Wdowik column: The diet year in review – Colorado State News

photo of Wdowik

As we enter a new year, many have set goals to eat better and maybe lose some newly gained holiday pounds. 2015 brought new diets and recycled old diets, and had many of us talking about what, ultimately, is the best diet.

  • Top-rated diets including the DASH, TLC, and Biggest Loser diets encourage a variety of whole foods with an emphasis on vegetables, fruits, lean proteins, whole grains and healthy fats, while discouraging processed foods. With reasonable portions, this blueprint has been shown to reduce weight and chronic disease risk.
  • Clean eating plans, such as The Eat-Clean Diet and The Whole 30, allow you vegetables, fruits, lean protein, whole grains and healthy fats while avoiding sugar, alcohol, additives and preservatives. Some versions eliminate grains, legumes and dairy, and others encourage you to have a cheat day. The concept encourages real foods rather than refined, which is never a bad thing, but it is not necessary to eliminate entire food groups unless you have an allergy or intolerance.
  • Raw food diets claim that cooking makes food toxic, thus recommend only raw fruits, vegetables and grains. While some heating methods do destroy nutrients, there is no support for the claim that this diet pattern will cure headaches, allergies or arthritis. Even our ancestors used fire. Speaking of which…
  • Paleo-type diets, including the Caveman and Stone Age diets, profess that eating like our ancestors will make us leaner and less prone to chronic disease. This diet pattern allows meat, fish, eggs, fruits, vegetables and fats while eliminating grains, beans, peanuts, dairy, sugar and processed foods. This type of diet will lead to weight loss if you typically eat excess calories, but nutrition experts discourage a high meat intake and question the need to remove whole food groups.
  • Detoxes and cleanses claim to clean you out and rev up your metabolism. If you really think you need to be cleaned out (which your body does naturally), try drinking 8-10 cups of water daily and increasing your fiber intake from fruits and vegetables. Then add daily physical activity for a metabolism boost.
  • Vegetarian diets range from macrobiotic to vegan to inclusion of milk and eggs but no animal flesh. Popular versions include the China Study, Engine 2 and Skinny Bitch diets, and reasons for adhering to them range from weight loss to ethical beliefs. Pro: They all encourage vegetables, fruits and whole grains. Con: Some of these diets are extremely restrictive and make outrageous claims; eating is not meant to be punitive.
  • My favorite rendition is “flexitarian” eating, emphasizing a plant-based intake (vegetables, legumes, nuts, fruits, whole grains) with a side of dairy, fish, lean meats and other animal products to your liking, and minimal processed foods. This eating style steers the body to a healthy weight while reducing the risk of chronic disease.

There is no best diet for weight loss; the most successful reduces calories, period. Choose a style you enjoy and can stick with, and include regular physical activity. For non-dieting tips, see our January newsletter at www.nutritioncenter.colostate.edu.

Happy eating and Happy New Year.

Melissa Wdowik, PhD, RDN, is an assistant professor at Colorado State University in the Department of Food Science and Human Nutrition, and director of the Kendall Anderson Nutrition Center.

Can a Raw Food Diet Be Beneficial for the Human Body?

It is a matter of choice in a raw diet. However, eating food entirely raw ensures that an individual receives the optimum benefit. This new way of thinking guarantees that the human body will benefit from the enzymes being preserved.

What foods can a raw food diet include?

Raw diet foods such as vegetables, especially a food like broccoli which contains high Vitamin C and folate, is an excellent choice of a raw food. Oxygen Radical Absorbance Capacity or often just called ORAC value is higher in a food such as spinach, nuts, blueberries, strawberries. These types of foods have a high ORAC value, though it can be lowered or completely diminished by cooking.

How can a consumer know which raw food will lower the free radicals in the body?

It is a simple choice to look for superfood stores that specialise in organic superfoods. The diet can contain such organic superfoods as raw cacao or sprouted whole grains, eggs, fish and raw milk yogurt. When seeking a raw food, it is important to remember that in order to receive the antioxidant properties, the food must not be cooked at all. This means that most canned products are exempt from the food list. There are many recipes which utilize foods with high ORAC value for example there is a popular green smoothie that diet proponents swear is delicious and wholesome and is a powerhouse of nutrients at the same time.

