—yes, there are foods, which your body cannot handle unless they are cooked, but they are rare.  The overwhelming abundance of fruits and vegetables out there are better for you raw and if you can make them taste like junk food—where's the downside?

     Now I know that a raw food diet isn’t for everyone, and for me it’s definitely not a lifestyle or even an all the time thing. However, there is some pretty heavy evidence showing the health benefits of raw food. Of course the idea of a diet mostly consisting of fruits, vegetables, and nuts being good for you isn’t exactly rocket science. Plus it’s hard not to lose weight on a raw diet, since many raw foods are low in calories, fat, and sodium, and high in fiber.

     OK, for those of you who are still rolling your eyes at asking, and me  “what about meat, eggs, beans, the protein…where is the protein”? Well if you are thinking about going raw, then yes you have to make sure you're getting enough protein, iron, calcium, and other vitamins and minerals like B12. Because most people who eat raw foods exclude animal products, you may need to take vitamin supplements to make up for any gaps in your diet.(WebMD) Some good raw sources for protein include sprouts, seed, nuts, dark leafy greens, and algae.(Youngandraw)Also since cooking does kills bacteria; when eating raw, you will need to be especially mindful of taking proper precautions to prevent foodborne illness.

     Though I have been enjoying exploring samplings from the raw food world, there are some foods that admittedly provoke me with their trickery. They appear like they may be raw at first, sadly further investigation shatters that dream. The number one thing preventing me from going raw is the sushi; yup sushi isn’t a real raw food because the rice is cooked! Cheese (no real surprise here, but I just cant give it up), hummus because the chickpeas are cooked and mashed, yogurt and ice cream (both have been pasteurized), hard alcohol (tragically, its been distilled), and the biggest raw food trickster…almonds! I know what you’re thinking; most almonds are labeled as raw. However, since salmonella outbreaks in the early 2000s the USDA has mandated that all almonds be pasteurized at 185 degrees Fahrenheit.

Back to snacks like the “Rawmazing” onion rings that I just mowed through, they are coated in lightly processed nuts, which give them that extra crunch and the hint of oiliness reminiscent of their deep fried cousins.  However, unlike the deep fried foods you are getting the advantages of the cold pressed oils, proteins, and 100% of the nutrients in the snack food.  With the onion rings I ingested a million (not quite) omegas, vitamins A, D, and C and eschewed the waste, which turns into fat of the cooked oils and processed flour.  Where am I going with all of this? Guilt-free, fake junk food!  Huzzah! 

Now all I need is a raw beer that doesn't taste like Kombucha and I'm all in!

Want to learn more?

Check out this list from GreatList.com: Debunking Diets: Raw Pros and Cons

And Starting a Raw Food Diet from Thebestofrawfood.com

Nutrition Evolution

Are You a Master Procrastinator?

      Do you come up with almost any excuse you can to get out of exercising or starting a new weight loss routine? Do you hear yourself saying “I’ll start tomorrow, or next week, or even after the big party coming up?” Then you might be a master procrastinator, suffering from a major lack of motivation. Don’t feel too bad though because the number one diet or exercise routine killer for most people is lack of motivation, or “I’ll-Start-Tomorrow syndrome”. You know what they say about excuses though, everyone has one and they all stink (I cleaned that up a little for you all, lol).

Here is a list of 5 of the most ridiculous excuses for not exercising that I have actually heard…and admittedly may have even said once.

1.     I can't exercise until I lose weight so I look good in gym clothes:

Yeah, this one just doesn’t fly.

2.     I don't know how to exercise/use the gym equipment.

Ask someone at the gym, look it up on your smart phone, watch a YouTube video on it, or if all else fails, get on the treadmill…I’m pretty sure you know how to walk.

3.     Women saying, "I don't want big muscles."

But you want big thighs? Nope exercising and toning up is not going to turn you into Arnold in his Mr. Universe days, nice try get to work.

4.     Men saying, "I can drop weight whenever I want, I lose weight fast, I’ll do it later.

Yeah maybe that was true when you were 20, but that beer belly tells me that you have been living that dream for far too long. Stop kidding yourself, stop procrastinating and get to it.

5.     I don't want to mess my hair and makeup!

OK, I have actually said this, but I had just spent 3 hours getting my hair done. This is easily remedied by choosing non-sweat inducing exercises. i.e. yoga, stretching, walking, etc.

