Raw Food Detox Diet – Cleanse, Lose Weight and Rejuvenate

People now, more than ever, turn to raw food diet detox in order to cleanse their bodies properly. This is because it offers enzymes, vitamins, nutrients and properties that are lost during the cooking process, as they get killed off from the high heat. The raw food diet detox has been known to help people lose weight, improve their overall health, increase stamina, and provide higher chances of longevity. This detox will provide macrobiotic aid, and will emphasize health by avoiding foods which are highly processed or refined. Such foods not only make us fat, but sets our entire system out of balance, due to their high sugary, fat and chemical content.

Most health problems humanity suffers from today, can be linked to the foods we eat and how they are processed. A macrobiotic raw food diet detox, also addresses the benefits of eating smaller portions and chewing thoroughly in order for the digestive system to be able to work properly. This aid in obtaining the highest values of all the foods consumed thought-out the day. It is true that a nice hot a great bowl of soup tastes great, so do cooked vegetables, but in being prepared that way, robs them of their natural goodness.

However, eating in a poor way, meats and foods which have been processed is doing nothing good for the proper function of our bodies. This is why so many people are now turning to a raw food diet detox in order to give their digestive system a much needed break form synthetic and processed foods. Doing so, allows the body to give itself a gentle “tune up”, as raw foods deliver a wealth of extra vitamins, which boosts the health and immune system, which leads overall better health in the long run. The good news is the recipes are very simple to follow and a joy to eat.

From preparing a dish for one or for company, it really can’t get any simpler or healthier than this. If making a total switch to raw foods is what interest you the most, feel great in knowing that what you will be feeding your family, will be the most wholesome and healthiest foods they’ll ever eat. A raw food detox diet will cleanse your colon, cleanse your blood and rinse out bad stuff that has been accumulating in your colon, and your organs for years! This is one of the reasons as to why so many people lose weight and feel great after finishing their raw food diet detox. Whenever possible, and for best results, a raw food diet detox should be with organic ingredients. This will assure that everything being consumed is totally free of chemicals and pesticides.

New raw food catering company avoids refined sugar – Stuff.co.nz

Shinee McIntyre, left, and Zara McIntrye, from Half Baked Catering, with a favourite among their customers: the raw ...

Miri Schroeter

Shinee McIntyre, left, and Zara McIntrye, from Half Baked Catering, with a favourite among their customers: the raw snickers cake.

With people’s growing awareness of the extreme amounts of sugar in many foods, raw food ‘baking’ could be a welcome solution.

Raw food treats can still curb your sweet tooth, as they swap the traditional sugar laden cakes for unprocessed and uncooked recipes. 

The raw snickers cake from Half Baked Catering.

Miri Schroeter

The raw snickers cake from Half Baked Catering.

New Zealand food experts deem food still raw if it is not heated above 46 degrees Celsius. 

One Wellington catering company specialises in raw food cakes so people can satisfy their sweet craving without refined sugar.

Zara and Shinee McIntyre from Half Baked Catering say a favourite among customers is the raw snickers slice with golden caramel, crunchy peanuts and chocolate mousse layers. 

One snickers slice is loaded with up to 40 cashews nuts per serve, and also contains dates, coconut oil and coconut nectar.

The McIntyre sisters make a variety of other treats, including raspberry chocolate slice and banana kiwifruit cake, that are sold at World Market in Lyall Bay. 

They make their own chocolate, dehydrate fruit, and soak cashew nuts to create a cheesecake base, which can mean two days for one creation.  

But they say it’s worth it. 

“Taste it, and we’ll tell you what’s in it, and you’ll be shocked,” Shinee says.

She says by eating less refined sugar, your skin, hair and wellbeing can improve greatly. 

Previously Zara was consuming two energy drinks a day, but by limiting her sugar intake to raw food alternatives for eight months she lost 20 kilograms. 

“You don’t feel groggy after eating it,” she says. 

Sugar is so addictive and it is great to be able to offer a more natural alternative, Zara says. 

Dietician Angela Phillips from Food Savvy says eating raw alternatives cuts out processed foods, but it still needs to remain a “sometimes food”.

“Effectively it’s still sugar and your body processes it the same,” Phillips says.

“I do get concerned that people think they can eat lots of it.” 

She agrees that natural sources of sugar such as fruit or high quality honey have valuable nutrients, which make raw cakes a healthier option.

