Raw Living Food and Plant-Base Diet
Alessandra, is a colorful raw foodist thriving on an abundant life full of vibrant veggies and fruits. Her philosophy on health is simple: feel your best by eating fresh, natural, living, unprocessed foods.
Her missions is to inspire other to incorporate more raw foods into their diets with her surprisingly simple raw vegan recipes, and to promote self-healing through the Living Foods and Plant-Base Lifestyle.
She loves share her experience about how the food we eat affects our body, emotions, mind, and relations and spiritual life. It is developed awareness how we eat directly affects the planetary ecology.
This new lifestyle taught Alessandra to intuitively rejuvenate her body; to listen and nourish to her inner voice and innate wisdom; to develop her individual spiritual connections, and to restore her vitality.
Her diet consists primarily of nutrient dense vegetables, sprouts, fruits, fermented food, and a small amount of healthy fats.
What Is a Raw Food Vegan Diet?
A Raw food diet is an eating pattern that consists primarily of uncooked, or more specifically, foods in their natural state, that not been fragmented, adulterated or processed in any way. Raw foods, living foods or whole foods contain all they original nutrient. They have been neither refined nor enriched.
In order for a diet to qualify as "raw", a least 75 percent (by weight) of the diet must be raw food.
Foods generally qualify as being raw if they have not been exposed to temperatures in excess of 118 degree F (48 degree C). Freezing food is consider acceptable.
Why eat Raw Food?
- What are the building blocks that our bodies need to function? Enzymes, vitamins, minerals, phytonutrients, protein, essential fats and fiber. These are all provided by our food and are involved in growth, repair and maintenance of the body.
Food effects on Body, Mind and Spirit. Particular energies exist within each food that effect our physical functioning, the nature of our thoughts, and even the expansion of our consciousness.
Eating foods of high vibration raises your vibration!
The raw foods diet is an alkaline diet, which helps create balance within our bodies by facilitating the uptake and utilization of nutrients and oxygen from the blood, the release of waste products from the cells, and many other processes on the cellular level including bone mineralization. As you can see keeping the correct pH balance in the body is critical to enjoying good health.
- The benefits of following a raw food diet include improved skin appearance, excess weight loss, improved digestion, the reduction of many diseases such as heart disease, depression, diabetes, and cancer, as well as many other health debilitating ailments. Furthermore, a raw food diet usually involves less packaging and less use of energy sources for cooking, thus making them the near perfect solution for eco-friendly eating.
For some individual, including cooked foods as a percentage of the diet (for example, from 5 to 50 percent of the diet by weigh) can have advantages:
Some methods of cooking are save and even beneficial in terms of reducing antinutrients and enhancing the availability of nutrients from certain foods. This is especially true for legumes, which provide a rich source of protein, iron, and zinc.
In order to move toward a more compassionated way of eating, by allowing a greater variety of foods in the vegan diet, the transition becomes more achievable.
Being rigid to avoid cooked food can be socially isolating
Tips for Optimum Health on a Raw Vegan Diet
VARIETY. Include an assortments of a raw plant food: greens, fruits, vegetables, seeds and nuts.
GREENS. Make the calcium-rich, low-oxalate greens (such as broccoli, bok choy, dandelion greens, kale, mustard greens, napa cabbage, turnip greens, and watercress) the backbone of every day's menus. It is wise to include greens at least twice a day in your meals or snacks, using a total of about 600 grams of greens on most days.
OTHER VEGETABLES. Enjoy an assortment of vegetables in the full spectrum of colors. Vegetables are more nutriente dense than any other food.
FRUITS. Fruits are a sweet, delicious, and vitamin rich part of raw vegan diets. Their high sugar content can affect your blood sugar, so be sure to balance your menus with other food groups that are higher in protein and minerals and lower in sugar.
SEEDS and NUTS are good sources of proteins and minerals. It's a good idea to include at least 1/2 cup of seeds and nuts every day in your menus. Include in this mix at least 2 tablespoons of ground flaxseeds, 2 tablespoons of walnuts, 3 tablespoons of chia seeds, as these will top up your day's supply of essential omega-3 fatty acids. Seeds tend to ben even more nutritious than nuts. The fat tin seeds and nuts help with the absorption of minerals and provides protective phytochemicals.
SPROUTED or COOKED LEGUMES. Sprouted lentils and mung beans will help keep you blood sugar level between meal. If you include some cooked food in your menus, cooked legumes would be a wise choice because they provide protein, iron, zinc, and contain very little fat.
SPROUTED GRAINS. Some people include sprouted grains (such as kamut and rye) or food that are used as grains (such as buckwheat and quinoa) in the form of raw or dehydrated cereals and crackers. Another option, though it is not raw, is bloomed wild rice. These carbohydrate and protein rich foods can help maintain your energy level.
VITAMIN B12. Be sure to include a daily or weekly vitamin B12 supplement or fortified foods as your source of this essential nutrient.
VITAMIN D. Make sure you have a source of vitamin D in the form of sunlight or a supplement.
IODINE. Use a little kelp, iodized table salt, or a supplement. When you eat a significant amounts of cruciferous vegetables, such as broccoli, cabbage, and kale or ground flaxseeds, it si especially important to maintain an adeguate intake of iodine.
- Boutenko, V. 12 steps to Raw Foods: how to end your dependency on cooked food. North Atlantic Books,2000
- Cousens, G. Rainbow Green Live-Food Cuisine. North Atlantic Book, 2003
- Cousens, G. Spiritual Nutrition: six Foundations for Spiritual Life and the Awakening of Kundalini. North Atlantic Books, 1986
- Cousens, G. There is a Cure for Diabet. North Atlantic Books, 2008
- Cousens, G. Conscious Eating, North Atlantic Books, 2000
- Cousens, G. Creating Peace by Being Peace: The Essene Sevenfold Path. North Atlantic Books, 2008
- Davis, B and Vesanto, M. Becoming Raw: the essential guide to Raw vegan diet. Book Publishing Company, 2010
- Davis, B and Vesanto, M. Becoming Vegan: comprehensive edition. Book Publishing Company, 2014
- Soria,C; Davis, B and Vesanto, Mm The Raw Food Revolution Diet. Book Publishing Company, 2008
- Jubb, A. P. and Jubb, D. Secrets of an Alkaline Body: the new science of Colloidal Biology. North Atlantic Books, 2003
- Page, K. The Vegetarian Flavor Bible. LB, 2014
- Rose, N. The Raw Food Detox Diet: five-step plan for vibrant health and maximum weight loss. Harper, 2005
- Tanaka, S. Sayuri's Food for Yogis and Everyone. PT. Benih Hayati, 2015
- Teeguarden, R. The Ancient Wisdom of the Chinese Tonic Herbs. Warner Books, 1998
- Thomas, Dean, R. Raw Chi, Balancing the Raw Food Diet with Chinese Herbs. Evolver Editions, 2014
- Thomas, Dean, R. Elixirs of Immortality: the ancient Hsien, Fangshi and Their Potions. Dawn Drive Books, 2017
- Wolfe, D. Longevity Now. North Atlantic Books, 2013
- Wolfe, D. The Sun food Diet: Success System. North Atlantic Book, 1999
- Wolfe, D. Superfoods: the food and medicine of the future. North Atlantic Book, 2009
- Wren, B. Cellular Awakening: how your body holds and creates light. Hay House, 2009