*Here is a fun link to a blog about diet and procrastination I came across called:  3 fat chicks on a diet

     Now that you have been properly “motivated” or guilted and shammed into actually working out, here are some very important tips to make sure that you are realistic in your expectations. Seriously if you expect to loose 30lbs in a month or have ripped abs in a couple weeks like the “average” people in the TV commercials, then you are going to be disappointed and give up quickly. Most of those people are actually professional fitness models and trainers who get paid to work out 3-4 hours a day to look like that. Many of those results were either photo-shopped, or certainly did not happen in a matter of a few short weeks (well maybe the photo altering did). Give yourself a chance to be successful by being realistic. Real fitness take time, dedication, and a ton of hard work, but you can absolutely achieve your goals, you just have to stay focused and motivated.

     So the first thing you must do in order to achieve any success is to set clear-cut goals and define a reasonable path to get there. I suggest using SMART goals.(specific, measurable, attainable, realistic, and timely). Start by making your goals specific and measurable. Example:

            Wrong: lose weight

            Right: lose 5 pounds

    Then you need to make sure that you define a specific amount, so that you can measure your progress and success towards reaching your goal. Make sure that it is attainable and realistic.

            Wrong: lose 5 pounds in a day

            Right: lose 5 pounds in a month

     Finally, the kicker, make sure your goals are time-specific. They must be time-specific for both start and end times. This is where the master procrastinator in you needs a serious beat down. Don’t just say I will start tomorrow because you don’t want to start today. Pick a date, write it down, commit to it, and stick to it.

            Wrong: Starting tomorrow, I will lose 5 pounds

            Right: Between August 1^st and August 31^st, I will lose 5 pounds.

            Right (longer term): Between January 1^st and December 31^st, I will lose 30 pounds at            a rate of 2-3 pounds per month.

     Hold yourself accountable and reward yourself for actually starting on time, just don’t reward yourself with food!

*Here is a list of 50 great personal rewards for meeting your fitness and weight loss goals from Sparkle.com. A couple of my favorites include treating yourself by subscribing to a new fitness or healthy cooking magazine, Invest is a fitness tracker like a FitBit to motivate you even more, or hiring someone to clean your house so you have more time to hit the gym.

     So I hope that this post has given you some valuable tips to create realistic and attainable SMART goals that will motivate you and help you achieve success on your health and fitness journey. Just in case it hasn’t however, I have also included this link to the procrastination guide in the hopes of giving you tips to help you to waste your time more efficiently. Enjoy.

 Nutrition Evolution

I Have a Split Personality

     Most of us, set out at least once in our lifetimes with the goal of losing weight. Losing weight is as much a mental feat as it is a physical one. Many of us experience split personalities during this struggle. I like to call The Dr. Jekyll to my Mr. Hyde, “Fran”.

      Fran and I have a long history together. My first weight loss battle came long before I had even left high school. My brain said, “Ok, time to get healthy. Kick it into gear, eat that salad, and go for a run!” Fran said “It’s ok, eat that cupcake and sit on the couch, you deserve a break.” Inevitably, life got crazy, going to college, and working two jobs. Fran won that battle.

     We had our second match after the birth of my son, now almost 4. During my pregnancy Fran was my junk-food-eating, animal cookie cheerleader. By the time I delivered my son I had gained almost 70lbs, had a massive waistline, and a newborn sucking up all of my time. I tried every fad diet known to man, and Fran laughed in the face of all of them. Then I decided to drown Fran.

     This method may not work for everyone, but it is how I control that evil, sugar-loving, fatty-fat-fat in my brain. Every time I crave a sweet I tell myself “Sure, you can have it. After you drink this huge glass of water.” And I pretty much hate drinking water. So I either give up on my craving deciding it isn’t worth the water, or I’m so full of water that I don’t have room to scarf that mega-sized cookie anyway.greatist.com

Besides snuffing out your diet demons; drinking lot of water can do amazing things for your skin! Staying hydrated can give your skin a youthful glow and ease the appearance of fine lines and wrinkles enhanced when your skin is dry and dehydrated. Consuming plenty of water can help flush and detoxify your kidneys, which is key to reducing your chances of developing very painful kidney stones. Water also helps move things along if you know what I mean...WebMD

   
     Other than drowning Fran, I also ran.  When I say I ran, I mean I ran like I was running away from the everything that was sabotaging getting back into my fancy pants, I ran because I was running away from Fran. There are many studies that show a correlation between exercising and a reduction in all kinds of cravings, including smoking. Many people are under the misconception that an intense workout will actually cause them to become ravenous and eat more, but actually it can reduce appetite in addition to burning calories and increasing your metabolism for the entire day. womenshealthmag.com

      I’m not claiming to be perfect or undefeated in my battles with Fran. Life does take over sometimes and the super stressful days just need some French fries, chocolate, or apple pie. They key is to not get discouraged after these moments of weakness. Slap your “Fran” across the face and get back on that healthy wagon.

www.bustle.com

Nutrition Evolution

www.nutritionevolution.info