The McIntyre sisters do not push exclusively raw-food diets but say that many people love the option of buying cakes and slices that are healthy and taste great too. 

They also say that there is no pressure to consume raw-food cakes in a few days after preparation, as they last a lot longer than baked goods.

Shinee says they freeze their slices for up to three months, but “it doesn’t really hang around that long,” as friends and family are bound to have a bite or two.


* Find out more on the sisters’ Facebook page: Half Baked Catering Co.

 – Stuff

Taste Of The Town: Eat It Raw At Plant Food + Wine – CBS Local

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MIAMI (CBSMiami) – Eat it raw. That’s what celebrity chef Matthew Kenney wants his customers to do at his new Miami restaurant Plant Food + Wine, a restaurant focusing on raw foods.

The restaurant was developed in partnership with party planner Karla Dascal, founder of The Sacred Space located in the heart of the Wynwood Arts District.

It’s a cutting edge concept. Everything is plant based, or vegan and raw.

Chef du Cuisine Horatio Rivadero trained under Chef Matthew Kenney who has another eatery under the same name in Venice, California.

“Should we carnivores be afraid?” asked CBS4’s Lisa Petrillo.

“No way,” replied Chef Horatio. “First of all, this restaurant is made thinking of everyone. Actually 60-70-percent of our customers are not vegans so they are enthusiastic, they come and try our food and are blown away.”

The mission of Plant Food + Wine is to offer health and wellness through delicious food in a luxurious environment.

“Sometimes we think vegan raw is a simple salad and cucumber and that’s it. It’s a lot more. It can take a few days to do make a recipe. We try to develop recipes that will be memorable for you and your guests, explained Chef Horatio.

So what’s on the menu? There is plenty including a beautiful zucchini lasagna.

It begins with sliced zucchini and then Chef adds macadamia, ricotta, sun-dried tomato marinara, tomatoes and herb oil.

He stacks and stacks all the vegetables on top of each other and the result, Lisa Petrillo says, is amazing!

“Carnivores don’t be afraid, you’re going to love this,” exclaimed Lisa after she tried a delicious bite.

Next on the menu are Kimchee Dumplings. They start with dehydrated cilantro and coconut milk squares as the base. Chef fills the dumplings with fermented red cabbage mixed with cashew nuts, ginger, and chili to make the paste.

“It is an explosion of flavors in your mouth you would not know this is not a regular dumpling except it has incredible flavor,” described Lisa.

Finally, Lisa tried the Ceviche Tacos, where coconut meat is seasoned to make you think you’re eating fish.

“It’s amazing. You would never know there isn’t fish  inside. It tastes like a fish taco, and then it has everything in it like a ceviche taco,” said Lisa.

Plant Food + Wine is open 7 days week for lunch and dinner.

Click here for more information.

More Evidence Against Fully Raw Diets!

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full fully raw vegan diet FullyRaw Kristina vegetables fruits longevity mortality veganism plant based Cory McCarthy Vegan Gains



Fruit and vegetable consumption and all-cause mortality: evidence from a large Australian cohort study http://dx.doi.org/10.1186/s12966-016-0334-5

My video “Is A “Fully” Raw Diet REALLY Superior?” https://www.youtube.com/watch?v=ysJRLU72lNs

Boiled and fried vegetables are healthier than raw vegetables http://ergo-log.com/boiled-and-fried-vegetables-healthier-than-raw-vegetables.html


Keratosis Pilaris Diet – The Right Foods To Diminish Your KP

If you’re after the Keratosis Pilaris diet you’ve come to the right place. There are some delicious foods you can eat to improve the condition of your skin but before I detail what they are let me share with you some information about Keratosis Pilaris first.

Keratosis Pilaris (KP) or “chicken skin” is a benign skin disorder that affects almost 80% of people of all ages but can be more common to children and adolescents. It is characterized by scattered patchy rashes or small red bumps on the skin, closely resembling goose bumps. It can typically be found at the back, in the arms, thighs or buttocks. It is usually chronic and can either get worse or better over time. It is not contagious and does not cause serious skin health problems. Although not medically alarming, it can however be quite distressing or unsightly for most people.

