Tofu, or Not Tofu?

Hey All!  And welcome to the first official installment of your...

Illumination Diet

Guidelines

What is an Illumination Diet, you ask?  It's one that doesn't eliminate, but rather illuminates your options - the options you may have never considered otherwise!  It also illuminates the issues surrounding the Standard American Diet (which really is SAD), and YOU illuminate, inside and out!  So let's get started!

Here, I will offer two lists; a list of foods to avoid, and a list of foods to enjoy for the next 10 days.  But I want you to focus on the latter, because, psychologically, this will foster success and yield the greatest results.

You don't want to wake up every morning for the next 10 days thinking about what you CAN'T have, do you?  Of course not!  Instead, think of all the things you CAN have - and it's really quite a bit!

This cleanse is not about deprivation or restrictions; it's about creating a "new normal" for yourself and enjoying it.  This should be a fun and exciting learning experience that is easy to follow and stick to!  Eat the foods you love.  Try new foods.  Introduce them to your friends and family.  Make time to experiment.

We will NOT be counting calories - First, it's futile with the amount of food you'll be consuming.  Second, it's obsolete, when you are following a plant-based diet.  You see, because fruits, vegetables, nuts, seeds, and grains are all naturally low-calorie foods, you will end up filling up on fiber, protein, complex carbohydrates, unsaturated (good) fats, and all the vitamins and minerals you need, LONG before you exceed your recommended calorie limit.  Vegans don't count calories; we don't have to.  Get used to it.  :)

We will NOT be counting fat grams.  Fat is essential for the absorption of most vitamins (A, D, E, and K), among other benefits (like brain development and energy).  Where Americans tend to go awry is with the kinds of fats they choose.  Good fats are unsaturated and are found in plant food.  Bad fats are saturated and trans, and are found in animal-based foods and prepared foods.  Good fat is burned as energy.  Bad fat is stored as...well, fat.  

If you are concerned about specific constituents (like iron or calcium), I will post a link to a guide that specifies which plant-based foods are highest in some of the key nutrients. But over all, if you are enjoying a varied and colorful plant-based diet, you needn't worry.

TASTE THE RAINBOW

Foods to Avoid:

• Refined Sugars and Starches (Bleached Grains/Flours)
• Artificial Sweeteners and HFCS
• Artificial Colors
• Artificial Flavors
• Caffeine
• Alcohol
• Animal Protein (Red Meat, Pork, Poultry, Fish, Seafood, Eggs, Dairy)

More specifically, you'll want to steer clear of Fast Food, Prepackaged Foods, Frozen Prepared Foods, Acidic Foods and Beverages (like commercial fruit juices, soda, milk, black tea, and coffee).  Remember!  It's just 10 days!

Foods to Enjoy

• Everything Else!  Really!
• All Vegetables (Raw, Steamed, Stir-fried, Fresh-Frozen)
• All Fruits (Dried, Fresh, Raw, Unprocessed, Fruit-Juice Sweetened Jam/Jellies)
• All Whole Grains (if you're Gluten-Free, avoid Wheat, Barley, Spelt, Rye)
• All Nuts, Seeds, and Beans
• Sea Vegetables
• Unprocessed Soy Products (incl. Tempeh, Edamame, certain brands of Tofu)
• All Sprouted Grains
• Lots of Water
• Herbal Tea (hot or cold)
• Use herbs and spices freely, EXCEPT salt.  Experiment with new flavors!

More specifically, stock up on your dark leafy greens - these should be the foundation of nearly every meal, juice, or smoothie (this is the "meat" of the dish, now).  Make sure to incorporate ample oranges, too (sweet potatoes, carrots, squash).  A great salt substitution is Kelp Flakes or Dulse, both of which contain iodine.  And use generous amounts of aliums (onions, garlic, shallots, leeks, etc)!

More important than your greens is your water.  Drink LOTS of it!  Your body can't eliminate the toxins you're leeching out without water to flush out your system!  How much is "lots?"  Easy!

Divide your weight in half.  This is the number of ounces of water you need each day, if you are sedentary.  

For example:  I weigh 110 lbs.  I need 55 oz. of water daily.  I currently drink around 60, because my job requires physical activity and I do yoga twice a week.  This is not strenuous, and I rarely break a sweat.  If I did, I would need more.  

Use your best judgement.  If you feel thirsty, you are already dehydrated.  A good friend of mine (a trail guide in the desert) once told me that, if you are properly hydrated, you should always be able to pee.  Not that you should always have to go to the bathroom, but if your mother asked you to "sit down and count to ten" (as mine used to), something would come out.  If it doesn't, drink more water.

Tea is not water.  It's a "fun" supplement to the detox that in part serves as an antioxidant, and also to keep things interesting for your taste buds.  Feel free to use lemon and modest amounts of local, organic honey.

Here is a sample shopping list!

Have Fun and Go Crazy! But Not Too Crazy...

The following is a list of detox "staples" I stock up on when I'm cleaning out the fridge and my body.  Feel free to use your discretion, judgement and personal taste to modify it.  The only guidelines you are married to are the ones posted on the previous page.