Are there specific benefits received from a raw diet?

Yes, there are definite healthy benefits from adhering to a specific healthy raw food consumption diet. Vitamins are not destroyed by cooking. For example B12 is reduced by 30 to 40 % raw food diet when it is cooked. It is a matter of educating oneself to the benefits of adhering to a raw food diet. For example, the widely used microwave oven was out-lawed in Russia in 1976; yet, thousands of people continue to use it in other countries. Baby food and formula heated in a microwave loses the value of its vitamins.

The benefits of one’s skin becoming clear and increased energy levels are obvious to someone who has switched their eating style. Often there is weight loss if one is overweight. Those with high measurements of cholesterol and triglyceride levels find that a raw diet lowers these numbers substantially.

Where can a consumer purchase high quality products for a raw diet?

The Internet is a good source for finding health food products. Obviously, safe quality products which are guaranteed organic are the elite choice. An online superfood store that offers a wide assortment of optimizing products for a healthy life style is a reliable choice for nutritional products. Healthy products which are obtained from a company offering only the highest quality products worldwide are a sensible, astute choice.

Here's How to Eat Like Tom Brady and Gisele Bundchen, According to Their Chef – Celebuzz

Veggies with a side of veggies, but hold the tomato.

Personal chef Allen Campbell revealed what beautiful people Gisele Bundchen and Tom Brady eat on their strict, plant-based diet to Boston.com. Campbell, who comes from a raw diet background, values organic ingredients and keeps away from GMOs.

“80 percent of what they eat is vegetables,” he says of Bundchen and Brady. “[I buy] the freshest vegetables. If it’s not organic I don’t use it. And whole grains: brown rice, quinoa, millet, beans. The other 20 percent is lean meats … As for fish, I mostly cook wild salmon.”

He does not use white sugar, white flour, or MSG. “[Tom] doesn’t eat nightshades, because they’re not anti-inflammatory,” says Campbell. “So no tomatoes, peppers, mushrooms, or eggplants. Tomatoes trickle in every now and then, but maybe once a month.”

Other foodstuffs that he avoids are coffee, caffeine, fungus, and dairy.

Credit: Allen Campbell

Brady rarely eats fruits, barring the occasional banana in a smoothie, but his children enjoy homemade fruit rolls made from bananas, pineapple and spirulina, which is an algae. “It’s a super fruit. I dehydrate it,” says the chef. “I dehydrate a lot of things.”

Read more on the football player and supermodel’s diets over on Boston.com, and launch the gallery at the top of the page to view photos of Bundchen at the “Gisele” book release in Sao Paulo, Brazil.

Easy Raw Food Recipes

You may be a raw food newbie looking for recipes that are simple and easy, or you may be a raw food veteran who’s too busy to really have enough time to spend preparing your healthy meal. Well, the most common raw vegan recipe that is very easy and quick to whip up is your typical raw salad. How boring. Lucky you, you’ve landed on a page that has a list of some very easy raw food recipes you can prepare in just five minutes or less!

Before we get down on the list, let me tell you this: if you don’t already have it, you should at least get yourself a blender or a food processor! Trust me. These kitchen tools are like every raw fooder’s best buddies! They’re very handy and can make everything so much easier.

But if you don’t have a blender or a food processor (yet) you can first try making one of these easy raw food recipes that don’t need any equipment, like marinated mushrooms or chocolate fudge.

Raw marinated mushroom recipe

You will absolutely love this very delicious recipe. You will need sliced mushrooms, olive oil and raw soy sauce (nama shoyu). Just pour the oil and soy sauce over your mushrooms, gently stir, and let it sit for about five minutes. And that’s it. Too easy? Well it is really that easy! Raw food recipes don’t have to be complicated to be tasty and these raw marinated mushrooms have a real cooked feel to them. Of course, you can pair this dish with other raw vegan recipes like raw salads or raw soups. Explore the options and surprise yourself!