Keratosis Pilaris is a genetic disorder and is deemed to be incurable though sometimes it can clear itself without using any treatment. However, there are many treatments available that can control its symptoms so a person who is suffering from this skin condition should not feel discouraged at all. Many all-natural home remedies can also be done to moisturize and cleanse the skin so that this skin condition can be treated. It is also believed that diet can affect the chicken bumps on your skin. In fact, many people rely on a Keratosis Pilaris diet and do not take on any form of medication.

Some believe that diet does not affect KP at all but others believe that a healthy dose of foods rich in Omega-3 fatty acids can help alleviate the effects of this skin disorder and improve the texture of the skin.

Some foods that are rich in Omega-3 are salmon, scallops, sardines, soybeans, walnuts, tofu and flax seeds.

A Keratosis pilaris diet should also consist of raw foods, especially vegetables, so that the nutrients can be quickly absorbed by the body. In fact, one should opt to switch to a vegan diet even for just half a year to be able to observe noticeable positive results. A vegan diet excludes meat, eggs and dairy products. It is also a good idea to completely stop eating junk foods.

In your diet, one should also avoid drinking coffee, alcoholic drinks and soda. One more thing to avoid is the protein gluten. This protein can be found in foods such as wheat, cereal, barley, rye, flavorings, stabilizers and many processed foods and beverages. On the other hand, Gluten-free foods include beans, potato, soy, rice and fresh fruits and vegetables.

Eating only vegetables and grains and moving away from the delicious foods we are used to can be quite difficult. But this is not an impossible task if you are seriously determined to reduce the symptoms of Keratosis Pilaris without buying expensive creams or having to pay costly medical bills. Eating foods rich in antioxidants is proven to be helpful for all skin types. Having a healthy diet can be quite beneficial to the overall health of a person and can even help to maintain a healthy weight.

However, one must not solely rely on diet as there are many natural home remedies to treat your Keratosis Pilaris.

Loathed By Farmers, Loved By Ancients: The Strange History Of Tiger Nuts – NPR

The earliest records of tiger nuts date back to ancient Egypt, where they were valuable and loved enough to be entombed and discovered with buried Egyptians as far back as the 4th millennium B.C. Now, tiger nuts are making a comeback in the health food aisle. Nutritionally, they do OK.

Matailong Du/NPR

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Matailong Du/NPR

The earliest records of tiger nuts date back to ancient Egypt, where they were valuable and loved enough to be entombed and discovered with buried Egyptians as far back as the 4th millennium B.C. Now, tiger nuts are making a comeback in the health food aisle. Nutritionally, they do OK.

The earliest records of tiger nuts date back to ancient Egypt, where they were valuable and loved enough to be entombed and discovered with buried Egyptians as far back as the 4th millennium B.C. Now, tiger nuts are making a comeback in the health food aisle. Nutritionally, they do OK.

Matailong Du/NPR

Take a look at some lawns this spring. You might see something that looks like a crown of thin leaves and spikey, yellow flowers shooting over the grass, particularly if you live in the South. If the stems are triangular, you’ve just found a sedge. Dig it up. If it’s the right kind of sedge, clinging to the roots will be a few chewy, brown, marble-sized tubers called tiger nuts.

The plant is called yellow nutsedge or Cyperus esculentus, and it’s one of the absolute worst weeds in the world. It wreaks havoc on gardens and crops and causes millions of dollars of agricultural damage every year. But it’s also been cultivated for millennia, and yellow nutsedge as a crop, medicinal plant and weed has a very long, strange history with humans.

Today, tiger nuts have been getting a fair amount of attention in health food aisles. The tubers are becoming popular among paleo dieters and lauded as a “superfood.” An organic foods press representative named Ludovica Vigliardi Paravia emailed me to say, “what’s nuts is that TigerNuts are finally making a comeback, emerging as the #1 HEALTHY REAL HUMAN FOOD! [sic]”

Real human food? I was intrigued. The company sent some here to NPR, where they arrived in desiccated form.

Dried, the tubers resemble shriveled, mummified knuckles. That’s somewhat fitting, because the earliest records of tiger nuts date back to ancient Egypt, where they were valuable and loved enough to be entombed and discovered with buried Egyptians from the 4th millennium B.C. to the 5th century A.D. In the tomb of Vizier Rekh-Mi-Re’, a high-ranking ancient Egyptian official buried in the 15th century B.C., a wall painting shows workers shoveling heaps of the stuff while a scribe counts the amount.