Recap: Fruits, Vegetables, Whole or Sprouted Grains, Nuts, Seeds, Beans, Spices, Herbs, Hot Tea, and Water.  Mostly raw, mostly dark green leafies, and LOTS of color!  You should strive to eat Red, Orange, Yellow, Green, and Blue, every day.

When composing your list, keep a few things in mind:

• First, you will be free to "eat when you're hungry, stop when you're not," so prepare your pantry and refrigerator for snacking.  Trail Mix is a great option to have on hand, or popcorn (from the bulk section, without butter or salt).  Nuts, dried fruits, fruit leather, etc.  You know what you like better than I do!
• Second, stock up on dried (non-perishable) goods, like grains, beans, fruits, spices, dried herbs, etc.  This way, you can buy your perishables on an as-needed  basis, to accompany your grains and legumes, and they won't sit in your refrigerator, wilting and losing their nutritional fortitude.
• Third, plan ahead!  Take it 3 days at a time, or a week at a time, and plan out all of your meals, including snacks, and make a list of the ingredients you need, before you hit the store!  This will help prevent the familiar panic when your family says, "what's for dinner?" or your stomach says, "I'm hungry NOW."
• Shopping Tip - When buying a prepared food (spaghetti sauce, nut butter, jam, etc.), opt for items that have three or fewer ingredients, all of which you either recognize or can pronounce.

The List:


Vegetables and Fruits

• Greens (Kale, Collard, Mustard, Chard, Dandelion, Bok Choy)
• Broccoli
• Brussels Sprouts*
• Spinach**
• Red, Green, Yellow, and Orange Bell Peppers
• Zucchini and Yellow Squash
• Cucumbers
• Tomatoes
• Avocados
• Beets
• Carrots
• Celery
• Lemons
• Limes
• Fresh Ginger
• Garlic
• White, Yellow, and Purple Onions
• Leeks and Shallots
• Apples
• Bananas
• Seasonal Fruits
• Frozen Fruits for Smoothies (Mixed Berries, Mangoes, Peaches, Pineapple)

Nuts and Seeds

• Almonds
• Walnuts
• Cashews
• Pistachios
• Hazelnuts
• Pecans
• Sunflower Seeds
• Pumpkin (and other squash) Seeds
• Flax Seeds*
• Hemp Seeds*

Grains (Sprouted and Whole)

• Quinoa (and Quinoa Pasta)*
• Barley
• Brown Rice (and Brown Rice Pasta)
• Cous Cous
• Oats
• Corn**
• Millet
• Lentils

Beans

• Black
• Kidney
• Pinto
• Garbanzo
• Navy

Supplemental Items

• Red Star Nutritional Yeast *
• Kelp or Dulse Flakes*
• Toasted Sesame Seeds
• Light Coconut Milk
• Tamari (or Low-Sodium Soy Sauce)*
• Apple Cider Vinegar
• Local, Organic Honey
• Raw Blue Agave Nectar (use sparingly)**
• Local, Organic Grade B Maple Syrup (use sparingly)**
• Unsweetened Applesauce
• Herbal Teas (lots of flavors!)

Snacks

• Self-Made Trail Mix (hit up the bulk section)
• Nuts and Nut Butters (Raw, Organic)
• Seeds 
• Dried Fruits and Fruit Leather 
• Fresh Fruits and Vegetables
• Granola (Raw is best)
• Unbuttered, Unsalted Popcorn

* Brussels Sprouts are your BEST source of absorbable plant-based calcium

* Flax Seeds are one of the best sources of Omega-3 fatty acids

* Hemp Seeds are one of the best sources of plant-based protein

* Quinoa is a complete protein (just like meat)

* Nutritional Yeast is an excellent source of Vitamin B12 and a great cheese substitute

* Kelp and Dulse, both sea vegetables, contain iodine and protein

* Tamari is the unprocessed alternative to soy sauce, but equally as flavorful

** Spinach is a powerhouse, but it contains oxalic acid, which leeches calcium from your bones, so make sure you eat it with other calcium-packed foods, and get plenty of sun exposure, because Vitamin D helps the body absorb calcium.

** Corn offers no significant nutritional value.  Eat it, but don't fill up on it.

** Agave Nectar and Maple Syrup can be used as sweeteners in place of refined or artificial sweeteners.  Use them sparingly, and opt for honey or apple sauce, if you can.

Detox Details

It's time to unveil the grand plan to get you feeling, and looking, your best!  

Can 10 days really make a difference?  Absolutely!  In just 10 days, your body can flush out impurities and toxins that slow your metabolism, back up your digestive tract, cloud your thinking, wreak havoc on your skin, contribute to insomnia, trigger unhealthy cravings, and sap you of energy.  In just 10 days, you can jump-start your body's natural ability to cleanse itself, shed unwanted (unhealthy) weight, seek healthy physical outlets, and crave life-giving foods.  A 10-Day detox is safe and effective.  It's not a fast, it's not a diet, and it's not a fad.  If done well, a 10-day detox may ignite a passion for healthy foods and activities that remain a permanent part of your regimen.