Raw chocolate fudge in 1 minute

No it’s not a typo. You can really produce raw chocolate fudge in just 1 minute. Or maybe even less! Simply mix cocoa powder with coconut oil and honey in a small bowl. Watch the measurements and don’t add too much of any ingredient though. I’m sure it won’t take long for you to mix it as I’m also sure it won’t stay long in its bowl. Easy raw food recipes like this can be made even without you having to stay in the kitchen.

Rawtarian’s silky green smoothie recipe

Okay, here’s one of the easy raw food recipes that needs a blender, and a high-speed blender is highly recommended. For this recipe just blend bananas, oranges, an apple, spinach, water, lemon juice, cinnamon, and/or chia seeds together. The silky texture is what really makes it so tasty because green smoothies like this usually need to be blended until silky smooth to taste the best.

Raw salmon salad pate recipe

The name may sound like it’s going to be a complicated one to make but in truth, this one is so easy! Raw food recipes like this are surprisingly divine for your taste buds. All you need to do is process sunflower seeds into a fine meal, then add red pepper, sun-dried tomatoes, sea salt and dill to be processed until well combined. Transfer it from the food processor into a bowl and you may add chopped celery if you like. It’s that simple and you already have your raw salmon salad pate!

These are just some of my many easy raw food recipes that you can try out. Whether you are still just transitioning to a raw food diet or already enjoying a healthy raw food lifestyle, exploring more creative and imaginative healthy recipes that not only save you time, but also ingredients, is rather satisfying. Sometimes, especially in cases like this, less is surely more.

Tom Brady's kids have a diet that is almost as strict as his – Business Insider

Tom Brady and Gisele Bundchen

Jamie Squire/Getty Images

Tom Brady is a professional football player who is still in peak shape at an age (38) when most players are retiring. Gisele Bündchen is a supermodel and actress who is still in great shape at an age (35) when most models are retiring.

So it should be no surprise that they both are obsessed with staying in peak condition and part of that is controlling what goes into their bodies. Naturally, that obsession is also practiced by their children.

Hilary Sargent of the Boston Globe sat down with Brady and Bündchen’s personal chef, Allen Campbell, and discussed what the Super Family eats.

While the diet of Brady and Bündchen is a bit jaw-dropping, it is not a complete shock considering what each does for a living and how important their bodies are to their work. But what is a bit jarring is what the children eat because, if anything, it sounds nothing like what most of us experienced growing up.

When asked if the kids eat the same as Brady and Bündchen, Campbell said, “pretty much,” noting that about 90% of the time it is the same. The main construction of the family diet is described here:

80 percent of what they eat is vegetables. [I buy] the freshest vegetables. If it’s not organic, I don’t use it. And whole grains: brown rice, quinoa, millet, beans. The other 20 percent is lean meats: grass-fed organic steak, duck every now and then, and chicken. As for fish, I mostly cook wild salmon.

It’s very different than a traditional American diet. But if you just eat sugar and carbs—which a lot of people do—your body is so acidic, and that causes disease. Tom recently outed Frosted Flakes and Coca-Cola on WEEI. I love that he did that. Sugar is the death of people.

In addition, to not using sugar, Campbell says he also does not use white flour, iodized salt, or MSG, and he never cooks with olive oil. 

Tom Brady and Gisele Bundchen with their son Ben.

Charles Krupa/AP

Tom Brady and Gisele Bundchen with their son Ben.

The menu for the children does deviate and one of things Campbell has been making a lot for the kids is sushi.

“I’ve been [making a lot of sushi for the kids] lately,” Campbell told Sargent. “It’s brown rice, avocado, carrot, and cucumber. The kids like [it] maki-style, so the rice is on the outside. And I do it with a ponzu sauce, which is uzu and tamari. [I use] tamari because we stick to gluten free for everything.”

As for snacks, don’t expect grocery store fruit roll-ups or potato chips.

“I make fruit rolls from bananas, pineapple, and spirulina,” Campbell added. “Spirulina is an algae. It’s a super fruit. I dehydrate it. I dehydrate a lot of things. I have three dehydrators in their kitchen. I also make raw granola and raw chocolate chip cookies.”

Campbell also notes that the children eat fruit, something Brady avoids, except for the occasional banana smoothie.