Recreation of a painting in the tomb of Rekhmire, an important ancient Egyptian official from the 15th century B.C., by Nina de Garis Davies. It shows workers pounding tiger nuts into meal or flour.

Recreation of a painting in the tomb of Rekhmire, an important ancient Egyptian official from the 15th century B.C., by Nina de Garis Davies. It shows workers pounding tiger nuts into meal or flour.

Peter Roan/Flickr

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Peter Roan/Flickr

What records remain from antiquity suggest that tiger nuts were used medicinally and eaten as treats. The roasted, crushed tubers were eaten with honey, according to work by Moshe Negbi, a former botanist at the Hebrew University of Jerusalem. Theophrastus, an ancient Greek botanist, wrote about boiled, sweet tiger nuts in Historia Plantarus. By the 13th century, records from present-day Valencia, Spain, show that tubers were being used to create a drink called horchata de chufa, “an ancestor of the horchata drunk nowadays,” according to researchers at the Polytechnic University of Valencia.

But yellow nutsedge’s reputation as a valued crop began turning in the 19th century. In the Manual of the Botany of Northern United States 6th ed., author Asa Gray wrote in 1889 that the plant was “becoming a pest in cultivated ground.”

There doesn’t seem to be any record that ancient people saw yellow nutsedge as a weed, but it’s certainly far better at destroying crops than being one, according to Michael Defelice, a retired weed scientist who’s written about the plant. In agricultural fields, yellow nutsedge can grow quickly and shade over other crops.

“The plant just chokes up everything around it. It’s really hard to kill,” Defelice says. It’s considered a noxious weed or pest almost everywhere it’s found in the world, including its native range in Africa.

And tiger nut has never really enjoyed widespread popularity or fame in the same way other ancient Egyptian crops, like barley or emmer wheat, have. Defelice says that’s because it’s just not economical.

“It’s not a great volume producer. You wouldn’t get a lot of food per acre. That’s why it remained a niche product,” he says. “In Egypt, there weren’t lots of options in those ancient times. So they worked with what they had. I think a really telling feature is that they coated them in honey.”

People enjoy the taste, though. Presumably, people continued cultivating and eating tiger nuts all these thousands of years. They’re still eaten in parts of Africa, and horchata de chufa is still a refreshing treat in Valencia. Granola, smoothies and flours can all be made with tiger nuts as well. These are all being sold as part of an attempted tiger nut renaissance in the health food industry.

It doesn’t taste terrible. When we tried them at NPR, the greatest endorsement a staff member had for the dried, raw tiger nuts was a thoughtful, chewed over “alright.” The tuber has a light almond taste and smell, with a surprising crunch after being rehydrated. After a few seconds of hard chewing, the tiger nut falls apart into what feels like the frayed end of a rope in your mouth. It is extremely fibrous.

On the nutrition front, it does OK. Tiger nut has a mix of mostly unsaturated oils, like avocado oil. “The tiger nut is between the tuber and the nut [in terms of nutrition],” says José Ángel Pérez Alvarez, a researcher at Miguel Hernandez University of Elche in Spain who studies tiger nuts. For instance, there’s less protein than a typical nut but more than the typical tuber. There’s more starch than the typical nut but less than the typical tuber.

Why or how health food companies seized on tiger nuts is somewhat unclear. Some scientists believe that certain pre-human hominids ate them as a part of their diet 2 million years ago, particularly because modern baboons seem to enjoy them. That may have spurred popularity among paleo dieters. It’s not really a “superfood.” But if you like the taste of faintly sweet, nutty things and making your jaws work for a snack, this might be the thing for you.

What 7 Years On a Raw Food Diet Did To My Teeth

Stay Slim And Vibrant Permanently Eating Delicious Foods! FREE 5-Day Raw Food Menu Plan: http://www.rawsomehealthy.com/rawmenu

Recently, I paid a visit to the dentist to have my regular check up. I was curious to find out about my dental health after 7 years of living on a high fruit, raw vegan lifestyle.

So here is a video about what 7 years on a raw food diet did to my teeth.