Why Detox?


Our bodies are exposed to all sorts of pollutants, from all sorts of sources - from environmental toxins in our air and water, and contaminants in our food, to genetically modified food, processed "food," and conscious abuses we perpetrate on ourselves (cigarettes, alcohol, caffeine, drugs, etc).  While our bodies were designed for the elimination of toxins, via the miraculous liver, there is only so much it can do!  Our livers are the "waste treatment" plant of our endocrine system - everything that enters our body is processed in the liver.  Sadly, while our bodies have not evolved much over the centuries, society has, thanks to the Industrial Revolution.  And with that has come an increased assault on our bodies from an astronomical and exponential increase in toxins, and a reduction in nutritious foods and physical activity.

Eating healthy and exercising all the time isn't always practical in our industrialized society.  Unfortunately, our food system has made available synthetic imitations of food that are very cheap, easy, and convenient (economically efficient and rational), while our economic system has made it difficult for the vast majority of Americans to afford the good, "real" food.  We are faced with a lot of daily demands: school, work, family, household chores, bills, debts, etc. and our fast-paced lives require fast food, cheap.  Our basic needs often go unattended.  For most of us, then, an occasional cleanse of our life support system is crucial.

While a detox won't "fix what ails you," on a long-term or permanent basis, it's a good start and, at the very least, gives your poor liver a rest.  It's up to you whether you choose to incorporate or adopt the changes you've made beyond the 10-day period, and that WILL change, and possibly save, your life.

What to Expect

• Increased Energy
• Restful Sleep
• Need for Less Sleep
• Increased Memory
• Reduced "Brain Fog"
• Clearer Skin, including Acne, Eczema, and Psoriasis
• Brighter Eyes and a Healthy Glow
• Reduced Pain Associated with Arthritis
• Reduced Indigestion
• Reduced "Bad" Cravings (Sugar, Caffeine, Animal Protein, Salt)
• Increased Desire for Fresh Fruits and Vegetables
• Increased Sex Drive (and Increased Stamina)
• Weight Loss

What Not to Expect


This is not a diet.  The purpose of a cleanse, or detoxification, is not weight loss.  Your goal is to purify the blood, liver, and skin by enjoying vibrant, fresh, whole, alkalizing foods that come from nature and are a necessary, but forgotten, component of the natural human diet.  Our bodies NEED fresh fruits and vegetables, EVERY day, to achieve optimal functionality.  In fact, that's just about ALL our bodies need.  Throw in a few nuts, seeds, and a lot of water, and you're looking at the template of what was intended by nature.


Will you lose weight?  Yes.  That is, if you have weight to lose.  The Macrobiotic theory asserts that when the human body is fed its natural diet, it will take its natural form - whether that be large or small - people come in all shapes and sizes, before diet is factored in.  During this (or any other detox), you will lose some initial water weight, assuming you follow a fairly standard diet (which includes a good bit of sodium) most of the time.  This can be both encouraging and discouraging, because while we all love seeing the numbers on our bathroom scales decrease, you will hit an inevitable plateau toward the end of the cleanse.  If you revert to your old habits and the Standard American Diet (SAD), which is heavily meat-based, supplemented with pre-packaged, processed foods high in sodium, sugar, saturated and trans fats, you will gain your water weight back rapidly, and then some (plus all the toxins you just eliminated).  However, if you choose to stay on this path, or one closely related, you will either continue to lose weight until you reach your natural form, or you may already be there, and be able to maintain your fitness by maintaining your new healthy habits.

I will be following up, later this evening, with a comprehensive list of foods to avoid and foods to enjoy, to assist you when you're making your grocery shopping list for this weekend.  Additionally, there will be links to resources that may be of interest to you (within this blog), including: 

• the difference between "good" fat and "bad" fat 
• the best plant-based sources of essential macro- and micronutrients (the 6 Basic Nutrients)
• the protein myth
• recipes

...and much more!

Get pumped about plants!  

Peace, Love, and Veggies

Living Roots 10-Day Detox Program

Welcome, LR, to my humble blog, which has all but been retired due to my focus on my studies and my Facebook page!  For the purposes of consolidating information pertaining to our upcoming cleanse, I will be resurrecting "Some Like it Raw," as a forum for detox details, tips, recipes, shopping lists, links, and discussion.

Feel free to look around, but don't judge my lack of design skills!  For those of you who are new to Living Roots and/or Some Like it Raw, I am in the (slow) process of creating an official Living Roots website (www.living-roots.com), but due to my lack of knowledge in this area, it has not yet been realized!  In fact, if anyone knows an amateur or freelance web designer who is looking to beef up his/her resume/portfolio - hook a girl up!

Save this page to your favorites and check back here regularly for updates on the detox.  I will be posting this on www.facebook.com/root.of.life as well

Peace and Plant Food!

Julie