While it doesn’t sound like the most exciting meals for a child, they won’t have to make that adjustment to a healthier lifestyle that most adults struggle with.

Raw Food Diet Before and After Skin

This is a live broad cast. The original quality video is here:

The original blog post is here:


2 months on the raw food diet – before and after skin pictures

Gorgeous Skin Secrets:

As we increase our negative charges through raw plants and distilled water, our skin texture changes.

We anti-age, with minimal pores & wrinkles, and more translucency, because our cellular water is cleaner.

1. Clean out cellular water for increased clarity & glow

2. Feed aerobic bacteria on skin

3. Increase topical vit/min & fats

I’ve been documenting all of the changes I’ve experienced detoxing.

This video is: Raw Food Diet Before and After Skin changes.

This was only 2 months into my detox. I’m at 5 years now.

My skin has shown improvement in my rosacea, large pores, wrinkles, stagnant lymph on the face, and moles.

The body can heal itself, including our skin.


Raw Food Retreat December 2015 – January 2016!

Our December 2015 – January 2016 Raw Food Retreat here in Vilcabamba, Ecuador just came to an end. It’s 10pm here in Vilcabamba and I get on a flight to California in just 7 hours from now to get back to my family and the business. This was the most incredible recharge that I could have possibly imagined nutritionally and spiritually…! Below is the one and only 23 minute video of our transformational Raw Food Retreat. If you watch this video, you will get a glimpse of the deep healing that takes place. Enjoy and come join us at the next Raw Food Retreat here in Vilcabamba, Ecuador on June 18th, 2016. You can purchase your tickets here: http://www.therawfoodretreat.com/

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Raw food movement seeks local reboot in 2016 – Columbus Dispatch

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Raw food movement seeks local reboot in 2016 | The Columbus Dispatch

Day 1: Quick And Easy Raw Food Dinner Meal Plan Guide

FREE 10-Day Raw Dinner Challenge Guide: http://www.dinnerchallenge.gr8.com

Today is day 1 of the 10-Day Crunchy Raw Challenge! Have you joined it yet? If you are thinking that you are the only one wanting to eat raw foods for dinner in the middle of the winter, you are definitely not!

Over 420 people jumped on board for this challenge in less than 48 hours of me posting an invite to it! So you too can be part of it.

So today I have a quick and easy video for you as well as a quick and easy raw food dinner meal planning guide.

You will discover what foods to start your dinner with and get ideas for raw salads that you can make for yourself.

Sign up here: www.dinnerchallenge.gr8.com

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How To Make Quick Raw Vegan Recipes | Healthy Raw Vegan Recipes | Raw Vegan Recipes 2016

How To Make Quick Raw Vegan Recipes | Healthy Raw Vegan Recipes | Raw Vegan Recipes 2016
Video link : https://youtu.be/29bPdM-kuTE

welcome to Vegan recipes- a Vegan cookery YouTube channel devoted to delicious low-fat food with no compromise.This channel also include all vegan recipes that will keep you fit in this new year. Enjoy your stay here. This vegan recipes channel includes all healthy vegan recipes,vegan recipes for men, kids,women,vegan breakfast recipes,raw vegan recipes,vegan recipes with no oil,vegan recipes for beginner,vegan recipes 2016, we will provide you easy simple and healthy vegan recipes.and much much more.A must watch for all vegan and food lover !

Dressing Ingredients:

1/2 C Tahini
3/4 C Water
1 Garlic Clove
Juice 1 Lemon
1 Tbls Maple Syrup
1 Tbls Apple Cider Vinegar
1 Tsp Coriander Powder
1 Tsp Cumin
2 Tbls Hemp seeds
1 Tbls Sesame Seeds

Salad Ingredients

1 Bunch Spring Greens
1 Heart of Romaine
1/2 Zucchini
1/2 Cumber
1 Small Carrot
Handful of Fresh Cilantro
1 Small Avo or Half A Large
A Few Tbls of Raw Sauerkraut

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How To Make Quick Raw Vegan Recipes | Healthy Raw Vegan Recipes | Raw Vegan Recipes 2016
video link: https://youtu.be/29bPdM-kuTE

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