Download your FREE dental hygiene checklist at the bottom of this post: http://www.rawsomehealthy.com/raw-food-dental-care/

Our top raw food and health products:

* Rocking It With Raw Or High Raw Foods: http://www.rawsomehealthy.com/raw-foods

* Personal coaching:

* Thrive On Raw Recipes – 40 Delicious And Low-Fat Raw Vegan Meals To Help You Achieve Your Ideal Weight And Glowing Health: http://www.rawsomehealthy.com/rawrecipes/

* Overcoming Nutrient Concerns With Bloodwork And Other Methods:

* Healthy Raw Nutrition For Children And Teenagers

Wishing you abundant health,
Paul and Yulia Tarbath

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Raw foods on the rise as clean-label consumers crave more – FoodNavigator.com

From snack bars to spreads, chocolate to cheese, the trend for raw ingredients in processed foods is spreading across Europe, says Mintel, as consumer attention goes beyond the ingredient list to look at clean-label processing methods.

The process ‘behind the finished product’ is moving into focus and becoming a premium attribute not only for the health-obsessed, but increasingly also for consumers generally looking for higher quality,” says Mintel food and drink analyst Julia Buech.

This could be seen as a natural transition from the clean label movement as consumers grow increasingly wary of additives, allergens and chemicals in food but also ken to preserve natural nutrients.

“The concept is based on the understanding that the extreme heat of conventional cooking destroys many of the food’s beneficial enzymes and renders its nutrients mostly unusable. In raw-labelled foods, none of the ingredients have been heated to a temperature above 48°C in order to preserve enzymes and nutrients.”

There are no regulations surrounding the actual definition of what constitutes raw processed food, meaning there is some variation in interpretations. According to Teresa Havrlandova, founder of raw food firm Lifefood, any food that is heated above 45°C does not qualify, while Polish company Papagrin sells“42° products made with 42° technology”, such as its bread flavoured with onion, garlic flaxseeds and unhulled sesame seeds.

The top country for raw product launches in Germany, according to Mintel data, followed by France and the UK, Finland and the Netherlands.

The market research company has been tracking the number of raw product launches in Germany for the past four years and, although still relatively niche, it has seen the claims skyrockets in the past year,
with almost half (48%) of the country’s raw launches occurring in 2015 alone.

Raw claims can be seen on a diverse range of products, featuring prominently on the product packaging if not directly in the brand name, and snacks by far take the lead, accounting for almost one third (32%) of raw launches in Germany between 2014 and 2015, such as Raw Bite’s organic peanut fruit and nut bar or Roo’bar chia energy bar.

According to the Mintel analyst, the popularity for raw, nutritious ingredients in snack bars stems from a backlash against what is seen as a heavily processed category, with four in 10 Germans (42%) saying conventional bars are too processed.

Meanwhile a raw claim on crisps can boost the healthy image that vegetable crisps already enjoy by dispensing with the frying oil. Lifefood manufactures Crawnchies vegan stackable crisps while Inspiral’s Beetroot and acerola kale chips are air dried at low temperatures for several hours.

Another popular category for testing out raw ingredients is dairy, making up nearly one fifth (18%) of raw launches. Cheese made from unpasteurised milk is gaining traction, for instance, as it doesn’t have any of the health risks associated with drinking raw milk  but benefits from added flavour, and the share of raw cheese launches nearly doubled between 2012 and 2015, rising form 5% to 9%. What’s more Mintel’s product launch database shows even some private label brands are getting on board, such as Rewe’s organic mountain cheese.  

Raw chocolate confectionery holds plenty of promise. Although it currently accounts for just 1% of total chocolate launches, Mintel data shows raw chocolate product launches increased a massive 580% between 2012 and 2015, and account for 12% of raw launches, while a survey of 1000 people  found over half (56%) were interested in trying raw chocolate.

Meanwhile there are a few categories that have been under-explored by German manufacturers, leaving other European countries to step in.

“While raw launches in Germany are on the rise, activity in the country is still under-represented in a number of categories, such as cereals or soups, for example. The white spaces offer future opportunities for both domestic and international brands,” says Mintel.

Soupologie’s raw range – such as cucumber, avocado and kale or beetroot and mint – describes itself as the UK’s first raw soup, while Italy’s Ambrosiae Übergranola is raw chocolate, goji and coconut cereal with a German-inspired name no less.

Raw Food VS Processed Food

One of the main reasons why most people are getting ill with 21 century diseases like: diabetes, heart disease, cancer, and obesity is eating processed foods as their foremost form of nutrition. Over eighty percent of the foodstuff Americans buy every year are mechanically processed foods, and food marketers do a wonderful job at making it seem that mass produced processed and junk food are the apparent choice.

The problem is that processed foods, are nutrient dead and are devoid of any real nutrition. The reason that they taste so good is the result of a combination of a chemical cocktail of artificial flavours and additives, without which this artificial processed food would have the look and flavour of cardboard. But what the food industry forgets to inform you is that there is a terrible price to pay for consuming this pitiful diet. For the sake of convenience we are trading the most valuable assets that we have, our health.

This food ingredient alone is enough to completely wreck your health, and it is only one of the dangerous ingredients in processed foods. One of the terrible side effects of eating a mainly processed food regime is that it means we’re also consuming foods that are choc full of high-fructose corn syrup. High-fructose corn syrup is the greatest source of calories in ones diet. This chemical food cocktail is enough to completely destroy your health, and sadly it is only one of many dangerous ingredients in chemically processed foods.

Are You Addicted to a poisonous Diet?

Processed foods are mainly chemically altered so they appeal to your taste buds, they can also trick your body’s regulatory signals that would normally tell you it’s had enough to eat – snacks like potatoes chips (you know the kind that make you want to eat the whole bag- check the packaging)! These chemical cocktails are crammed full of large amounts of sugar, salt, corn syrup and MSG, these radically increase the chances of you becoming addicted to them.

In one study of laboratory rats that were fed a diet that contained 25 percent sugar, they became fretful when the sugar was taken away – displaying symptoms akin to people going through drug withdrawals, such as: the shakes and shivering. The researchers who conducted the study found a causal link between opioids, (the brains pleasure chemicals) and a feverish craving for sweet, salty and fatty foods. It is thought that these high-fat foods excite the opioids, as when the researchers stimulated the rats’ brains with an artificial version of the natural opioid enkephalin, and the lab rats ate nearly six times their usual intake of fat.

It was also noticed that long lasting changes occurred in the rats’ brain chemistry – which are similar to those caused by heroin or morphine use. According to researchers, this is understood to mean that even casual exposure to pleasurable foods is sufficient to alter gene expression, which would suggest an addiction to the food.

Processed Foods Can Ruin Your Taste Buds

In the meantime, refined sugar, which is in nearly all processed food – because it is cheap and improves the taste of the food, has been demonstrated to be more addictive than cocaine! Your body’s sweet receptors (two protein receptors that are located on your tongue), are not adapted to cope with high-sugar consumption. Therefore, this abnormally high stimulation of these receptors by sugar-rich diets generates extreme reward signals in your brain, which have the possibility to override the normal self-control mechanism, and thus can lead to an insidious addiction. This is why, if you regularly have a diet of processed foods, some whole foods seem to be lacking in flavour. This is because you have become conditioned to think that these chemically changed foods are the norm, when in fact – it is quite the opposite.

The unfortunate truth is that when you have a mainly processed food diet – it leads to a flood of harmful changes to your body’s metabolism. One of these negative effects is elevated insulin levels, and ultimately an insulin resistance. Elevated insulin levels are the foundation of nearly every major disease known to man, such as: cancer cardiovascular disease and arthritis. Most people think that if they can’t have their junk food, they are being deprived. In actuality, the sooner you change your eating regime, the quicker you’ll enjoy increased vitality, weight stability, improved mood and enhanced health. If you decide to try the raw food diet – I suggest you do it gradually – beginning with one meal a day. A target of 70% raw food is comfortably achievable.

If You Give Up Processed Foods, Should You Eat Raw Food?

It’s a really wise decision to have as much raw food in your diet as possible. There are a number of sound reasons for this. For starters, cooking food, especially at high temperatures, destroys those naturally occurring enzymes. Enzymes are proteins. They are the catalysts that help speed up and make possible reactions in your body. In point of fact, some biochemical reactions will never occur without these enzymes (we each have about 1,300 of them). So if all nearly all of your food is cooked, your body is going to be deficient in the enzymes it needs to function efficiently. Ideally you’ll want to eat as many foods as possible in an unprocessed state – organic grown fruits and vegetables that have been grown locally and in season.

It is wise to seek medical advice before trying the raw food diet. It is not recommended that you give up meat altogether,eating meat three times a week is sufficient to obtain most of the nutrients and trace minerals that you require for a healthy diet.